Martin's odyssey to become not as weak.

Started lifting back in March 2010...entered a full meet in April 2010(yes, 1 month of lifting), I can still remember how sh*t i did

bw: 170 sth
Squat 242lbs good
264lbs good
286lbs good
Bench 176lbs no lift(didnt wait for the start call)
198lbs no lift
198lbs no lift

so yea i bombed in the bench. looking back i cant believe how weak i was and i still have no idea why i even entered a ****ing powerlifting meet.

after 8 months these are my maxes now
Squat 352lbs
Bench 253lbs
Deadlift 385lbs

and i still cant believe how weak i am.
so.
its time to get stronger.

Heavy Deadlift Day 2/12/2010

Deadlift
132x10
220x5
264x3
286x2
308x2

Speed Deadlift
264x8x3

Accessory work
Stiff-leg deads x8
Bent rows x8
Pullups x8
GMs x8
(all done in 3 circuits, 90 sec rest between exercises)

decline situps with 22lbs plate 4x12

and yes i am doing the Ed Coan deadlift routine. damn this thing is hard...

Heavy Bench Day 5/12/2010

Bench
barx20
110x10
132x10
176x5
220x1
231x3 (PR)
231x3

Close grip bench
176x5
198x3
231x1
236.5x1 (PR)

Dumbbell flys 3x8,12,20 (decreased weight after each set)

Dips 3x12 with 44lbs plate

Pushdowns 3x8,10,15 (decreased weight after each set)

Side raises 4x10

Upright rows 3x12


lifting along with Katy Perry and Christmas carols was sure fun...

Squat Day 10/12/2010

Squat
barx10
132x10
220x5
264x2
308x1
330x1
341x1

Backdown set
220x10

Speed deadlift
132x10
220x5
264x3
308x2

Bent rows
176x12
154x15
132x18

Leg Press
3 sets of 8, 10, 12 (decreased weight after each set)

Decline situps with 22lbs plate
3 sets of 12


starting the first wave of the 5/3/1 program for my squat next week...hope all goes well.

Bench Day 12-14-2010

Bench
barx20
110x10
132x10
176x3
220x1
242x2
242x2
(shoulda done 2 sets of 3 with 242 but didnt get the last rep on both sets. will hit them next week.)

Close grip bench
176x5
198x5

Flat Dumbbell bench
65s x10
75s x8
75s x8

Dumbbell flys
3 sets of 15

Dips
3 sets of 10 with 33lbs plate

Pushdowns
4 sets of 8, 10, 12, 15 (decreased weight after each set)


feeling so burned out after the school exams. 100% back to training now. gotta hit the numbers next week.

Deadlift Day 12-16-2010

Light Squats
barx10
132x10
220x5
264x3

Deadlift
132x10
220x5
264x5
280.5x5
297x5
319x5

Bent rows
176x12
154x15
132x18

Pullups
4 sets of 7

Leg curls
3 sets of 10

Decline situps with 22lbs plate
3 sets of 12


doing stopped reps for the deadlift was easier than doing touch and go because the bar we have at the gym has almost no knurling at all and i got to set up again in a set doing stopped reps.

Accessory Work Day 12-17-2010

Standing Strict Military Press
132x5x5

Lateral Raises
5 sets of 10 with 40s

Standing Straight Bar Bicep Curl
88x4x10

Lying Pullups
4 sets of 10


did everything in like 30 minutes. moved quite quickly.

Squat Day 12-19-2010

Squat
barx10
132x10
220x5
253x5
275x5
286x5

Light Deadlift
132x5
220x5
286x3
308x1

Leg Extension
4 sets of 12

Decline Situps
4 sets of 12 with 22lbs plate

back and legs are still sore from the last deadlift workout, so i went easy on the accessory work.

my right upper back felt really painful when i was squatting especially at the top of the lift but it felt fine when i was deadlifting. hopefully its just a slight strain...

Bench Day 12-21-2010

Bench
barx20
110x10
132x10
176x3
220x1
242x2
242x2
(missed the 3rd rep in both sets again...2 weeks in a row!)

