FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[KimPossible98]

Did she do Sheiko? I thought she did Smolov.....

I think in theory that would work but it really depends "where" your upper back falls apart. If it falls apart and you can't even break it off the ground, then the rack pulls aren't going to help you at all. But, if you get it to the knees and you feel like you're hunched over and you can't keep your shoulders retracted then yes, it should help. But I say this "in theory." It's been a while since I've worked rack pulls in to my program and I'v e read a fair amount of anecdotal stories from people who swear that rack pulls did not help their lockout at all.

Oh you're right, she did do Smolov.

Good input on the rack pulls, much appreciated

Granted, we had about a 10 minute wait for the curlers to get out of the squat rack but all in all a pretty solid day in there.

Yep.

[annemarie_DJ]

Never heard of Sheiko. Sounds interesting. I usually stick to old school methods which I still find effective for me. As for your 500 carbs, I'm with SK. My brain almost exploded at the thought! I live on a tenth of that amount. LOL

Have a great weekend. Enjoy the DOMS.

[NC_Tarheel]

Never heard of Sheiko. Sounds interesting. I usually stick to old school methods which I still find effective for me. As for your 500 carbs, I'm with SK. My brain almost exploded at the thought! I live on a tenth of that amount. LOL

Have a great weekend. Enjoy the DOMS.

Sheiko is old school....pretty much just bench, deads and squats w/ minimal assistance.

[FrmrHoss]

I have a desk job. Right now I lift 4X per week (light to moderate of course ) do 2 fairly intense GPP sessions per week, walk 80-90 minutes per week and I maintain 245ish on ~3100 cals.


In layman's terms.... F*** YOU

Thank you for the translation sir

Never heard of Sheiko. Sounds interesting. I usually stick to old school methods which I still find effective for me. As for your 500 carbs, I'm with SK. My brain almost exploded at the thought! I live on a tenth of that amount. LOL

Have a great weekend. Enjoy the DOMS.

50 carbs? I blast through that in my pre-workout bowl of cereal!

Sheiko is old school....pretty much just bench, deads and squats w/ minimal assistance.

Yes, it's the workout the cavemen did. The Russian cavemen....

[NC_Tarheel]

Yes, it's the workout the cavemen did. The Russian cavemen....

Da Comrade

[FrmrHoss]

January 9, 2011


WEIGHT:

181.2

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Sheiko 37 - Week 2, Day 1
Squat 160 x 5
190 x 4, 4
225 x 3, 3
255 x 2, 2, 2, 2, 2
Bench 135 x 5
160 x 4, 4
190 x 3, 3
215 x 2, 2, 2, 2, 2, 2
DB Flies 27.5s x 10, 10, 10, 10, 10 ss/
Pushups BW x 5 x 10
Squat 175 x 3
210 x 3
240 x 3, 3, 3, 3
Good mornings 205 x 5 x 5

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

No changes from the boss man and it looks like my weight gain is settling in to an appropriate pace. I'm up 5 lbs in 3 weeks, which is right where I want to be. Weight didn't really move much this week, so we're going to give it another one to see what's up before increasing calories anymore.

I've had a bit of a pain in my hip lately on the left hand side, gonna make sure to ice it a few times a day to see if that will help out. Donotlike.jpg

[gobbles23]

Ouch, hope you hip pain goes away too- how annoying!!

Nice workout!

[KasaraBrianne]

Yikes! That volume is intense. Hope your hip feels better - bet it makes it a difficult squatting sesh

[robertfah]

A belated Congrats on your engagement Hoss....that's awesome news. Hope you are liking Sheiko program as much as I did....like Adam was saying...doesn't look like much but once you get through one you realize how much volume you are doing.

[FrmrHoss]

Ouch, hope you hip pain goes away too- how annoying!!

Nice workout!

It IS annoying. I keep having a little bit of tightness in my left hamstring, and I've got another ART treatment session scheduled for next week. I'm hoping it's some kind of trigger pain associated with that. It had been bothering me the last few weeks, but as I got warmed up it went away, this time it persisted. But, still icing it down etc.

