still pretty trashed from squats last night but that’s whats fun about sheiko… there is no sympathy
deads
135x2
225x2
315x2
405x1
495x1
605x3
add belt
605x3x4
military press
45x5
95x5
115x5
135x5
1559
115x4 sets of near failure
rear delt flyes
40x10x5
rope pushdowns
10x7
Physique assesment take aways
left spinal erector is smaller, more middle back work could be utilized, arms are still tiny (bringing those up may help with bench, just a thought haha) and finally I may never have a decent looking midsection it is time to just accept it =(
Squats R2
225x2
315x2
405x3
455x3x2
add belt
455x3x3
Ab wheel rollouts 10x4
This session really got me thinking about some of the key ideas behind my training and I try to put some of them into words during the video commentary
Which Shieko did you say you run again? MS? Your squat volume really urges me to step my game up lol. Speaking of that, I have an odd pain in my right shoulder after squatting yesterday. I went 10x5 and I guess my shoulder got sick of being in the same position. Do you think it could behoove me to move my grip out? I’m pinky on rings right now.
The separation between talent and skill one of the most misunderstood concepts. Talent you have naturally but skill can only be acquired by hours and hours of beating on your craft
Bench
185x5
225x4
265x3x2
305x3x5
Squat
135x2
225x2
315x2
405x3
485x3x5
Bench
205x5
225x5
265x5x4
Squat
225x3
315x20
Called it a day there due to time crunch and that fact that tomorrow is going to be plenty of accessorie work
Hey I subscribed to your channel. I just wanted to say thanks for your contributions to the strength community. I find your programming, commentary, and lifting philosophies extremely useful and motivating for my own powerlifting journey. …no homo.
[quote]csulli wrote:
Hey I subscribed to your channel. I just wanted to say thanks for your contributions to the strength community. I find your programming, commentary, and lifting philosophies extremely useful and motivating for my own powerlifting journey. …no homo.[/quote]
The secret to success in anything is just to commit to doing it… everything else stems from that commitment
Deadlifts
135x2
225x2
315x2
405x2
495x2
add belt
605x3x4
605x4
Got to the gym only to realize it was closing in about 45 minutes. two choices give up and call it a day or try to cram 2 hours of work into the small chunk of time I had… Wanna guess which option I went with?
squat
135x2
225x2
315x2
405x2
add belt
510x5
Military press
no warmups
145x11
145x10x3
Rope pushdowns/face pulls
10x8
Decline bench v ups w/bar ss with decline bench sittups alt to failure until they kicked me out
today is the start of my new journey. I am ready to take my lifting to another level and that starts by getting my squat under control and becoming consistent. here we go!
Squat
135x2
225x2
315x2
405x9x4
Bench
225x3
260x6x6
Dip leg raises
10x8 (only did leg raises on the firs 4 sets)
Ab wheel rollouts
10x5
Rope pushdowns/ face pulls
10x6
All in all a good session, squats were tough at the time but by the end of the session I was feeling pretty good. Plan is to stop myself at 3 accessories per workout max no matter how good I am feeling. The end of the program looks crazy but I’m taking this one day at a time and recognizing that if I want to achieve something I am not currently capable of I will need to do some things I haven’t ever done before… Smolov vs Ben: no quitting, no regrets, no excuses
Good stuff, man. I ran Smolov a few months ago and it was brutal during the sets, but afterwards you feel good about it. I’m not sure you’ll have a problem with soreness, since you’ve been on the high volume thing for a while, but it was pretty bad for me for the first two weeks. It’s a good mental test though, for sure.
[quote]TylerPK4L wrote:
Good stuff, man. I ran Smolov a few months ago and it was brutal during the sets, but afterwards you feel good about it. I’m not sure you’ll have a problem with soreness, since you’ve been on the high volume thing for a while, but it was pretty bad for me for the first two weeks. It’s a good mental test though, for sure.[/quote]
I’m sure I will have some soreness but I agree that my experience with volume may be a bit of an advantage. I will definitely be doing everything I can to work my recovery and prevent avoidable discomfort haha
[quote]xjusticex2013x wrote:
You’re running Smolov and Smolov Jr. at the same time? You sir are bold.[/quote]
I’m not a good enough bencher to take time off but I am damn good at recovering. Thank you sheiko haha
Thanks for the response. It’s interesting to see that you’re getting in that amount of volume and not having to increase your rest to an unreasonable level. Good luck with everything.
