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Thread: Icey101 Journal

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    Registered User Icey101's Avatar
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    Icey101 Journal

    I had never really lifted until early last year (around Mar/Apr) when I started the All-Pro Beginner program. My goal was to hit 1k in the big three lifts, for new lifter I figured this would be a decent goal. Oct of this year I squatted 395, benched 235, and DL 385(with straps). Happily that goal was reached with my only real issue being my weight of 235lbs and 5'8". The last couple months I did not run any program and just kept up with basic lifts exercising and not training. My goals as of right now are 1150-1200 lb combined weight for the big three and 190 lb body weight, with the main concern on lifted weight.

    Starting the last week of Dec I found a program that looked fun and interesting and started it. Sheiko #29. I entered my maxs into a spreadsheet and worked from there.

    Week 1 went fairly easy with the notes as follows

    Sunday-
    Dumbbell flys- I have not done these in awhile tried to start with 24lbs and that was to much, went down to 15lbs and still felt off but worked through them.
    Goodmornings (standing)- I have never done these before and still trying to get my form down I only used 95lbs for this movement and still not sure I am doing them right.

    Tuesday-
    Deadlift to knees- No real issues just not sure where to stop them, well after a bit of reading today I figured out I was doing them wrong. I was going to my knees then back to the ground, I guess it is 3 sec pause at knees then complete the lift. Now I know for week 3.
    Dips-I can not do these unassisted, so right now I am using a purple band. Seems that I need just a bit of assistance, sure once I drop some weight and do them more I won't have issues.
    Lunges- I experimented here between barbell, then chose to just do walking lunges with 40 lb slamball.
    Abs- I chose to do decline sit ups with 20 lb slam ball, for the first couple sets then just bodyweight for the last sets.

    Friday-
    I took extra day off between due to muscle soreness from not really working out last couple months.
    Good mornings (seated)- these felt a bit more natural than the standing ones and I moved up to 115 lbs.

    With both standing and seated good mornings I was using the saftey bars to stop, this became very annoying so I ordered a set of Spuds straps to use for these.


    Week 2
    Sunday-
    I have a fairly well stocked home gym so I have several bar choices to change up things. I plan on switch back and fourth between straight and special bars between days or weeks I am not sure still.
    bench press-swiss bar
    front squats- I had a hard time with these and really need to work on them. One of my issues is I can not rack the bar properly, and it doesn't feel right with crossed arms. I tried messing with wrist straps to hold it and that felt better but still not good. The weight is not an issue as much as controlling it for me.
    Standing goodmornings- chose not to use saftey bars and 135lbs felt much better, but still think my form is pretty off.

    Tuesday-
    First time using any supplements. Cellucor C4 extreme. After a few minutes into my workout, doing benches it felt like the bar had half the weight it did. Really does seem to work, after working out I had a decent headache. I was not sure if it was the C4, or fact my sinuses have been a bit stuffy last few days.

    Deadlift to knees- I used the trap bar and as I mentioned before I did not complete the lift to lock out.
    Bench press- I used my fatbar for these, mainly because it was already set up in the rack.
    Dumbbell flys- green bands doing single arm fly/crossover. Not sure about this really need to look up my form.
    Deadlift from boxes-trap bar again from rails of power rack.
    Lunges-various weight and unweight walking lungs

    Thursday-
    Used the C4 again, seems to be same affect of weights feel bit lighter. More of fact I want to go, go, go and have to force my self to wait a minute or two between sets. No headache this time at all.

    Prior to working out and about half the time afterwords I have been using a foam roller for a few minutes. My biggest issues have been soreness first couple days in my hamstrings, but mainly in my upper arms and shoulders near my spine. It has not affected me lifting, just have a hard time sleeping because of it. So today I used the lacrosse ball to see if that helps at all.


    This is somewhat of a limited start, I plan on updates with actual weights and reps on later posts. Current weight is 234.4.
    Last edited by Icey101; 01-02-2015 at 03:15 AM.
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    1 day (Sunday)
    % reps sets weight
    1 Squat 55% 5 1 217
    65% 4 1 257
    75% 3 2 296
    85% 2 4 336
    First sets of squats were bit of a struggle until I was warmed up, by the time I hit the 335lbs it was fine. I am still using band between my knees up until the first working set to force me to push my knees out.

