Legs feel pretty destroyed. The weight was very light. 450x10 was possible, although I could only manage one set. High reps aggravates my back. The last triple should have been 6, but my back said no.
No other work. Just trying to start out easy. I feel I can do another cycle with 480 or so, then just jump right back to 507 after that, then try to break 600 this year.
Syn-Kill, good to see you getting back into the grind. Sounds like you know whats needed, just keep us posted on your progress every once in a while if you start getting too busy.
Farmers Walks:
110’s x2 trips (didn’t do more b/c my back isn’t 100% yet)
DB Flys:
30’s x12x2
Thanks guys.This 2 month lay off really sucks. This is a work up cycle to get back into thing. Squat will be back where it was cycle after next, as everything else will be.
I’m still working on figuring out what to include in my workouts. I want to do more work, but it hurts my recovery and I’m pressed for time a lot which kills how much I can accomplish.
Song of the Day: “99 Ways to Die” by Megadeth. If you have any ideas for good workout songs or just like the song of the day, let me know.
Hopefully, I’ll knock out some ab work tonight as well. Rained here again for the 10th day in a row, so no outdoor cardio.
The routine itself was simply SOLID. Good amount of volume, strength is still at a decent level and I should start to see some hypertrophic effects due to the increased whey as well as simply cutting out all fast food and bad things from my diet. I can honestly say I ate nothing unhealthy today.
Thanks guys. My strength levels are ok. Its really odd actually. I can claim that I’ve almost squatted 600 in not even full Pling gear, yet my Total would not even be over 1400 @ 198. Training alone sucks, so getting techinical squat a bench shirt is currently out of the question. Just trying to get to a 400 raw and then maybe consider a shirt again (Unless I am doing a meet, which I never seem to get around to doing).
Power_Bulker, eat eat eat, lift heavy, and get in a little more volume. When I was 160, I was doing a LOT more volume than I am now and you are. I say this b/c you’re able to do it and it will help your overall form. I think you need to focus a lot more on simple things. Squat, Bench, deadlift, some overhead press movement, and a LOT of back and ab work. Strength will help build size, period. I just started doing hypertrophy type movements and I noticed I was actually a lot bigger than I thought because of the simple volume I do each workout. Granted, I think of myself a 120lbs kid still and not a 190+ lbs guy in his mid 20s. Bottom Line, simple is good.
Whiteflash, thanks man. I have a long ways to go, but I’m making baby steps to get there.
The more people that post here, the better. I always enjoy input. Please say something if you think there’s a way I can improve anything I’m doing and please ask questions if you’d want to incorporate ANY type of sheiko style training into your routine. Also, discussing workout music is a plus.
One Arm Seated Military DB Press:
10’s x10
30’s x8
40’s x8
50’s x8
Good way to start back with deads. Nothing super hard. I’m using the 5/3/1 routine just for deads. Sheiko continually got to be too much volume and I felt this would be more productive. Military press was difficult, but not unexpectedly hard. Farmers went well, simply starting with something light to get an idea of what I can do. 4 trips and I feel my SI. The DB military work was also helpful since it’ll simply target stabilizers and all the small muscles I might be missing.
Your log is very inspiring, but a bit confusing. I guess thats how sheiko is supposed to be though.
Are you using some form of percentage guideline from the wade hooper modification. As far as I can discern, you are working up to sets of 3 with 85% on your first day of week 1. Is this because you are doing shorter cycles with less volume than the usual sheiko writeups? If there is some sort of writeup for the wade hooper modification, or some guidelines you are following i’d like to see it, at least to get a starting point.
Keep up the good work. You are gonna hit that deadlift goal by the end of the year for sure.
Cut it short there. Back was very tired from yesterdays bike ride and my SI was not playing nicely. The presses with 120kg were not hard, but arching was uncomfortable to say the least.
DB presses were not good either. Its been a while since I’ve used them that heavy to press I decided to shut it down instead of injuring myself. Leg work was ignored as I did not want to do any squat movement with the way my back feels. I was going to do leg extensions and maybe some lunges, but I figured I’d give my back a break and just not doing it this week.
Song of the day: “Fear” by Disturbed. Fear that I might injure myself, so I checked out early.
Very impressive log, Synthetic. I’d be interested to hear your thoughts on the joeskopec templates vs. the eliteFTS ones. I’ve only seen you vaguely mention it before.