DE Lower
Hang Power Clean 115x3x3
Deep Reverse Lunges 55x10 (PR+10), 65x3x8 (PR+20)
Good Mornings 115x3x8
1 Decline Sit-Up 25x3x10 (PR; 1 pin higher)
2 Cable Side Bends pin 10x4x10
[quote]Pemdas wrote:
You’re creeping up me too tony. I am still just under 190 on most days. [/quote]
My goal is to get to ~230 then slowly cut down for the 198 class. So, unless you want to be a fat bastard like me, I’ll pass you eventually. 
Monday, 12/17/2007: ME Upper
A. Bench Press
135 x 8
155 x 5
185 x 3
215 x 1
230 x 0
205 x 1
205 x 1
B. Incline Dumbbell Press
70 x 4 sets x 8 reps
C. Chest-Supported Row
125 x 4 sets x 8 reps
I guess I can’t be too greedy after finally hitting two plates last week. For some reason, I just wasn’t in the groove today. I think I had the bar a little low towards my belly on the negative on each of my lift for some reason. On the PR attempt, I got stuck a couple inches off the chest.
On the other hand, I did well on my supplemental exercises. Yay? 
[quote]Tony Hsiao wrote:
Kalle wrote:
Nope, I felt awesome while doing the tire flips, I really attached the damn thing, I need to get a heavier tire. I actually weighed 192.5 this morning but I am sure I was dehydrated because that would be -3lbs in one day…
You sure are dropping weight pretty quick. Maybe you should come out with the strongman/protein-man diet? I’m up to 186.5 now. Pretty soon, I’m gonna weigh more than you!
Oh well, at least one of us is going to be a sexy hunk of meat. Me on the other hand will be one fat tub of lard, and that’ll be a nice change after being a beanpole for all my life. :-D[/quote]
Yeah its shedding man. I was a bit dehydrated though from being out all night and getting to sleep at 7:00AM Weight is around 196 during the day so probably around 194 in the morning? I’ll see tomorrow…
haha yeah you will, I think I’ll be done cutting at 185ish (hopefully) than it is time to bulk back up! (slower) being a fat tub of lard is fun and the key to being a sexy hunk of meat! Plus you can get away with it, your married. I can’t I’m single…
Diet is pretty damn simple
6:30AM two HRX
7-30AM 1/2 cup cottage cheese, 1 scoop whey, 1 banana, (shake)
10:30AM 1 scoop whey, 1 ounce almonds, 1 apple
12:30PM HRX
1:30PM 6 ounce chicken breast (cooked) 4 ounce yams, 1 cup broccoli, 2 cups spinach
2:30PM Power Drive than train
3:30ishPM Surge
4:30PM 1 scoop whey, 1 ounce almonds, 1 apple
7:30PM 6 ounce chicken, 4 ounce yams, 1 cup broccoli, 2 cups spinach
10:30PM 1/2 cup cottage cheese, 1 scoop whey, 2 table spoons peanut butter, 2 table spoons ground flax seed meal
2 fish oil caps taken with almost every meal.
Like I said, pretty damn simple… I like simple though. I found these 3lb bags of sweet potatoes at costco that are cut into little fries, I baked a bunch of those in the oven with a ton of garlic salt. GOOD STUFF! If I wasn’t so cheap/lazy I would eat some fish or something to get a break from eating bland chicken breasts but its easy and simple to keep it the same…
I was eating 5 egg weights as my snacks instead of 1 scoop whey but did some math and whey is cheaper for the same amount of protein, plus I got REALLY sick of de-shelling and splitting 10 freaking hard boiled eggs every night.
[quote]Kalle wrote:
haha yeah you will, I think I’ll be done cutting at 185ish (hopefully) than it is time to bulk back up! (slower) being a fat tub of lard is fun and the key to being a sexy hunk of meat! Plus you can get away with it, your married. I can’t I’m single…
[/quote]
That’s what you think. My wife keeps making fun of my belly. 
[quote]Kalle wrote:
Like I said, pretty damn simple… I like simple though. I found these 3lb bags of sweet potatoes at costco that are cut into little fries, I baked a bunch of those in the oven with a ton of garlic salt. GOOD STUFF! If I wasn’t so cheap/lazy I would eat some fish or something to get a break from eating bland chicken breasts but its easy and simple to keep it the same…
[/quote]
On page 341 you wrote:
[quote]Kalle wrote:
baking is for sissy’s anyways 
[/quote]
Sissy!
