[quote]pbclax1 wrote:
NIce work brotha, are you still running sheiko?[/quote]
Yup, just finished my last training block. Starting up my next one either tomorrow or Tuesday depending on how my shoulder is feeling. After 4 weeks of running it before I reached what I would consider my all time strongest just before leaving. I am about 8 weeks out and will run another 6 week block and then reassess at 2 weeks out to see what my body really needs going into the meet[/quote]
Nice man, what meet are you doing?[/quote]
My buddy Justin Randal is putting on an SPF meet in Lynwood WA on Oct 15th that I am planning on hitting my RAW 1700+ at 198. I did his meet last year and won my class but went 4 for 9. A combination of a 30 lb cut and some training mistakes I had made set me up for some disappointment (squat depth and butt movement on the bench) I promised myself that it would never happen again and I would prove it t the same meet.[/quote]
You’re gonna kill it man. Looking forward to reading about it.[/quote]
Thanks brotha, looking forward to hitting it hard![/quote]
Good to hear brotha. Youre gonna smoke a 1700+ total
[quote]pbclax1 wrote:
NIce work brotha, are you still running sheiko?[/quote]
Yup, just finished my last training block. Starting up my next one either tomorrow or Tuesday depending on how my shoulder is feeling. After 4 weeks of running it before I reached what I would consider my all time strongest just before leaving. I am about 8 weeks out and will run another 6 week block and then reassess at 2 weeks out to see what my body really needs going into the meet[/quote]
Nice man, what meet are you doing?[/quote]
My buddy Justin Randal is putting on an SPF meet in Lynwood WA on Oct 15th that I am planning on hitting my RAW 1700+ at 198. I did his meet last year and won my class but went 4 for 9. A combination of a 30 lb cut and some training mistakes I had made set me up for some disappointment (squat depth and butt movement on the bench) I promised myself that it would never happen again and I would prove it t the same meet.[/quote]
You’re gonna kill it man. Looking forward to reading about it.[/quote]
Thanks brotha, looking forward to hitting it hard![/quote]
Wish I was in a place where I could give advice, pointers, etc. but all I can do is cheer you on lol
Finally!!! Week 1 day 1 Squats and Bench BW 203 8/29/11
Had my first successful squat workout since I got back from Europe today! despite the fact that my shoulder was being whiny from being dislocated on Saturday. A great way to kick off my next 6 week training block leading up to the meet!
Close Grip Bench (paused every final rep)
135x3
185x5
215x4
250x3x2
285x3x5
Squats
135x3
225x3
315x5
365x4
425x3x2
485x3x5 (every set got better and better, guess I’m learning how to squat again… YAY!)
Close grip Bench Round 2
195x5
230x5
265x4x5
Pullups (didn’t go to dead hang due to shouldy giving me grief)
BWx10x5
Pin squats (so terrible yet so awesome)
225x5
315x5
365x5x3 (these were ball busters)
Round Back GMs
155x5x5
Survived to the end, did take me awhile though total training time was close to 4 hours… yeah I’ll be trimming that down in the next few weeks. The Benching was tough because of my shoulders constant stinginess but I was able to complete every set at the weight I that I needed to. My training partner Ben Seath really helped push me through the squats which I really needed since the first few sets were the toughest. I performed the pin squats with my olympic stance very high bar and at a bottomed out depth, I think these were the key to my success with squats in the last training cycle so I will be hitting them as hard as I can handle this time around. I was dragging pretty hard through the end of the session but I knew the whole time that I was going to finish. Tomorrow I will be doing some very light active recovery and resting up for the onslaught of deads and the 23 set bench marathon on Wednesday. I can’t wait time to get stronger!!!
ALSO FINALLY GOT MY VIDS BACK UP AND RUNNING!!!
[quote]BigBen198 wrote:
Finally!!! Week 1 day 1 Squats and Bench BW 203 8/29/11
Had my first successful squat workout since I got back from Europe today! despite the fact that my shoulder was being whiny from being dislocated on Saturday. A great way to kick off my next 6 week training block leading up to the meet!
