Bench Press: 4/4/3 at 205 pounds to 1 x 5 at 225 pounds
Squat: 4/3/3/3 at 215 pounds to 3 x 5 at 240 pounds
Deadlift: 3 x 5 at 275 pounds to 3 x 5 at 315 pounds
Military Press: 4/4/2 at 140 pounds to 3 x 5 at 150 pounds
Today is a day off besides my foam rolling/strecthing sessions I have having. My recovery has been really well from being off work this passed 2 weeks, and starting a new job on Monday, which is less taxating on my body as well; recovery should still be awesome. I am feeling stronger and I expect some decent numbers next saturday when I WILL MAX EFFORT on all of my lifts. I am unsre of what I will be doing after the max day as far as new routine, next step on sheiko, deload or all of the above. I am anxious to do so much offseason stuff, and I need to become a little more patient. I am really anxious to try SMOLOV. I was reading the routine last night and I love the sound of the EXTREME pain that it has instore for me. I will hold out until my body is extremely conditioned for smolov by adapting more to sheiko, which I think will help with smolov. I believe I will be smoking my past lifting and max PR's real soon with some good mass gains from all of the muscle stimulation and big eating
Quote:
Originally Posted by MKW
Thanks a lot man, I appreciate the help.
No problem man, will do the best I can when I am asked.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Oh man...all the big boys are on/going on Smolov...this is gonna be awesome!
I'm excited to follow along your ME phase and then, should you choose to do Smolov, that...
Well Layne is deciding what I should do next, I just follow. I must say though that I am becoming extremely anxious for some much harder routines as I am smoking the brutual #29 sheiko program, but the thoughts of it being a "beginner" program just disgusts me and I want more pain Dont get me wrong though, sheiko really is brutal but I want more challenges. Sheiko has higher levels that we may do after this ME day, which will be beneficial in getting ready for smolov maybe. I want something to really shock my legs like sheiko is doing right now.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Well Layne is deciding what I should do next, I just follow. I must say though that I am becoming extremely anxious for some much harder routines as I am smoking the brutual #29 sheiko program, but the thoughts of it being a "beginner" program just disgusts me and I want more pain Dont get me wrong though, sheiko really is brutal but I want more challenges. Sheiko has higher levels that we may do after this ME day, which will be beneficial in getting ready for smolov maybe. I want something to really shock my legs like sheiko is doing right now.
It's only a matter of time before you're experimenting with occlusion too
P.S. When you walk/stand, are your hips kind of externally rotated, and your feet pointed out? I know it's kind of off-topic, but I was doing some reading about biomechanics and powerlifting. So I was just wondering...
__________________
*Scivation Athlete* My log: http://forum.bodybuilding.com/showthread.php?t=115155531
www.scivation.com
www.teamscivation.com
www.strengthandscience.com
Unless you faint, puke, or die....keep walking
- Jillian Michaels -
BB Squats
50% 1 set of 5 reps, 205lbs
60% 1 set of 4 reps, 245lbs
70% 2 sets of 3 reps, 285lbs
80% 5 sets of 3 reps, 325lbs
BB Bench
55% 1 set of 5 reps, 150lbs
65% 1 set of 5 reps, 180lbs
75% 5 set of 4 reps, 205lbs
(easy weight; I decided to focus on MAJOR speed)
DB FLies 5x10
45x10 (5 sets)
(slow and deep stretch)
Weighted Dips 5x8
65x8 (5 sets)
Front Squats
40% 2 sets of 5 reps, 165lbs
50% 2 sets of 5 reps, 205lbs
60% 3 sets of 3 reps, 245lbs
Good Mornings (standing) 5x5
225x5
275x5
315x5 (3 sets)
(SMOKED with good, deep form )
*Notes*
ALmost completed #29 as long as I can complete two more day and stay healthy. I am feeling nice and really strong as well. I weighed in 190lbs this morning dead even. This was actually my max weight for the year, but looks like I hit it wayyyy sooner than I had planned. If I start the power/hypertophy split back up then I will be doing more cardio to compensate for the fatness I am gaining I cannot wait to max out Saturday, and let it be known I plan to not completely max, but to beat my estimated max attempts that I put in my excel spreadsheet for sheiko #29. I will be going to the movies tonight, and then some foam rolling around later
Quote:
Originally Posted by jaim91
It's only a matter of time before you're experimenting with occlusion too
P.S. When you walk/stand, are your hips kind of externally rotated, and your feet pointed out? I know it's kind of off-topic, but I was doing some reading about biomechanics and powerlifting. So I was just wondering...
