Sheiko week 3 day 1
Squat
5 x 1 165
2 x 3 250
2 x 4 285 (first squat rage in a long time here, after the last set I felt a surge of unprovoked aggression)
Bench
5 x 1 135
1 x 4 150
2 x 3 185
6 x 4 205 I pretty much lost count, but I think I hit all of it
Flys/facepulls I mixed 2 sets of 10 for flys, then some heavier facepulls
Should have been more squats, but looking at the rack almost made me throw up. My hips felt better after some mobility and after the first squat session I was beat, but not broken
Leg press, high foot position to recruit the glutes
5 x 1 315
5 x 1 405
5 x 1 495
5 x 2 585
Sheiko Week 3 day 2
Deficit DL?holy shit!
3 x 2 165
3 x 2 205
3 x 4 215 the gym no longer has the old step aerobic steps, so I did this standing on 35lb plates. This gave me roughly an 1 ½ inches off the floor. I was worried it was not going to be enough, but holy shit! This was the most painful lift I?ve ever done?and 214 felt like 315lbs.
Bench
5 x 1 135
4 x 1 155
3 x 2 185
2 x 3 200 weird shoulder, end of bench training
Flys,
10 x IDK, I was fading fast at this point, I could still feel my pulse in my spine so I skipped DL from pins, and hit the sauna for a few minutes and split
…an hour or two later, it took two tries to get out of my chair.
Sheiko Week 3 day 3
10 minutes on the elliptical?I did this on day two also. I got to the gym felling tight, and not ready to work. I thought about going 20 minutes, but work capacity has been an issue.
Squat
5 x 1 165
4 x 1 205
3 x 2 235
3 x 6 270?this reminds me of the line in the article ?Sheiko Shakes up Powerlifting? ?I was not mentally prepared for this??
Bench
5 x 1 135
4 x 1 150
3 x 2 185
3 x 7 205 this was an epic grind. Each set was slower than the last and I lost count, but I think I hit all of them so I on finishing this, I was finished.
Funny gym guys, blonde Drama and his strangely attached bro spent some time reckoning how heavy 2 ?wheels per side+ a ?quarter?+ bar weighs. They were actually deadlifting, which was nice to see, but returning the bar to the rack after a set with a well-rounded back. Also, everyone under 30 who deadlifts in my gym does a weird semi conventional DL with their feet wider than shoulder width, and as a result nearly a snatch grip pull. Their knees start to collapse under higher loads, sometimes to clear their arms. I?m wondering if this a result of some local coach teaching this weird form, or some hip new thing the kids are doing.
Sheiko week 4, day 1
12 minutes on the elliptical
5 x 1 165
4 x 1 205
3 x 2 235
3 x 3 270 I woke up feeling stiff so I did a fair amount of warm-up and mobility. The first three sets were fine but heavy, but on the 4rth, I walked out, set my feet and tightened up, took a breath, began my regular slight arch, and it was like someone shocked me hit a pressure point. Total panic–I slammed the bar back into the rack. I’ve never felt anything like that before. My left lumbar/hip has been tender, but it always tender.
Bench
5 x 1 135
5 x 1 165
4 x 5 185 knocked these out, still wondering WTF happened on squats.
Flys
10 x 5
I pumped myself full of ibuprofen anticipating some delayed injury, but nothing much happened. Da funk?
10 minutes on the elliptical
Bench
5 x 1 165
3 x 2 205
2 x 3 215 I messed up the weights/reps, but I got the work in
DL
5 x 165
3 x 1 205
3 x 2 235
3 x 2 265
3 x 2 285
1 x 1 285
3 x 1 285
3 x 1 285 grrrrrrr hulk mode! Again, I can?t count and lift at the same time. I was all over the place on sets/reps, but I was close to the program. The first set 1 x 1 I stepped back and reset, something didn?t feel right, but I hit the groove on the rest. I notice Konstine K nearly squat lifts his weights so I did the same with good results. I have been struggling with DL all year, so I am very happy.
2/3 x 3 265
Bench
5 x 1 135
5 x 1 150
5 x 4 175
Sense my last DL training (Wednesday of last week) my hip and lower back have been sore and sometimes painful. I decided to deload so I don’t get broken and attempt some self rehab via mobility, stretching and strengthening. Also, I seem to only get fatter so I decided to deload/trim (I can’t call it a cut because I am not applying any broscience) for next month. This might especially dipshitted due to the xmas, but I make progress where I can. As a result I am going back to a 531ish program with 30 minutes of cardio as payment to enter the weight room. I bought some MCT oil, worth googling if you’re looking for weight loss and DHEA. I’ll stick to a low carb diet. The MCT oil should help energy levels and the DHEA I’m just interested to see if there is a difference.
so…
531 Krakenium, week 1, day 1
30 god forsaken minutes on the elliptical, the first 10 were a struggle, but once I got moving, I was moving good, probably an 8.5 overall work load
OHP (likely the only recognizable set/rep group for a time)
5 x 75
5 x 85
5+1 x 95
10-ish x 5 65
back extensions
5 x 1 x me
3 x 3 me+25lb plate
Abs
as much as I could stand on the ab machine.
