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Thread: Colobb: This pain is an illusion
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04-18-2013, 06:54 PM #721
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04-18-2013, 07:03 PM #722
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04-18-2013, 08:09 PM #723
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04-18-2013, 08:25 PM #724
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04-19-2013, 11:49 AM #725
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04-19-2013, 11:55 AM #726
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W2D5
Squats:
225X4
245X4
285X3X2 sets
325X2X5 sets
Bench Press:
135X5
165X4
185X3X2 sets
215X2X2 sets
205X3
175X5
145X7
Squats:
245X4X2 sets
285X4X4 sets
Pullups:
50 reps at varying grips
Boom! Week 2 done, and feeling great still. I feel like most of my maxes are pretty low. I actually hit 325 for 6 on the last set of squats, and 285 for 8 on the second round. My bench is slowly feeling stronger as well, and I'm confident I will be able to get to 300lbs by July. GPP tomorrow.PL: 400/280/475
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04-22-2013, 01:03 PM #727
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W3D1
Squats:
225X5
255X4
285X3
305X3X2 sets
355X2X4 sets
Bench Press:
135X5
165X4
185X3X2 sets
225X3X6 sets
Squats:
255X3
275X3
335X3X4 sets
Good Mornings:
135X5X5 sets
*press downs & face pulls
Hardest workout by far on #29. 355X2 was a grinder, but kept my form nice and tight. Diet has been on point lately too, staying lean and strong... me likes. Tabata work tomorrow.PL: 400/280/475
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04-22-2013, 06:23 PM #728
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04-23-2013, 04:13 AM #729
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04-23-2013, 05:36 AM #730
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04-24-2013, 12:31 PM #731
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W3D3:
Deficit Deads:
245X4
275X3X2 sets
325X2X4 sets
Bench Press:
135X5
165X4
185X3X2 sets
215X2X3 sets
230X2X2 sets
215X3X2 sets
Block Deads:
315X4
335X4X2 sets
365X3X2 sets
420X2... was to easy so pushed it:
465X2
DB Flys:
30'sX10X3 sets
DB Lunges:
40'sX5X3 sets
Good stuff... feeling strong with my deadlifts for the first time ever, feeling comfortable with my hybrid sumo stance. Bench is slowly gaining some ground as well. The wife and I are going out for Sushi tonight... Dat carb backloading FTW!PL: 400/280/475
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04-25-2013, 01:40 PM #732
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04-25-2013, 06:04 PM #733
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04-25-2013, 06:23 PM #734
- Join Date: Mar 2006
- Location: Arvada, Colorado, United States
- Age: 60
- Posts: 19,096
- Rep Power: 12768
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04-26-2013, 12:20 PM #735
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W3D5
Squats:
225X5
245X4
285X3
295X3
325X3X6 sets... all belt less
Bench Press:
135X5
165X4
185X3X2 sets
215X3X7 sets
OH DB Press:
50'sX6X4 sets
Good Mornings:
135X5X5 sets
Things are still moving along nicely, though my diet sucked yesterday (not enough food). Planning on doing some assistance work and some hard conditioning tomorrow, and then the last week of 29 next week.PL: 400/280/475
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04-27-2013, 10:43 AM #736
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04-29-2013, 01:43 PM #737
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W4D1
Squats:
245X5
285X3X2 sets
325X3X5 sets
Bench Press:
145X5
175X3X2 sets
205X3X5 sets
Front Squats:
185X5X5 sets
Band good mornings:
greenX10X3 sets
Pushups:
bwX10X3 sets
Face pulls:
30 reps
Had to bust this workout out early this morning. Tried out banded good mornings for the first time, and I am definitely going to be keeping the in the rotation for awhile and see if it helps with my hip extension. I also am doing Carb Nite for the next few weeks to clear out some fluff and then be able to eat into the meet come July.PL: 400/280/475
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05-01-2013, 11:07 AM #738
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W4D3
Bench Press:
135X5
165X4
185X3X2 sets
205X3X2 sets
235X2X3 sets
Deadlift:
245X3
275X3
315X3X2 sets
365X3X2 sets
405X2X3 sets
375X3X2 sets
Bench Press:
185X5X5 sets .... feet up
*press downs & face pulls
Carb nite is in full force, I can feel I am getting close to ketosis: lower energy, strength feels a little off (even though I hit my numbers). Can't wait until Friday to carb load. Tabata work tomorrow.PL: 400/280/475
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05-03-2013, 12:16 PM #739
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 29 W4D5
Squats:
205X4
245X4
285X3X2 sets
325X3X6 sets
Bench Press:
135X6
165X4
185X4X2 sets
215X3X2 sets
235X2X2 sets
215X3X2 sets
185X4
165X6
135X8
Banded Goodmornings:
GreenX10X3 sets.... loving these
Pushups:
bwX10X3 sets
Last day of 29! Going right into 37 on Monday with my new maxes that I will set up over the weekend. Assistance work tomorrow and carb nite tonight!!!!PL: 400/280/475
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05-03-2013, 12:31 PM #740
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05-03-2013, 12:36 PM #741