Actually I already have been doing occlusion training on leg extension when I done the power/hyper split for 13+ weeks on my hypertrophy days I would do 3 sets of 15 reps with them and my legs were smoked from the pumpness.
Actually when I chaned my squat stance up to straight feet, closer stance to try and hit quads it made it very uncomfortable to get low at all, and now that you mention it since I changed my stance now to a more traditional PL style that my feet feel way more natural. I do walk with feet outward for sure, and I have never noticed how I stood, but I do not doubt it either. What have yo uread that causes this, feet positioning durng lifts?
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Team Norton
Last edited by Frankdaddy; 11-07-2009 at 02:31 PM.
Warm ups-Jump Rope, Sled dragging (forward & backward shoulder rotations for 100ft each way; 45lbs weight)
10, 15 second sprints@100%intensity
10 minute cooldown; Sled dragging (forward and backward 100 ft. each way)
This is sled dragging; seems to be a very nice Powerlifting exercise for helping with strength
*NOTES*
Awesome session as it is around 70-80 degrees outside today so I took advantage of the warm weather to not get on the elliptical. I needed some more strenuous activity and more impact, but my left quad is killing me now for some reason when I walk around. I am foam rolling it and stretching, but it seems to be aggravated more. I will not let it take me down as I only have two more sessions of sheiko left so recovery and strong focus will be put on for the next two sheiko sessions + a ME day on Saturday to end it. I may have to get on the elliptical for more low impact cardio if I do anymore this week for safety/recovery reasons. I enjoyed the sled dragging, and it was a killer burn in my entire upper body for sure.
Quote:
Originally Posted by cawiau
Hey bro, what have you been up too? Workouts are looking solide and you are looking good! Keep up the good work!
Just as my posts say bro, breaking this physique down and building up another layer of awesomeness
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Heh...Its not quite behaving like its November down here either. Outdoor workouts are always nice, and time flies.
I enjoyed it very much, and I am trying to take adavantag of the nice few days of warm weather left when I do my HIIT. I loved the sled dragging, but mine was a little "better" than the vdeo I posted since ive done actually westside research on to properly perform them for better TUT. They actually helped my recovery process and Ifeel GREAT today + my left qaud pain=no more. My recovery from all of my new rehabilitation practice is awesome
I finally get to pull from the floor today for the first time with sheiko, I am way excited to get the feel of it.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
BB Bench
50% 1 set of 5 reps, 140lbs
60% 1 set of 4 reps, 165lbs
70% 2 sets of 3 eps, 195lbs
80% 2 sets of 3 reps, 220lbs
85% 3 sets of 2 reps, 235lbs
BB Deadlift
50% 1 set of 3 reps, 240lbs
60% 1 set of 3 reps, 285lbs
70% 2 sets of 3 reps, 335lbs
80% 2 sets of 3 reps, 380lbs
85 % 3 sets of 2 reps, 405lbs
80% 3 sets of 2 reps, 380
BB Bench
50% 1 set of 5 reps, 140lbs
60% 1 set of 5 reps, 165lbs
70% 4 sets of 5 reps, 195lbs
DB Flies 5x10
45x10 (5 sets)
(FST-7 Style, MAJOR PUMP)
*NOTES*
Man that sled dragging is a NO NO before a deadlift day again OMG this was a blahh session for the first time. I will not do any more cardio this week for recovery so that I can max out nicely on Saturday once I FINISH this program on wednesday, WOOOOO! I had to get uberrrrr pumped, but 405 was thrown up nice and solid with an opposite grip than I am use to. One more Sheiko #29 session, I have overcome this brutal workout, and i Must say it takes a toll on you the entire duration of the routine.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
I did sheiko for a couple of weeks. I made sure to do no cardio lol. Your a beast for doing other stuff while on sheiko
It is really not that bad if I do it on the elliptical. The high impact HIIT cardio was a little rough for todays workout, and I learned from that, but I had a good session both days so no actual harm done
When I run smolov I wont be doing anything else but some light upper body work, and I will only be doing lifts to hit weak areas at that and nothing else.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Solid run through this program ... Your one strong dude with some sick numbers! Excited to see your Max lifts this weekend... been following along this whole time as I am very interested in attempting #29.
You got any good reads on the program as a whole? I searched around but nothing as far as overview and explanation of the principles...
