[quote]TheKraken wrote:
…but I had another ass-splosion preceded by chills so I thought it best to leave with my shield rather than on it.
[/quote]
If you hand’t it would have ended up on YouTube…you took the wiser choice
[quote]corrmhona wrote:
[quote]TheKraken wrote:
…but I had another ass-splosion preceded by chills so I thought it best to leave with my shield rather than on it.
[/quote]
If you hand’t it would have ended up on YouTube…you took the wiser choice[/quote]
Especially coming back to sumo DLing
OK, I guess I was not 100% on my last workout post, but it got worse. The cold got worse, I went to the “minute clinic” (false advertising) and got my anti-biotic. These turned my bowls into a stew cannon and I was a damned mess all around (no pun). The only good news here is I lost 6 lbs in a week.
Fuck you modern medicine! I usually self medicate with cognac, gin, steak and time.
but anyways…
20 minutes on the elliptical
DL
135 X 5
175 X 5
205 X 5 all these were easy as fuck, but I could feel groin pulls on the horizon so I thought I should chill a little
10 x 2 x 135 blah, but a start
OHP
5 X 75
5 X 85
5 X 95
Funny gym gal…the leg press is right next to my favorite squat rack. I was OHPing and this gal in short-shorts hopped into the leg press machine. I spent the rest of the time trying to look. That’s for the memories baby.
signed,
Fwap Master Flash
20 Minutes, elliptical
Bench
5 x 165
5 x 185–should have been 195, I am not a mathematician. 135+ 2(25) =185, not 195.
2 x 225 I didn’t plan on doing “full sets” but he weights felt good until…225. I just didn’t feel in position under the bar.
Heavily assisted dips
2 x 5 drop the mike…out.
20 minutes on the treadmill (slower)
Squats
2 x 5 x 135
5 x 185
4 x 225
4 x 225?I still feel like I am recovering from being sick and my shoulder/squat issues, but feeling progress
Front squat (smith machine)
2 x 5 x 135 I hate these, even on a smith. I?m having trouble getting into a racked position I can maintain and trouble with the movement in general. I am a wide squatter, and can?t find a good groove for front squats.
20 minutes elliptical
DL
135 X 5 X 3 (Warm-up)
185 x 5
225 x 5 x 2 it is nice to be gaining strength again. I feel like I may be on track by next week and back where I started.
Front squats (free standing)
5 x 3 x 95 hey, it’s a start
OHP
5 x 75
5 x 85
5 x 95
20 minutes elliptical
I made a snap decision to switch to Sheiko?again. I just can?t seem to get moving on 531. Sheiko?s brutal volume get me going. I?m starting with CMS-MS Prep this week. I was looking for a GPP cycle (I have a spreadsheet workbook of all of the major programs from the internet) and this seemed to fit the bill. I?m not sure what CMS-MS means but I?ll hang with it until I can?t.
So?
Squat
5 x 1 @ 165
4 x 2 @ 200
3 x 2 @ 235
Bench
5 x 1 @ 135
4 x 1 @ 150
3 x 2 @ 175
2 x 5 @ 200
Squat
5 x 1 165
5 x 1 200
4 x 5 235
Nearly 48 after Sheiko, sore but not broken. I got shin splints from squats, something I don’t remember experiencing before. Net research points towards ankle mobility, but I think it may simply be the fact that I have not moved any real weight for a while.
Also, CMS-MS is the level of lifter. I am not anywhere near that level according to the chart, but I’ll soilder on this week, and begin # 29 or potentially the 13 week cycle from the “Sheiko Shakes up PL’n” article that got me into this mess in the first place.
all the cardio equipment including the shitty bikes was occupied. I’ve never seen this before but I rolled with it.
Sheiko CMS-MC prep week 1 day 2
DL
4 x 1 165
4 x 1 205
3 x 2 235
1 x 1 x 3 275 A slightly bigger jump than programed. the set should have been 3 x 5 but I am still putting myself back together. I think the heavy singles until near failure will do the trick.
OHP
5 X 1 65
4 X 1 85
3 X 2 110 OHP is not a part of the actual programing, but I have found OHP to be very beneficial. I made a mistake trying to replace bench on this workout. I meant to replace it on the days when bench seemed more secondary. Sheiko’s intention here was much more volume on the bench.
Funny gym guy, The Kraken smacking himself in the nipple with a one of those springy collars and nearly crying.