    2 Bench press 50% 5 1 118
    60% 4 1 141
    70% 3 2 165
    80% 3 6 188
    No issues on these, last set was close to all I had for these though.

    3 Dumbbell fly 10 5
    Trying to change these up still, first four sets were with 10 lb grip plates just to see how the feel. Last set was with 15lb kettle and 10 lb plate, switched off at the half way point. I think I am going to pick up more sets of kettlebells. I like the feeling of flys wiht kettle bells or plates over dumbells for some reason.

    4 Push up 10 5
    Pushed these out pretty quick, stomach got a bit upset on the 3-4 set. So I slowed down just a bit.

    5 Squat 50% 3 1 198
    60% 3 1 237
    70% 3 1 277
    80% 3 4 316
    These felt pretty easy, hammered them out fairly quickly.

    6 Good morning (standing) 5 5 95lb
    Still trying to get form down on these, I keep having issue of the bar rolling up. I think I am arching my back and curving down to much.

    Took C4 before working out and really didn't seem to notice it at all this time, starting out felt rough. Last couple days I have not ate clean at all and I think is was a big factor.
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    Registered User Icey101's Avatar
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    Week three day two
    3 day (Tuesday % reps sets weight

    1 Deficit deadlift 50% 3 2 183
    60% 3 2 219
    65% 3 4 237
    Stood on 45lb bumper plates, felt easy not sure if I should have been for more height or not.

    2 Bench press 50% 5 1 118
    60% 4 1 141
    70% 3 2 165
    80% 2 3 188
    85% 2 2 200
    80% 3 2 188
    The 200 lb sets were bit tough but not bat at all.

    3 Dumbbell fly 10 5
    Alternated between 10lb plate in one hand and 15lb kettle bell in other. These seem to be getting easier, it really seems to be more of a mobility issue than strength. For the last set I used 24lb dumbbells, they were a bit of a struggle but not to bad.

    4 Deadlift from boxes 60% 4 1 219
    70% 4 2 256
    80% 3 2 292
    90% 2 3 329

    Started with barbell right at middle of my knee. Last two sets at 292 and the rest of the 329 were done with a mixed grip. I tried the first set of 329 with normal grip and just could not get it off the bars. Stomach felt a bit upset after doing these, I blame it more on the fact only thing I ate before lifting was Cliff Bar though.

    5 Lunge 5 5
    Variety here from no weight, 25lb slam ball, barbell, 25 dumbbells in each hand. Still having a bit of issue with my left knee feeling ackward doing these, I need to work on them more for sure.



    C4 30ish minutes before working out, really do not seem to notice any effect from this anymore. I plan on taking it until it runs out and see the affect when I cycle off it. My weight has been hovering around 224.4 last few weeks. Last two days it has been 226.6, I really need to nail down my eatting habits more and start tracking few body measurements.
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    Week 3, day 3

    5 day (Thursday) % reps sets weight
    1 Squat 50% 5 1 198
    60% 4 1 237
    70% 3 2 277
    80% 3 6 316

    Felt pretty dang easy up until last set or two of working weight. Using the band between my knees really seems to be helping my form.

    2 Bench press 50% 5 1 118
    60% 4 1 141
    70% 3 2 165
    80% 3 7 188

    Not to bad on these, felt like I had tons of energy all the way through.

    3 Dumbbell fly

    Had to try out my Spuds lat pulldown setup I received in the mail today. Did one arm cross overs with 35lbs and some tricep work.

    4 Press 4 5 115

    I have not really done any over head presses in awhile, worked my way up to 115. The last set at 115 was a bit of a struggle but I ended up doing 4x5 with 115, and another couple 5 sets for warm up.

    5 Good morning (standing) 5 5 95

    Spuds suspension straps arrived today, tried these out and had issue getting them setup. Feeling a bit easier and more natural doing standing good mornings, form is getting better.