Solid run through this program ... Your one strong dude with some sick numbers! Excited to see your Max lifts this weekend... been following along this whole time as I am very interested in attempting #29.
You got any good reads on the program as a whole? I searched around but nothing as far as overview and explanation of the principles...
I am mostly strong from a powerlifting standpoint (kind of), but lifting strong in a bodybuilding form I do not think so yet Even though we are never really pleased ever are we? I hope I recover well so that I can get a good max attempt. I will possibly max raw AND equipped on everything, but deadlifting, which will only be raw.
Sheiko is an awesome program, but gets kind of boring because of the repeativeness that comes on almost all 4 weeks, but it is pretty brutal and seemed to require good sessions on all of them or it would be rough. My body is broken down for sure and it will need a decent deload after I do a ME day Saturday.
not sure of any articles, layne jsut sent me a spreadsheet and it automatically ran my %'s and I follow it.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Bench Press: 4/4/3 at 205 pounds to 1 x 5 at 225 pounds
Squat: 4/3/3/3 at 215 pounds to 3 x 5 at 240 pounds
Deadlift: 3 x 5 at 275 pounds to 3 x 5 at 315 pounds
Military Press: 4/4/2 at 140 pounds to 3 x 5 at 150 pounds
BB Squats
50% 1 set of 5 reps, 205lbs
60% 2 set of 4 reps, 245lbs
70% 2 sets of 3 reps, 285lbs
80% 6 sets of 3 reps, 325lbs
BB Bench
50% 1 set of 6 reps, 140lbs
60% 1 set of 5 reps, 165lbs
70% 2 sets of 4 reps, 195lbs
80% 2 sets of 3 reps, 220lbs
85% 2 sets of 2 reps, 235lbs
80% 2 sets of 3 reps, 220lbs
70% 1 set of 4 reps, 195lbs
60% 1 set of 6 reps, 165lbs
50% 1 set of 8 reps, 140lbs
DB FLies 5x10
25x10 (5 sets)
(fst-7 style x2)
Weighted Dips 5x8
65x8 (5 sets)
Seated Good Mornings 5x5
245x5 (5 sets)
( took it light for recovery purposes on these accessory movements)
Decline Weighted Crunches 3x10
15x10 (3 sets)
*NOTES*
Rough workout after working all day and I was super tired fro mthe new EARLY schedule and my sleep was way short. I finally finished Sheiko #29 and for a "beginner" program it was brutal as a mother and really taught me that my volume SUCKSSS and really taught me how to go in with attitude EACH AND EVERY SESSION. I will def complete most of sheiko programs before Smolov, and its because I do not think I could complete it without destroying myself or puking everyday and iwill not give in the on the routine so I want to be ready so all goes well in the best way possible. I want to gain around 98% of my strength back from my best before I start smolov, which wont be long I hope as I feel I am beating my best with a lot of things, and just getting my body to build on the big 3 lifts for a while is key for me + mass gaining #1 of course. I am glad to finish Sheiko and I will be maxing on Saturday after work raw and equipped on two lifts. I will get videos and post them if I hit any PR's, which will be hard to do so soon
Quote:
Originally Posted by MKW
So Smolov for sure for you? DAMN, those are going to be some heavy sets!
Def for me, but I gotta become more adapted to some more intense training.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Just stopping by to say I am resting up for these two days (Thursday & Friday) for a ME day tomorrow if I feel gooood
My new job has me up at 5:15am to get ready so I can make it by 6:30 for my shift until 2:30, long boring days at the nursing home for sure. Videos for sure tomorrow, even if I do suck haha.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Just stopping by to say I am resting up for these two days (Thursday & Friday) for a ME day tomorrow if I feel gooood
My new job has me up at 5:15am to get ready so I can make it by 6:30 for my shift until 2:30, long boring days at the nursing home for sure. Videos for sure tomorrow, even if I do suck haha.
I wake up at similar times for work too ... it SUCKS! It's weird though because when I don't work I actually prefer getting up early to work out. For me, if I wait too long into the day I get lazy and tired ...
Sounds like your gonna go into another Sheiko right after instead of Smolov? 37?
