When are we gonna see some REAL strongman shit from you?!?!
[quote]strongmanvinny wrote:
When are we gonna see some REAL strongman shit from you?!?![/quote]
when he’s strong
[quote]strongmanvinny wrote:
When are we gonna see some REAL strongman shit from you?!?![/quote]
After I do a powerlifting meet 
Saturday:
2/162013
Strict Press:
I was kinda all over the place with this.
I worked up to a single at 185 and then dropped down and did 3 sets of 5 with 155.
OHP suffers when I bench 3 times a week. I’m not too worried though. I’ll focus a lot more on it after I do a PL comp maybe around April.
Close Grip Floor Press: (my new favorite thing in the world)
45 10x
135 5x
185 5x
225 5x
225 5x
275 5x
225 5x
225 5x dunno why I did this weird pyramid
5 sets of 10 pullups
Decline Skullcrushers:
110 10x
110 10x
110 10x
Barbell Curls:
95 10x
95 10x
95 10x
Jettison w/ 70lbs and a monster mini
Prowler w/ 90lbs:
We did 10 laps with this. The trip down with high handles and the trip back with low handles. Low handles are fucking awful.
Lol I had to upload this video. It was a fucking hilarious setup.
The trap bar is 45 and there’s 12 plates and 25lbs of chain. I have no idea how I lifted it evenly when the left side was like falling off lol.
fantastic
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]spar4tee wrote:
[quote]browndisaster wrote:
btw pretty sure ur uber tranny[/quote]
I’m getting that same vibe man[/quote]
Well I did use kettlebells the other day so I’m at the very least curious.[/quote]
hahahaha
I knew he was the first time I saw him play violin in a pop punk band.
There’s a place off Ocean Avenue,
Where I used to sit and talk with you,
We were both 16 and it felt so right,
Sleeping all day, staying up all - nighttt[/quote]
Sheiko #30 Week 1, Day 1:
2/18/2013
Bench Press All Reps Paused:
45 10x
135 10x
185 5x
225 4x
225 4x
255 3x
255 3x
290 3x
290 3x
290 3x
290 3x
290 3x
Squat:
45 10x
135 5x
225 5x
255 4x
290 3x
290 3x
335 3x
335 3x
335 3x
335 3x
335 3x
Bench Press All Reps Paused:
185 5x
225 5x
255 5x
255 5x
255 5x
255 5x
255 5x
Squat:
225 3x
275 3x
310 5x
310 5x
310 5x
310 5x
310 5x I was working on my form all evening on squats. I ended up pretty pleased with my form progress. It really helped me to focus on arching out of the hole with my back rather than thinking of just standing up. Still got a lot of work to do on my form though. Squatting to me is like a golf swing. It is so complicated and you just have to commit pieces of it to muscle memory bits at a time and focus on a few mental cues that you still need to actively think about. Seems like it comes way more naturally to most people, but w/e my curl form is great.
Did a set of band flys and 2 sets of 10 pullups. As if that even counts lol.
Anyway this workout was hard as fuck for a chicken legged bastard like me. Hardest workout to date and it is the first one in the cycle. Foreboding times indeed. Also I’m fucking baffled as to why my top bench sets are still at 290. I increased my training max, and yet somehow the weight is still 290 like it was every fucking day in the last Sheiko. I’m starting to think that’s not even a forumla. Sheiko doesn’t give a shit what your bench max is, you’re doing sets with 290. It’s the perfect weight for building the bench press.
looking good once more
[quote]spar4tee wrote:
looking good once more[/quote]
Sheiko #30 Week 1, Day 2:
2/20/2013
My left shoulder was feeling very tight/sore/painful from Monday. I neglected to mention it, but on one of my last squat reps on Monday my upper back was so fatigued that I let it relax to the point that the bar slid off my back lol. It slid down into the crook of my arms and kind of wrenched my left shoulder and right wrist. Nothing too serious though.
Deadlift:
135 5x
225 5x
315 5x
365 3x
365 3x
425 3x
425 3x
425 3x
425 3x
425 3x Mixed up sumo and conventional throughout these sets. I kinda wanted to pull sumo the whole time, but my inner thighs were feeling wrecked from squats still, so I had to resort back to conventional for several reps. I would sort of like to become a sumo puller though. I can keep my lower back arched like that so much better. On conventional I am always rounding my low back and straightening it at lockout.
Bench (I didn’t bother pausing the warmup weights today):
45 10x
135 5x
185 5x
225 5x
255 4x
255 4x
275 3x
275 3x
290 2x paused
290 2x paused
315 1x paused
315 1x paused
290 2x from here on down I tried to keep rest time to an absolute minimum and finish out as fast as possible
290 2x
275 3x
275 3x
255 4x
235 6x
225 8x
205 10x
185 18x required reps were 12, but I decided to go for max reps just to finish the burnout. Bench felt great today. My shoulder didn’t seem to affect it at all.
