Front Squats and Deficit Pulls, build quad strength for breaking the weight off the floor. Block Pulls are great because mechanically you have to pull the same way you would as a regular Deadlift, you also have to pull from dead stop from a mechanical disadvantage which makes your Posterior Chain pull harder.
[quote]buckeye girl wrote:
Happy Thanksgiving Brown Bear.
Also, nine pages in and not a single story about your bitches and hoes. Not like old times. I am disappoint.
[/quote]
I miss you guys. Went to my townie reunion
That’s why there’s no bitches and hoes. Mymindisfulloffuck
Friday
Oympic Squat, Beltless
50% 1x5 265lbs
60% 1x4 315lbs
70% 2x3 370lbs
80% 6x3 420lbs
Bench, Paused, Pinky on Rings
50% 1x6 205lbs
60% 1x5 245lbs
70% 2x4 285lbs
80% 2x3 325lbs
85% 2x2 350lbs
80% 2x3 325lbs
70% 1x4 285lbs
60% 1x6 245lbs
50% 1x8 205lbs
Rear Delts - 5x10
Dips - 5x8
Reverse Hyper - 5x5
Abs - 3x10
Well, I’m happy I made it out alive with the introductory phase of Sheiko. My plan for my next meet in March will be to continue onwards to Sheiko 37, followed by doing the first week of Sheiko 32 to max out. I plan to total 1600 on that max out “test” day, and then recalculate for my peaking phase. After a deload, I intend to do the CMS/MS 9 week competition prep trainin cycle. I will be expecting big numbers for that meet, let alone use that as a primer for USAPL Raw Nationals.
Sheiko 37
Week 1, Day 1 Monday
1.Bench press, Paused, Pinky on Rings
50% 1x5 210lbs
60% 2x4 250lbs
70% 2x3 290lbs
75% 5x3 315lbs
2.Squat
50% 1x5 270lbs
60% 2x5 325lbs
70% 5Ð¥5 375lbs
3.Bench press , Paused, Pinky on Rings
50% 1x6 210lbs
60% 2x6 250lbs
65% 4x6 270lbs
- Seated Cable Rows - 5x10
5.GHR - 5Ð¥5.
Total: 116 lifts
My body has begun to truely adjust to the volume. I didn’t feel worked until the middle of the 5 sets of squats. I’m also adjusting the assistance work to be tailored to my needs. I also did five band pull aparts with the average band in between all my sets of bench press.
That’s because you’re amazin.
[quote]bugeishaAD wrote:
That’s because you’re amazin.[/quote]
After reading AJ’s 1642 total at 229lbs, I got some catching up to do even I do total at least 1600 in 5 weeks lol
Restoration Day
- Box Jumps 8x3 to a 30 inch box
- Medicine Ball Slams - 2x20 @75% effort with moderate tempo
- One Arm Sled Drags - 4 trips
[photo]35198[/photo]
undercover bb’er wut.
More like Undercover AMASIAN AMIRITE!?
Daz noice.
[quote]detazathoth wrote:
More like Undercover AMASIAN AMIRITE!?[/quote]
bahahahahahaha. I’m super stoked now that i know PL’ing could possibly change my race. This is really gonna mess with my wife.
[quote]pbclax1 wrote:
Daz noice.[/quote]
I am to please?
[quote]BlueLineCretin wrote:
[quote]detazathoth wrote:
More like Undercover AMASIAN AMIRITE!?[/quote]
bahahahahahaha. I’m super stoked now that i know PL’ing could possibly change my race. This is really gonna mess with my wife. [/quote]
Hahaha it’s funny, whenever I’m hanging out in the tourist areas of Boston, I have Chinese, Cambodian, and Pacific Islanders come to me and start speaking to me in their native tongues for directions. Very awkward.
[quote]detazathoth wrote:
[quote]BlueLineCretin wrote:
[quote]detazathoth wrote:
More like Undercover AMASIAN AMIRITE!?[/quote]
bahahahahahaha. I’m super stoked now that i know PL’ing could possibly change my race. This is really gonna mess with my wife. [/quote]
Hahaha it’s funny, whenever I’m hanging out in the tourist areas of Boston, I have Chinese, Cambodian, and Pacific Islanders come to me and start speaking to me in their native tongues for directions. Very awkward.[/quote]
LOL, really? You reply with a “dafuck you just call me?” or “Oh herroo, I no speaka yoo ranguish, I just rook reaw simlrar to yoo.”
?
[quote]inkaddict wrote:
[quote]detazathoth wrote:
[quote]BlueLineCretin wrote:
[quote]detazathoth wrote:
More like Undercover AMASIAN AMIRITE!?[/quote]
bahahahahahaha. I’m super stoked now that i know PL’ing could possibly change my race. This is really gonna mess with my wife. [/quote]
Hahaha it’s funny, whenever I’m hanging out in the tourist areas of Boston, I have Chinese, Cambodian, and Pacific Islanders come to me and start speaking to me in their native tongues for directions. Very awkward.[/quote]
Every.Single.Time.
I already had a bad habit of saying “oh herro” all the time as it is, but 9/10 it flys over their heads.
LOL, really? You reply with a “dafuck you just call me?” or “Oh herroo, I no speaka yoo ranguish, I just rook reaw simlrar to yoo.”
?[/quote]
[quote]detazathoth wrote:
[quote]inkaddict wrote:
[quote]detazathoth wrote:
[quote]BlueLineCretin wrote:
[quote]detazathoth wrote:
More like Undercover AMASIAN AMIRITE!?[/quote]
bahahahahahaha. I’m super stoked now that i know PL’ing could possibly change my race. This is really gonna mess with my wife. [/quote]
Hahaha it’s funny, whenever I’m hanging out in the tourist areas of Boston, I have Chinese, Cambodian, and Pacific Islanders come to me and start speaking to me in their native tongues for directions. Very awkward.[/quote]
Every.Single.Time.
I already had a bad habit of saying “oh herro” all the time as it is, but 9/10 it flys over their heads.
LOL, really? You reply with a “dafuck you just call me?” or “Oh herroo, I no speaka yoo ranguish, I just rook reaw simlrar to yoo.”
?[/quote]
[/quote]
Even with a screwed up quote, the LOL’z flowed through. HERROo!
More or less
