You can totally gain strength while doing carb nite, in my opinion - i set my deadlift and bench PR while doing Carb nite, but at the same time when i did it i felt like shit the whole time! When i’d get those carb cravings i could literally eat until i couldn’t stuff another piece of beef in my face and i would still be day dreaming about carbs… ice cream, pastries, pizza etc…
[quote]zenontheterrible wrote:
You can totally gain strength while doing carb nite, in my opinion - i set my deadlift and bench PR while doing Carb nite, but at the same time when i did it i felt like shit the whole time! When i’d get those carb cravings i could literally eat until i couldn’t stuff another piece of beef in my face and i would still be day dreaming about carbs… ice cream, pastries, pizza etc… [/quote]
LOL, Surprisingly I only get really strong cravings for junk when I am at the gym. I guess I am easily programed. I am doing the CBL, the carb nite is slightly different. Basically I am strick low carb until I hit the gym, then I feast.
Sheiko Wk 2 Day 1
Squats
1x4 155
1x4 190
2x4 225
4x2 255
I pounded through this feeling good
Bench
1x3 135
1x3 155
1x3 175
4x2 205
Flys and tri pushdowns and some facepulls mixed in
…and then
More bloody squats (I had to pull Amon Amorth’s live album to get through this, Odin guide my squats!)
1x3 175
1x3 205
3x2 235 this should have been 3x3 but I kept getting knee pain
I’ve been focusing on hitting depth, and a couple of weeks ago I did box squats. This made my left knee throb. I think I am twisting a little “out of the hole” becuase I have never had knee pain before.
Sheiko Week 2 day 2
DL to the knees
1x3 175
1x3 205
3x2 235
4x2 255
Bench
1x6 135
2x6 155
4x6 185 --I think i did at least this, Sheiko program for the day, but I lost count
DL From the pins
4x1 185
2x1 225 got a splitting full brain head ache, not sure why but that, some foolishness in the gym (Indians from India don’t know how to clean up after themselves and strut around like gangsters even though I rescued one from being pinned by 90lbs on the calf raise machine) and a long day “gassed me out.” That was very surprising becuase the DL to the knees felt great, like I was ready for a new PR and the last time I did that workout I loved it.
Squats
1x5 155
1x4 185
3x2 225
5x2 255
Bench
1x5 135
4x1 155
3x2 185
2x2 205
1x3 185
5x1 155
7x1 135
Flys 5x10
Squats
1x5 155
2x5 185
2x2 225 (should have been 4x2 but I was cooked, a little knee pain but I figured out that it goes away if I look up and drive out of the hole)
I did a few heavy sets on the leg press amd called it a night.
I got that headache again, I’m a little concerned about it.
Week 3 day 1
Squats
1x5 170
1x4 205
2x3 235
2x4 255
bench
1x5 135
1x4 155
2x3 185
6x3 225
Overhead press, 5x10 very light sets
Flys
More Squats
1x3 155
1x3 185
1x3 225
4x3 255
back extensions
That was a brutal workout with a big T-dump. I think I listedned to every motorhead album I own to get through this while the ipod funtion of my iphone was starting to fail. Galaxy Note on the way!
Huricane Sandy is coming. The storm we had this day last year that resulted in 9 days without power and hard labor in my yard cutting, chipping and moving literal tons of wood. That made me realise I like physical work and that led me to the gym. So with a four month break, I am almost at my first anniversary with iron.
Week 3 Day 2
1 Deficit deadlift
3x2 168
3x2 201
3x4 218
2 Bench press
5x1 113
4x1 135
3x2 158
2x3 180
2x2 191
3x2 180
4 Deadlift from boxes
4x1 205
4x2 235
3x2 270
2x2 305 supposed to be 2x3 but the at the last set I could not get the weight off to move.
Wow! Sheiko you crazy SOB! Another brutal workout, especially after having only half a DL day last week. but…Deficit DL’s came off the floor like a rocket. I ground through benching but skipped flys becuase I could feel the gas tank emptying. DL’s, really from the pins, on the otherhand were an epic struggle.
Ipod Iphone function dead. This is especially trying and I could have used an extra boost. I lived through the storm, had a tree take down powerlines and the pole in front of my house. I had a live transformer+ wires about 10 feet from where we sleep all night. I knew the wires were live becuase they were burning through branches it touched in the trees. Firemen, “if the tree engulfed, call us.” My wife was tense all night, which means so was I.