Yikes! That volume is intense. Hope your hip feels better - bet it makes it a difficult squatting sesh

Exactly

A belated Congrats on your engagement Hoss....that's awesome news. Hope you are liking Sheiko program as much as I did....like Adam was saying...doesn't look like much but once you get through one you realize how much volume you are doing.

It's a different mindset when you go in there for one of those routines man, like you know it's a marathon and jsut have to prepare to have a long struggle with the weights. It's been going well though. I saw this quote up on Berto's ******** page though, or somewhere, and it pretty much sums up my feelings on Sheiko:

"Loving Sheiko 40 right now I feel like in 2 months I will be able to wake up out of bed at 3am with a blood alcohol level of .08 and rock bottom 405 squat."

And thanks on the congratulations it's a very exciting time for us, even if a long time in the making. We've been dating since she was 18, and she just turned 25 this week. Inbeforejokesaboutcradlerobbing.

[NC_Tarheel]

And thanks on the congratulations it's a very exciting time for us, even if a long time in the making. We've been dating since she was 18, and she just turned 25 this week. Inbeforejokesaboutcradlerobbing.

If there's grass on the field play ball



/****bear

[Beast]

January 9, 2011


WEIGHT:

181.2

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Sheiko 37 - Week 2, Day 1
Squat 160 x 5
190 x 4, 4
225 x 3, 3
255 x 2, 2, 2, 2, 2
Bench 135 x 5
160 x 4, 4
190 x 3, 3
215 x 2, 2, 2, 2, 2, 2
DB Flies 27.5s x 10, 10, 10, 10, 10 ss/
Pushups BW x 5 x 10
Squat 175 x 3
210 x 3
240 x 3, 3, 3, 3
Good mornings 205 x 5 x 5

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

No changes from the boss man and it looks like my weight gain is settling in to an appropriate pace. I'm up 5 lbs in 3 weeks, which is right where I want to be. Weight didn't really move much this week, so we're going to give it another one to see what's up before increasing calories anymore.

I've had a bit of a pain in my hip lately on the left hand side, gonna make sure to ice it a few times a day to see if that will help out. Donotlike.jpg

It IS annoying. I keep having a little bit of tightness in my left hamstring, and I've got another ART treatment session scheduled for next week. I'm hoping it's some kind of trigger pain associated with that. It had been bothering me the last few weeks, but as I got warmed up it went away, this time it persisted. But, still icing it down etc.



Exactly



It's a different mindset when you go in there for one of those routines man, like you know it's a marathon and jsut have to prepare to have a long struggle with the weights. It's been going well though. I saw this quote up on Berto's ******** page though, or somewhere, and it pretty much sums up my feelings on Sheiko:

"Loving Sheiko 40 right now I feel like in 2 months I will be able to wake up out of bed at 3am with a blood alcohol level of .08 and rock bottom 405 squat."

And thanks on the congratulations it's a very exciting time for us, even if a long time in the making. We've been dating since she was 18, and she just turned 25 this week. Inbeforejokesaboutcradlerobbing.

Solid workouts Hoss! I have yet to try Sheiko, but my lower back has been feeling good lately so perhaps I will give it a go soon.

Regarding the sore hip, I was having hip issues and the cause of it was tight hip adductors, which felt pain free. Hopefully your ART session takes care of the issue, but if not I would consider giving your hip adductors some extra foam rolling/stretching attention.

[FrmrHoss]

If there's grass on the field play ball



/****bear

SHE WAS EIGHTEEN! Though, if she was 16 it would have been even hotter knowwhatimsaying /****bear.

Solid workouts Hoss! I have yet to try Sheiko, but my lower back has been feeling good lately so perhaps I will give it a go soon.

Regarding the sore hip, I was having hip issues and the cause of it was tight hip adductors, which felt pain free. Hopefully your ART session takes care of the issue, but if not I would consider giving your hip adductors some extra foam rolling/stretching attention.

The poundages moved during one of your Sheiko routines would be off the hook man. Would love to see your like 6 sets of 3 @ 495 for squats etc .

