Sheiko 32 Week 1 Day 2 - 1RM Tests
11/6/12 9:30PM - 12:00AM
[B]Squats[/B]
45 x 5
95 x 5
135 x 5
155 x 3
200 x 3
235 x 3
235 x 3
275 x 2
275 x 2
315 x 2
add belt
355 x 1
[B]405 x 1[/B] 20lb PR! woot woot! (vid below)
[video=youtube;PxYTPK9tgko]http://www.youtube.com/watch?v=PxYTPK9tgko[/video]
[B]Bench Press[/B] inbetween my medium and close grips
45 x 5
95 x 5
135 x 5
175 x 3
205 x 3
240 x 2
240 x 2
275 x 2
310 x 1
330 x 1 ass came up a little in second half of the rep
[B]Deadlifts[/B]
135 x 3
185 x 3
add belt
225 x 3
275 x 2
315 x 2
315 x 2
385 x 1
435 x 1 (vid below)
[B]485 x 1[/B] 5lb PR (vid below)
[B]495 x 1[/B] 15lb PR!!! ya buddy! (vid below)
[video=youtube;_2W5hWIX-nk]http://www.youtube.com/watch?v=_2W5hWIX-nk[/video]
[video=youtube;26MEu-8Tnrw]http://www.youtube.com/watch?v=26MEu-8Tnrw[/video]
[video=youtube;TtdOYlKFzlY]http://www.youtube.com/watch?v=TtdOYlKFzlY[/video]
20 minutes stretching
[B]Thoughts[/B]
What a day!!! I came into the session not feeling it at all but decided I needed to stick to my schedule. I took some stupid free NoXplode sample I had before hand which I've never liked. Wasn't feeling very awake when I was warming up still so I chewed 1 piece of caffeine gum also...
Squats felt heavy from the getgo. Even 135 felt heavy on my back and I seriously doubted whether I was going to be able to get a PR or not. Up through 315 everything just felt like chit, but once I threw on the belt and heavy wrist wraps 355 went up pretty damn fast. Since I missed 405 last time I maxed out I decided to hit an ammonia capsule before this attempt which I think basically enabled me to do it. 20lb PR!!!! I think I'm gonna try about 405 as my 2nd attempt now at the meet.
After the squats and the ammonia wearing off I was feeling really tired and fatigued. I contemplated multiple times just saying fuk it and calling it a day and being happy with the squat PR. I had to tell myself over and over to stop being a pussy and that even if you're feeling off at the meet you just gotta get your chit together and power though it.
Bench felt really heavy too. By the time I got to the 310 set, which I have done at least a handful of times without a spotter, I was contemplating getting a spotter because I wasn't even sure if I was going to be able to do it. I hit it pretty easily so I decided to go with 330 instead of trying to match my PR of 335 in order to try and use better form. Grabbed a spotter who I explained to please not touch it unless I say help. I didn't ask for a liftoff, and stalled half way up. I thought I was going to fail and was about to say help but at the last milisecond my tris really kicked in and I powered through it, although my ass came up a little bit. The spotter did a great job of being ready to help but not stepping in prematurely which I really appreciated. 9 times out of 10 at the gym if I use a new spotter they always jump in way too early and touch the bar despite me always telling them to NOT do anything unless I actually say to help. I would guess I would have gotten 1-2 redlights at a meet, hard to say.
Once again I contemplated calling it a day but decided to at least see how the DL warmups felt. Lower back was completely smoked by this point, and even 135 didn't feel 100% confortable. Enter belt: quite possibly the best weightlifting invention ever!!! The belt allowed me to continue on without me feeling like I was gonna snap my chit up. Before I didn't like how belts felt when I was DLing, but by this point it was a complete necessity and it actually grew on me and I started to like how it felt. 435 went up pretty damn quick compared to previous times, so I thought I would try for a 5lb PR. I hit that and it took pretty much everything I had in me, and I got super light-headed at the top. But the rep still wasn't [I]too[/I] slow and I hadn't used an ammonia capsule, so I said fuk it let's throw on 5 plates and hit a capsule and see how it goes! Did it, and it was a smoke show! Normally on squats and DLs I spend too much time overanalyzing and setting up, but once u sniff that ammonia it's just like boom good to go.
I think something that was super crucial in this session was I foam rolled before and between each different lift. In previous max testing days I would just roll beforehand and not between the lifts, but I think doing some rolling between the lifts really helped to loosen me up a bit. Also the belt was super fukin crucial! Starting to love it more and more.