America runs on Dunk’n, The Kraken runs on viking death metal! Note II stuck in KY airport because of the storm.
week 3 day 3
Squat 5x1 158
4x1 189
3x2 221
3x6 252
Bench press 5x1 113
4x1 135
3x2 158
3x7 180
3 Dumbbell fly 10 5
I flew through this workout, feeling strong even though the office was full of cake and pastries all damned day. I assumed that there was another wave of squats attached to the end like normal Sheiko, but it just stopped. I skipped standing goood mornings because, well…I’m a wuss. My lower back has been tender so I thought it might need a rest. I should have done facepulls, but I was in shock at the (relative) shortness of the workout and just wandered off the battlefield.
week 4 day 1
Squat
5x1 160
4x1 185
3x2 225
5x3 260 this should have been 252 (255 cause I’m not searching the gym for 1lb-ers), but I was feeling strong
Bench
1x5 135
1x5 155
4x5 205
flys and facepulls
Leg presses becuase I realized I cant do front squats
back hypers on a machine–just to hit that too
Capt Kirk style…Must…get back…on diet! I’ve letting the volume dictate how strick I am am, or aren’t on the diet front. The scale is going up a little, no change in clothes fit, but I’m a couple pounds heavier than I want to be. I listened to Chaos and Pain’s podcast with Kiefer–fun, but total waste of time on the info front.
Week 4 seems like a deload week in comparison so I’ll use it to get back to ketosis and strick carb back-loading.
Bench press
50% 5x1 113
60% 4x1 135
70% 3x2 158
80% 3x2 180
85% 2x3 191
Deadlift
50% 3x1 168
60% 3x1 201
70% 3x2 235
80% 3x3 270
cut short here, bad warm-up on my part. I started to feel my rightside lower lat strain. I was focusing on keeping my upper as well as lower back striaght. Sore this morning but not hurt
Overhead Press
5x2 45
4x1 65
3x3 75 Yeah, I know. Weak weight but shoulder have always been a weakness of mine and after bench I thought it made sense to stay light.
Dumbbell fly 10 5
In other news, weight is back down by a couple pounds, I think it may have bloating/water or some such, but a couple noticed this week I have been loosing weight, again although I am now consistantly 5lbs heavier than I was a month ago. Overall, I feel good, I come up the stairs like a rocket and feel solider, stronger and generally better.
Sheiko #29, final day!
1 Squat 5x1 158
4x1 189
3x2 221
3x6 252
2 Bench press
5x1 135
4x2 160
3x2 180
2x2 195
3x2 180
4x1 158
6x1 135
8x1 113
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
A little delay bewtween my last workout amd this. My beautiful aging Jag decided it did not want to start, for no visable reason, and my wife has been sick as hell all week. the car started up later that day with no issue, but my wife is still sick.
I did the dips I normally skip–I really should keep those in the program at least twice a week.
Originally when I started my sheiko adventure I was using the 12 week template from the Tnation article “Sheiko Shakes up Powerlifting.” I did not realize that the Sheiko progams are actually just 4 week cylces.
Taking advice from everywhere, I decided to do a de-loadish week just re-testing maxes. My squat sunday felt substancially stronger. I’m not as confident of DL becuase I strained my lower lats, the right side a little more last week. This is very surprising becuase I love normally DL, but lately I have been struggling ot get through the sets. I’m still a little tender, but not really in pain. Bench, as usual I have no idea. Some days I feel like the hulk, others I feel like my shoulders are going to lock up. My old Maxes
Squat, 315 but this was very conservative, I doubled it when I did it.
DL, 335 4 weeks ago
Bench 225
Sheiko #29, final day!
1 Squat 5x1 158
4x1 189
3x2 221
3x6 252
2 Bench press
5x1 135
4x2 160
3x2 180
2x2 195
3x2 180
4x1 158
6x1 135
8x1 113
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
A little delay bewtween my last workout amd this. My beautiful aging Jag decided it did not want to start, for no visable reason, and my wife has been sick as hell all week. the car started up later that day with no issue, but my wife is still sick.
I did the dips I normally skip–I really should keep those in the program at least twice a week.
Originally when I started my sheiko adventure I was using the 12 week template from the Tnation article “Sheiko Shakes up Powerlifting.” I did not realize that the Sheiko progams are actually just 4 week cylces.
Taking advice from everywhere, I decided to do a de-loadish week just re-testing maxes. My squat sunday felt substancially stronger. I’m not as confident of DL becuase I strained my lower lats, the right side a little more last week. This is very surprising becuase I love normally DL, but lately I have been struggling ot get through the sets. I’m still a little tender, but not really in pain. Bench, as usual I have no idea. Some days I feel like the hulk, others I feel like my shoulders are going to lock up. My old Maxes
Squat, 315 but this was very conservative, I doubled it when I did it.
DL, 335 4 weeks ago
Bench 225
so…Deadlift Max test…
I found a protocol online (so it’s gotta be good)
2x4 @ 135
1x4 @ 185
1x3 @ 225
1X2 @ 265
1X1 @ 295 didn’t get off the ground. Lower lat pain back with a vengence! I feel like I have been kicked in the back-ribs hard. This is so frustrating becuase my leg drive, back, grip, etc., all felt like 350lbs was ready for the taking. Everything before 295 came off the ground like I bounced it. grrrrrrrrr!