Sheiko #29- Week 1- Day 1
90 minutes
1)Bench Press (paused)
140x5
170x4 x4
195x3 x3
205x3 210x3 x3 x3 x3 (misloaded bar by 5lbs on first set)
2)Squat
190x5
225x5 x5
265x5 x5 x3 x5 (almost missed 5th rep) x5 x2
3)Bench Press (paused)
140x5
170x5
195x4 x4 x4 x4
4)DB Flys
15x10 x10 x10 x10 x10
5)Good Mornings (close stance)
135x5 x5 x5 x5 x5
Notes: I was less than fully mentally prepared for this. Not sure if my conditioning is just crap, or maybe my speed. Or maybe it’s just because I haven’t done any kind of squats for reps, but the 5x5 was brutal. I kept close to 2 minutes on most of the main movements, but probably took 5 minutes or so on the squats. The 3rd rep on the third set was a grind so I decided I’d go back and get the 2 reps after.
I almost missed the 5th rep on the 4th set of squats…not something that should be happening with 70% of max. The grind took a good 4 seconds. I can already feel it in my glutes, hams, quads, and adductors.
Deadlift day on Wednesday is going to be fun…I haven’t pulled over a single rep in a working setting in probably over a year.
-Matt
[quote]Tony Hsiao wrote:
Kalle wrote:
haha yeah you will, I think I’ll be done cutting at 185ish (hopefully) than it is time to bulk back up! (slower) being a fat tub of lard is fun and the key to being a sexy hunk of meat! Plus you can get away with it, your married. I can’t I’m single…
That’s what you think. My wife keeps making fun of my belly.
[/quote]
Thats ok I’ll take some progress pics and you can print them out to show to the wife. “See this is why I am getting fat now, so I can be ridiculously good looking like Kalle someday!”
[quote]
Kalle wrote:
Like I said, pretty damn simple… I like simple though. I found these 3lb bags of sweet potatoes at costco that are cut into little fries, I baked a bunch of those in the oven with a ton of garlic salt. GOOD STUFF! If I wasn’t so cheap/lazy I would eat some fish or something to get a break from eating bland chicken breasts but its easy and simple to keep it the same…
On page 341 you wrote:
Kalle wrote:
baking is for sissy’s anyways
Sissy! :-D[/quote]
OK I should have clarified. Baking Muffins is for sissy’s I don’t care if they are protein muffins, flax muffins or whatever they are still muffins. Also I ummmm ROASTED the sweet potatoes fries I just get all confused.
Why did you do singles instead of triples on the first round of bench press?
Cool stuff Matt, why does everyone go on and on how Sheiko takes 2 1/2-3 hours a session?
I’ll be interested to watch this.
[quote]ChaseT wrote:
Why did you do singles instead of triples on the first round of bench press?[/quote]
Because I’m an idiot and wrote it down wrong.
I kept tallies in my training logs so I wouldn’t forget how many sets I had done, and I guess that’s what I copied down.
Thanks.
-Matt
ME lower
dynamic warm up
rh 18015
lat tower abs 10010 12510
land mine 210
reverse band box squats
2503
3402
4302
5202
6102
7105
reverse band pulls from floor
2451
3351
4251
5151
5651
6051
655*1
This work out kicked my butt. 710 is the most I have ever had on the squat bar, I know it was reverse bands and is much easier than normal squats but I believe these will help get me ready for a new max.
[quote]Kalle wrote:
Cool stuff Matt, why does everyone go on and on how Sheiko takes 2 1/2-3 hours a session?
I’ll be interested to watch this. [/quote]
Good question. There could be a number of possible factors I suppose…
-I don’t really consider myself to have great GPP, but perhaps there are those for which it is much worse and this might result in it taking longer.
-Perhaps people overestimate their maxes and have to lift unrealistic weights which necessitates longer rest periods.