Close Grip Bench (paused every final rep)
135x3
185x5
215x4
250x3x2
285x3x5
Squats
135x3
225x3
315x5
365x4
425x3x2
485x3x5 (every set got better and better, guess I’m learning how to squat again… YAY!)
Close grip Bench Round 2
195x5
230x5
265x4x5
Pullups (didn’t go to dead hang due to shouldy giving me grief)
BWx10x5
Pin squats (so terrible yet so awesome)
225x5
315x5
365x5x3 (these were ball busters)
Round Back GMs
155x5x5
Survived to the end, did take me awhile though total training time was close to 4 hours… yeah I’ll be trimming that down in the next few weeks. The Benching was tough because of my shoulders constant stinginess but I was able to complete every set at the weight I that I needed to. My training partner Ben Seath really helped push me through the squats which I really needed since the first few sets were the toughest. I performed the pin squats with my olympic stance very high bar and at a bottomed out depth, I think these were the key to my success with squats in the last training cycle so I will be hitting them as hard as I can handle this time around. I was dragging pretty hard through the end of the session but I knew the whole time that I was going to finish. Tomorrow I will be doing some very light active recovery and resting up for the onslaught of deads and the 23 set bench marathon on Wednesday. I can’t wait time to get stronger!!!
ALSO FINALLY GOT MY VIDS BACK UP AND RUNNING!!!
[quote]spar4tee wrote:
I’ve tried pin squats once. My glutes and hams were crying lol. I think I might add them in for the spring semester depending on what self-assessment is after I finish my fall plan.[/quote]
I highly recommend them, Last cycle I don’t think anything brought my squats up more they just make normal squats feel so much easier
[quote]spar4tee wrote:
I’ve tried pin squats once. My glutes and hams were crying lol. I think I might add them in for the spring semester depending on what self-assessment is after I finish my fall plan.[/quote]
I highly recommend them, Last cycle I don’t think anything brought my squats up more they just make normal squats feel so much easier[/quote]
Good to know
Nice work buddy! Question for you, when you used to do those deficit DL’s, how did you wear your belt? My lever pinches the hell outta me and ive tried wearing it normal and reversed…
Really looking forward to seeing you getting stupid strong Ben!
Oh and just as an aside, the crappy gym you trained in while you were in Dublin should hopefully not be so crappy for much longer. I was talking to the manager today and he has been trying to coax the board of directors for the University to put some of the budget aside to build a small high performance Olympic lifting room in the building with new eleiko bars, plates and platforms (I even got him to make room for a glute ham raise on the list!) so hopefully if you ever come back to Dublin again you won’t have to train in such unaccommodating conditions!
[quote]pbclax1 wrote:
Nice work buddy! Question for you, when you used to do those deficit DL’s, how did you wear your belt? My lever pinches the hell outta me and ive tried wearing it normal and reversed…[/quote]
a lot of the time I go beltless for deficits…my only idea would be to wear it higher or lower and see if you can find a spot to avoid the pinching.
[quote]phlegms wrote:
Really looking forward to seeing you getting stupid strong Ben!
Oh and just as an aside, the crappy gym you trained in while you were in Dublin should hopefully not be so crappy for much longer. I was talking to the manager today and he has been trying to coax the board of directors for the University to put some of the budget aside to build a small high performance Olympic lifting room in the building with new eleiko bars, plates and platforms (I even got him to make room for a glute ham raise on the list!) so hopefully if you ever come back to Dublin again you won’t have to train in such unaccommodating conditions! [/quote]
haha well that is very good news and if I do ever make the trek back to Dublin I’ll be sure to stop by and compare the 2 experiences
Week 1 Day 3 44 Days Out Deads and CGBP BW: 204
Was lucky enough to have my Best friend Adam come down from Canada where he’s playing pro football and train with me today.
