[quote]bud moody wrote:
thanks for your response, Ben. How do you deal with not beating PRs sometimes? do you just accept it and quit the workout, or do you then chase after another rep max or something. I sometimes find when I dont perform well I end up killing myself by not giving up that day! thanks[/quote]
Currently training with the sheiko template I don’t have to hit PRs every session to know I am growing because just surviving the workout will make you stronger. but on last sets I still like to add in max reps or up weights to aim for a PR if I’m feeling it that day, if not I just do the prescribed work and know that I got stronger anyhow
got insanely inspired by Dan Greens 1950 no wrap total at 220 this weekend so this morning I decided that I would move squats to tuesday and instead to a mach meet in the gym instead went pretty awesome
squatted 605 w/o wraps
benched 355 paused
and pulled 705 before running out of room on the bar!
Gotta thank dan for the kick in the pants!!!
weighed 199 this morning, had I planned on doing this I would have dropped the extra pound to be a legit 198 but didn’t really care
Hey Ben,
Awesome lifting in here. I’m training “Sheiko” as well, but would like to move into what it really is, instead of doing as written. I’m trying to learn more about the method so I can adapt it to myself, much like yourself and others are doing.
When modifying the program, what sort of things are you looking at? Weaknesses, etc? And how would you go about altering the program to suit the specific need?
great session even after the gym total 2 days before
Squat:
135x3
225x3
315x3
425x3x2
add belt
490x3x2
520x2
520x3 (paused)
490x3x2
Close grip bench:
205x5
225x4
275x3x2
315x3x2
330x2
move grip out
330x2x3
speed pause
405x2x5
shoulder work calves and core
Close grip Bench
205x5
225x4
275x3x2
315x3x6
Deadlifts:
135x1
225x1
315x1
405x1
495x1
625x2x2
625x6
Close grip Bench:
round 2
225x5
265x4
285x4
295x4x3
Tribute to the start
of the crossfit games
225 bench
&
pullups
10 rounds
starting at 1 rep
add 1 rep each round
for 10 rounds for time
finish time 14:17 My best time was 10:13 fresh when I was training this workout regularly
I’m Back!
too many updates to catch up so I’m starting fresh again. Pulled 733 RAW @195 at the WABDL Worlds and I’m now I’m prepping for a USAPL meet in feb to qualify for nationals and redeem myself in the fed. Here’s today!
Good to have you back.
About time!!
WOOOOOAAAAH! Awesome
glad to be back! haha here’s today’s session with the infamous seath brothers
Glad you are back and giving the usapl another shot. Definitely not the easiest to work with all the time, but its good to have some studs in the fed. You still doing sheiko?
Bench
185x5
225x4
255x3x2
295x3x5
Squats
245x3
335x3
405x3
475x3x3
505x2x2
505x3
Close grip bench (feet up)
225x3
275x3x4
Rear delt flies
40x10x5
Pin squats
225x3
315x3
405x7
back raises
BWx8-13x4 I can’t count very well haha
Went in today knowing it would be a battle, and I was right
Double pause deads
135x2\225x2\315x2
405x1
495x1
565x2x4
Bench press
185x6
225x5
265x4x2
275x3x2
295x2x2
315x1x2
335x1
295x2x2
275x3x2
265x4x2
245x5
225x6
205x7
185x8
Deads
315x2
405x1
495x1
585x1
add belt
635x4
635x2
605x2 (conv/sumo)
Seated hamstring curls
5x10"ish"
Core
Hey ben! do you do much direct back work? or mostly just deadlifts?
I do a lot of pullups but rarely any type of rowing motion
Due to some turn of events today. Ended up working out at Jeff Seath’s garage tonight.
Squat
135x3
225x3
315x3
405x3
480x3
add belt
480x3x4
Bench press
185x5
225x4
265x3x3
300x3x6
Squats R2
225x2
315x1
405x1
add belt
455x4x2
455x8
All in all a really fun day with a good friend, excited to get some pulls in the AM
[quote]BigBen198 wrote:
I do a lot of pullups but rarely any type of rowing motion[/quote]
It’s good to know that there’s a strong person who doesn’t do many rows. I’ve never gotten much of anything out of them I’ve always thought. I’ve always found dead variations, pull ups, and facepulls to be a lot better for the upper back.
Strong as hell man, good luck on the goals