Psycho's 1st Ever Bulk

[The Big Sleep]

school social worker. Yes I've noticed my doms are significantly less and recovery quicker. Its worth it. But it's pure hell for the first week or two

Gotcha. And thanks for the feedback on the roller, it sounds like a worthy investment in that case

[psychodiver9]

Gotcha. And thanks for the feedback on the roller, it sounds like a worthy investment in that case

worth the investment imo especially given your goals. You won't regret it

[PerpetualMotion]

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.

[psychodiver9]

I've never done a super high volume routine so we will see.

I was gonna ask E if I should do benching paused or tng. I figured paused. Thanks for the input

[HunterCML]

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.

[psychodiver9]

I wouldn't go to a higher max if it's your paused bench max, but definitely pause every rep. If it's your T&G max, then you might was to increase weight a little bit and pause on working sets.

I was going to use paused max

[PerpetualMotion]

I wouldn't go to a higher max if it's your paused bench max, but definitely pause every rep. If it's your T&G max, then you might was to increase weight a little bit and pause on working sets.

Here's an example:

Paused Max = 225. One set might be 80% = 180lbs
T&G Max = 235 but he increases it to 245. One set might be 80% = 196lbs.

Reps are paused either way in your post, so how does your recommendation make sense?

[psychodiver9]

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/wk

[ErickStevens]

Pause everything!

[HunterCML]

Here's an example:

Paused Max = 225. One set might be 80% = 180lbs
T&G Max = 235 but he increases it to 245. One set might be 80% = 196lbs.

Reps are paused either way in your post, so how does your recommendation make sense?

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.

most of the experience Sheiko users in the PL forum recommend using a higher 1RM for your bench plus pausing it

I thought it might be a valid thing to consider since more people read this than just the posters/subscribers and we might lead someone to add 20lbs on their T&G and try pausing reps and then burn out in 3 sets. Anywho, trying to make things more clear I ended up fuddling it all up saying it sdrawkcab..

[psychodiver9]

I appreciate the conversation and feedback. Im going to test paused and will probably add some too it after I enter and see what it will look like

[psychodiver9]

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 day

[FitnessCPA]

Great work.

Disturbed is awesome workout music. That song is good.

[psychodiver9]

Great work.

Disturbed is awesome workout music. That song is good.

Thanks man. I'm happy with t. Really thought I had the 280 squat. So close.

[FitnessCPA]

Thanks man. I'm happy with t. Really thought I had the 280 squat. So close.

You'll get there. I really think if your form tightens up you'll do it very easily.

I like "Indestructible" by Disturbed for a good pump up song.

[The Solution]

Max's are set time to do work on sheiko!

[psychodiver9]

I don't think they have a bad pump song

[psychodiver9]

Max's are set time to do work on sheiko!

One more. Bench tomorrow. Then a deload week

[psychodiver9]

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 sheiko

[PerpetualMotion]

Why wouldn't you do all your maxes in one session? Didn't (don't) you want to compete?

[psychodiver9]

Why wouldn't you do all your maxes in one session? Didn't (don't) you want to compete?

Yeah I still want to compete. I doubt i will be able to until this summer. I considered doing that yesterday but decided I wanted to come back so I could do accessory. This was really just to test progress and get numbers for sheiko not to simulate a meet.

[HelpxMe]

I thought my maint was around 3100. I got down to 2200 and wasnt losing. Now I think I wa just plateaued. I'm gonna up it to 3200-3300 this week and see what happens

as you mentioned, you said you run.. how often do you run and for how long? usually cardio is the reason, since you mentioned you only increased from your maintenance like 200-300 calories..

[psychodiver9]

as you mentioned, you said you run.. how often do you run and for how long? usually cardio is the reason, since you mentioned you only increased from your maintenance like 200-300 calories..

How old is that post? I don't remember even posting it. It's probably from my bulk a year ago. Haven't been running much at all lately

[HelpxMe]

yeah lol just noticed its like year ago, so what did you do? did you raise your calorie intake?

[The Big Sleep]

You bench as much as you squat? Damn, I wish I had that kind of pressing power. Enjoy the deload week

[psychodiver9]

You bench as much as you squat? Damn, I wish I had that kind of pressing power. Enjoy the deload week

Lol it's more that my squatting is weak as fuk

[The Big Sleep]

Lol it's more that my squatting is weak as fuk

I guess I was trying to put a positive spin on it hah

[psychodiver9]

I guess I was trying to put a positive spin on it hah

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.

[SoulZeppelin]

Strong couple of sessions setting up for Sheiko - 270/270/405 is good stuff bro!

[psychodiver9]

Strong couple of sessions setting up for Sheiko - 270/270/405 is good stuff bro!

Thanks bro. Gotta get all 3 up but especially that squat