Hi all--
I decided to give Sheiko a try, so I am starting a new journal. I am starting with Sheiko 29 http://www.elitefts.com/documents/Sheiko29.htm. I am giving Sheiko a try because 1) I LOVE a challenge 2) I want to improve the big 3 and 3) I want to give my body and mind a nice change-up. I have no plans to compete this year; I want to stay injury free and have fun.
I am using the following numbers for my 1 rep max:
Bench 195
Deads 240
Squats 235
I've squatted and deadlifted more in the past, but I haven't matched those numbers this year, so I'm using current stats only.
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Thread: Tifflex's journal
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04-13-2012, 08:23 PM #1
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Tifflex's journal
Genshai
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04-13-2012, 08:41 PM #2
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Week 1 Day 1
Bench Press
45x5
65x5
100x5
125x4x2 miscalculated weight
135x3x2
145x3x5
Squats
115x5
145x5x2
165x5x5
Bench Press
95x5
115x5
135x4x4
Pullups Assisted
10x5
Good Mornings
165x2 too heavy
155x5
145x5x3
Training took 1:29 to complete. I rested as long as needed to recover and mentally prepare for the next set. I was happy getting the first workout in the books. I second guessed my choice of training a half dozen times; I definitely got the challenge I was looking for.Genshai
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04-13-2012, 08:55 PM #3
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04-14-2012, 07:42 AM #4
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04-14-2012, 08:32 AM #5
IN on first page!
I'm with ya on miscalculating. My first week on Ortmayer's Deadlift Program, I mis-loaded the bar twice. I spent more time futzing around with loading the equipment than actually lifting it. I face-palmed myself so much, I bruised my forehead!
Training on a pre-set program is definitely a big change from working a bodybuilding split, but it's really cool to already know exactly what you need to do to keep moving forward. Just plug in the numbers, and do work.
You'll do well here.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-14-2012, 08:36 AM #6
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04-14-2012, 08:55 AM #7
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04-14-2012, 10:04 AM #8
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04-14-2012, 06:47 PM #9
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
I appreciate the support!
I spent time before training jotting down the weight and reps I was supposed to use. I too face-palmed a few times after I realized I had too much weight on the bar.
I'm excited about the program; I was supposed to start the program on Sunday but I couldn't wait. Thanks for the BFS link; I ordered a pair of 1.25 plates today.
Thank you! Please feel free to chime in as needed. I'm open to critique.
Thank you Rob; I agree with your assessment as goals make me feel alive.
Thank you! I'm looking forward to the challenge!
.
.
.
I have to get ready for swimsuit season. I am scheduled to go to the beach the week of July 09, so the diet started on Thursday. I am eating at a slight deficit as I want to preserve as much muscle as possible. My goal is to lose 20 lbs in ~12 weeks.Genshai
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04-15-2012, 05:55 AM #10
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04-15-2012, 06:04 AM #11
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04-15-2012, 10:24 AM #12
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04-15-2012, 11:00 AM #13
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Week 1 Day 3
Bench Presses
45x10 w/u
65x8 w/u
100x5
120x5
135x5
145x3x2
155x2x2
145x3x2
135x5
120x6
100x8
DB Flyes
25x5x2
30x5x2
35x5x2
40x5x2
45x5x2
Squats
65x5 w/u
95x5 w/u
120x5
145x4x2
165x3x2
175x3x5
Seated Good Mornings
45x5 w/u
65x5 w/u
85x5x5 lower back is owned
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Today's training took 1:58 minutes to complete. I had a hard time sleeping last night because I was ready to train. I felt strong today; in fact, I felt like I could have trained another hour if I had to. I actually had an emotional experience while training (no PMS). Please know that I am not a very emotional person, but I was overcome as I thought how blessed I am to do something I really enjoy. Gosh, I sound like someone who's deep in contest prep.
Bench presses went well. I concentrated on perfecting form on each rep. I was unsure how much weight to use on db flyes, so I added weight on every other set. Squats were taxing as I expected them to be. I had to mentally dig deep on the last couple of working sets. I'd never done seated good mornings, so I kept the weight relatively light. I will slowly add weight as it shouldn't take a lot of weight to target the lower back.
My next training day will be Tuesday where I will work up to 80% of my max.
Happy Sunday!!Genshai
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04-15-2012, 12:15 PM #14
Good deal, Tiff.
It would probably be a good idea to paint your name on them somewhere after you get them; might eliminate any possible misunderstandings at your gym.
