[quote]spar4tee wrote:
loving this log … and the knee sleeves work wonders[/quote]
thank you and I know right? haha
almost back to where I was on the squats and have surpassed where I was on the close grip bench press feels good, the beltless squats went very well considering how my regular squats have been going recently. I still have to work on keeping my knees out, In the next few weeks I’ll start wrapping my knees for top sets and max reps as well as moving my hands out slightly for the bench to prep for the meet
Squats
135x3
225x3
315x5
365x4
425x3x2
485x3x2
515x2x2
add belt
485x3x2
CGBP
185x5
225x4
265x3x2
295x3x2
314x2x3
315x4 (ugly)
Front squats
225x3x4
315x3
leg raises 10x4
Oh and I forgot to log my last deadlift workout I made the video but didn’t have time for the full write up so here ya go. beltless deads and floaty (footless) bench
Your strength is coming back (and going beyond what it was) really quickly dude, glad to see Europe didn’t completely ruin you!
[quote]phlegms wrote:
Your strength is coming back (and going beyond what it was) really quickly dude, glad to see Europe didn’t completely ruin you! [/quote]
I was not happy with the progress at first, I’m just glad that the work is starting to pay off again, I’ve been busting my hump like crazy
Today was strange but productive haha, My bicep was cramping from the mini front squat session I squeezed in yesterday (265x3x5) and I didn’t have time to do a warmup so my first round of benches served as a warmup… not my greatest idea, but I didn’t have many options, and then I decided to go crazy with deads and see what I could do without a belt… I surprised myself…
Close grip Bench
185x5
225x4
265x3x2
300x3x6
Deads (no belt)
135x2
225x2
315x2
365x4
435x4
515x3x2
585x3
620x2
620x4 (WHAAAAAAA)
620x2
Close grip Bench (Round 2)
205x5
245x5
280x4x4
Super stoked about the deads and by round 2 the benches were warmed up and didn’t feel like death… probably need to rest up tomorrow for the crazy weekend but then again I am finding it harder and harder to avoid going to the gym now that I’m hitting PRs again
great work man … everytime I come here I get excited about my own training. Quick question though. Do you wear the knee sleeves for the entire squat session (that’s what i’ve been doing) or do you pull them down during rest?
[quote]spar4tee wrote:
great work man … everytime I come here I get excited about my own training. Quick question though. Do you wear the knee sleeves for the entire squat session (that’s what i’ve been doing) or do you pull them down during rest?[/quote]
I used to pull em down… but once they wore in a little bit I just decided to keep em on the whole time, mostly due to laziness haha
[quote]BigBen198 wrote:
[quote]spar4tee wrote:
great work man … everytime I come here I get excited about my own training. Quick question though. Do you wear the knee sleeves for the entire squat session (that’s what i’ve been doing) or do you pull them down during rest?[/quote]
I used to pull em down… but once they wore in a little bit I just decided to keep em on the whole time, mostly due to laziness haha[/quote]
okay thanx
Hi Ben,
This log has prompted me to come out of lurking and get involved. After a year of intermittent lower back pain, I’m now healthy and have made the transition back to pulling with the straight bar (I had been using a trap bar). Once upon a time, I was a reasonably good conventional deadlifter but am now using a sumo setup with encouraging results. Your videos and log have helped make the transition a smooth one, so thank you for that.
I recall you saying that the volume involved with Sheiko helps keep you lean. That said, what does a typical day of eating look like? How does being an evidently busy student factor into this? Thanks again, man. Keep at it.
Went Beast mode today… just watch the vid t’s 4:00 A.M. I don’t have the energy for a full write up haha
Awesome session man. You’re my Sheiko inspiration (no homo) How long have you been using it? (In total, with any and all programs)
x2, kickass work Ben! Whats your hand placement for your comp grip bench and close grip bench?
You’re killing it!
Sorry if I missed it, but how long do these Sheiko sessions usually take?
Your a beastt man greatt log to follow not only for more committed atheltes/plifters but should be followed by those out of shape and wanting to change their lives. Your true example of how hard you have to work to do big things and see great progress. I just started Sheiko #37 after 5/3/1 for a long time seeing how my body reacts to some high volume.I might have missed it but what Sheiko are you running and how many days a week do you train?