-Perhaps people use weight that are too heavy on assistance work. The flys, good mornings, incline benches, etc. are all meant to be done as GPP exercises with light weight, not as strength builders. Eric Talmant uses 15lbs DBs on flys most times and a little more than 135 on his GMs I believe. So most of the assistance work today required a little more than a minutes rest.
-And the most logical explanation is that it’s because I’ve simply just begun the program. I’m not really sure what it has in store for me in terms of difficulty, but I’d imagine that there may be times that I really need the rest. Right now, I’m trying to move relatively quickly when I can and save the rest for when I really need it.
From what I hear, week 3 is brutal and may require longer rest. We’ll see how this goes and I’ll do my best to time the sessions.
-Matt
2007.12.17
Sheiko #31 Week 1 Day 1
Bench Press
130x5x1
155x4x1
185x3x2
210x3x2
220x2x4
Squat
230x5x1
275x5x1
325x2,4,6,8,7,5,3
Bench Press
130x6x1
155x6x2
185x6x4
Chin-up
BW+10x5x5
Squat
230x5x1
275x5x2
300x4x4
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
The squat superset was supposed to have 1,1,1,2,2,2 minutes of rest. I ended up doing 1,1,2,3,2,2. The sets of 8 and 7 were brutal. The set of 8 took a full minute and involved a LOT of breathing inbetween reps. The 300x4x4 was a freaking walk in the park with 2 minute rest intervals.
12/17/2007 DE upper
speed bench
bar x 10
95 x 7
135 x 4
155 x 3, 3, 3
165 x 3, 3, 3
175 x 3, 3, 3
4 board
275 x 3
305 x 3
325 x 2, 1
CS row
115 x 8
135 x 8
160 x 8 PR!
180 x 6 PR! + hold
1 arm tri pushdown
30 x 15
40 x 15
hammer curls
25 x 12, 12
Speed felt better again on the bench today. The guys were counting a 3/2/1 second pause and then giving me the press command on each set of bench which felt like it was helping me. I should have been good for 3 on that 325 try, but hit the wrong spot. Still getting comfortable with board pressing. Feeling beat up so did some hammer curls for blood flow and to beef up my pythons.
ME Lower
Box Squat - touch and go on some
135x3
185x3
225x3
275x3
315x1
365x1
405x1 - 10lb PR
430x0 - I have been leaning way to far forward lately.
Technique work
315x1
365x1
385x1
SLDL
275x4x8
GM from pins
275x4x6
DONE!!
I am feeling over trained. I am definitely going to deload over the holidays.
Change of plans…I’m traveling this Friday, and don’t know what the weekend would hold for training, so I moved my ME Upper to today. If I feel good I’ll hit RE Lower tomorrow and RE upper on Thursday. If not, then I’ll combine Upper and Lower on Thursday. Either way, I’m not going to let travel effect my training.
12/18/07 - Upper (ME) - Triples
A) 3 & 4 Board Press
barx15
135x8
185x8
225x5
275x3
add 3 board…
315x3
345x1
395x1 (PR +10lbs) <–Brain Fart
365x3 (PR +10lbs)
add 4 board…
385x3 (PR +10lbs)
365x3
B) Incline Press
225x3
185x6
185x10 (10 rep PR)
185x8
C1) Rolling Triceps Extensions
EZ+50x10
+100x8
+100x8
C2) Plate Raise
45x10
66x8
66x8
C3) EZ Curls
EZ+50x10
+100x8
+100x8
Man, I was so pissed that 395 felt heavy on the 3 board. I spaced out and thought 385x3 was my PR but it was really 355x3 and 385x1. I got the single, racked the weight and stomped around all pissed off, until I check my records and realized it was a PR. Today was supposed to be a triple day, so I hit a triple on the 3 boards and another on the 4 boards. After I realized I wasn’t as weak as I first thought, everything went well.
I’ve been hitting Incline as my first movement on RE day, and thought I could handle 225x6, but I was already pretty spent from the board work. Just backed off to 185 and got a 10 rep PR.
Good day overall, back to a little whorin’, and lovin’ it.
[quote]Matt McGorry wrote:
I never know why I bother responding to your posts. Anyway…
You have a terrible reputation for being insulting and ignorant. Therefore, anything you say will be looked at through that lens.
