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Thread: Psycho's 1st Ever Bulk
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01-30-2013, 10:55 AM #5221
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01-30-2013, 10:59 AM #5222
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01-30-2013, 12:32 PM #5223
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
Good luck with Sheiko, man. You'll love it if you like a lot of volume and spending time in the gym. One thing I recommend to save you time is to superset the GMs with the chest flies (if you can).
Speaking of the DL portion, the only thing I hated about it was the frequency. Once a week made the lift feel so foreign to me. Also, I don't think Eric mentioned it but most of the experience Sheiko users in the PL forum recommend using a higher 1RM for your bench plus pausing it. It seemed pretty unanimous. I'd recommend the same after my run through because if you use your real 1RM the bench will be stupid light and you might not get anything out of it.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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01-30-2013, 01:37 PM #5224
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01-30-2013, 02:25 PM #5225
I wouldn't go to a higher max if it's your T&G max, but definitely pause every rep. If it's your paused max, then you might want to increase weight a little bit and pause on working sets.
Last edited by HunterCML; 01-31-2013 at 07:51 AM. Reason: Dyslexic derp.
IIFYM - not even once.
www.AlanAragon.com
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01-30-2013, 02:46 PM #5226
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01-30-2013, 02:46 PM #5227
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
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01-31-2013, 04:28 AM #5228
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
Yesterdays macros 3195 88/348/273
BW. Official weigh in 207.1. +2.3 from last week. Not bad considering cal bump and had an awful weekend eating. I expect more stabalizing downward over next day or two.
Progress is 23.3 lbs in 19 weeks. Avg 1.22/wkPL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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01-31-2013, 05:24 AM #5229
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01-31-2013, 07:48 AM #5230
I meant it the other way around. lol dyslexic moment. Edited the post.
So if it's a paused max, and you're accustomed to doing paused sets, increase max because more than likely it will be easy throughout the entire routine (or at least was the case for me).
If it's your T&G max, and you're not accustomed to doing paused sets, I wouldn't agree with adding weight - just pausing in itself will really increase exertion as you're learning the technique/mechanics.
I think this goes pretty much without saying but was further expounding what you said in the the previous post.
Originally Posted by PerpetualMotionIIFYM - not even once.
www.AlanAragon.com
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01-31-2013, 08:10 AM #5231
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02-02-2013, 08:19 AM #5232
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
Yesterdays macros 3160 92/343/274
BW 206.7
Today's workout. Lower "ME" max test
20 min roll/stretch
Bike 5 min
Hip swing warm up 20lbs
Squats
Bar-10
155x3
155x5
185x3
205x2
225x1
245x1
255x1
270x1 post injury PR
Was easier than I expected so I tried for
280x0
Grinded the fuk out of it and was close but got burried.
Deads
225x3
295x2
315x1
365x1
405x0
-was pissed. Barely broke the floor. I took a few minutes and pep talked. I did not want to walk out of there on a negative note. Bumped my PR song Meaning of life by Disturbed. Listen and you'll get it
405x1 fuuuuuuuk yeah! PR baby 4pps finally
Pretty damn stoked about today. Squat and dead PR on the same dayPL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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02-02-2013, 08:30 AM #5233
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02-02-2013, 08:33 AM #5234
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02-02-2013, 08:35 AM #5235
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02-02-2013, 08:38 AM #5236
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02-02-2013, 08:48 AM #5237
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02-02-2013, 08:49 AM #5238
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02-03-2013, 08:03 AM #5239
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
Yesterdays macro 4211 167/502/210
BW 207.2. Didn't plan to weigh but felt lean and less bloated. .5 lbs after and extra 1k cals ain't bad.
Today's workout
~10 min roll/stretch. Surprised by lack of soreness especially my lower back
Upper ME Max test
5 min treadmill
RC 20-2x10
Bench
Bar-10
135x5
185x3
205x2 paused from here out
225x1
245x1
255x1
270x1 PR
I smoked 270 so decided to try 275 but dost have it
275x0
Floor press
205-5x6 +20 lbs first 3 sets more reps last two. Felt easy
Bb rows
205x4
185x8,5
-didn't do these last week. Felt a weird pain in hip on last set
Db hammer curl
50x12,11,9
-more reps
V grip tricep press
150-2x12
160x8
Face pulls
120x12,10
Notes
-PRs in all 3 270 squat 270 bench 405 pull 940 total. Happy but not satisfied.
-deload week then sheikoPL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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02-03-2013, 08:07 AM #5240
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
Why wouldn't you do all your maxes in one session? Didn't (don't) you want to compete?
“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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02-03-2013, 08:15 AM #5241
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
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02-03-2013, 08:52 AM #5242
- Join Date: Jan 2013
- Location: Miami Beach, Florida, United States
- Posts: 84
- Rep Power: 138
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02-03-2013, 08:56 AM #5243
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
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02-03-2013, 09:11 AM #5244
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02-03-2013, 12:25 PM #5245
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
You bench as much as you squat? Damn, I wish I had that kind of pressing power. Enjoy the deload week
Team HALEO™ Rep
∞[Echo in Eternity]∞
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•A mind too active is no mind at all•
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02-03-2013, 12:31 PM #5246
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02-03-2013, 12:35 PM #5247
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9939
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02-03-2013, 01:25 PM #5248
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
LOL thanks. Feeling a bit bummed about progress. I looked at my BF results and last Dec I was 206.5 as I was in January and my results were the exact same. Granted my wife is using the calipers and she's no expert but that is disappointing. I compared pics from last Dec to this Dec and I'm Definitley leaner but seems like I should have made more progress than I did.
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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02-05-2013, 11:23 AM #5249
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02-05-2013, 05:22 PM #5250
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