And yeah, with the squatting 3x a week for the most part, I've tried to be very pro-active with the foam roller/lacrosse ball and all sorts of soft-tissue treatment. IT's probably a practice I should keep up year-round but Sheiko has made me strive to be extra vigilant with it.

http://www.athleticdesign.se/athleti...l#application2 This is probably one of the coolest little applications I've ever seen. Can play around with it so you can see how femur length, etc changes the mechanical forces at play during a squat.

[sammykapp]

Good to hear that Sheiko is going well! If anything, the practice of being vigilant with the soft tissue work, warm-ups, and visiting the ART treatment will help keep your hip pain from becoming more problematic.

[whatnow5]

http://www.athleticdesign.se/athleti...l#application2 This is probably one of the coolest little applications I've ever seen. Can play around with it so you can see how femur length, etc changes the mechanical forces at play during a squat.

That is cool! According to that, I must have an extremely small femur/thigh length because of the position of my squat. Interesting...

[FrmrHoss]

Good to hear that Sheiko is going well! If anything, the practice of being vigilant with the soft tissue work, warm-ups, and visiting the ART treatment will help keep your hip pain from becoming more problematic.

I went to town on it last night with the foam roller and some hip mobility/static stretching and it felt decent this morning. Obviously, none of my workout really replicated the squat movement, but that was encouraging.

That is cool! According to that, I must have an extremely small femur/thigh length because of the position of my squat. Interesting...

It just reinforces my ability to complain about long femurs . I don't know if that's actually true or not, maybe I'll measure one day to find out, but until then I will keep complaining

January 11, 2011


WEIGHT:

182.2

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Sheiko 37 - Week 2, Day 3
Deadlift to knees 225 x 4
270 x 4, 4
315 x 4, 4, 4, 4
Bench 135 x 5
160 x 5, 5
190 x 4, 4, 4, 4, 4
DB Flies 30s x 10, 10, 10, 10, 10
Deadlifts 225 x 4
270 x 4
315 x 3, 3
340 x 3, 3, 3, 3, 3
Lunges 60 x 5 x 5

400kcal MISS

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

This is definitely a battle on the grip to do that many deadlifts. Tried to really mix it up as I typically pull mixed with my right hand supinated for all my sets but I've been noticing a knot/tightness on the right side of my back, so I've been pulling the 225/270 sets overhand, any everything but else but the top sets mixed with the left hand supinated. Seemed to help out some. Otherwise, I didn't think this was too trying today and was relatively pleased with myself

[whatnow5]

It just reinforces my ability to complain about long femurs . I don't know if that's actually true or not, maybe I'll measure one day to find out, but until then I will keep complaining

If you mess around with it though, you can "offset" the more extreme thigh lengths by raising the heel. I found that to be very interesting. If you put the thigh length at its longest, it actually makes it "impossible" to get depth with the feet flat. Obviously that setting is unrealistic, but it is still interesting...to me at least. LOL

[JennLifts]

This is definitely a battle on the grip to do that many deadlifts. Tried to really mix it up as I typically pull mixed with my right hand supinated for all my sets but I've been noticing a knot/tightness on the right side of my back, so I've been pulling the 225/270 sets overhand, any everything but else but the top sets mixed with the left hand supinated. Seemed to help out some. Otherwise, I didn't think this was too trying today and was relatively pleased with myself

It will create a trap imbalance if you don't switch them. So alternate. Well... not to mention a grip imbalance LOL

[FrmrHoss]

If you mess around with it though, you can "offset" the more extreme thigh lengths by raising the heel. I found that to be very interesting. If you put the thigh length at its longest, it actually makes it "impossible" to get depth with the feet flat. Obviously that setting is unrealistic, but it is still interesting...to me at least. LOL

I noticed that too... which also explains why I had the hardest time EVER getting to depth before I got my olympic shoes. I would seriously just fall over at some point

It will create a trap imbalance if you don't switch them. So alternate. Well... not to mention a grip imbalance LOL

Why would it create a grip imbalance? It's not like I'm "not holding" the bar with one of the hands.

And I don't really plan on doing any shows so am less concerned about a potential trap imbalance. I had injured my left wrist playing golf a year or two ago and couldn't pull with my left hand supinated, and it's just never felt comfortable since.