[B]Goals[/B]
When I started this journal my goals were a 2 plate SOHP, 3 plate bench, 4 plate squat, and 5 plate deadlift. I have accomplished all of these except for the SOHP, which I don't see happening anytime soon because of the whole benching 3x a week thing and the recent pains that have been plaguing my left shoulder. Either way I extremely pleased to hit the majority of these goals, and it took me almost 11 months to accomplish. I think after my meet it might be time to start a new journal and redefine my goals. Thanks for following along and the support everybody! :D
Sheiko 32 Week 1 Day 3 + Back/Shoulders/Bis
11/8/12 9:20PM - 11:20PM
[B]Squats[/B] outside of power rack, paused last rep on most sets
200 x 3
235 x 3
235 x 3
275 x 3
275 x 3
295 x 2
295 x 2
295 x 2
295 x 2
[B]Bench Press[/B] medium grip
190 x 3
225 x 3
225 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
[B]Cable Face Pulls[/B]
40 x 20
50 x 20
60 x 20
60 x 20
[B]Seated Cable Rows[/B] close grip
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
[B]Rear Delt Cable Crossovers[/B]
60 x 10
60 x 10
60 x 10
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
[B]Smith Machine Behind the Back Shrugs[/B]
1PPS x 10
1.5PPS x 10
2PPS x 10
2PPS x 10
2PPS x 10
2PPS x 10
2PPS x 10
2PPS x 10
[B]Machine Preacher Curls[/B]
65 x 10
80 x 10
95 x 10
95 x 10
80 x 10
80 x 10
80 x 10
80 x 10
20 minutes stretching
[B]Thoughts[/B]
Squatted in the new knee sleeves again. I really like how they keep the knee warm and compressed, definitely a great addition to my equipment.
Today on bench press I tried to move my grip back out to the medium grip I was previously using for the previous 6 months or so until relatively recently. I really tried to focus on keeping the elbows tucked throughout the descent to minimize the load on the shoulders, and for the most part I was pain free in the shoulder region except for a little discomfort on the last few sets. Strangely enough though, I feel weaker with this grip now than the closegrip!!! haha wtf! I guess I just need to get used to the mechanics of it again.
AMAP I usually try and go in on Fridays after work to do back/shoulder/bi hypertrophy work, but I have some stuff planned so I figured I'd just throw it in today since the sheiko portion on 32 generally only takes about an hour. I've seen other people using FST-7 training in their journals and I kinda copied that on some of my movements today, keeping rest times down to 30 seconds on a lot of the exercises and pumping out some volume.
Got some Animal Rage (the pills, not powder, altough they're supposed to be the same) and tried it for the first time tonight. I felt pretty focused the whole workout, but tired. My stim tolerance is just too damn high.... fuuuu
Sheiko 32 Week 2 Day 2 + Back/Bis
11/13/12 9:50PM - 12:10AM
[B]Deadlifts[/B]
135 x 5
185 x 5
225 x 4
275 x 3
315 x 3
add belt
385 x 3
385 x 3
385 x 3
remove belt
385 x 3
385 x 3
[B]Bench Press[/B] medium grip, all reps paused
175 x 3
205 x 3
240 x 3
240 x 3
275 x 3
275 x 3
295 x 2
295 x 2
295 x 2
[B]Seated Freemotion Cable Flyes[/B]
50 x 10
60 x 10
60 x 10
60 x 10
60 x 10
[B]Closegrip Chin-ups[/B]
BW x 5
25 x 5
25 x 5
25 x 5
25 x 5
25 x 5
[B]Seated Cable Rows[/B] wide v bar
40 x 10
50 x 10
60 x 10
75 x 10
90 x 10
105 x 10
120 x 10
135 x 10
150 x 10
195 x 6
240 x 4
300 x 2
[B]Standing Alternating DB Hammer Curls[/B]
30's x 10 per arm
35's x 10 per arm
40's x 5 per arm - put wrist wraps on wayyy too tight
55's x 4 per arm brb just weak
[B]Machine Preacher Curls[/B]
170 x 7
170 x 6
[B]Reverse Crunches[/B] on slight decline
10
12
12
30 minutes stretching / rolling
[B]Thoughts[/B]
I normally do my deadlifts earlier on Tuesdays but I had to work all day today so I didn't have time till after work. I think being on my feet all day made my hips pretty tights so as a result the deads felt pretty crappy and I could tell my hips were rising wayyy too fast on every set. Eventually the form got better in the later 385 sets though.
Bench felt heavier than normal, but I'm not surprised considering I maxed out a week ago and I only just recently moved my grip back to the medium place. Luckily I didn't have any shoulder discomfort really on any exercise at all today. Also the close grip chins worked great and didn't bother my shoulder like some of the other pull up variations recently have, so a shout out to Tim for recommending them.
Played around with the cable rows, starting first super light and going retardedly slow and really focusing on MMC, and slowly working up in weight until I was using major body english on the last few sets.