[quote]inkaddict wrote:
Awesome session man. You’re my Sheiko inspiration (no homo) How long have you been using it? (In total, with any and all programs)[/quote]
Thanks IA I am flattered haha. I ran it for 4 weeks before leaving for Europe, and I today I finished my 4th week since being back… In all honesty this log has contained my entire Sheiko experience, as it’s something that I started right after I started this log… I have been altering it to fit me and my style but I don’t see myself changing to another style any time soon…
[quote]pbclax1 wrote:
x2, kickass work Ben! Whats your hand placement for your comp grip bench and close grip bench?[/quote]
Used to be a big difference before I trained so much with the close grip, but I just moved em out a thumb length each side and it made a huge difference haha
[quote]ashylarryku wrote:
You’re killing it!
Sorry if I missed it, but how long do these Sheiko sessions usually take?[/quote]
Thanks brother, to be honest they are pretty time consuming, even if I’m booking it there is no way I can make it through in under 2 hours, I generally roll through in about 3… My justification for this is that when I compete in a meet setting the meet lasts all day and so I feel like the longer workouts will have me better prepared for the draining process of an actual meet.
[quote]BigBen198 wrote:
[quote]inkaddict wrote:
Awesome session man. You’re my Sheiko inspiration (no homo) How long have you been using it? (In total, with any and all programs)[/quote]
Thanks IA I am flattered haha. I ran it for 4 weeks before leaving for Europe, and I today I finished my 4th week since being back… In all honesty this log has contained my entire Sheiko experience, as it’s something that I started right after I started this log… I have been altering it to fit me and my style but I don’t see myself changing to another style any time soon… [/quote]
Oh right on. I’ve only done 4 weeks of #29 so far, but I love it man. I like your modifications to making it fit a little more “custom”, and it’s obviously working
[quote]inkaddict wrote:
[quote]BigBen198 wrote:
[quote]inkaddict wrote:
Awesome session man. You’re my Sheiko inspiration (no homo) How long have you been using it? (In total, with any and all programs)[/quote]
Thanks IA I am flattered haha. I ran it for 4 weeks before leaving for Europe, and I today I finished my 4th week since being back… In all honesty this log has contained my entire Sheiko experience, as it’s something that I started right after I started this log… I have been altering it to fit me and my style but I don’t see myself changing to another style any time soon… [/quote]
Oh right on. I’ve only done 4 weeks of #29 so far, but I love it man. I like your modifications to making it fit a little more “custom”, and it’s obviously working[/quote]
Yeah I jumped right into the CMS MS #2 4 day a week program and the modifications were definitely a good call IMO. Boris really seems big on partial deads in the form of block or rack pulls and I absolutely hate them… I either pull them from the floor or just switch them out for something else, and I added the max reps 1) to force myself to dig deep every session even after my body has somewhat adjusted to the volume, and 2) to give myself a mental boost by smashing a bunch of reps at a weight that I have been “surviving” triples at for the last 4 sets… 500x3 only feels heavy until you end your workout with a set of 7 at the same weight… it’s all mental
[quote]hoop41 wrote:
Your a beastt man greatt log to follow not only for more committed atheltes/plifters but should be followed by those out of shape and wanting to change their lives. Your true example of how hard you have to work to do big things and see great progress. I just started Sheiko #37 after 5/3/1 for a long time seeing how my body reacts to some high volume.I might have missed it but what Sheiko are you running and how many days a week do you train?[/quote]
I greatly appreciate the kind words, I definitely want this log to be viewed as something that is possible purely as the result of hard work and unflinching dedication. As I have said earlier in this log everything I have done is capable of accomplishment by any drug free average gened athlete with an above average motivation to improve every day. as for the program I run, I am running Boris’ CMS MS #2 and I train Sheiko 4 days a week and throw in 1 or 2 supplementary workouts on the “off” days. I am a big proponent of the John Broz train every day mentality and there is rarely a day that I don’t go to the gym to do at least something. My main advice when running this style of workout is listen to your body but don’t baby it. there were plenty of workouts where my brain was telling my body that it was done and I should shut it down but I pushed through and the reward for all the discomfort and pain was bar none the best strength gains I have ever experienced, especially considering my previous experience and the amount of time I had the gains.