The day after. I’m stiff, bending forward is painful. Picking up my 50lb bulldog was wrenching. I think it will be a while before I can DL pain-free. I’m not sure how or if this is going to kill my squat too. Any re-hab advice would be greatly apreiciated.
Sheiko #37, week 1, Day 1
Its good to be back! I took two weeks off to let my lat heal. Its still slightly tender, I might replace DL day with an assistance day this week depending on how i feel.
1 Bench press 5 1 135
60% 4 1 185
70% 3 2 205
75% 3 4 225
2 Squat 50% 5 1 160
60% 5 2 190
70% 5 5 225
3 Dumbbell fly 10 5
4 Bench press
55% 5 1 135
65% 5 2 160
70% 4 5 170
5 Good morning (standing) 5 5
Bench felt a little weak, but I skipped on the warm up a little. I was a little frustrated because i could not adjust the maxes on the spreadsheet on my phone. A minor inconvenience, and I didn’t test as planned anyways. I knocked through the squats, and did the full sets of goodmornings, even though replacing them with more squads would have been easier.
Sheiko #37 day 2 week 1 (DL lat re-hab)
Still nursing my soar lat. These felt so light, but I could feel that lat start to tighen. I switched my grip which took a lot of preasure off of it, but I can still feel it. Being very caustious here. There is a guy who comes to the gym that looks 1/2 my size (really probably 225ish, young probably has cartlage instead of scar tissue,low bodyfat)that pulls 375 conventional for reps. I want to pull more than him.
DL 135 3x5
155 1x5
185 3x5
incline bench
4x6 185
cable rows
5x1 160
5x2 180
4x2 200
3x4 220
These felt good, and being able to move some good weight is always welcome.
Sheiko # 37, day 3 week 1 catch up post
bench
6x1 125
5x1 135
4x2 150
3x2 185
2x2 205
1x2 225
2x2 205
3x2 185
5x1 155
7x1 135 I adjusted my bech numbers, new max 240
flys 10x5
Squat
5x1 170
4x2 205
3x2 235
3x5 255
cable overhead tri extensions
back extensions
Squats feel soooo strong right now, even working with a new max of 335lbs. Hurt lat still tender, I’ve been eating with less dicipline, (read as what I feel like) in order to ensure recovery here.
Sheiko # 37 day 1 week 2
Squat
5x1 185
4x2 225
3x2 250
2x5 275
bench
5x1 135
4x1 150
3x2 185
2x6 225 this should have been 200 but i was feeling good
flys and facepulls
squat
3x1 185
3x1 225
2x4 255 no more gas in the tank here, should have 3x4, but the form was breaking.
1 Deadlift 4x1 170
4x2 205
4x4 235 fist DL session I have done in weeks. I feel really strong, 235 is 70% of 1rm, but it feels like 50%. I was actually being purposly slow off the floor–I tend to want to jerk it off the floor, to get more out of the “hole.” However, lat still tender, can feel it even with a switched grip, so being very careful.
2 Bench press 5x1 135
5x1 155
4x5 175
3 Dumbbell fly 10 5
Cable pulls w/straight bar
4x1 120
4x1 140
3x2 160
3x3 180 I think these are helping with re-hab, 2 days later–very sore mid-back and above.
Facepulls and flys and tri extensions just cause I like em’ and they work the abs too (I lean forward almost doing a crunch)
Sheiko #37 Day 3
1 Squat
50% 4x1 165
60% 4x1 205
70% 3x2 235
75% 3x6 250
2 Bench press
50% 6x1 120
60% 5x1 145
70% 4x1 170
75% 3x3 180
80% 2x2 195
85% 1x2 205
80% 2x2 195
75% 4x1 180
70% 5x1 170
60% 6x1 145
50% 7x1 120
5 Squat
55% 3x1 185
65% 3x1 225
75% 2x4 250
6 Good morning (sitting) 6 5
3 Dumbbell fly 10 5
4 Triceps 10 5
1 Squat
50% 5x1 170
60% 4x2 205
70% 3x2 235
80% 3x5 270
2 Bench press
50% 5x1 120
60% 4x1 145
70% 3x2 170
80% 3x6 195
Squat
50% 5x1 170
60% 5x1 205
70% 5x5 235
Sheiko # 37 Week 3 day 2
Deadlift
50% 4x1 170
60% 4x1 205
70% 4x2 235
75% 2X2 250
2 Bench press
50% 6x1 120
60% 5x1 145
70% 4x2 170
75% 3x2 180
80% 2x2 195
85% 1x2 205
80% 2x2 195
75% 3x2 180
70% 4x1 170
65% 6x1 155
55% 7x1 135
According to the program I should have done DL to the knees, bench, then DL off the boxes, but still rehabing lat. I did full DL’s, but the last set @ 250 I was gassed. I’ll blame that on a poor diet (business needs) the last few days. My ailing lat is doing better, I just want to make sure it heals 100% so I’m here for the long term.