My right shoulder is mad fucked up. It is slightly internally rotated. This pisses me off to no end because I can’t bench for a few weeks and I could have avoided it if I wasn’t a fucking idiot. I sleep on that shoulder so its internally rotated all night. Plus, I am a software engineer, so I sit all day and don’t always have good posture. Finally, I may not have had the most balanced pull to press ratio in my training. Blah Blah Blah. Anyway, I need to spend some time fixing it.
Seat Row - Overhand grip a little wider than shoulder width.
130x10
145x10
160x8
175x6
180x6
185x6
190x6
Farmers Walk About 60-70 feet
Each Hand
115
165
185
205
These made my shoulder feel really good. In fact it instantly stop all the uncomfortableness I was feeling.
External rotation things
10x4x10
DB Floor Press - These don’t bother it so much. I am still not going to do any ME pressing movements for a few weeks.
Farmers Walk About 60-70 feet
Each Hand
115
165
185
205
These made my shoulder feel really good. In fact it instantly stop all the uncomfortableness I was feeling.
[/quote]
Hey, did you do these with those handles they have in the corner? What’s the deal with those, can anyone you use or are they off limits? I’ve been eying them for a while.
We had to be at funeral home on thursday night and the funeral was friday its been a pretty rough couple of days. Training was terrible today.
Thurs
DE bench
dynamic warm up
inverted lat bar pull downs 15010 17510 20010
clings 1510 2510
dumbbell bent over side raises 2010 3010
lat tower abs 10010 1505
reverse hypers 180 210 9010 paused at top
sled 100 4 trips 100 yards each
bench
9510
13510
1853
2253 6 sets
old rage shirt
3153 board
405*1 board
455 to chest 5 reps
Farmers Walk About 60-70 feet
Each Hand
115
165
185
205
These made my shoulder feel really good. In fact it instantly stop all the uncomfortableness I was feeling.
Hey, did you do these with those handles they have in the corner? What’s the deal with those, can anyone you use or are they off limits? I’ve been eying them for a while. [/quote]
They are locked with a key that I don’t have. I just use them when they are out. I am sure I could get the key, but there isn’t really a public place to keep it. I am not really sure why they are locked in the first place. I’ll look into that.
A) PL Squat (to 14" box to ensure depth)
barx12
135x8
225x5
315x5
365x1
belt on…
405x1
455x1
505xmiss <—Hernia??
… 505x1 (PR +10lbs)
B) RDL
225x6
315x6
405x8x3
C) Pendlay Rows
225x6
255x6x4
D) Hanging Leg Raise
15x3
E) Tabata Squats
95x10,9,10,9,9,9,9,9
Squats felt great today. 455 went up nicely, so I went for 505 as planned. I cinched my belt an extra notch tight, and unracked it. Just as I touched the box I felt a sharp burning pain in my lower right abdomen at the belt line. I got about halfway up and aborted, sure that I’d just given myself a hernia. I took the belt off, and walked around for a bit, and did a little damage assesment, and realized that once again I was faking an injury. I must have had the belt too tight or in the wrong position and just pinched a chunk of skin. I regrouped and nailed the 505. This is a 10lb gym PR, and 5lbs over my meet PR.
Everything else felt solid today. I added in some Tabata Squats for conditioning because I realized that I really don’t want to do treadmill sprints. For these, you do as many clean reps as you can in 20 seconds, rest 10 seconds and repeat 8 times. Your lowest rep set is the number to beat next time, which was 9 for me, so if I do this again, I have to get at least 10 reps or more on every set to improve.
So dead now, safety bar felt good, had trouble keeping my back up on the two heavy singles, but otherwise it wasn’t too hard. I stopped because I knew my upper back could handle anymore. Rack pulls went well also, never been able to triple a 405 before.
Farmers Walk About 60-70 feet
Each Hand
115
165
185
205
These made my shoulder feel really good. In fact it instantly stop all the uncomfortableness I was feeling.
Hey, did you do these with those handles they have in the corner? What’s the deal with those, can anyone you use or are they off limits? I’ve been eying them for a while.
They are locked with a key that I don’t have. I just use them when they are out. I am sure I could get the key, but there isn’t really a public place to keep it. I am not really sure why they are locked in the first place. I’ll look into that.
[/quote]
If you can find out that would be great, I was going to buy a set of handles but then I would need weights and then theres the whole living downtown with no yard so I’d have to lug everything somewhere anytime I wanted to use them. Same reasons why I haven’t bought the Prowler yet…
Squats felt…harder then they should, centurion is super loose got almost nothing out of it, but I guess that comes with losing 15 or so pounds (sick/increased mma training. I’m hoping to throw the suit on in 2 weeks and see how it goes with 10 more pounds on my frame.
A. Floor Press
135 x 8
165 x 5
185 x 5
205 x 3 (baseline PR)
210 x 2
195 x 3
195 x 3
195 x 3
B. Incline Dumbbell Press
75 x 6
75 x 4
75 x 5
75 x 4
C. Chest-Supported Row
135 x 4 sets x 8 reps
D. Face Pull
90 x 4 sets x 25 reps
This is the first time that I did floor press and it’s certainly a learning experience. I was not used to the set up and did it without an arch or leg drive. I know the floor press takes out the leg drive, but am I suppose to try to arch anyway?
The lighter weight feels light since it’s only partial ROM, but the heavier weight got heavy really quickly. It’s not so much that it feels heavy, but just that I didn’t have any strength to drive my elbows off of the ground. I guess that’s the point of the exercise though, working that sticking point off of the chest.
