[quote]WhiteFlash wrote:
Don’t think I’ve ever seen anyone dribble a barbell before. Good shit in here man.[/quote]
LOL yeah those should be called “BB Dribbles”
Great work, Ben!
I didn’t see until now, but I LOL’ed at you flipping out after almost smashing your toe with the plate flips haha.
Svend Karlsen - “You don’t have to be fat to be strong!”
[quote]ashylarryku wrote:
I didn’t see until now, but I LOL’ed at you flipping out after almost smashing your toe with the plate flips haha.[/quote]
yeah… about that… I got nothin haha
5/3/1 cycle is in the books and even though I struggled through the first part of the final week I gutted out the last day and got some redemption.
squat 520x4
bench 335x2
dead 665x3
press 170x8
Heavy dead/squat superset
Single leg rolling squats (atomic pistols)
Muscle ups (with full extension)
Starting Sheiko again next week cannot wait!!!
I think I’ll be starting Sheiko after my meet July 14th, so I’m excited to follow you training with it again! Would you mind listing which templates you ran in the past, and in what order? Also, which ones are you planning on running now?
first day back to my regular training program after 3 months of recovery and a month of modified 5/3/1 to prep me for getting back to what I love.
Close grip bench
205x5
225x4
265x3x2
295x3x5
Squat
225x3
295x5
365x4
410x3x2
add belt
465x3x4
465x4 (paused… deep)
Close grip bench round 2
225x5
245x5
275x4x5
Pin squats
315x5x4
405x5
DB floor flyes
30x10x5
Arch backed GMs
135x5x5
Muscle ups
5x3
very happy with the first day back excited to see how deads react on wednesday!
Great to see your back to the volume. Which Sheiko cycle are you running this time? What are your favorites? I have only messed with 29 and 37 but are interested in messing aroudn with CMS perhaps. It the CMS contest prep good? It is the only one I notice that really has you hitting over 85%
Good Lord that’s a lot of volume. How long did that take?
[quote]Achilles of war wrote:
Great to see your back to the volume. Which Sheiko cycle are you running this time? What are your favorites? I have only messed with 29 and 37 but are interested in messing aroudn with CMS perhaps. It the CMS contest prep good? It is the only one I notice that really has you hitting over 85%[/quote]
I like to base most of my training cycles off of the CMS#2 plan it is definitely my favorite. And as for the prep cycles I generally don’t use anything except for the week before the meet. I like to run an actual training cycle up until 2 weeks out, test my openers in that week and then do the last week of the contest prep cycle for the last week.
[quote]WhiteFlash wrote:
Good Lord that’s a lot of volume. How long did that take?[/quote]
what can I say I love me some volume. I timed myself and finished in just over 3 hours, would have been done a little faster but got caught up coaching some deadlifts in between my squats and probably lost a good 15-20 minutes
squats:
135x3
225x3
315x5
385x4
440x3x2
add belt
500x2x4
Close grip Bench
no feet
225x4
255x3x2
300x2x6
Squats:
Round 2
315x5
405x3
465x3x5
Weighted Dips:
5x5
Seated GMs
5x3
Squats looking really solid, beastly pulls as per usual too!
Close grip Bench
185x5, 225x5
260x4x2, 280x3x2
300x2x3, 280x3x2
260x4x2, 245x5
225x5, 225x6
225x7, 225x8
Conventional Deads
135x2
225x2
315x2
405x2
495x1
575x2
Switch to sumo
575x2x4
575x8
Pin squats
5x5
Jump work
Core
Great session today, overall very happy with how everything went. Excited for squats on thursday
Nice video man, just beasting it as usual. Loved the jumps too.
Is there a template for the Sheiko you’re doing, and do you have to be a certain level to do it?
[quote]Jab1 wrote:
Nice video man, just beasting it as usual. Loved the jumps too.
Is there a template for the Sheiko you’re doing, and do you have to be a certain level to do it?[/quote]I run a modified version of the CMS#2 the template should be available online. As for levels the programs are usually suggested at certain levels based off of the russian classification system.
had a rough time getting into this one, it’s just been a long day but made it through to the other side and got better
Squats
135x3
225x3
315x5
415x3x2
add belt
475x3x5
Close grip bench
w/ band
185x5
225x4
260x3x2
300x3
drop band
300x3x5
Speed pause squats
315x2
405x2x6
405x10
Dips
5x5 4
row
1000M in 3:44
Ben, does it generally take about the same amount of time to finish each day, or does it depend on how good you’re feeling?