deficit conventional deads off a 4" box (no belt)
135x3
225x3
315x3
365x3
435x3x2
475x2x4
Called it a day there, the crazy volume on the core lifts was a super tough but I survived and was even able to add weight to the last bench single and the last set of deads. I would have liked to hit some more reps at 635 but after watching the vids I realized how sloppy my pulls were tonight. My bar speed was not where it should be at the lighter 615 sets and adding 20 lbs didn’t aid that problem. My laziness with my hips on the pulls left me disappointed with the top set, but next time I’ll be more focused and clean up the form to hopefully get back to some pulling PRs like I was hitting every week before I left. All in all I am happy to have made it through workout number 2 as I have decided that the best way to excel with Sheiko is simply to survive it every day. May have to try and force Fridays workout a day early due to school moving on Friday. We’ll see how it goes tomorrow. Thanks again to Adam for pushing me today, my work pace was definitely higher as a result.
Deficit conventional deads are an absolute killer, I always find them a very easy way to make an easy weight punishing. Training looks great, inspiring lifts as always!
thanks guys, in all honesty the deficit deads were probably the easiest part of the workout haha my laziness with the sumo pulls at the end made them way harder than they should have been
hey man…just found your log. very inspirational, as others have said. i do have a question for you…have you always used knee sleeves, or did you adopt them later when your squat got bigger? do you find that it’s safer to squat with them than without them?
[quote]jackbravo wrote:
hey man…just found your log. very inspirational, as others have said. i do have a question for you…have you always used knee sleeves, or did you adopt them later when your squat got bigger? do you find that it’s safer to squat with them than without them?[/quote]
first off thanks for dropping in it’s always refreshing to hear that others are getting something out of the work I’m putting in. as for the knee sleeves I got them last year and they have been one of my most worth while purchases. I never used them before a year ago because I didn’t really know about them but now I pretty much use them every session. My reasoning is that since I got them my knee health has improved tremendously. I have always implemented high volume when it comes to squats and my knees developed some semi chronic pain as a result of overuse. With the sleeves I have eliminated knee pain from my day to day life and I highly recommend them to anyone who develops pain due to over use of their knees.and personally I would say it’s safer for me to handle the weights with the sleeves, the tendons are kept warm and tight, definitely feels better than before I had them
[quote]jackbravo wrote:
hey man…just found your log. very inspirational, as others have said. i do have a question for you…have you always used knee sleeves, or did you adopt them later when your squat got bigger? do you find that it’s safer to squat with them than without them?[/quote]
first off thanks for dropping in it’s always refreshing to hear that others are getting something out of the work I’m putting in. as for the knee sleeves I got them last year and they have been one of my most worth while purchases. I never used them before a year ago because I didn’t really know about them but now I pretty much use them every session. My reasoning is that since I got them my knee health has improved tremendously. I have always implemented high volume when it comes to squats and my knees developed some semi chronic pain as a result of overuse. With the sleeves I have eliminated knee pain from my day to day life and I highly recommend them to anyone who develops pain due to over use of their knees.and personally I would say it’s safer for me to handle the weights with the sleeves, the tendons are kept warm and tight, definitely feels better than before I had them[/quote]
How did you determine which size to get? I figure I’ll just get the same thickness you have.
[quote]jackbravo wrote:
hey man…just found your log. very inspirational, as others have said. i do have a question for you…have you always used knee sleeves, or did you adopt them later when your squat got bigger? do you find that it’s safer to squat with them than without them?[/quote]
first off thanks for dropping in it’s always refreshing to hear that others are getting something out of the work I’m putting in. as for the knee sleeves I got them last year and they have been one of my most worth while purchases. I never used them before a year ago because I didn’t really know about them but now I pretty much use them every session. My reasoning is that since I got them my knee health has improved tremendously. I have always implemented high volume when it comes to squats and my knees developed some semi chronic pain as a result of overuse. With the sleeves I have eliminated knee pain from my day to day life and I highly recommend them to anyone who develops pain due to over use of their knees.and personally I would say it’s safer for me to handle the weights with the sleeves, the tendons are kept warm and tight, definitely feels better than before I had them[/quote]
How did you determine which size to get? I figure I’ll just get the same thickness you have.[/quote]sizing chart on the site recommends taking a measurement of the knee just below the patella and basing your size off of that, worked for me =)