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05-04-2013, 10:36 AM #742
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Assistance, GPP
Pullups:
50 reps at varying grips
Power Cleans:
135X5
175X5X2 sets
185X3X2 sets
205X1
225X1
AB rollouts:
50 reps
Conditioning:
battle ropesX8min 30on/30off
Fun stuff, havn't done power cleans in a long time, but they felt pretty solid. Back to low carb today, went ape-sh*t last night: a box of cookies, 5 slices of pizza, and half a carrot cake..lulz. A couple more weeks of Carb Nite and then on to Carb Backloading. Sheiko 37 begins Monday!PL: 400/280/475
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05-06-2013, 12:01 PM #743
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 37 W1D1
Bench Press:
145X5
175X4
205X3X2 sets
215X3X5 sets
Squats:
205X5
255X5
265X5
295X5X5 sets
DB bench press:
60'sX6X4 sets
Face Pulls:
purple bandX10X3 sets
Good Mornings:
green bandX10X3 sets
First day of 37 felt solid. Squats are getting stronger by the week, and bench press is improving nicely as well. I upped my maxes to; 425/290/485. I set my deadlift a tad high, but it seems that people that are a little more familiar with Sheiko set it higher to get a bit more out of it. Taking tomorrow completely off and doing some much needed SMR and mobility.PL: 400/280/475
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05-08-2013, 10:35 AM #744
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Deadlifts:
275X5
315X4X2 sets
345X4X2 sets
385X3X4 sets
OH Press:95X6X4 sets
Box Deadlifts:
315X5
365X4X2 sets
415X3X4 sets
*press downs & face pullsX10X3 sets
I wasn't fully recovered going into today session, but still hit my numbers and actually bumped my deadlift up 20lbs. Need to focus on recovery a little more, I have been slacking with the SMR and mobility work on my off days. Carb backloading tonight, dat Ben&JerrysPL: 400/280/475
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05-10-2013, 12:20 PM #745
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 37 W1D5
Bench Press:
145X7
165X6
185X4
205X3X2 sets
215X2X2 sets
205X3X2 sets
185X6
165X8
145X10
Squats:
225X5
255X4
295X3X2 sets
325X3X5 sets
Band Goodmornings:
greenX10X3 sets
Pushups:
bwX10X3 sets
*press downs/face pulls
Bench press felt solid today, a little easy actually. I am going to give the numbers I set for another week and then maybe move up my bench press max to keep the train moving. Squats were a bit sticky at first, my hips were feeling a little beat up. Going to do some dynamic deads tomorrow with some bodybuilding fluff work.PL: 400/280/475
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05-13-2013, 12:21 PM #746
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 37 W2D1
Squats:
225X5
255X4X2 setrs
295X3X2 sets
340X2X5 sets
Bench Press:
145X5
175X4
195X3X2 sets
205X3X2 sets
235X2X4 sets
245X2X2 sets
Front Squats:
185X3X5 sets
*Goodmornings, pushups, and face pulls
Wasn't feeling great this morning going into my workout. I drank a bit too much yesterday, and as a result got crappy sleep. I will be dialing everything in with my nutrition and recovery in these next couple month leading into my next meet. i plan on killing it on July 28th! SMR and mobility tomorrow.PL: 400/280/475
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05-15-2013, 10:44 AM #747
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 37 W2D3
Deadlifts to knees:
255X4
315X4X2 sets
340X3X2 sets
365X3X4 sets
Bench Press:
145X5
175X5X2 sets
205X5X4 sets
Deadlifts:
315X3
365X3X3 sets
415X3X2 sets...fuuuu yea
*ab rollouts and face pulls
Felt great today after really taking the time to foam roll, mobility work, and good nutrition yesterday. I went much heavier than I was supposed to on my deads today, 415 for 3 felt pretty damn easy, I am resetting my bench and deadlift for the next two weeks of 37. I am also adding in strongman work on Saturdays, there is a contest in July that looks interesting and the weights look doable. SMR mobility tomorrow.PL: 400/280/475
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05-17-2013, 11:36 AM #748
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko W2D5
Squats:
225X4
275X3
285X3
325X3X6 sets
Bench Press:
145X6
175X5
205X3X2 sets
235X2
245X2
215X4
205X5
175X6
Front Squats:
225X2X4 sets
*DB flys and Pressdowns
Feeling more and more confident with my form and progress as the weeks go on. I have been rotating in front squats a little more often to help assist my deadlifts and because they are just plain awesome. Carb backloading tonight, and some power cleans and crossfitish stuff tomorrow.PL: 400/280/475
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05-18-2013, 12:42 PM #749
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05-20-2013, 11:56 AM #750
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3782
Sheiko 37 W3D1
Squats:
225X5
255X4
285X3
315X3
345X3X5 sets
Bench Press:
145X5
175X4
205X3X2 sets
235X3X5 sets
Oly Squats:
255X5X5 sets
*Pushups and leg lifts
I felt great going into this workout, squats felt solid and so did the bench press. We have been substituting squats if there is a 2nd round for oly, front, or rack squats to give our hips a little break... seems to be workout out well so far. Lots of mobility work tomorrow.PL: 400/280/475
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