Progress, Progress, Progress

[DFisco]

Dynamic Upper (Deload) & LISS

Dips
-BW x 10 (3 sets)

Pullups
-BW x 8 (3 sets)

BB Flat Bench
-135 x 8 (3 sets)

CGBP
-155 x 5 (3 sets)

Facepulls//Plate External Rotations
-80 x 10//5 x 10 (3 sets)

LISS
-Rower, 25 mins, 4600 m

[DFisco]

Weight

186.2 (-1.8)

[DFisco]

Deadlift Day

Deadlifts
-135 x 5 (DO)
-225 x 5 (DO)
-275 x 5 (DO)
-315 x 3 (DO)
-365 x 2 (1 DO, 1 Alt)
-410 x 2 (Alt)

Speed Pulls: 90 sec rest between sets
-330 x 3 (6 sets)

Snatch Grip Static Holds
-245 x 49 sec
-245 x 42 sec

Glute Ham Raises
-5 Unassisted(PR), 3 assisted
-3 Unassisted, 5 Assisted
-1 Unassisted, 7 Assisted

BB Rows//Arched Back Good Mornings
-135 x 8//135 x 8
-185 x 8//185 x 8 (2 sets)

Deadlifts felt pretty hard today. I don't know if it's the drop in body weight or not having done heavy deads in a while, or a combination of the two.

Only did 6 of the 8 speed pull sets...and none of them were particularly fast either. GHR's and rows felt good, GM's were meh. Tried practicing snatch grip holds for the finals but my grip was a little shot from deads before.

Side note...I'm thinking about trying Sheiko 29 out. More volume, less intensity might be good for the cut (been having some difficulty going heavy on the big lifts lately)...or it might be terrible (recovery)...idk.

If I do I'd prob go a little closer grip on bench bc of my shoulder...which is another thing I'll have to be conscious of.

[DFisco]

HIIT

HIIT: Rower
-5 min warm up
-10 intervals
-5 min cool down

Sprinter Situps//Reverse Situps
-BW x 15//BW x 15 (3 sets)

Donkey Calf Raises DC Style
-2 plates x 10

Donkey Calf Raises
-4 plates x 12 (2 sets)

DB Fat Gripz Static Holds
-75 lb x 35 sec each hand (2 sets)

Captains of Crush #1
-Right Hand 10 reps
-Left Hand 7 reps

[DFisco]

Max Effort Upper

BB Floor Press
-Bar x 10
-95 x 5
-135 x 5
-185 x 5
-205 x 5
-225 x 5
-235 x 5
-240 x 4, failed on rep 5
-245 x 2
-265 x 1, failed on rep 2

DB Flat Bench
-80 x 5
-105 x 5 (3 sets)

BB Row//Facepulls
-135 x 10//120 x 10
-185 x 10//120 x 10 (3 sets)

BB Shrugs
-135 x 10
-225 x 5
-315 x 5
-405 x 5 (2 sets)
-495 x 5 (cheaty)

BB Cheat Curls
-Bar x 10
-95 x 5
-135 x 5 (3 sets)

Floor Press was a new exercise, went alright. I had trouble doing it for reps, I was losing some tightness on each rep. I could have definitely gone higher and hit singles, just the pauses at the bottom between reps killed me.

[DFisco]

Sheiko #29, Week 1, Day 1

BB Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4 (2 sets)
-195 x 3 (2 sets)
-210 x 3 (5 sets)

Squat
-135 x 5
-205 x 5
-245 x 5 (2 sets)
-285 x 5 (5 sets)

BB Bench Press
-140 x 5
-170 x 5
-195 x 4 (4 sets)

DB Flies
-20 x 10 (5 sets)

Good Mornings
-135 x 5 (5 sets)

Honestly wasn't that bad. Actually finished quicker than my normal workout lengths. Only thing that was kind of hard were squats...but they're hard all the time now.

The high volume on bench allows you to dial in your form, at least.

[DFisco]

Weight

185.2 (-1.0)

[DFisco]

LISS & Calves

LISS
-Rower, 25 mins, 4550m

Donkey Calf Raises DC Style
-3 plates x 10

Donkey Calf Raises
Drop Set:
-4 plates x 12
-3 plates x 12
-2 plates x 12
-1 plate x 12
-BW x 12

[Active247]

REALLY wish i could do GHRs

[DFisco]

REALLY wish i could do GHRs

They're starting to feel a little easier...10 unassisted would be sweeet.

