In! Where’s the competition? If I’m not in Kentucky climbing that week I may have to come check it out, those events seem pretty rad.
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Welcome, Welcome! The comp is in Revere, MA should be a good time.
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Ah good ol’ Revere, where the ladies will fight you with a beer bottle before taking you home.
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Haha so true. The past few competitions, me and my girlfriend have gone out to local bars to drink afterward. This time around she is gonna have to fend off some pretty tough broads, Ill be praying for her.
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Cycle 2
Week 1
Weight: 226lbs
Wednesday(2/28) Day 2(Rest Day)
Just did some band pull-aparts and 30min of weighted walking on a slight incline(25lbs)
Diet
Breakfast:
1cup Oatmeal w/ 1 serving Peanut Butter + Cinnamon
2 Scoops Whey w/ 1.5cups Whole Milk
Snack:
1.5cups Whole Milk
2 cups Chobani Greek Yogurt(Lime)
Lunch:
2 cups cooked White Rice
10ounces of Chicken Thighs/Breast
Snack:
2 Scoops Whey w/ Water
Dinner:
TBD
INSPIRATIONAL SONG OF THE DAY
Deftones- My Own Summer(Shove it)
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Cycle 2
Week 1
Weight: 226lbs
Thursday(3/01) Day 3(Deadlift/FS day)
1)Deadlift 3x5,5,11(335lbs, 385lbs, 440lbs)
2)Front Squat 3x5,5,9(190lbs, 230lbs, 260lbs)
3)Leg Extensions 3x10(210lbs)
4)Pull Throughs 3x10(120lbs)
5)Suitcase Carry 3x50ft(100lbs)
6a)EZ Bar Curl 3x12(75lbs)
6b)EZ Bar Tricep Ext. 3x12(75lbs)
Notes
-Despite getting PRs on the mainlifts, I felt like I could do better. Both of them felt sloppy, maybe I deloaded too hard? not enough sleep? We will see how next weeks session goes
-New set off assistant lifts, was supposed to do reverse hypers but my gym doesnt have the machine so i opted for pull throughs instead.
-Next week will be doing the leg press instead of the leg extension, cause I hate the leg extension.
-Gonna add the fat gripz to the arm exercises for next week
-After this cycle, my training is gonna be switched to a conjugate style training system
Diet
Breakfast:
1 Serving of Cheerios w/ 1.5cups Whole Milk
2 Scoops Whey w/1.5cups Whole Milk
Lunch:
5 Whole Eggs w/ 2 slices Cheese + Spinach
2 Slices Toast
.5cup Whole Milk
Snack:
1 Scoop Whey w/ 1cup Milk
Pre-Workout:
LIT Preworkout w/ 12ounces Water
Post-Workout:
Core Power Protein Shake(42g)
Dinner:
2 servings of Spaghetti w/ Butter+Parm
1 Cup Broccoli
INSPIRATIONAL SONG OF THE DAY
Necro- Push it to the Limit
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Wasnt able to do much over the weekend, there was a nor’easter and I spend the whole weekend without power and clearing debree. Gyms were all closed. Work and School all day today. Will continue with overhead day for tomorrow.
INSPIRATIONAL SONG OF THE DAY
Dio- Holy Diver
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Pretty crazy how all the town’s around me for the most part got wrecked, but Portland made it out a okay. Hope it clears up soon for ya.
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Its all pretty good right now for the most part, still some random areas without power. But all the debree has been cleared as far as I know and all the power should be back on by tomorrow. I gotta say tho, I have never seem a storm knock down so many huge trees, I was amazed that there werent many houses/cars damaged around where I live.
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Hey what Sheiko program did you run? Was it like the 3 day under 80kg with 37,30,32 or something else?
Cos it seems pretty chill or at least different to anything I’ve done before and there’s all kinds of weird exercises and no curls or rows
Jesus man. It took me forever to find your new log. I’m in again
I ran 29-32, all were 3 days a week. Saw some serious gains, especially in bench which I know you are all about dat. I think you will like it. Im sure @gaelic would vouch for it.
haha yeah I forgot to link it in my first log, thats my bad. Glad you were able to stumble upon it!
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Cycle 3
Week 1
Weight: 225lbs
Tuesday(03/06) Day 1(Overhead/Incline Day)
1a) Overhead Press 5x3,3,3,1,1(120lbs, 140lbs, 160lbs, 180lbs, 190lbs)
1b) Pullups 4x10(BW)
2a) Incline Bench 6x3,3,3,3,1,1(145lbs, 185lbs, 200lbs, 225lbs, 255lbs, 280lbs)
2b) Facepulls 2x20(95lbs)
3a) CG Pushups 2x16,13(BW + 45lbs)
3b) Cross Body Hammer Curls 4x10(55lbs)
4) One Hand KB Overhead Carry 3x100ft/ea(40lbs)
Conditioning
1)Bike 10min
2)Rowing Machine 1000m(4:08min)
3) Jump Rope 4x100skips
Notes
- This is my last week of 5/3/1 before I start training with the coach, so I decided to test my maxes on the main lifts
- Did the same percentages for 3’s week without doing an amrap for the last set, then starting doing singles till I got to my max weight.
- Slightly disappointed with how overhead turned out, my e1RM for this cycle was 210lbs and I got 20lbs below that for an actual 1RM. Still better than when I started, so i cant complain too much.
- I feel like my technique is the problem when it comes to the overhead press, seems like I cant keep the same groove once the weight gets heavy. I havent figured why, so im sure working with the coach will be great for my overhead progress.
- Incline press actual 1RM was 5lbs Higher than the e1RM so I got that going for me, which is nice.
- Did the same assistance work that I would normally do for this week
- I really like the CG pushups, have never done them before, but I get a sick tricep pump and it feels comfy.
- Gonna start alternating KB Swings and Jump Rope for conditioning every workout .
INSPIRATIONAL SONG OF THE DAY
Steelpanther- Pussywhipped
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Barbell pull overs? I’m thinking of adding these to get to the stabilizers for press movements.
Appreciate the input, im gonna see what my coach puts in the program he writes me. Gonna be following whatever he writes up after this week.
I wish 
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Was not full srs but there’s good carryover I think. How much weight do you strap to yourself for dips?
Come back when you can strap 315 to your ballsack and dip until your head is below your hands for reps lel.
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I just use a vicegrip to my taint.
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