Would You, Quintus? Would I?

Training Training Logs
281

Sheiko Week 1 Day 1:
1/21/2013

Bench All Reps Paused:
185 5x
215 4x
215 4x
250 3x
250 3x
270 3x
270 3x
270 3x
270 3x
270 3x

Squat:
200 5x
245 5x
245 5x
285 5x
285 5x
285 5x
285 5x
285 5x

Bench All Reps Paused:
185 6x
215 6x
215 6x
235 6x
235 6x
235 6x
235 6x

Close Grip Bench:
225 6x
225 6x

Dips:
25x woah I sure was worn out if I could only get 25.

Band Pushdowns:
4 sets of 20

Sheiko wasn’t quite as fun as I had imagined. It was mostly just a lot of work. Anyway I still liked it, and I will be sticking to it for a while. I can tell that it really reinforces your form. For one thing you get tons of reps in, and for another thing, you have to use the best form you can as if the weight were much heavier, otherwise you will really be struggling once your muscles get tired.

282

Sheiko Week 1 Day 2:
1/23/2013

Deadlift:
260 5x
315 5x
315 5x
365 4x
365 4x
395 3x
395 3x
395 3x
395 3x

Deadlift from 3" Blocks:
260 5x
315 5x
315 5x
365 4x
365 4x
420 3x
420 3x
420 3x
420 3x

No time for assistance work today; had some errands to run.

283

Excited to see where Sheiko takes you. Makes me wanna go sling some iron around just thinking about it.

284

[quote]empenney wrote:
Excited to see where Sheiko takes you. Makes me wanna go sling some iron around just thinking about it.[/quote]
Me too buddy!

285

Sheiko Week 1 Day 3:
1/24/2013

Bench All Reps Paused:
180 7x
200 6x
215 5x
235 4x
250 3x
250 3x
270 2x
270 2x
250 3x
250 3x
235 4x
215 6x
200 8x
180 10x

Squat:
200 5x
245 4x
245 4x
285 3x
285 3x
305 3x
305 3x
305 3x
305 3x
305 3x

Knees were kinda hurtin. Bench was very easy though. I had to do this wlrkout the day after deadlifts instead of on Friday (today) cuz I’m flyin to Vegas this morning! Is it bad that I’m goin on vacation to Las Vegas, and the thing I keep wondering about is how the hotel gym will be? I think I have a problem.

286

if you’re doing sheiko you clearly have a powerlifting fetish. Stop using texas power bars as dildoes…

live a little, get a delt pump

287

[quote]browndisaster wrote:
if you’re doing sheiko you clearly have a powerlifting fetish. Stop using texas power bars as dildoes…

live a little, get a delt pump[/quote]

LOL

288

OMG VEGAS!!! Whatcha gonna do??? Gamble!!! Can you go look at places that look like they were in CSI and take pictures and them post them?!!
COOLCOOLCOOLCOOLCOOOOOOL

289

Accessory Day:
1/26/2013

I was still buzzed from last night. Went to bed around 4. Went to the gym around 8:30. This was the best fucking hotel gym I have ever seen. It had BARBELLS! And dumbbells up to 110’s!!! Didn’t have a rack which was really the only thing it was missing. Had an EZ bar and pretty much all the other standard stuff. Cool!

DB Overhead Press:
40’s 10x
55’s 10x
70’s 5x
80’s 5x
80’s 5x
70’s 10x
70’s 10x

DB Tricep Extension:
100 8x
100 8x
100 8x

Curls:
40’s 10x
40’s 10x
40’s 10x

Skullcrushers:
90 10x
90 10x
90 10x

Superset Pushdowns w/ Cable Curls:
3 supersets of 10 reps with each movement

290

Vegas trip synopsis: (I know this is just a lifting log, but w/e, it’s the closest thing I have to a blog)

First of all I barely made it there. There was a freezing rain storm in Knoxville that hit right as my plane was on the runway. We got delayed by an hour and a half, but there was like a 15 minute break in the weather where they quickly de-iced and anti-iced the plane and we took off as fast as possible. A couple other friends were scheduled to take off just a half hour later, and they were delayed several more hours… Btw my layover at the next airport was an hour and a half… so I had to literally sprint from one end of the Charlotte airport (which is enormous) to the other. Looks like that cardio payed off after all!

There were about 24 people in our group, but we split up into smaller groups and did our own thing. I was with the four people I knew the best out of the whole group, so it was just the 5 of us the whole time. Btw all four of them were girls :slight_smile:

Friday we just went around to all the big casinos and threw money away. We checked out the Bellagio, the Venetian, Caesar’s Palace, etc… Bellagio fountains were pretty awesome. The Venetian had an indoor gondola with a big lady singing opera songs… We ate at this Gordon Ramsey restaurant called “Burgr”. I got a rare burger (the chef actually cooked it rare!) with a fried egg and duck bacon. That burger changed my life. It was the best thing I have ever tasted, and I would literally take that over a Ruth’s Chris steak. That night we went to a club called “Pure”. A couple of the girls knew someone who lived in Vegas who got us into the club for free and we got to skip ahead of the whole line too. That was a fucking cool feeling.

