Cutting blows - The chronicles of Newbtime

[Newbtime]

Sheiko cms ms prep '2' week 1 day 2

3.5" deficit deadlift

135x8
225x8
350x4
420x3
455x4x2

Bench

45x12
135x10
215x5
255x5
295x2x4
315x2x3
335x2x2
355x3x1 all paused
335x2x2
315x2x3
295x2x4
275x5
255x6
235x7
215x8

DB fly

60x2x10
60x3x8

Deadlift

225x5
350x4
420x3
490x2x3
560x2x3
595x4x2 these selts felt smooth...

Weighted decline situp

45x3x8

Squat, high bar, bottoming out, pausing - in place of leg press

405x4x5, supposed to do 6 sets but I went heavier then I should of so i figured it was aight... was freaking dead at that point


total workout time 5 days and 23 hours.

hit my form like perfectly on the 355 bench singles.... ever hit your form so perfectly the bar feels weightless? that happened on pretty much all of the 355 sets.

This workout felt way better then the last.

[uberdude]

damn, you make 560 look like 135 and doing paused atg squats with 405 after all that, wtf man

[DesireToGrow]

not human/10.

[expole710]

I happened to discover yours. Thanks for the excellent information!

[ChaseT]

Gjjm

[Big Sexy J]

Your speed was awesome on all sets big bwai..


are we still bonding at the BMC?

[Newbtime]

damn, you make 560 look like 135 and doing paused atg squats with 405 after all that, wtf man

not human/10.

Gjjm

thanks guise

I happened to discover yours. Thanks for the excellent information!

thanks... i think...


where are you from?

Your speed was awesome on all sets big bwai..


are we still bonding at the BMC?

Depends... do you still want to dodge me on aim brah?

[Big Sexy J]

Depends... do you still want to dodge me on aim brah?

I always forget I have AIM now!

[Newbtime]

I always forget I have AIM now!

sure...

Sheiko cms ms prep '2' week 1 day 3

Squat

135x8
225x5
275x3
365x5
430X4
495X2X3
560X4X2

Bench

45x18
135x8
185x5

+ 100 chain

1755
205x4
240x2x3
270x6x2

DIP+ 20 lbs

3x5
x8

Squat

330x5
395x4
460x3
530x5x3

Good morning

315x4x3
405x3


everything felt good today. last set of the 560 squat felt the best ironically.

[DesireToGrow]

Nice work bud, that bar is flying when you are squatting.

[Newbtime]

thanks dude, squat is feeling good this week.





Sheiko cms ms prep 2 week 1 day 4


Deadlift to the knee

135x8
225x8
315x5
350x3
420x3
490x2x3
525x4x2

Bench

45x18
135x8
215x6
255x6
275x5x6

Dl off blocks mid ish shin

490x4
560x2x3
630x2x3
700x3x2, last rep of last set was a pretty good grinder

Sldl with bar out infront of standing on block

225x8
245x4x10

DB side bends

80x3x10


Sheiko is looking like a great routine for me so far, it seems to know exactly when I need to deload/lighten things up.... I was thinking to myself "this is only week 1 of the block pulls and im already killing myself on these sets, ****"

then I checked the rest of the ms prep, and the rest of the saturdays that involve block pulls are lightened up.

I think going heavier on the GMs then i was supposed to yesterday contributed to how hard the 700x3x2 was, along with a few other variables.... the weight felt light in my hands though.

[Bohker78]

Are you not doing the skill evaluation day?

[dtaps24]

your progress is impressive, speed is picking up noticeably, be interesting to see where you're at once this run is done. You thinking about checking your maxes anytime soon so you can get an idea of where to open when you qualify for RUM?

[Newbtime]

thanks dewds


the skills evaluation day is 1 month away.


i dont know if I should deload for a week, before i start the cms ms comp phase though.... the skills evalutation is day 2 of it....

[Bohker81]

thanks dewds


the skills evaluation day is 1 month away.


i dont know if I should deload for a week, before i start the cms ms comp phase though.... the skills evalutation is day 2 of it....

You don't deload...at least none of us deload. You gotta keep up the volume. It's kinda weird how it works, you'll probably hit PR's on that day even though you have pretty hard wokrouts the week before.