    Ate much cleaner last few days, protein shake about 45 minutes before lifting, C4 about 30 minutes. Really felt good from the start and most of the way through, tons of energy. I really need to start eating clean all the time.
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    week 4 day 1
    1 day (Sunday) % reps sets weight

    1 Squat 50% 5 1 198
    60% 4 1 237
    70% 3 2 277
    80% 3 5 316

    Squats felt pretty easy all the way through, still using band between my knees 90% of the time.

    2 Bench press 55% 5 1 129
    65% 5 1 153
    75% 4 5 176

    Felt easy all the way through.

    3 Dumbbell fly 10 5
    I was looking for other options for flys, but just did them with 25 lb plates. Didn't feel to bad at all, getting my strength up in this for sure.

    4 Dip 8 4
    Still struggling with these, ended up doing 4 sets of 8 with purple band.

    5 Front squat 40% 5 2 158
    50% 4 1 198
    Still working on front squats the best position for me seems to be the correct one, but I issues once I get to weights over 200 lbs. I only did 1 set of the 198 lbs because on the second set my suspension strap got caught on a plate and stopped the bar part way down and I about dropped it. I need to work on my flexibility for sure.


    6 Good morning (standing) 5 5 115
    Having less issues with these, still working on grip and hand placement. Also trying to figure out how I want my back set.

    Normally I weigh myself first thing in the morning and yesterday I was at 234.6, after working out today it was 232.6. I will go with 234.6 as my weight, because I am sure I was dehydrated a bit. Ate much cleaner last couple days and C4 before working out again. Seems to be about half way through each workout I get a bit of an upset stomach, I need to try different foods. I think it is hunger pains vs upset from the C4.

    Overall very happy with Sheiko workout, not sure what I will do next week. I might try to vary it a bit with chain and band work mixed in. I like the higher reps of this program because it feels like I am getting my form down better.
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    Registered User Icey101's Avatar
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    Monday - random exercise day

    I plan on trying to work out 4-5 days a week, just need to figure out what fits where with the Sheiko workout.

    Prework out C4, and yet again mid way through upset stomach a bit. I think it might have been the fact of doing Pendlay rows though.

    Started off with 20 minutes on the rower, setting 7, 3831 meters and 203 calories (with HR meter). This felt pretty easy since I have not touched it in a few weeks I was a bit worried, kept my HR around 130-40 most the time with one minute peak of 150.

    leg curls - these felt pretty easy I think I will go up another 10-20 lbs next time.
    75 lbs 5 -10 - 5 reps

    leg extensions - weight was close to right maybe down 5-10 lbs to keep decent form.
    175 lbs 5 -5 -5 reps

    Pendlay rows with swiss bar
    125 - 5 reps
    175 - 5 reps this was a bit to much form suffered for sure
    145 - 5 reps around 135-155 lbs should be right for these right now

    Over head slam ball to ground 40 lb ball
    1 minute 21 reps

    In between all this I was using my Spuds lat pull down with 50 lbs of weight doing bunch of different movements to see how I like it.

    Weight was 224.6 when I woke up today, which is where I expected it.
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    Registered User Icey101's Avatar
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    Week 4 Day 2
    3 day (Tuesday) % reps sets weight

    1 Bench press 50% 5 1 118
    60% 4 1 141
    70% 3 2 165
    80% 3 2 188
    85% 2 3 200

    Wasn't warmed enough first couple felt ackward until I warmed up.

    2 Deadlift 50% 3 1 183
    60% 3 1 219
    70% 3 2 256
    80% 3 2 292
    85% 2 3 310
    80% 2 3 292

    Normal overhand grip until I hit 292 then switched up to mixed grip. The biggest issue I am still having is my grip failing to early is still an issue. Did not use straps just mixed grip.

    3 Bench press 50% 5 1 118
    60% 5 1 141
    70% 5 4 165
    Flew threw these, felt great.

    4 Dumbbell fly 10 5

    Used 25 lb plates again, these are getting much easier now that I have worked up to them.

    C4 pre work out, no issues with upset stomach. I did get hungry though midway through, pre work out I did eat a cliff bar.