Close grip bench
176x5
198x5
231x2

Flat dumbbell bench
70s x10
80s x10
80s x10

Pushdowns
4 sets of 8, 10, 12, 15 (decreased weight after each set)

Flat dumbbell flys
3 sets of 8, 10, 12 (decreased weight after each set)

Decline situps
3 sets of 15

Sheiko #29
Week 1 Day 2

Deadlift
187x3
220x2x3
264x2x3
280.5x4x3

Incline Bench
4 sets of 6

Dips
5 sets of 5

Rack Pulls (bar set under knees)
203.5x4
242x4
280.5x2x4
319x4x3

Lunges
5 sets of 5 with 50lbs dumbbells

Decline Situps
3 sets of 10 with 22lbs plate

First day of Sheiko #29 felt really great. The most challenging part id say was the top sets of the rack pulls. Its not my back or legs that gave away but my grip. I also really loved the increased volume.

Sheiko #29
Week 1 Day 3

Bench Press
132x5
154x5
187x4
198x2x3
209x2x2
198x2x3
187x4
154x6
132x8

Flat dumbbell flys
5 sets of 10

Squat
176x5
209x2x4
242x2x3
264x5x3

Back extensions
5 sets of 8 with 50lbs dumbbell

the calculated numbers for my bench are based on the 1RM of 264lbs. but it felt really easy hitting the numbers today and it was no difference than a speed day. after looking through the cycle i decided to bump up my 1RM to 275lbs and re-calculate the numbers in the rest of the cycle.

my squat actually felt really easy too but im not gonna bump up the 1RM because of my injured upper back. everything felt great except my upper back today. the pain is getting worse.

So I've been sick for a whole week(gastroenteritis) and basically I've lost track of everything. I did go to the gym for a few days but none of them were sheiko days I just did some form of squatting benching and deadlifting to keep myself loose.
Since now I'm starting to eat and feeling a bit better(still sh*ttin over 3 times a day) I'm gonna get back on track tomorrow. I'm not sure how to get back on the program after taking more than a week off but I also don't want to start from the beginning. So I'm just gonna move on to Day 1 of Week 2 of #29 and we'll start from there.

Sheiko #29
Week 2 Day 1

Squat
175x1x5
210x1x4
245x2x3
285x5x2

Pullups
5 sets of 10

Bench Press
135x1x5
165x1x4
200x2x3
220x5x3
(these 5 sets of bench felt like a looooooong journey...)

Bentrows
155x5x10

Close Stance Squat (should be front squats according to the program but i cant front squat sh*t)
155x2x3
200x2x3
220x2x4
(speed baby!)

Goodmornings
135x5
155x5
175x5
195x5
195x5

Finished everything in 2.5 hours...it was so hard to focus. the weights were fine everything felt easy but the toughest part was to mentally get ready. I almost fell asleep during those 5 sets of benching. My upper back is starting to treat me well. The pain is still there, but i feel like it will go away soon.

Sheiko #29
Week 2 Day 2

Deadlift
200x1x3
220x1x3
265x2x3
285x4x2

Bench Press
135x6
165x2x6
175x4x6

Superlight flat dumbbell flys
5 sets of 10

Rack Pulls (bar set right below knees)
210x4
245x4
285x2x4
300x4x4

Ultralight Leg Press
5 sets of 5

Decline situps
2 sets of 15

Training lasted for 2 hours. My hammies, glutes, quads, groin, lats and chest were very sore going into the training session. After training, my upper back and hands were torn apart. Still, the weights felt nice and easy and nothing was too heavy.

Sheiko #29
Week 2 Day 3

Squat
175x1x5
210x1x4
250x2x3
285x5x2

Bench Press
135x1x5
155x1x4
185x2x3
220x2x2
205x1x3
175x1x5
155x1x7

Flat Dumbbell Flys
5 sets of 10 with 30s

Squat
175x1x5
210x2x5
250x4x4

Goodmornings
135x1x5
155x1x5
175x1x5
200x1x5

Side Laterals
4 sets of 10 with 35s

Seated side laterals
2 sets of 10 with 25s

Training lasted for 2.5 hours. I HAD to do some shoulder work because I havent done it in probably a month. My upper back felt terribly painful today but still I did all the prescribed sets and reps. It was grueling. I'm starting to feel the pain is coming from the right side of my erector spine which scares the sh*t out of me.

Accessory work day

Push Presses
135x5
135x5
155x5
155x5
175x3
175x3

Hang Cleans
135x5
155x5
175x2
155x5
(haven't done these in like a year and I was completely lost.)

Seated dumbbell military press
60s x8
60s x8
60s x5
45s x15

Side Laterals
3 sets of 10 with 35s

Barbell Curl
90x3x8

Preacher Curl
3 sets of 8

20 minutes of cardio on crosstrainer


I know I probably shouldn't have done anything other than what is written in Sheiko #29 right now but I just couldn't help it. I feel like my push presses are really lagging behind. I also think Im gonna keep this accessory day.