Facebook-ie post
Alright. My car, an older jag, but the car that has taken me from car salesmen to Execu-thug, flashed the transmission warning light Wednesday morning. It is a supercharged XJ. This is only important because the transmission is alleged to be a special high torque model also found in high end Mercedes. All this really means is a shit ton of money if it fails (I am making good money, but I am cheap as the day is long). Needless to say I got it to my mechanic, a rare man who actually likes working on jags. He is great, but like a true craftsmen, slow. I “worked from home” for two days, terrified by the potential financial time bomb awaiting me in the garage. I skipped Thursday’s training session due to stress and lack of car. The damage was not bad at all, considering, and I got the car back Friday. So, the Kraken rides again!
I may also be making another career change. My current company is veering from one disaster to another, all while sales continue to fall. I started talking to the place I left, and I am hoping to go back as a director, and maybe as a hybrid between recruiting and development. This need for a change, and the potential has added another layer of stress. Not the motivational goal oriented stress, but the shit I can’t control and may become a causality of, stress.
On to iron. As I have said, I can’t get my ass in gear on 531 lately. I must have some masochism in me because I have thinking about Sheiko for a while. It seems to be my happy place. Thus, I return to that mad Russian’s iron embrace…
I did not change the maxes that I had from the last time. They are a little high on squat 335 and DL 335, right now, but I believe I’ll catch up.
Sheiko 29, week 1, day 1
Bench
5 x 1 135
4 x 2 155
3 x 2 175
3 x 5 185 no problem, right? I lost count, it may have been only 4 sets.
Squat
5 x 1 165
5 x 2 205
5 x 5 235 Drive through you god dammed heels! This the power of Sheiko, uncovering weakness and killing it to death.
Bench
5 x 1 135
5 x 1 150
4 x 4 175
The Kraken :“do you expect me to talk?”
Boris Sheiko: “No Mr Kraken, I expect you to die.”
The Kraken 1, Sheiko 0
I, too, find it’s hard to get super excited about starting 531 and I wonder if it’s because the initial weights are so low that it almost seems like a wasted trip to the gym. It truly is a program for the long haul.
[quote]kpsnap wrote:
I, too, find it’s hard to get super excited about starting 531 and I wonder if it’s because the initial weights are so low that it almost seems like a wasted trip to the gym. It truly is a program for the long haul.[/quote]
I enjoyed 531, and I saw gains from it, but it doesn’t feed the mental aspect I need from lifting. I think it’s a great program, but I don’t feel like I accomplish anything. Sheiko feels like (mentally) like climbing a mountain 3 times a week. I need the challenge. I love that feeling of limping out of the gym having done more than I thought. I used to get it from martial arts, and I still need it.
Sheiko week 1, day 2
DL
DL to knees
3 x 1 165
3 x 2 205
3 x 2 235
3 x 4 250
Incline bench?I don?t think I have ever done this in the 21st century
4 x 6 135
DL from pins (no boxes in the gym)
4 x 1 185
4 x 1 225
3 x 4 275 I actually dropped a @ 250 set because time was getting short and my gas tank was emptying. Also, 275 was a chance to get used to heavier weight, so I wanted to make sure I hit every grinding rep of misery.
I was so happy I completed the last sets of DLs I didn?t notice that I should have done some ab work and lunges.
Funny gym guys?the whole damned gym! All of Northern CT spent Tuesday night super-setting squat rack curls. Epic body swinging zercher curls, lots of faces and grunts over 55lb bars. There must be a brah convention in town. At one point I was literally surrounded while deadlifting on all sides by brah’s curling into mirrors. Blonde Drama (from Entourage) was being videoed by his brah curling 65lbs with a 300lb face. I weep for the future.
Inspired, I picked up some creatine on the way home. I am hoping to improve recovery.
Kraken,
I’ve tried 5-3-1 for a week or two and I’ve tried Sheiko for a week or two, they are both much too hard for me so kudos to you for completing multiple cycles of both. Nice work by the way weights wise. What sort of progress would you say you’ve made over the past year or so?
[quote]BrianHanson wrote:
Kraken,
I’ve tried 5-3-1 for a week or two and I’ve tried Sheiko for a week or two, they are both much too hard for me so kudos to you for completing multiple cycles of both. Nice work by the way weights wise. What sort of progress would you say you’ve made over the past year or so?[/quote]
I have done 531 most of the year, but I have traveled, been sick and had a lot of things get in the way of progress. My bench and OHP have progressed a lot, but squat and DL have stalled. Have not tested maxes, but I think 275 on bench is realistic. I went through a period where my lower back and hip were never “right” and my shoulder felt like it was going to pop under squats to the point where I was afraid I’d drop the bar when I squatted.