That's something else that's so different with strength training from bodybuilding training--the time required between sets to completely recover for the next one. No probs; take as long as you feel like it takes.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-15-2012, 06:09 PM #15
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04-15-2012, 06:20 PM #16
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04-16-2012, 06:31 AM #17
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26944
No, it's understandable. We are in the gym a whole lot more than we are up on stage. You have to get some joy and satisfaction from the work we do day-in and day-out. It's all good.
Bench presses went well. I concentrated on perfecting form on each rep. I was unsure how much weight to use on db flyes, so I added weight on every other set. Squats were taxing as I expected them to be. I had to mentally dig deep on the last couple of working sets. I'd never done seated good mornings, so I kept the weight relatively light. I will slowly add weight as it shouldn't take a lot of weight to target the lower back.
My next training day will be Tuesday where I will work up to 80% of my max."First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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04-16-2012, 09:27 AM #18
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
You summed it up well.
Originally Posted by Ed
I knew you'd understand.
Thank you! I tend to rise to the occasion when faced with mental/physical demands. I expect Sheiko to take me to another level.
LOL; I started mentally squatting this morning.Genshai
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04-16-2012, 10:18 AM #19
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Happy Tuesday all--
I didn't list my macros goal as I need to tighten up for summer:
170g p
250g c
50g f
For now each day is the same as far as macros are concerned; I'll add refeeds when I stall or need extra cals to recover. My diet consists of chicken, whey, greek yogurt, turkey, steak, lean ground beef, eggs, almonds, natty pb, cheese, whole wheat bread, ww tortillas, cheerios, oats, potatoes, veggies and fruit. I will also add skinny cow ice cream as a treat.Genshai
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04-16-2012, 10:41 AM #20
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04-17-2012, 10:06 AM #21
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48132
In for the motivation. 195# bench....I better be getting serious again.
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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04-17-2012, 04:02 PM #22
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04-17-2012, 05:49 PM #23
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
Week 2: Day 1
Squats
45x5 w/u
95x5 w/u
125x5
140x4
165x3x2
190x3x5
Flat Bench Presses
65x5 w/u
100x5
115x4
135x3x2
155x2x6
Pec Deck
75x10
75x10
75x10
75x10
75x10
Dips Assisted
8, 8, 6, 6, 7
Squats
120x5
140x4
165x3x2
175x3x4
Good Mornings Standing
135x5
135x5
135x5
135x5
135x5
Cardio
27 min upright bicycle
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Training took 1:45 to complete. I trained later this afternoon and thoroughly enjoyed the change up. The afternoon crowd was livelier and I got the chance to squat next to a couple of amazing lifters. I also received several compliments on my form and strength.
Squats were a bit taxing today as it took me a while to warm up. Bench presses went extremely well; 155 felt like 95 lbs.
Tomorrow-cardio
Have a great night!Genshai
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04-18-2012, 03:15 PM #24
Tiffany!
My eyes are popping out of my head...lol
You are just so strong
Not only strong but your determination and passion spews out of you.
Very Inspirational!
And I Completly LOVE your post about your feelings toward your 'gym' workouts, and how blessed you are ♥
It's a super feeling, only a certain people can understand
I am in here with you along your journey!!
And Thanks for visiting me in my New Journal
Blessings to you♥In this world, there is Real and Make-Believe. To fear is one thing. To let fear grab you by the tail and swing you around is another. ▪█──────█▪
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04-19-2012, 08:29 AM #25
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04-19-2012, 08:42 AM #26
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04-19-2012, 09:02 AM #27
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04-19-2012, 11:31 AM #28
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04-19-2012, 02:12 PM #29No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-20-2012, 06:48 AM #30
- Join Date: Feb 2007
- Location: Georgia, United States
- Age: 52
- Posts: 14,022
- Rep Power: 45032
LOL! I am just starting to cut and you're coming off contest prep; trust me my macros will change.
Thank you; squatting twice is mentally and physically grueling. I LOVE IT.
Yes; I think it's referred to as halting in the PL'ing world. I start the deadlift, stop at the knees, pause for 1 second, and then lower to the floor.
Here's a video of the exercise. I use a regular stance:
Originally Posted by Ironwill
I found her journal; thanks for letting me know. 110 is outstanding! How do you like training others?
Mentally, I'm not ready to compete. I have a lot going on and don't want to add contest prep to the mix--just yet.Genshai
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