^ Im am maybe going to do my power/hyper split for another 6-8 weeks and then start another sheiko...Read below why
Max Effort Day
I had a long day at work, but I thought I felt very good after I let out and I drove to the gym for my session. I started on squats and still felt a tad bit sore from Wednesday, which wasnt unusual from doing Sheiko workouts. I started feeling better and I busted out my guestimmated 1RM at a DEEP as a mutha 405, and I busted it deep as my calves would let me hammies go without hitting, and hit it easy. I threw 435 on the bar and busted it semi easy with not a max effort at all for a friggen deep squat. I decided to try 450lbs and I tried it and set up all wrong and bombed halfway up so I tried again, but failed yet again and that pissed me off for the rest of the session as I should have gotten 450lbs as a good max. I went to bench and went for my guestimmated 1 RM at a paused, clean press at 275lbs, and I busted it out. I decided to choose 300lbs and I busted it out for my 2nd attempt at a paused and smooth easy press. The weight felt heavy, but one thing I noticed that sheiko does not prepare for heavy weight training, just adapts the body in lifting heavy weights in a different way. I attempted 310 and failed ahlfway up, but I was very happy to hit a perfect 300lbs as I was kind of worried it would have been harder than what it was. I went to deadlifts and felt horrible and my right glute was very tender from squatting and walking all day at work, and the weight felt very heavy. I went for 455 and it wnt pretty smooth, but nothing like ever before. I guestimmated a 475lb max effort 4 weeks ago and I got 500lbs to beat that guess max.
My starting maxes were all guesses so I could have improved way more or less, but as far as I am concerned I improved by atleast 20+ lbs on all lifts in 4 weeks from overtraining my CNS on Sheiko
I will restart my power/hyper split most likely, but will change it up for a more powerlifting focus rather than bodybuilding for 85% focus so that I can work on my sticking points and handeling heavier loads on my body so that it will not feel as heavy. Even though I had a horrible session, I still beat all of my guestimmations and I am on my way surely to beating my personal records by my next powerlifting meet around April
My pathetic Excuse for a Video-ahh use it as motivation to show myself how to quit being a puss
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Bench Press: 4/4/3 at 205 pounds to 1 x 5 at 225 pounds
Squat: 4/3/3/3 at 215 pounds to 3 x 5 at 240 pounds
Deadlift: 3 x 5 at 275 pounds to 3 x 5 at 315 pounds
Military Press: 4/4/2 at 140 pounds to 3 x 5 at 150 pounds
^ Im am maybe going to do my power/hyper split for another 6-8 weeks and then start another sheiko...Read below why
Max Effort Day
I had a long day at work, but I thought I felt very good after I let out and I drove to the gym for my session. I started on squats and still felt a tad bit sore from Wednesday, which wasnt unusual from doing Sheiko workouts. I started feeling better and I busted out my guestimmated 1RM at a DEEP as a mutha 405, and I busted it deep as my calves would let me hammies go without hitting, and hit it easy. I threw 435 on the bar and busted it semi easy with not a max effort at all for a friggen deep squat. I decided to try 450lbs and I tried it and set up all wrong and bombed halfway up so I tried again, but failed yet again and that pissed me off for the rest of the session as I should have gotten 450lbs as a good max. I went to bench and went for my guestimmated 1 RM at a paused, clean press at 275lbs, and I busted it out. I decided to choose 300lbs and I busted it out for my 2nd attempt at a paused and smooth easy press. The weight felt heavy, but one thing I noticed that sheiko does not prepare for heavy weight training, just adapts the body in lifting heavy weights in a different way. I attempted 310 and failed ahlfway up, but I was very happy to hit a perfect 300lbs as I was kind of worried it would have been harder than what it was. I went to deadlifts and felt horrible and my right glute was very tender from squatting and walking all day at work, and the weight felt very heavy. I went for 455 and it wnt pretty smooth, but nothing like ever before. I guestimmated a 475lb max effort 4 weeks ago and I got 500lbs to beat that guess max.
My starting maxes were all guesses so I could have improved way more or less, but as far as I am concerned I improved by atleast 20+ lbs on all lifts in 4 weeks from overtraining my CNS on Sheiko
I will restart my power/hyper split most likely, but will change it up for a more powerlifting focus rather than bodybuilding for 85% focus so that I can work on my sticking points and handeling heavier loads on my body so that it will not feel as heavy. Even though I had a horrible session, I still beat all of my guestimmations and I am on my way surely to beating my personal records by my next powerlifting meet around April
My pathetic Excuse for a Video-ahh use it as motivation to show myself how to quit being a puss
Sounds like Shieko was very good to you ... you progress in only 4 short weeks is awesome ... I wish I had a few of those numbers! Excited to see what you'll be throwin around in a few months!