    Weight checked in at 223.4 slowly going down. My goal is around .2 lb loss per day.
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    Registered User Icey101's Avatar
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    Week 4, day 3
    day (Thursday) % reps sets weight
    1 Squat 50% 5 1 198
    60% 4 1 237
    70% 3 2 277
    80% 3 6 316
    2 Bench press 50% 6 1 118
    60% 5 1 141
    70% 4 2 165
    80% 3 2 188
    85% 2 2 200
    80% 3 2 188
    70% 4 1 165
    60% 6 1 141
    50% 8 1 118

    Everything felt pretty easy squats are bit rough at working weight but not to bad. Pre workout C4, stomach seemed fine. I had to stop my workout after the bench presses.

    Friday - contiuned on the workout.
    3 Dumbbell fly 10 5 using green band.

    These felt pretty good.

    4 Dip
    Shoulders hurt to bad to do these.

    5 Good morning (sitting)
    Seat good mornings feeling ackward, did a couple sets with 95lbs but not happy with them at all.

    6 Abs
    No ab work

    I tried to finish off the remainder of the workout the following day and I was just not feeling it. Last night I had to wash the belly of an aircraft, so I was on a creeper most of the night scrubbing away. This weekends plan is to figure out my next step for a plan. I would like to do another 4-5 weeks of something, then test for my 1RM.
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    Registered User Icey101's Avatar
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    After debating a bunch I just chose to run Sheiko #37, just adding 5 lbs to each of my previous 1RM. I had looked at various 5x5 and such, but just chose this to see where it takes me. After running this program for 4 weeks I will check my 1RM.

    Week 1 Day 1 (Sunday)

    1 Bench press

    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    75% 3 4 180

    Nothing exciting here felt normal.

    2 Squat
    50% 5 1 200
    60% 5 2 240
    70% 5 5 280

    My left knee was bugging me before I even started, other than that no issues.

    3 Dumbbell fly 10 5 15-25

    First set was with 15lb kettle bells, set 2&3 were 25 lb plates, and final set 4&5 were using 24.5 lb dumbells. These are getting much easier.

    4 Bench press
    55% 5 1 132
    65% 5 2 156
    70% 4 5 168

    Felt normal.


    5 Good morning (standing) 5 5 115

    Still having issues with bar position and back placement I am sure. I have a huge problem with the weight wanting to roll up my neck at the bottom of each rep.

    C4 prior to lifting, ate couple hours before no issues with upset stomach.
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    does curls in power racks yaaar's Avatar
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    I've heard of sheiko but haven't really researched it much. Pretty good squat you've got going there!
    Don't listen to me, I'm in terrible shape.

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    Agree with the pirate, really strong lifts man. In.
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    Journal: http://forum.bodybuilding.com/showthread.php?t=166295601
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    Registered User Icey101's Avatar
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    Thanks guys, I am pretty impressed with never really lifting and my age. Sheiko programs are mostly centered on power lifts and high volume. For example last week on one of the squat days I think I lifting 12,500 lbs just on squats (averaged out to 275 lbs x46 squats). I figured this program might be a good choice for me to try and work on my forum more since there are a lot of lifts each day.


    Week 1 Day 2 % reps sets weight

    1 Deadlift
    50% 5 1 185
    60% 5 2 222
    70% 4 2 259
    75% 3 4 278

    The weight is not an issue as much as my grip, all of these I used a normal overhand grip with.

    2 Incline Bench press
    4 6 95-135-145x4

    Still trying to figure out weight on these, but I think right now 145-155 is about perfect. I have only done incline benchs a few times.

    3 Dip
    5 5 green band

    Still struggling with these and my body weight. Sets of five are easier than eight for sure, I really want to hit the point I am not using a a band. Shoulders still feel very weak doing these.

    4 Deadlift from boxes
    50% 5 1 185
    60% 5 2 222
    70% 4 2 259
    80% 3 4 296 mixed grip

    No real issues until I did last set then I went to mixed grip. I could have pulled a bunch more weight on these once I switched my grip up.

    5 Lunge

    I grabbed the barbell went to do a lunge in the rack, my knee hurt so I didn't do anymore. Yesterday it felt fine, and it still doesn't really hurt but I want to give it another day or two if I can.