[NC_Tarheel]

It just reinforces my ability to complain about long femurs . I don't know if that's actually true or not, maybe I'll measure one day to find out, but until then I will keep complaining

What is it you're complaining about again?????

It will create a trap imbalance if you don't switch them. So alternate. Well... not to mention a grip imbalance LOL

Is it still called broscience if a non bro says it

[Beast]

SHE WAS EIGHTEEN! Though, if she was 16 it would have been even hotter knowwhatimsaying /****bear.



The poundages moved during one of your Sheiko routines would be off the hook man. Would love to see your like 6 sets of 3 @ 495 for squats etc .

And yeah, with the squatting 3x a week for the most part, I've tried to be very pro-active with the foam roller/lacrosse ball and all sorts of soft-tissue treatment. IT's probably a practice I should keep up year-round but Sheiko has made me strive to be extra vigilant with it.

http://www.athleticdesign.se/athleti...l#application2 This is probably one of the coolest little applications I've ever seen. Can play around with it so you can see how femur length, etc changes the mechanical forces at play during a squat.

Pretty cool link!

I will look into the Sheiko routines for sure. My squat strength isn't the greatest as of late. I can hit 405 for 3 reps right now. My deadlift strength is climbing back up to where it used to be, as is my bench, but my squat strength is returning much more slowly.

[FrmrHoss]

What is it you're complaining about again?????



Is it still called broscience if a non bro says it

I'd complain less if my squat was as high as yours

It's called "bra-science." See what I did there?

Pretty cool link!

I will look into the Sheiko routines for sure. My squat strength isn't the greatest as of late. I can hit 405 for 3 reps right now. My deadlift strength is climbing back up to where it used to be, as is my bench, but my squat strength is returning much more slowly.

Yeah, I saw some videos of your deadlift workout from the other day. "Beast" mode, as the kids say .


January 13, 2011


WEIGHT:

182.0

WAIST:

32"

NUTRITION:

55f/435c/215p

TRAINING

Sheiko 37 - Week 2, Day 5
Squats 160 x 4
190 x 4
225 x 3, 3
240 x 3, 3, 3, 3, 3, 3
Bench 135 x 6
160 x 5
190 x 4, 4
205 x 3, 3
215 x 2, 2
205 x 4
190 x 5
160 x 6
135 x 7
DB Flies 32.5s x 10, 10, 10, 10, 10
Triceps pressdowns 57.5s x 10 x 5
Squats 175 x 3
210 x 3
240 x 2, 2, 2, 2
GHRs +5lbs x 5, 5, 5, 5, 5, 5

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

This one was a struggle, hip started to feel better in the later sets and I got the top working sets on camera for squats and bench. Will upload them later on today

[NC_Tarheel]

I'd complain less if my squat was as high as yours

See, I can take that one of two ways. If you're saying that I squat "high" then the typical responses will follow....

"you can't even unrack that bro"

"Can't judge depth from the fornt"

"My father said it was parallel and he's a Christian Marine"


If you're saying high as in lofty then thanks

It's called "bra-science." See what I did there?

I thought bra-science was the art of unclasping those pesky things with one hand in the dark

[NC_Tarheel]

Pretty cool link!

I will look into the Sheiko routines for sure. My squat strength isn't the greatest as of late. I can hit 405 for 3 reps right now. My deadlift strength is climbing back up to where it used to be, as is my bench, but my squat strength is returning much more slowly.

I saw my best squat gains with this program.....

[FrmrHoss]

See, I can take that one of two ways. If you're saying that I squat "high" then the typical responses will follow....

"you can't even unrack that bro"

"Can't judge depth from the fornt"

"My father said it was parallel and he's a Christian Marine"


If you're saying high as in lofty then thanks

I meant lofty Would like to get to 365 this go-round before I get on the choo choo diet train (but that's probably a ways off, maybe just to lose a few LBs for the wedding in September).