Saturday we went to downtown old Vegas. We went by the Gold and Silver Pawn shop from Pawn Stars, but none of the guys were there :frowning: Took an Escalade limo to dinner. Here’s the cool part though. So the girls got on the guest list for a club called “Haze”. Btw it is SOOO much easier to get into clubs when it’s just you and 4 girls lol. This place was like the hottest spot in Vegas that night for real. One of the girls was a big fan of The Bachelor, and the current season bachelor guy, Sean, was going to that club too, and we saw him on the way and he was nice enough to take a picture with her, which she was beyond ecstatic about. A bunch of the St. Louis Rams were there and other semi-famous people that I can’t remember. It was so packed because T Pain was DJ’ing that night. I don’t know how we managed it, but we got front and center floorspace, so we were partying about 10 feet away from T Pain for like 3 or 4 hours. He was a really good DJ too. Although he kept saying “What you think this is?.. A game?”. He repeated that phrase like a million times throughout the night. It was his new motto, and I guess he was like really stoked about letting everyone know. Seriously though, he was really cool and a very impressive DJ. That was such a crazy fun time. Oh also, the dancers at that club were un-fucking-real (pic of a few of them in next post).

So the last day we changed it up and went to do something outdoorsy. The mountains around there were so awesome looking. Very different than anything we have in Tennessee. We rented a car and drove out to Fire Valley. When we went to rent a car, the Hertz lady was like “so do you want an Escalade, a Mustang, or a Camero?”. And we were just like “Uhhhh… Mustang?”. So we go cruising out into the desert in a shiney new Mustang GT. The juxtaposition was absolutely hilarious every time I looked at the car against the background. Anyway, it was really cool. Got to climb on some neat rock formations and see cave carvings from Native Americans that were like 4000 years old. Very colorful and crazy looking rock formations and canyons; not many places in the world with landscapes like that.

Anyway I think that about sums it up. Probably the most fun I’ve ever had. Although my ears have been ringing for three days :frowning: and in those three days I’ve gotten about 10 hours of sleep total lol.

291

612×612 79.1 KB

I really wish you all could see a picture from the back… It was amazing.

292

Sheiko Week 2 Day 1:
1/28/2013

Energy levels are at 0. Flight got in at 8:30 this morning. I drove straight from the airport to work, and then at 5:00 I drove straight from work to the gym.

Squat:
200 5x
245 4x
245 4x
285 3x
285 3x
325 2x
325 2x
325 2x
325 2x
325 2x

Bench All Reps Paused:
180 5x
215 4x
250 3x
250 3x
290 2x At this point I was so exhausted I wasn’t even sure I could do a second set.
290 2x
290 2x
290 2x
290 2x
290 2x It took me an inordinate amount of rest time, but I finally made it to the end :slight_smile: and I didn’t have to resort to touch and go either. I was having to get fucking amped for every single set just to make it through. Lots of white knuckles and gritting teeth.

Squat:
305 3x
305 3x
305 3x
305 3x These were easy at least. It’s easier to keep going on squats cuz the muscle groups are just so much bigger than on bench or OHP or something.

Success! Took forever, but I did it!

293

that trip sounds awesome

those “I wanted to go home but grinded it out like crazy” sessions are the ones where the real gains are made. But not in this case, you were just hungover and went through all that for nothing…

294

[quote]browndisaster wrote:
that trip sounds awesome

those “I wanted to go home but grinded it out like crazy” sessions are the ones where the real gains are made. But not in this case, you were just hungover and went through all that for nothing…[/quote]

Hahaha yeah. Powering through when you haven’t had proper sleep, food, or hydration is just sorta kicking your own ass. I can’t help it though!

295

Sheiko Week 2 Day 2:
1/30/2013

Deadlift w/ Pause at Knee: (so pull up to the knees, stop for about a full second, and then finish the lift)
260 4x
315 4x
315 4x
365 4x
365 4x
365 4x
365 4x WOW! These were a lot tougher than I expected. It’s a relatively light weight for me on deadlifts, but killing all your momentum at the sticking point really makes for a difficult lift. These torched my lower back big time. I’m excited about them though; I think they’ll prove to be a very useful exercise.

Bench All Reps Paused:
185 5x
215 5x
215 5x
255 4x
255 4x
255 4x
255 4x
255 4x Felt good.

Deadlift:
315 4x
365 3x
365 3x
395 3x
395 3x
395 3x
395 3x
395 3x Nice and easy.

Pullups:
2 sets of 10

Elevated Flat Bench Barbell Rows:
3 sets of 8 with a pause at the top

Trap Bar Rows:
225 5x
225 5x I was kinda shit at these and cheated and half powershrugged them so whatever.

T-Bar Rows:
4 plates for 3 sets of 5

V-Bar Cable Rows:
2 sets of 20

Basically the gym was closing at this point cuz I had been there for like 2 and a half hours so I left. I will have to start doing abs and cardio on off days; there is just no time for extra shit after spending 2 hours on the powerlifts.

296

just got my card
!!!

btw pretty sure ur overtraining

297

Lame Day:
1/31/2013

Decline situps with 25lbs for 2 sets of 10
2 more sets of 20 with no weight

3.5 minute plank. That’s right mothalicka. I’m gonna go for a 5 minute one sometime I think.

Ran 3/4 mile. Low back started cramping up as I very much expected given that deadlifts were the day before.

Just trying to throw in some things that I don’t have time for on Sheiko days.

298

HEY BUD COOL LV TIP, YO!

No pics of CSI-esq scenes though, I suppose the pretty women are just as entertaining for me :P.

KID I

Glad you’re back!

299

Sheiko looks hellish. I get a little sweatpants boner every time I stop by and scope your log.

300

Csulli, what do you think about the carryover for the press and the bench? For myself the press seems to have as much carryover as a one legged quarter squat off of balance ball does to the squat as it does to benching. I see a lot of the ‘thick and stocky’ lifters say that the press is great for increasing the bench and also love inclines.