    6 Abs

    10 3 10-10-0
    Decline bench situps with 10 lb plate for first two sets then last set nothing. I have the bench set to 50 degrees, so I don't feel to bad about last set of no weight.

    Weight still around 234.6, I have not been eating super clean but smaller portions. Pre-work out C4 as normal, and I have also been popping two-three BCAA 3:2:1 pills per day.
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    Week 1 Day 3
    % reps sets weight
    1 Bench press
    50% 6 1 120
    60% 5 1 144
    70% 4 2 168
    75% 3 2 180
    80% 2 2 192
    85% 1 2 204
    80% 2 2 192
    75% 3 2 180
    65% 5 1 156
    55% 7 1 132

    No issues.

    2 Dumbbell fly 10 5 25 lb plates

    These are getting much easier I think in the next week or so I will bump up to 30lb dumbells.

    3 Squat 50% 5 1 200
    60% 4 2 240
    70% 3 2 280
    75% 3 5 300
    Knee felt pretty good all the way through, still using a red band between my knees though.

    4 French press 10 5 40 of plates + standard curl bar

    I forgot what these even were and had to watch a video on how to do them. 40 lbs of weight plus bar feels pretty close, maybe another 5-10 lbs on these. I really do not feel I have the mobility to put the bar as far back as i need to.

    5 Good morning (sitting) 5 5 95

    These are still feeling ackward and having issues with the bar rolling up. I have not idea of my back position is staying correct through the motion at all.


    C4 prework out, along with BCAA 3:2:1:1 along with another after workout. Whole workout felt pretty easy, I am sure this is like #29 as the weeks progress the weight ramps up a bit more. I really cant wait to test my 1 RM, 200 x2 felt pretty easy so I am sure my bench has increased...or hope so.
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  14. #14
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    I get that bar rolling, too. Driving into your traps and rolling the bar before you start moving kind of bunches up your shirt around the bar and helps keep it from moving.
    http://forum.bodybuilding.com/showthread.php?t=166701901

    ☻/
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    week 2

    1 day (Sunday)

    % reps sets weight
    1 Squat 55% 5 1 220
    65% 4 2 260
    75% 3 2 300
    80% 2 5 320

    Felt pretty dang easy, didn't use band between knees or foam to check height.

    2 Bench press
    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    80% 2 6 192

    I used the swiss bar for these today, felt pretty good. Last set I did 4 reps and could have went more for sure.

    3 Dumbbell fly
    10 5 30
    Getting much easier 30 lbs felt right on dumbells.

    4 Push up 10 5

    Feet on my 18" tall bench, these felt super easy I really need to add plates to my back if I am only doing 10 at a time. Wrist hurt a bit, but I have not been doing any push ups but once every couple weeks. I need to start doing more I think.

    5 Squat
    55% 3 1 220
    65% 3 1 260
    75% 3 4 300

    This set felt super easy, first two sets felt like an empty bar.

    6 Good morning (standing) 5 5 95

    95lbs on the bar felt like the correct weight to keep my form, and the bar from rolling. Overall these felt the best they have so far.

    Pre-workout BCAA 3:1:2 and C4, after workout BCAA 3:1:2 and Protein shake (muscle milk cake batter, unsweetened almond milk and raw egg whites)

    Over all this workout felt great, better and easier than any have in awhile. I do think I want to add grip work sometime, just not sure what day I want to add it. With only deadlifting one day a week I am not getting a chance to really use my fatbar.
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    Week 2 Day 2 (Tuesday)

    % reps sets weight
    1 Deadlift up to knees
    50% 4 1 185
    60% 4 2 222
    60% 2 1 222
    70% 4 4 259
    Changed DL up a bit. First three sets were with a fat bar, back and fourth with a mixed grip. Last set was standard bar and I did not pause at my knees.

    2 Bench press
    55% 5 1 132
    65% 5 1 156
    70% 4 5 168

    Nothing crazy felt fine.

    3 Dumbbell fly 10 5

    30 lb dumbells felt fine.

    4 Deadlift
    50% 4 1 185
    60% 4 1 225
    70% 3 2 260
    80% 3 5 300

    These were all done with a trap bar, the first 4 sets I paused at my knees. The last set were no pause. Deadlifts are still killing my hands and still fighting to keep grip.