I also forgot to add that today the only other squat rack in the gym was occupied by a girl who only squats/front squats/power cleans and deadlifts when she is in there. She told us today she's training for a powerlifting competition. This was cool enough by itself. But as we got toward our last set of squats, one of the Y trainers came over to ask us how much longer we had because there was a guy who was complaining that we had been in the rack for 30 minutes.... we only had 1 set left, so told him we'd be done soon. The trainer goes, "Don't worry about it... I know you guys are real serious in your training, see you all in here on the regular. I'm not about to try to force you guys out doing real squats so this guy can come in here and do quarter squats for 10 minutes, take your time." I got a good laugh out of that... we also told him that he doesn't have to be afraid to come up to and talk to us, we'd even let a quarter squatter work in in between sets and he said, "well, you guys are big guys.... I think he's a little intimidated."

Thats bad news bears when you're intimidated by me :P

[JennLifts]

Are you hitting prs or anything? I don't see indications of such, but I've been known to be"blind" :-)

[lakergreat1]

lol, half an hour is nothing.. there's only 1 "true" power rack at our gym and when I'm doing squats, ohp, deads.. i can be there for hour and a half easy

but like you said, it's funny how there's not THAT many people wanting to use it. and a good 70% don't do proper depths anyways.

Oh.. AND I rest 5 mins between heavy sets

[Beast]

I saw my best squat gains with this program.....

Awesome, thanks!

I meant lofty Would like to get to 365 this go-round before I get on the choo choo diet train (but that's probably a ways off, maybe just to lose a few LBs for the wedding in September).

I also forgot to add that today the only other squat rack in the gym was occupied by a girl who only squats/front squats/power cleans and deadlifts when she is in there. She told us today she's training for a powerlifting competition. This was cool enough by itself. But as we got toward our last set of squats, one of the Y trainers came over to ask us how much longer we had because there was a guy who was complaining that we had been in the rack for 30 minutes.... we only had 1 set left, so told him we'd be done soon. The trainer goes, "Don't worry about it... I know you guys are real serious in your training, see you all in here on the regular. I'm not about to try to force you guys out doing real squats so this guy can come in here and do quarter squats for 10 minutes, take your time." I got a good laugh out of that... we also told him that he doesn't have to be afraid to come up to and talk to us, we'd even let a quarter squatter work in in between sets and he said, "well, you guys are big guys.... I think he's a little intimidated."

Thats bad news bears when you're intimidated by me :P

LOL nice! I often hog the power rack as well. Fortunately for me NO ONE ever uses it, except to do curls which then I kindly ask "do you mind if I do squats in the squat racks?"

[NC_Tarheel]

I meant lofty Would like to get to 365 this go-round before I get on the choo choo diet train (but that's probably a ways off, maybe just to lose a few LBs for the wedding in September).

I also forgot to add that today the only other squat rack in the gym was occupied by a girl who only squats/front squats/power cleans and deadlifts when she is in there. She told us today she's training for a powerlifting competition. This was cool enough by itself. But as we got toward our last set of squats, one of the Y trainers came over to ask us how much longer we had because there was a guy who was complaining that we had been in the rack for 30 minutes.... we only had 1 set left, so told him we'd be done soon. The trainer goes, "Don't worry about it... I know you guys are real serious in your training, see you all in here on the regular. I'm not about to try to force you guys out doing real squats so this guy can come in here and do quarter squats for 10 minutes, take your time." I got a good laugh out of that... we also told him that he doesn't have to be afraid to come up to and talk to us, we'd even let a quarter squatter work in in between sets and he said, "well, you guys are big guys.... I think he's a little intimidated."

Thats bad news bears when you're intimidated by me :P

I believe someone has attained YMCA Beast Mode!!!!!

Awesome, thanks!


LOL nice! I often hog the power rack as well. Fortunately for me NO ONE ever uses it, except to do curls which then I kindly ask "do you mind if I do squats in the squat racks?"

I like the squat portion (my deads go up when my squat goes up) because it was like a game. So long as I got through my Monday 5 repper I KNEW I could hit my 3 rep squat on Friday.

I think you typically want to set it so you're tying your 5 rep PR in week 4 or 5 and breaking a 5 rep PR in week 5 or 6. I made it 8 weeks before I hit the wall and had to reset but it was a great off season program before I had to start getting in condition for moving events

[gobbles23]

Glad your hip is feeling a bit better! Yay for videos!