Rackpulls:
315 3x
405 3x
495 2x
495 2x
495 2x
495 2x Did these with no straps mothalicka. I did tear up my ring fingers though. Not really worth it…
Well deadlift day was a lot harder than I was hoping. I’m feeling pretty beat up from Sheiko.
I was imagining myself pulling sumo last night before bed, LOL. I have no idea if my sumo form is right though so I am too scared to try it AND NO I CAN’T FILM IT cause my gym is filled with self-absorbed assholes who would assume that I am a self absorbed asshole and yes I care what they think, nEENER NEENNER NEENNER
[quote]Spock81 wrote:
I was imagining myself pulling sumo last night before bed, LOL. I have no idea if my sumo form is right though so I am too scared to try it AND NO I CAN’T FILM IT cause my gym is filled with self-absorbed assholes who would assume that I am a self absorbed asshole and yes I care what they think, nEENER NEENNER NEENNER[/quote]
I’ve heard it’s important to keep your hips down. I just want to find a way to lift more weight lol. I am literally kept awake at night sometimes agonizing over the fact that I can’t pull 600.
[quote]csulli wrote:
[quote]Spock81 wrote:
I was imagining myself pulling sumo last night before bed, LOL. I have no idea if my sumo form is right though so I am too scared to try it AND NO I CAN’T FILM IT cause my gym is filled with self-absorbed assholes who would assume that I am a self absorbed asshole and yes I care what they think, nEENER NEENNER NEENNER[/quote]
I’ve heard it’s important to keep your hips down. I just want to find a way to lift more weight lol. I am literally kept awake at night sometimes agonizing over the fact that I can’t pull 600.[/quote]
Yup. Try to squat into your pull position rather than bend. Toes out, squat down, grip set so that arms are parallel with eachother and pull back I guess.
And I’m not the only one losing sleep over the inability to pull 600! YAY!
To paraphrase Dave Tate: “Sink your nutsack onto the bar”
The biggest thing for my sumo pull was working on glute strength and activation. In that bottom position, you can cue anything you want, but if your glutes and hamstrings aren’t strong enough the bar isn’t going to move off of the floor. If you can keep the arch like you say you can - at that point, you’re going to lock out anything.
[quote]Polsen714 wrote:
The biggest thing for my sumo pull was working on glute strength and activation.[/quote]
I need to work on this for my sumo pull and my conventional pull and probably my squat! I’ve started doing some research on things to help train my brain to activate the glutes better.
Sheiko #30 Week1, Day 3:
2/22/2013
Squat:
45 10x
135 5x
225 4x
275 3x
290 3x
290 3x
335 3x
335 3x
335 3x
335 3x
335 3x squats actually feel easy. It’s a weird feeling for me.
Bench:
45 10x
135 5x
185 5x
225 4x
255 3x
255 3x
290 2x paused. Obviously using 290 here for work sets. It’s simply the perfect weight according to Sheiko.
290 2x paused
290 2x paused
290 2x paused
290 2x paused
290 5x touch n go. Bench was feelin so good today I just couldn’t help myself. Bench always feels good.
Squat:
225 3x
290 4x
290 4x
290 4x
290 6x decided to do a couple extra reps on squat too. Maybe I’ll write Jim Wendler about how I’m running a modified 5/3/1 Sheiko hybrid where I go for max reps on the last set. I bet he’d just love that.
Bullshit Day:
2/23/2013
Press:
45 10x
95 5x
135 10x
135 10x
135 10x
Meadows Rows:
105 10x
105 10x
105 10x
Barbell Curls:
95 10x
135 5x
95 10x
95 10x
Seated DB Curls:
30’s 12x
40’s 10x
40’s 10x
DB Concentration Curls:
15’s 20x
15’s 20x
Jettison:
70 + miniband 15x
70 5x
miniband 10x
Prowler w/ 90lbs:
There were 4 of us, and it became some kind of fucking competition… Great. So I ended up doing 20 fucking laps! 1 lap is a trip down with high handles and a trip back with low handles. Each way was probably only between 10 and 15 meters meaning 20 something for 1 lap. All told I pushed the thing for over a quarter mile.
Wow, that’s a lot of prowlerin’.
HOW IS THE GLUTE RESEARCH GOING?
I did some of those girly thingies where you attach a thing to your ankle and then attempt to use your ass to move a very small amount of weights…
Does that sound good? ONly one of my butts works. 