    5 Lunge 5 5
    No weight, because my knee is still a bit sore. Overall not to bad with a slightly sore knee.

    Sundays workout felt great...Monday night/Tuesday morning I was sore as hell. Hamstrings and lower back felt tight. It was a fight today doing these deadlifts, mainly do to grip strength still. I was using the foam roller before and between every few lifts, it seemed to work everything out. After the first sets of DL I felt like I was going to puke, but I attribute that more to crappy breakfast than anything else. Standard prework out C4 and 3:1:2. After workout protein shake and 3:1:2.
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    Off day today, but I decided to try a few farmers walks for the first time.

    Each implement was 125 lbs so 250lbs total weight.

    240 ft x1
    120ft x4

    I used the smaller handle doing these and biggest issue was grip and as the last couple runs my forearms. I plan on adding these into my workouts more just not sure where exactly.
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    Week 2 Day 3 (Thursday)

    1 Squat 50% 4 1 200
    60% 4 1 240
    70% 3 2 280
    75% 3 6 300

    I knew this was going to be a rough workout day when 200 lbs feels heavy. As I got to the 300 lb when I went to get out from under the weight after finishing my set my traps felt rough. Pushed on through, nothing else felt bad just lower back and traps/shoulders.

    2 Bench press
    50% 6 1 120
    60% 5 1 144
    70% 4 1 168
    75% 3 3 180
    80% 2 2 192
    85% 1 2 204
    80% 2 2 192
    75% 4 1 180
    70% 5 1 168
    60% 6 1 144
    50% 7 1 120

    These felt pretty easy, lower back was a bit sore arcing for the first few sets until I was about half way through bench presses.

    5 Squat 55% 3 1 220
    65% 3 1 260
    75% 2 4 300

    These did not feel as bad as the first sets, I think the benches loosened everything up a bit more.

    6 Good morning (sitting) 6 5 95 lbs
    These felt a lot better and really seemed to work my lower back to the point it wasn't sore anymore.

    3 Dumbbell fly 10 5 30 lbs

    As normal first set felt a bit heavy, second set on everything felt decent.

    4 Triceps 10 1 90
    10 1 135
    10 3 115

    I just did lat pull downs trying to loosen up my shoulders a bit more.

    Pre-workout C4, BCAA 3:1:2 and 200mg of caffeine. Post workout BCAA 3:1:2. Last couple days I have been sore as hell and not slept worth a crap. Sundays workout made me sore, Tuesday just added to it, farmers walks then the next day just made everything worse. Finally got more than 3-4 hrs of sleep today for the first time in a couple of weeks. I debated about taking the day off and just lifting on Friday, but chose to just push on through. This will give me two days to recover was the primary reason. This is the sorest I have been in a long time, and I blame it mainly on lack of rest and my diet has been a bit off.
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  19. #19
    does curls in power racks yaaar's Avatar
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    Lots of squat volume, at weight too. Nicely done!
    Don't listen to me, I'm in terrible shape.

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    Week 3, Day 1 (Sunday)

    1 day (Monday)
    % reps sets weight
    1 Squat
    50% 5 1 200
    60% 4 2 240
    70% 3 2 280
    80% 3 5 320

    I can tell how the days going to go with the first lift, when it feels easy the rest of the day is cake. Well today was that way, everything felt pretty easy. Several of the squats I was pausing on for 1-3 seconds including the 320 lb ones.

    2 Bench press
    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    80% 3 6 192
    All of these felt super easy. First set of 192 felt bit heavy but I think my form was off a bit.

    3 Dumbbell fly
    10 5 30

    I will increase these to 35 lbs in a couple of weeks.


    4 Push up
    10 5

    First three sets were with rings. This was the first time using rings at all, on the third set my abs started to feel wonky on the one side. Last two sets I decided to do push ups just with my feet elevated on the ground.


    5 Squat
    50% 5 1 200
    60% 5 1 240
    70% 5 5 280

    Same as first sets, these felt easy and I paused a few. The first two sets I was going deeper than normal just to stretch everything out a bit.