Sheiko #29
Week 3 Day 1 (last workout day in hong kong!)

Squat
200x5
230x4
265x2x3
300x4x2

Bench Press
135x5
165x4
185x2x3
220x6x3
felt really good completing all 6 sets...

Flat Dumbbell Flys
5 sets of 10 with 35s

Squat
175x3
210x3
240x3
285x4x3

Pullups
5 sets of 6

Decline Situps
2 sets of 15


This is my last training session in Hong Kong as I will be moving back to Toronto tomorrow. I absolutely gave my all today. My upper back was hurting like hell during the last sets of squats but i was like f*ck it this is my last day here lets show em what you're made of. having said that i will have to go to the doctor and get my back checked out cause im pretty sure its injured. its been more than a month but for some reason i just still havent got it checked.
Technique in the squat needs to be improved as well i need to work on pushing my knees out more cause i noticed they're caving in a little bit. technique in the bench is getting more solid.
hopefully i wont have to take too many days off from training cause i'll need some time settling down in markham.
Bye Hong Kong!

Sheiko #29
Week 3 Day 2

It had been 4 days since I went to the gym. And man was it a trainwreck. Yea it could be jet lag, poor nutrition, not getting used to the new gym, back injury...man i could find a million reasons for f*cking up a training session. I didn't expect myself to be 100%, but I thought I could at least stick to the program and finish the prescribed sets and reps.

Deficit Deadlift
185x2x3
225x2x3
245x4x3
hit all the reps and sets here, everything seemed okay...

Bench
135x5
165x4
195x2x3
220x3x2
205x2x3
my top sets here got all messed up. after 220x3x2 i was supposed to do 235x2x2 then 220x2x3. after 195x2x3, i mistakenly loaded the bar with 225 and i barely ground out 1 rep. then i realized the weight was wrong and said to myself 'holy sh*t i couldnt even do 225 for reps im f*cked.' so i just skipped the top sets and went down to 205 and messed around with 2 sets.
from here my head got all screwed up and i even skipped the dumbbell flys.

Deadlift
225x4
265x3
stopped right here because i couldnt do sh*t. i felt like sh*t and my back hurt like sh*t.

Pullups
3 sets of 10

Dips
3 sets of 15

F*ck today today sucked. Its gonnna be better next time.

Sheiko #29
Week 3 Day 3

Squat
175x5
210x4
245x2x3
285x6x3 (so high...)

Bench Press
135x5
160x4
190x2x3
215x4x3 (ran out of gas after 4 sets...skipped 3 sets)

Machine flys
5 sets of 10

That was it. Didnt even finish the assistance work. Im done with sheiko. Its been a good 3 weeks of overtraining and getting injured.

After 3 terrible weeks of Sheiko #29, im now going back to 5/3/1 and start real light. REAL light. Hopefully this will allow me to fully recover and continue to make progress.

Military Press Day 1-19-2011

Military Press Max: 160 Training Max: 145

Wave 1
Standing Military Press
barx20
95x5
110x5
125x5

Incline Bench Press
barx10
115X10
115X10
125X10
135x10
135x10

DB Rows
85s x12
90s x12
95s x12
100s x10

Dips
4 sets of 20

Side laterals
4 sets of 10 with 35s

Also did some biceps after this but i just hate working them so much. Everything felt fast and easy today. Coming off Sheiko to this session which lasted for only an hour was like a breath of fresh air.

Deadlift Day 1-21-2011

Deadlift Max: 370 Training Max: 335

Wave 1
Deadlift
135x10
205x5
225x5
250x5
285x6
Upper back was feeling better, probably because of the light weights used. Lower back felt really tight though.

Leg Press
180x10
270x10
360x10
450x10
500x10
500x10

Decline Situps
3 sets of 10 with 25lbs plate

Lying Leg Curl
90x5x10

light weights...light weights...

Bench Press Day 1-23-2011

Bench Press Max: 255 Training Max: 230

Wave 1
Bench Press
barx20
115x10
135x10
155x5
175x5
195x8
wasn't paying attention to body tightness and technique at all. I think this is something that we're all guilty of when dealing with light weights. gotta stay tight whether its 100 pounds or 500 pounds.