The PCT comment is a perfect example. Perhaps you assume that anyone stronger than you is juicing. That in itself, is idiotic. Or maybe you consider it an insult by calling people juicers, in which case you are again misinformed. Not everyone who chooses not to “use” is stupid enough to try and insult people who do.[/quote]
Actually I was just giving a few of you the benefit of the doubt by attributing your bitchy behavior to some chemical as opposed to the other scenario…
As for the stronger comment, I see some who lift more than I do here and some that lift less. The former doesn’t really bother me because I am not an egomaniac like some here so I don’t take pride in the latter either.
[quote]Matt McGorry wrote:
And in regards to your question about why what we are doing does not resemble WS…the answer is because “we feel like it.” When (if) you train, you learn things about your body and what works and what doesn’t.
I would also like to point out that many guys out of WS have said “IF YOU’RE NOT TRAINING AT WESTSIDE, YOU’RE NOT DOING WESTSIDE”.
Take what works and leave what doesn’t. It’s that simple…or at least it should be.
-Matt[/quote]
Actually I was looking for more than that. I thought maybe you guys were getting the ideas from somewhere and I was curious to see the reasoning behind it.
Tuesday, 12/18/2007: ME Squat
A. Box Squat
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1 (PR +5 lb)
295 x 1
295 x 1
255 x 5 (PR +25 lb)
B. Supramaximal Squat Hold
405 x 30 sec.
495 x 30 sec.
585 x 10 sec.
585 x 15 sec.
C. Glute-Ham Raise
BW x 4 sets x 8 reps
Another week, another squat PR. I’m going to juggle around my session so that I’ll have squat days on Mondays for the next two weeks. LA Fitness is closed on Christmas day (how dare they?!) and New Years falls on Tuesday this year, so changing squat days to Monday will give me 2 more sessions left. I’ve hit my other goals for 2007 but I still need a 3-plate squat. I’m getting close…it’s do-or-die time…
[quote]Julius_Caesar wrote:
Matt McGorry wrote:
I never know why I bother responding to your posts. Anyway…
You have a terrible reputation for being insulting and ignorant. Therefore, anything you say will be looked at through that lens.
The PCT comment is a perfect example. Perhaps you assume that anyone stronger than you is juicing. That in itself, is idiotic. Or maybe you consider it an insult by calling people juicers, in which case you are again misinformed. Not everyone who chooses not to “use” is stupid enough to try and insult people who do.
Actually I was just giving a few of you the benefit of the doubt by attributing your bitchy behavior to some chemical as opposed to the other scenario…
As for the stronger comment, I see some who lift more than I do here and some that lift less. The former doesn’t really bother me because I am not an egomaniac like some here so I don’t take pride in the latter either.
Matt McGorry wrote:
And in regards to your question about why what we are doing does not resemble WS…the answer is because “we feel like it.” When (if) you train, you learn things about your body and what works and what doesn’t.
I would also like to point out that many guys out of WS have said “IF YOU’RE NOT TRAINING AT WESTSIDE, YOU’RE NOT DOING WESTSIDE”.
Take what works and leave what doesn’t. It’s that simple…or at least it should be.
-Matt
Actually I was looking for more than that. I thought maybe you guys were getting the ideas from somewhere and I was curious to see the reasoning behind it.
[/quote]
True, an individual’s strength does not given them social superiority or even a right to be an asshole.
As for looking at more than that, you should read the logs at Elitefts to get an idea of what people are doing. The “ideas” that we are getting is that we should do what works for us, and nothing else.
Perhaps this will help out
-Matt
12/18/07 ME Lower (aka I am a cheater day)
185x5
225x3
315x1
(add Metal pro Deadlifter)
365x1
405x1
455x1 Basline suite PR 25lbs over current raw max
wow that was fun, this was my first time maxing with any gear. I went to it at 365 to get used to it as I have never used one before. on the 405 lift how to lift in the suite just “clicked” 455 was SUPER FAST and easy actually. I felt good for another 10-20lbs but have learned to not be greedy.
I than spent a good 10 minutes struggling to get my suite off. that sucked…
Front Squat
135x5
185x3
225x3
225x1
225x2
Wide grip Lat Pulldown
140x8
4 crappy pull ups
Wide Grip Lat Pulldown
140x8
Face pulls
70lbs 3x10