But really...you can bench without pain and I can do ghr's without pain...either way it sucks.

[Active247]

They're starting to feel a little easier...10 unassisted would be sweeet.

But really...you can bench without pain and I can do ghr's without pain...either way it sucks.

this is trueee... f*** injuries!!!!

hit 2 sets of 315 for 2 on box squats though

and 405 for 2 on glute bridges!! WHATTTTT!!! haha

[Squizzzer]

yeah...tell me about it...


and sorry bout bouncing so quick on tuesday i have class right after work and with that chick ALWAYS comin late i feel like i have to rush...

[DFisco]

this is trueee... f*** injuries!!!!

hit 2 sets of 315 for 2 on box squats though

and 405 for 2 on glute bridges!! WHATTTTT!!! haha

getting some powerful thrusts there buddy...no homo

yeah...tell me about it...


and sorry bout bouncing so quick on tuesday i have class right after work and with that chick ALWAYS comin late i feel like i have to rush...

lol...well the stretching is helping your hamstring at least, isn't it?

but np...i just grabbed my bag and left anyway.


BUT I just spent about 45 minutes doing mobility work...static hip flexor stretches, lots of foam rolling for my back and legs, rolled a good deal on a tennis ball and field hockey ball for my glutes and I gotta say I feel pretty good right now. I noticed I was getting some butt rounding on squats and my hips were SORE yesterday and today. Just did some BW squats and I don't think I'm getting that rounding. Gotta remember to do some long sessions like this again...maybe squats feeling hard had something to do with bad mobility lately too...aside from dietting...

[DFisco]

Sheiko #29, Week One, Day Two

Deadlift to Knees
-135 x 5 (DO)
-225 x 5 (DO)
-240 x 3 (DO)
-285 x 3 (2 sets, DO)
-335 x 3 (2 sets, DO)
-355 x 3 (4 sets, Alt)

Incline Bench Press
-Bar x 6
-95 x 6
-135 x 6 (4 sets)

Dips
-BW x 5
-45 x 5
-70 x 5 (5 sets)

Rack Pulls (~1 inch below knee)
-135 x 5
-260 x 4
-310 x 4
-355 x 4 (2 sets)
-405 x 3 (4 sets)

Lunges
-40 lb dbs x 10 (5 sets)

Sprinter Situps
-10 lb med ball x 20 (3 sets)

Little harder today. Never done either variation of the dl that I did today. I mean I understand the purpose was to split the deadlift into the initial push and the lock out, but they felt a little weird. Tried to fire with my legs on the dls to knees, and really push my hips through on the rack pulls.

Didn't have much energy even though I was super psyched up last night to lift. I know I shouldn't blame sub-par performance on anything but myself but my body could sure use some more carbs for the gym haha. The rack pulls were a little difficult, but on the last two sets of 405 I got a little into it and they felt easier...so maybe I'm just not getting in the zone like I used to.

I'm not entirely sure how my back was looking on the dls too...

Kept the assistance lifts light bc of the energy thing. I'll definitely go heavier on lunges next time

[DFisco]

Weight

185.4 (+0.2)

ugh. so i weigh in tuesdays and fridays, and usually do a LISS on tuesday and thurs, but bc of sheiko the second LISS is getting moved to Friday later in the day after weigh in. idk if this could have an effect, +0.2 isn't a big deal, just wish it was at least -0.2.

i want the dietting to be over so i can lift heavy again and this is just gonna set it back further

[DFisco]

i sound like a phaggot

[Quelly]

i sound like a phaggot

somebody left their computer logged in and had a friend/sibling hop on

[DFisco]

somebody left their computer logged in and had a friend/sibling hop on

haha, believe it or not that was actually me making fun of how much complaining I was doing

[Quelly]

haha, believe it or not that was actually me making fun of how much complaining I was doing

damn...lol

[malfee]

STEVE UP IN THIS MOTHERFUKCER! Dion is one of the few dudes in our school gym who actually knows what he's doing -- a beacon of hope among the masses.