Flat DB Bench
65s x10
70s x10
75s x10
80s x8
80s x8

Chin-ups
5 sets of 10

Tricep Pushdowns
5 sets of 10

Squat Day 1-25-2011

Squat Max: 360 Training Max:325

Warmup
5 minutes on elliptical
Static stretching
(went back to the rack, dude was still using it.)
5 minutes on elliptical
Static stretching
(dude was finally done.)

Wave 1
Squat
barx10
135x10
185x5
215x5 (upper back starting to hurt)
245x5
275x7 (upper back hurting, not as much as when i was on sheiko though)

Goodmornings
135x10 (upper back still hurting, did back raises instead)

Back Raises
1 set of 10 with 25lbs plate
3 sets of 10 with 45lbs plate (lower back completely hammered)

Leg Press
270x10
360x10
430x10
450x10
450x10

Decline situps
5 sets of 10 with 25lbs plate

Upper back was feeling a lot better because of the low volume and weights but the pain was still there. The back raises absolutely killed my lower back. When I was done I literally couldn't stand straight for more than 10 seconds.

Military Press Day 1-27-2011

Military Press Max: 160 Training Max: 145

Wave 1 3x3 week

Warmup
15 minutes of walking from bus stop to gym plus sweating in the snow

Standing military press
barx20
95x10
105x3
115x3
130x4

Incline Bench Press
barx15
115x10
125x10
135x10
135x10
135x10

DB rows
95s x10
100s x10
100s x10
100s x10
100s x10

Dips
4 sets of 20

Side laterals
5 sets of 10 with 35s

Deadlift Day 1-29-2011

Deadlift Max: 370 Training Max: 335

Warmup
8 minutes on elliptical

Wave 1 3x3 week

Deadlift
135x10
225x5
235x5 (completely forgot it was a 3x3 week)
270x3
300x4
subtle upper back pain

Lying leg curl
5 sets of 10

Leg Press
270x10
450x10
520x10
520x10
520x10

Decline situps
5 sets of 10 with 25lbs plate

another frustrating day. the deadlifts were very fast and my upper back felt less painful, but i just hate working with light weights and a bar with no knurling. couldnt even hold onto 300 pounds thats why i only did 4 reps. strength did get better but still a long way to go. one step at a time...

Bench Press Day 1-31-2011

Bench Press Max:255 Training Max: 230

Warmup
8 minutes on elliptical

Wave 1 3x3 week

Bench Press
barx20
95x10
135x8
160x3
185x3
205x8 (PR)

Flat DB bench
75s x10
80s x8
80s x8
80s x6
80s x6

Pullups
5 sets of 10

Tricep Pushdowns
5 sets of 10

Training went great. Even though it was a PR with light weight but a PR is a PR right...

Max Effort Lower Back Day

Lower Back Work
Snow shoveling x 45 minutes

couldn't make it to the gym for squat day today. snow got piled up in front of the garage...

Squat Day

Squat Max: 360 Training Max: 325

Warmup
8 minutes on elliptical

Wave 1 3x3 week

Squat
barx10
135x10
205x5
225x3
260x3
295x5 (PR...had at least 2 more in me but upper back couldn't take it.)

Back Raises
1 set of 10 with 35lbs plate
4 sets of 10 with 45lbs plate

Leg Press
270x10
360x10
450x10
540x10
540x10

Decline situps
5 sets of 10 with 25lbs plate

got a tinyass PR again. my upper back is pissing me so off. i feel like i can push a lot more all the time but my upper back just cant take it. learning to be patient....

Military Press Day

Military Press Max: 160 Training Max: 145

Warmup
5 minutes on elliptical

Wave 1 5/3/1 week

Military Press
barx10
95x5
115x5
125x3
140x2

Backdown set
95x15

Speed Bench
135x5
145x4
155x3
155x3
155x3
155x3
155x3

DB rows
95s x10
100s x10
105s x10
105s x10
105s x10

Dips
4 sets of 20

An okay day. Wanted to hit 140x3 but couldn't get the last rep. Switched in speech bench for incline bench and actually regretted. will go back to inclines next week.

Deadlift Day

Deadlift Max: 370 Training Max: 335

Wave 1 5/3/1 week

Deadlift
135x10
225x5
250x5
285x3
320x4 (these felt really fast...had at least 3 more in me. the only problem is I really really need some chalk...)

Lying Leg Curl
5 sets of 10

Decline situps
5 sets of 10 with 25lbs plate

Leg Press
360x10
450x10
520x10
570x10
570x10

best deadlift workout in a loooong while.