531-ish Krakenium week 1 day 2
30 dammed minutes on the elliptical–did a couple 30 second sprints at the 15 minute mark, finished strong 4200+ steps. I’m not sure if I hate cardio or I’m just supposed to hate cardio 'cause I am sort of a PL’er–either way, fuck you cardio. @ elliptical machine, one of us will die a fiery death.
Bench
5 x 165
5 x 185
5 + 1 x 215
cable bench
5 x 10 I forgot the weight but this machine feels twice as heavy as any other
tri push downs
4 x 10-6 100-200 ascending weight, descending reps
curls
3 x 8-5 100-140
The MCT oil/low carb is a good combo so far. It seems to have curbed cravings and a lot of the worst carb headaches. I stopped DHEA for a day because my “wedding tackle” started to ache. I can’t find this in any “side-effects” section," so I’m not sure if it is related. The pills are only 10mg, well below what a lot of people recommend. I took one this morning, we’ll see.
funny gym guy, I am working out mid morning these days, there is a short but built guy, cop vibe, who seemed to want to try to Alpha Male me. I am 6ft ish, heavily built, fat but obviously strong (my suit coats are starting fit uncomfortably tight around the shoulders). I go there to work, not to puff my chest, (ok, I’ve been told I give off a psychopath vibe sometimes so maybe he picked up on that) and I am one of the few that squats/DL’s regularly and with more than 135lbs. He kept crowding me near the cable area to the point where I expected him to try to bump me teenage tough-guy style. I’ve never seen him do anything but upper body and mainly arms. WTF, grow up son.
531-ish Krakenium Week 1 day 3
30 fuckthisshit minutes on the elliptical, surprisingly strong showing, I was consistently about 10-15 strides a minute faster than my old normal pace…could it be that this actually works?
I really felt like squatting, but my hip/back is just starting to feel better
Leg Press
10 x 315
8 x 405
5 x 495
2 x 3 x 585 I did these with a narrower stance and a focus on hams and glutes.
Front Squats
5 x 5 95
catch-up post
12/23 Krakenium, can’t really even humor myself with calling it anything 531-ish
30 minutes on the elliptical
OHP
3 x 80
3 x 95
3 + 1 x 105
…then I did a bunch of shit focused on back/hip hinge
today
30 crying out load minutes on the elliptical
I finally have a belt! a 10mm 4 inch wide chrome lever, black suede, no logo belt. I think I am in love.
squats
I did a couple warm up sets, bar, then 135 with a closer stance. This and just getting off the elliptical scorched my quads.
5 x 5 185 this is a light weight for me, but with the belt cranked, abs pushing hard against the belt, and my regular stance, very slightly narrowed, this felt great. I seriously thought about jump squats, but, well no thanks.
good mornings–I need to do this shit
5 x 115
3 x 5 135
heavily assisted dips
3 x 6
leg lifts–another thing I should do all the time
3 x failure (10ish)
531 Krakenium week 1, day 1, again
23 minutes on the elliptical–I had a light no carb dinner the night before, no breakfast, and minimal caffeine, so I was a little less than 100%
Deadlifting
2 x 5 135
5 x 185
working sets
5 x 205
5 x 245
5 +2 x 275–a PR, double PR that I counted that high under tension.
3 x 275
Bent over rows
5 x 5 135
DL’n with the belt feels like this… 0:40 mark
Cardio–1 hour shoveling the driveway
7 minutes on the elliptical
Squat
5 x 195
5 x 3 x 225 I really should have pushed through feeling off balance under the bar but I pussed out
20 x 3 x 135 inspired by the year end challenge thread, 50/50 chance of walking tomorrow.
Bench
5 x 195
5 x 225
3 x 10 165
Heavily assited dips
3 x 5
I liked the pain so much from my Kraken sets I decided to at them to the regular workout, thus 531 Krakium. I’m going to do DL sets tomorrow, 3x3 plus 135 x 3 x 20. I might up the weight and do 155 or 165 x 3 x 15 to save joint wear, but I’ll do something intense tomorrow. I got some good work and some HIT conditioning in doing the squats and a nice test/dopamine kick. Maybe it should be the Crackium sets, cause I like buzz. Its simular to burnout sets common in martial arts training. Also inspired by some of what Paul Carter of Lift Run Bang has done…high rep sets for the simple sake of doing them.