Sounds like Shieko was very good to you ... you progress in only 4 short weeks is awesome ... I wish I had a few of those numbers! Excited to see what you'll be throwin around in a few months!
4 weeks it was pretty good progress and def was happy about the bench moreso than anything because my bench goes quick when dieting no matter what it seems like.
Quote:
Originally Posted by MKW
Damn man, SICK progress. And even more impressive to have each of those numbers on the same day.
Yea within a rushed 2 hours time as well as I just got off work and had to be hoem to get ready for the movies with the g/f or I woulda been in trouble
Quote:
Originally Posted by S.O.u.L.m.A.N
Great update Brandon. Those are all great improvements on your lifts. Nice 500 deadlift video too. That looked tough but you got it!
Pretty good, and 500lb deadlift ehh atleast its 500lbs and I know I broke that barrier out of 400's lol. It was tough and I am dissapointed in my deadlift as it was always my strength, but it will come back I believe as I am making it my focus possibly after I deload this week.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Yea within a rushed 2 hours time as well as I just got off work and had to be hoem to get ready for the movies with the g/f or I woulda been in trouble
Bench Press: 4/4/3 at 205 pounds to 1 x 5 at 225 pounds
Squat: 4/3/3/3 at 215 pounds to 3 x 5 at 240 pounds
Deadlift: 3 x 5 at 275 pounds to 3 x 5 at 315 pounds
Military Press: 4/4/2 at 140 pounds to 3 x 5 at 150 pounds
1 week deload instructed by Layne and we are starting a Westside Barbell routine for a bit. Westside will be nice, and kind of similar to the power/hyper split where it originated from, and the reason for actually doing westside is for more powerlifting focus + westside appears to be very nice for hitting those weak points on lifts. I dont enjoy deloads and this will be a miserable week, but it will be beneficial. Sheiko destroyed me and I really need a deload; no complaining, JUST DOIN!
Day 1 of Sheiko Beginning Body Measurements
Weight-
185.6
Arms
R-15.5 , L-16
Chest/Bust
43inch
Waist-
30 1/4
Thighs-
R-23.5 , L-23.5 inch
Calf-
R-16 , L-16
4 Weeks Later
Weight-
190.4 (+4.5lbs)
Arms
R-16 (+.5inch) , L-16(0 gain)
Chest/Bust
43 3/4 (+0.75inch)
Waist-
31.5 (+1.2inches)
Thighs-
R-24 (+.5inch) , L-24 inch(.5inch)
Calf-
R-16 , L-16 (0 gain)
This routine was with no direct bodypart work and yet my smaller right arm roughly improved 1/2 inch to equal almost identical with my stronger/bigger left arm.
Most Current Pics
Progress from after my show, until current Date
Overall since my show I have gained this much-17 weeks improvements
Weight-
Start-177.6 +13.8lbs
Arms
Start-R-15,L-15.5 R +1 inch , L-.5
Chest/Bust
Start-42 inches +1.75inch
Waist-
Start-29.5 +2 inches
Thighs-
Start- R-22.5 +1.5inch , L-22 inch+ 2 inch
Calf-
Start- R-15.5 , L-15.5 +.5inch gain
Start pictures from before and after show; some depleted and repleted
JUST FOR FUN LOL
This is my measurements, pumped, when I first started 3 years ago
Weight-175lbs (+16.4lbs)
Arms-
R-14inch(+2inch), L-14.4 (+1.5 inch)
Chest/Bust-
42inches (+1.75)
Waist-
33.4inches (-1.9 inches)
No leg measurements from this era
[img][/img]
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
Team Norton
Last edited by Frankdaddy; 11-16-2009 at 08:50 AM.
sup pimpin
great update pics. you can see the hardwork paying off.......USBF/NGA stage 2011 LETS DO IT!
__________________
Anthony Cosentino
AAEFX REP
P/RR/S Athlete All American EFX Supplements -- Nutrition you can feel and others notice
http://www.aaefx.com/
~^~ NATURAL FREAK ~^~
Everything's Bigger in Texas....NATURAL FREAK BULKS TO 240 and BEYOND w/ TEAM AAFEX
http://forum.bodybuilding.com/showthread.php?p=350613701#post350613701
Dont get me wrong though, sheiko really is brutal but I want more challenges. Sheiko has higher levels that we may do after this ME day, which will be beneficial in getting ready for smolov maybe. I want something to really shock my legs like sheiko is doing right now.
Linear Mode