Today was definitely interesting. I’d love to hear your feedback on what floor presses are supposed to feel like. I’m gonna give it a try next week to see how I progress in this exercise.
ME upper
dynamic warm up
foam roller
dumbbell clings
Reverse band bench blue bands
1853
2253
2753
3151
3651
4051
4751 old single ply rage x loose
5151
5501
5851 fast, thought about trying 6 but decided should just take big pr and be happy this is by far the most weight I have taken to my chest, paused and pressed clean.
Notes
Clean grip on deadlift for 265 and 320lb sets. A lot of people at the gym when I got there. They must have been feeling guilty about all the chips and salsa from yesterday. Even redhead yoga chick was there (she usually only comes on Wednesdays) and was wearing an engagement/wedding ring…lame. I think that from now on I’m going to stay with preparatory phases and save peaking phases for times when I actually intend to compete. This reduced volume isn’t doing it for me, but this is the last week and I’m goign to finish it out.
Notes
Clean grip on deadlift for 265 and 320lb sets. A lot of people at the gym when I got there. They must have been feeling guilty about all the chips and salsa from yesterday. Even redhead yoga chick was there (she usually only comes on Wednesdays) and was wearing an engagement/wedding ring…lame. I think that from now on I’m going to stay with preparatory phases and save peaking phases for times when I actually intend to compete. This reduced volume isn’t doing it for me, but this is the last week and I’m goign to finish it out.[/quote]
Doesn’t 32 have you ending with a test on the 4th week? Are you going to test again or are you just going to stay with what you hit the other week?
Notes
Clean grip on deadlift for 265 and 320lb sets. A lot of people at the gym when I got there. They must have been feeling guilty about all the chips and salsa from yesterday. Even redhead yoga chick was there (she usually only comes on Wednesdays) and was wearing an engagement/wedding ring…lame. I think that from now on I’m going to stay with preparatory phases and save peaking phases for times when I actually intend to compete. This reduced volume isn’t doing it for me, but this is the last week and I’m goign to finish it out.
Doesn’t 32 have you ending with a test on the 4th week? Are you going to test again or are you just going to stay with what you hit the other week?
-Matt[/quote]
Maybe you’ve talked before and know what Sheiko prog hes doing, so sorry if I’m wrong.
But maybe he’s doing a different program than your aware of? If not, my bad.
[quote]Power GnP wrote:
Matt McGorry wrote:
ChaseT wrote: Sheiko #32 Week 4 Day 1
Bench Press
135x3x1
160x3x2
185x2x2
200x1x4
Deadlift
265x3x1
320x2x2
370x2x4
Hanging Leg Raise
BWx8x2
Notes
Clean grip on deadlift for 265 and 320lb sets. A lot of people at the gym when I got there. They must have been feeling guilty about all the chips and salsa from yesterday. Even redhead yoga chick was there (she usually only comes on Wednesdays) and was wearing an engagement/wedding ring…lame. I think that from now on I’m going to stay with preparatory phases and save peaking phases for times when I actually intend to compete. This reduced volume isn’t doing it for me, but this is the last week and I’m goign to finish it out.
Doesn’t 32 have you ending with a test on the 4th week? Are you going to test again or are you just going to stay with what you hit the other week?
-Matt
Maybe you’ve talked before and know what Sheiko prog hes doing, so sorry if I’m wrong.
But maybe he’s doing a different program than your aware of? If not, my bad.[/quote]
No worries. It says “Sheiko #32” on the top of the log entry.
In the above translation, it calls for sets at 100-105% of the previously established maximum on the 2nd day of the 1st week.
The program is intended to peak the lifter for a competition at the end of the 4th week. Not all of it is super-clear as a result of the translation, however.
[quote]Power GnP wrote:
Matt McGorry wrote:
ChaseT wrote: Sheiko #32 Week 4 Day 1
Bench Press
135x3x1
160x3x2
185x2x2
200x1x4
Deadlift
265x3x1
320x2x2
370x2x4
Hanging Leg Raise
BWx8x2
Notes
Clean grip on deadlift for 265 and 320lb sets. A lot of people at the gym when I got there. They must have been feeling guilty about all the chips and salsa from yesterday. Even redhead yoga chick was there (she usually only comes on Wednesdays) and was wearing an engagement/wedding ring…lame. I think that from now on I’m going to stay with preparatory phases and save peaking phases for times when I actually intend to compete. This reduced volume isn’t doing it for me, but this is the last week and I’m goign to finish it out.
Doesn’t 32 have you ending with a test on the 4th week? Are you going to test again or are you just going to stay with what you hit the other week?
-Matt
Maybe you’ve talked before and know what Sheiko prog hes doing, so sorry if I’m wrong.
But maybe he’s doing a different program than your aware of? If not, my bad.[/quote]
No worries. It says “Sheiko #32” on the top of the log entry.
In the above translation, it calls for sets at 100-105% of the previously established maximum on the 2nd day of the 1st week.
The program is intended to peak the lifter for a competition at the end of the 4th week. Not all of it is super-clear as a result of the translation, however.
Yah that is a terrible translation, I wouldn’t be surprised if something was missed. I have 4-5 Sheiko templates but have never seen that one, wasn’t aware he named his templates with numerals.
I really enjoy the test days, its always good to know what you’ve gained and what you need to work on, and to get some heavy weight in your hands. Right now I’m doing the Sheiko MSIC for squats and bench, never been more sore in my life. The foam rollers practically my bed lately.