531 Krakenium, week 2 day 1
I skipped cardio, I was a little behind schedule, completely fasted, and planning Krakenium sets on DL
DL
3 x 225
3 x 255
2 x 3 285 (2nd set cause I did not go beyond the programed 3)
3 x 255
3 x 225
15 x 155
10 x 155
? x 155 I hit at least 7 when I lost count and just pulled until I couldn’t. I think I landed around 12-15, but I was pretty much berserker. This set is heretofore named the “Fuck You!” set
cable rows
3 x 10-8, 120-140
531 Krakenium, week day 2
20 minutes on the elliptical
Bench (on the freemotion cable machine)
3 x 120
3 x 130
3 x 140
3 x 10 x 80 this machine is great. Its dumbbell benching, no support or stability with a deep stretch
OHP
3 x 80
3 x 95
3 x 105
3 x 95
3 x 80
Heavily assited dips
3 x 6-8 getting stronger here
Abs
Leg raises 3 x failure these suck.
Funny gym guy, Kraken, convinced himself to do abs (should be doing abs anyways) to be closer to the hotest women hes ever been in the same room with, women promply leaves.
531 Krakenium week 2 day 3
5 x 2 x bar
2 x 135
2 x 5 x 185
working sets
3 x 225
2 x 3 x 255 still struggling with comfort issues with squats. I’m feeling better, but not 100% under the bar.
in an effort to regain comfort/confidence I decided to do a sort of rack-pull for squat, I guess squat lockouts, with a hold.
2 x 275 (unrack, roughly 10-15 second hold, rack)
2 x 2 x 315
3 x 20! 135–HIT Krakenium sets
good god dammed mornings
3 x 8 x 115–abs already sore from this
curls for the girls
3 x 90
531 Krakenium week 3 day 1
DL
5 X 240
3 X 275
1 X 305
1 X 305
3 X 275
5 X 240
Krakenium sets
15 X 155
15ish x 155
10ish x 155
hypers (I don’t know wtf to call these anymore)
3 x 10
I did this workout with about 1/4 the caffeine I normally have. I was dragging the whole time, but ground out the minimum. DL is feeling good, my technique feels right, and I get in the groove immediately. I think I have a PR in me. That would be the first in a year at least.
Funny gym people–all you mutha-f$%kers who are “totally going to stick to your new years resolutions…this time” My epically commercial gym is packed right now, but the crowd is thinning everyday. I feel like there should be a public pool style management of this crowd. They’re only aloud to workout at certain times, and let the adults live in peace.
531 Krakenium week 3 day 2
20 minutes on the treadmill, medium walking
bench
5 x 195
3 x 225
1 x 245
1+2 245
3 x 225
5 x 195
OHP
5 X 85
3 X 95
1+2 105
3 X 95
5 X 85
Heavily assisted dips
3 x 5
cable pulldowns (abs)
4 x 10 x 100-140
1 x 12 x 100 alternating side pulls
I think DarkNinja’s damn sexy mother was working out in my gym. Vavava-vooom!
531 Krakium week 3, day 3
10 minutes elliptical
I slipped on the ice this morning just as I was on my way to the gym and my back felt “off.” As a precaution, I squatted on the smoth machine. I increased the weights by 20lbs. This was actually a good experience. The machine forced me to stay aligned and I found I favor my right leg a lot. My left hip and erector has been my problem all year. I guess some single leg work is in order.
squats (smith)
225 x 5
275 x 3
315 x 1
315 x 3
275 x 3
225 x 5
Karkenium sets, Squats (free)
20 x 3 x 135
hypers
3 x 10
531 Krakenium week 4 day 1
skipping deload a’ la 531 Beyond
25 minutes walking on treadmill
Deadlifts
5 x 225
5 x 245
5 x 275
Front squats
3 x 5 95
static holds, racked style
4 sets @ 135 10 seconds+ holds
cable rows
10 x 140
10 x 160
5 x 180
felt a little drained the whole workout, not sure why, that time of the month I guess.
531 Krakenium Week 4, day 2
10 minutes elliptical (I can’t quite remember, this is a catch-up post)
Bench
5 x 170
5 x 195
5 x 225
3 x 10 x 165
OHP
5 X 80
5 X 90
5 X 105
3 X 10 X 75
Heavily assited dips
3 x 5 dropping 10lbs of assistance each set