[DFisco]

STEVE UP IN THIS MOTHERFUKCER! Dion is one of the few dudes in our school gym who actually knows what he's doing -- a beacon of hope among the masses.

haha good to have ya here dude

Misc. Pulling/Prehab/LISS

Pullups
-BW x 10 (3 sets)

Glute Ham Raises
-6 Unassisted (PR), 2 Assisted
-8 Assisted

Chest Supported DB Rows
-45 x 10
-60 x 10 (3 sets)

Alt DB Curls//Cable Scarecrows
-35 x 20//20 x 10
-35 x 20//30 x 8 (2 sets)

Snatch Grip Deadlift Static Hold
-245 x 44 seconds...damn...20 seconds less than RU Strong Prelims

Muscle Snatch
-Bar x 8 (3 sets)
L-Lateral Raise
-15 x 8
Low Pulley Cable External Rotation
-20 x 10 (2 sets each arm)

LISS
-Rower, 25 mins, 4600m

I wanted to throw in some pull movements with prehab and liss bc Sheiko doesn't really use any...and with my bad shoulder I thought it would be a good idea. Kept things light and not too much volume

[DFisco]

Weight

...so I'm starting refeed days on Thursdays and Sundays so I'm changing my weigh-ins to Weds and Sat..which conveniently gave me the excuse to weigh myself again this morning:
184.4 (-1.0)

[DFisco]

Sheiko #29, Week One, Day Three

BB Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 5
-195 x 4
-210 x 3 (2 sets)
-225 x 2 (2 sets)
-210 x 3 (2 sets)
-195 x 4
-170 x 6
-140 x 8

DB Flies
-25 x 10 (5 sets)

Squats
-Bar x 5
-135 x 5
-205 x 5
-245 x 4 (2 sets)
-285 x 3 (2 sets)
-305 x 3 (5 sets)

Good Mornings
-140 x 5 (5 sets)

Bench felt easy, and for the first time in a while squats didn't feel too hard.

[DFisco]

HIIT, Calves

HIIT: Rower
-5 min warm up
-10 intervals
-5 min cooldown

DC Style Donkey Calf Raises
-3 plates x 10

Donkey Calf Raises
-4 plates x 15
-5 plates x 12 (2 sets)

[DFisco]

LISS
-Concept II Rower
-25 mins
-4600 m

[DFisco]

RU Strong finals were tonight...what a joke.

Came in 3rd in the 185-199 weight class even though I'm under 185 now. I had 42 points, second had 43, first had 44. Two kids that beat me didn't get called for any rule violations...they rested the bar on their legs during the static hold.

Came in first in ajax row, third in static hold, 5th in atlas stones, 4th in tire flip.

Went real slow on stones on purpose just to get some points on them this time.

Tire flip messed up..they had me flip it next to a curtain and on my third flip it got stuck in the curtain...bs...should have had first, would have won overall then too.

Frat losers with friends as the refs...yea keep doing your bis/tris split, who needs to squat?

[malfee]

RU Strong finals were tonight...what a joke.

Came in 3rd in the 185-199 weight class even though I'm under 185 now. I had 42 points, second had 43, first had 44. Two kids that beat me didn't get called for any rule violations...they rested the bar on their legs during the static hold.

Came in first in ajax row, third in static hold, 5th in atlas stones, 4th in tire flip.

Went real slow on stones on purpose just to get some points on them this time.

Tire flip messed up..they had me flip it next to a curtain and on my third flip it got stuck in the curtain...bs...should have had first, would have won overall then too.

Frat losers with friends as the refs...yea keep doing your bis/tris split, who needs to squat?

[DFisco]

dam u

see what i did there

[malfee]

dam u

see what i did there

mind=blown

[DFisco]

Sheiko #29, Week Two, Day One

Squats
-Bar x 5
-135 x 5
-205 x 5
-245 x 4
-285 x 3 (2 sets)
-325 x 2 (5 sets)

BB Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4
-195 x 3 (2 sets)
-225 x 3 (5 sets)

DB Flies
-25 x 10 (5 sets)

Push-ups
-BW x 10 (5 sets)

Front Squats
-135 x 5
-180 x 3 (2 sets)
-225 x 3 (2 sets)
-245 x 2 (4 sets) (PR)

Skipped 5 x 5 Good Mornings since I was in there so long and I got the big exercises done anyway.

Back squats didn't feel that bad.

Bench felt a little hard bc my form just wasn't there today.

Front squats were brutal. Never gone above 185 on fronts so it got rough...also never used the clean grip but did for all the sets today.

I couldn't keep my elbows up high on some of the 245 sets... if anyone that front squats heavy (Quelly lol) knows any techniques or mobility exercises to make that easier I'm all ears. I was feeling it in my elbows at times, not in my wrist if that helps diagnose any form issues.