I think the fact that all that seems behind me and a cycle or two of Sheiko will cause a growth spurt. It might not be realistic, but I feel like “new guy gains” are on the horizon. DLing last night I felt very strong, in fact rushed to the heavy sets to make sure I got them. A lot of the assistance muscles have been sore this week. The last time my lats where sore from benching, and my abs from DL’n I made solid gains.
Sheiko week 1, day 3
OHP This is my variation. Sheiko doesn?t normally have OHP but I found it to be beneficial and wanted to work it in by replacing some of the benching. Also, I will keep the OHP volume comparatively low so I don?t burn out my shoulders. Also, the amount of benching in # 29 is maniacal, so some break from it is welcome.
5 x 1 65
5 x 1 75
4 x 2 95
3 x 2 110
4 x 1 95
5 x 1 75
5 x 65 OK, I went a little further volume wise here, but feeling good.
Squat
5 x 1 165
4 x 2 205
3 x 2 235
3 x 5 250 this was grueling and I am sore from knees to traps from it. I squatted from a lower peg than normal because I noticed I stretch a little to un/re-rack. The lift-off from the lower peg was great but the re-rack was tricky. I was breaking form, leaning forward etc., instead of just squatting into the rack.
Funny Gym guy, every male there. There is a younger girl who works her ass off on the treadmill who also does some respectable squats and DL?s?in something between yoga pants and tights and tight tank top. She is like a Scarlett Johansson with a little extra in the right places. For once, the bro?s were not curling into the mirrors.
Sheiko #29, week 2 day 1
Squats
5 x 1 165
4 x 1 205
3 x 2 235
2 x 4 270 set 3 and 4, form breaking badly, on set four I don’t think I hit parallel or anything close to it. Should have been one more set, but I was worried I was going to bomb without a spotter so I skipped.
Bench
5 x 1 135
4 x 1 155
3 x 2 185
3 x 5 205
flys (cable)
10 x 5 50
Front squat
5 x 1 95
3 x 2 115
2 x 5 135 I have never FS more than 95, mainly because I skipped it the last time I did Sheiko and just did back squats. I think I actually have much more in me, but 135 started floating away from rack position. Either way, new PR/gym win. 3 hours after I left the gym, I am sore as hell. I can hear my muscles sizzle.
Monday, being a Monday, our kitchen sink (it?s ours when it leaks) started to leak. It is in a tight, kitty corner position with the access being very restricted, more especially so for a burly 6ft-er such as me. The ?fix? was simply to replace the thing that connects the pipes, which was no big deal?accept for the fat-guy yoga I did to get into position to plumb.
Tuesday morning, I work up with a cramp across my right ribs. I had this two years ago, and also in high school when I wrestled. Back then, the Dr thought it was likely dehydration or a pull or bruised ribs. . This time is not bad, in the past it hurt to take a full breath. According to the internet, it is the cartilage between the ribs and sternum and may take a few days-weeks to heal.
Either way it blows a major whole in my plan to use Thanksgiving-Xmas as a bulk (not that I actually need it but the food is inescapable) period. No lifting should mean no or limited feasting?should mean?
After my facebookie post (above) I kicked off my panties and went to the gym. I tightened my core a bunch of times throughout the day to see if it would be painful. I felt “Ok” so decided to go for it.
Sheiko Week 2 day 2
DL to the knees (this must be the funniest damned thing to watch someone doing sumo)
3 x 1 165
3 x 1 205
3 x 2 235
2 x 4 255
Bench
6 x 1 135
6 x 2 155
6 x 4 175
DL from pins
4 x 1 185
4 x 1 225
4 x 2 250
4 x 4 275
This was the easiest workout I have had sense I started Sheiko. I skipped the accessary work, but I marched through the sets easily. The next day, no pain, just the regular soreness. My rib is slightly tender, but not hurt.
Week 2 day 3
Squat
5 x 1 165
4 x 1 205
3 x 2 250
2 x 5 275
OHP
5 x 1 65
4 x 2 85
3 x 3 100
flys
10 x 5
Squat
5 x 1 165
5 x 2 205
4 x 3 235 I was so weak by the 3rd set didn’t have anything for the 4rth. I was struggling with my phone (android update) and the fact it wouldn’t connect to Bluetooth headphones. Viking death metal is like a good squat suit. It doesn’t do the entire job, but it adds some lbs.
the day after…my hips are so sore! During squats I try like hell to push from the heels, to defeat my quad dominate self. I feel I did good here, but my hips are fried. Sometimes I kill them, sometimes I don’t, I don’t know why.