[Newbtime]

You don't deload...at least none of us deload. You gotta keep up the volume. It's kinda weird how it works, you'll probably hit PR's on that day even though you have pretty hard wokrouts the week before.

http://forum.bodybuilding.com/showth...ko+spreadsheet


download that spreadsheet if you dont have it already so you know what im talking about

the cms ms prep 1 is the first 4 weeks of this http://www.elitefts.com/sheiko/Sheikotrcomp.htm

the rest is the cms comp on that spread sheet....


i added another 4 weeks inbetween week 4 and 5 of that 9 week program (cms ms prep 2).... and that cycle I added deals with way heavier weights... so thats why I think a deload of some sort would be a good idea.




Cms ms prep 2 week 2 day 1


Bench


45x12
135x8
185x5
215x5
255x4
295x2x3
335x5x3

Squat

135x8
225x8
330x5
395x4
460x2x3
530x5x2 no belt

Bench

135x8
215x5
255x5
295x5x5


Squat, high bar, very close stance bottoming out

315x2x5
365x3x5
405x5

the form i used last time I did the accesory squats allowed me to go way deeper, but didnt hit my quad as good as the narrower squats... so ill stick with doin them this way.

GM

315x5x5


the heavy GMs and block pulls did a number on me.... everything felt much heavier then normal and my upper back was feelin beat. everything felt easy though. Im glad today wasnt a 85% squat day.

Gonna hit up the good ol inversion table.

[EinMassengrab.]

Вы - красивый мальчик.

[Lager1]

I know Newbtime, and you really aren't supposed to deload.

We do a 4 week prep cycle and then go directly into the 5 week comp cycle which has a light day first, and then the skill evaluation shortly after that same week.

deloading is not necessary and not advisable, you should keep the volume up throughout. deloading is built into the routine already. you peak at the end, not in the middle.

but like I said, the routine is structured so that you probably WILL hit some PR's on skill eval. day.

[Newbtime]

Sheiko cms ms prep 2 week 2 day 2

Bench

45x12
135x8
185x5

+ 100 chain


175x6
205x4
240x2x4
255x2x3
270x3x2
255x2x3
240x4
220x5
205x6
190x7
175x8


DB fly

55x5x9


Deadlift

350x4
420x4
490x2x3
560x6x2


squat deloading/pausing on pins

315x6x5

Weighted situp

45x4x10

[TrettinR]

[EinMassengrab.]

^ what he said

[Newbtime]

Guys, srsly?


Cmon guys...

[ChaseT]

[Newbtime]

GodDamnit **** **** **** ***

[ChaseT]

[entropy1]

[Big Sexy J]

Awesome DB flys, how did the contraction feel?

[Newbtime]

WTF is happening to my journal


all of you, negged.



Sheiko cms ms prep 2 week 2 day 3


Squat
135x8
225x8
330x5
395x4
460x2x3
530x5x3

Bench

45x15
135x8
185x8
215x5
245x4
285x2x3
325x6x3


Cut out the dips, will do different assistance **** later, i think dips are a waste of time

Squat

330x6
395x2x6
430x3x6

Sldl with bar way out infront of me, starting from a hang, standing on 4" box

245x2x10

lower back fukin dead, cut it short.


My deadlift is going to be fawkin awsumzzzz after sheiko.

[Newbtime]

blue heat+ hammer curls = awesome for elbow twinges


next bench day the base max will be back to 415.... might go to 420 actually

[Newbtime]

Sheiko cms ms prep 2 week 2 day 4


Deadlift to knee

135x8
225x5
350x5
420x2x5
490x4x4

Incline bench

<warmups>

260x6x3

Tricep pushdown

90x3x8

Db side laterall

45???x3x12

Deadlift off box

315x?
405x?
525x2x4
595x2x3
665x4x3

Quad squat

6x5

db side bends 90-105 dumbell

2x12


Dls felt light...

Not really sure how heavy to go on the incline bench so i kept it light,dunno what was goin on with my elbow yesterday, but it was fine today... probably shouldnt of lightened up the bench but what ever