    6 Abs
    10 3

    Nothing crazy, I just did sit ups on the ground with no weight.


    Last couple days my body was still sore, my lower back has been bothering me a bit. Foam roller and lacrosse ball pre-work out, and everything seemed to work out fine. Normal routine of pre-workout C4, BCAA 3:1:2, and 200mg of caffeine. Post workout BCAA 3:1:2 and protein shake. I really don't notice a difference in my workouts taking the caffeine and don't seem to notice the C4 like I had been before, it just might be the fact I am used to it so it feels like nothing is changing. One thing of note, I really don't pay attention to how long I work out. This program does seem to take awhile though, right around 2 hrs today, with maybe 5 minutes of pre-work out warm up. Only 5 more days on this program then I will test my 1 RM, can't wait.
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    Originally Posted by yaaar View Post
    Lots of squat volume, at weight too. Nicely done!
    I really do like the volume of this workout, I did the math today 18,600 lbs for squats (averaged out from 69 squats of 270 lbs x69).
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    Week 3, Day 2 (Tuesday)
    % reps sets weight

    Deadlift up to knees
    50% 4 1 185
    60% 4 1 222
    70% 4 2 259
    75% 4 4 278

    These were pretty easy, I paused at knee then finished lift. A couple pauses I missed, but overall not to bad. All lifts were with overhand grip.

    Bench press
    50% 6 1 120
    60% 5 1 144
    70% 4 2 168
    75% 3 2 180
    80% 2 2 192
    85% 1 2 204
    80% 2 2 192
    75% 3 2 180
    70% 4 1 168
    65% 6 1 156
    55% 7 1 132

    These almost feel to easy, even at 204 feels like I should have another 10-20 lbs on bar.


    Dumbbell fly

    10 5 30

    These are getting much easier and 35 lbs for sure after I am done with this cycle.


    Deadlift from boxes
    60% 5 1 222
    70% 5 2 259
    80% 4 4 296

    These felt pretty easy and my hands were not burnt out like they normally are at this point, still mixed it up with grip. One set overhand, two set mixed, and one set with straps. I really can not move as much weight as I want with overhand grip, but it is getting better for sure.

    Lunge
    5 5

    I like mixing these up one set 30 lb dumbell each hand, two set 35 lb plate overhead, set with 45 lb plate overhead, last set was with 35 lb plate behind my head.


    Abs 15 3

    No weight just 20 degree decline.


    Pre workout 200 mg caffeine, BCAA 3:1:2, C4. Post workout BCAA 3:1:2. Overall I feel much better this week than last week. Lower back is a bit sore, but overall nothing hurts to bad. My left knee feels ackward at the bottom of lunges still and I need to work on that more.
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    Week 3 Day 3 (Friday)
    % reps sets weight
    1 Bench press
    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    80% 3 7 192

    I was a bit worried about these today, i tweaked my wrist building my GHD today, but didn't have to much of an issue.

    2 Squat
    50% 5 1 200
    60% 5 1 240
    70% 5 2 280
    75% 4 5 300

    Felt pretty easy, still get weird feeling unloading bar off my traps and lower back, but overall not to bad. Still pausing at the bottom of atleast rep or two per set.

    3 Bench press
    50% 6 1 120
    60% 6 2 144
    65% 6 4 156
    No issue at all on these sets.

    4 Dumbbell fly
    10 5 30

    I was a bit worried with how my wrist felt, but these felt pretty dang easy.

    5 Good morning (standing)
    5 5 95

    These are feeling better than before.

    Pre-workout C4 and BCAA 3:1:2, no caffeine. Post workout just normal protein shake. I am going to try and lay off the caffeine and see if that helps with my sleeping, it has been way to sparse for me lately.
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    week 4 Day 1 (Sunday)
    % reps sets weight
    1 Squat
    50% 5 1 200
    60% 4 1 240
    70% 3 2 280
    80% 3 2 320
    90% 1 3 360

    I wanted to see how this went since the most I have squatted in last couple months was 320. 360 moved pretty easy, can't wait to try for my new 1 RM next week.

    2 Bench press
    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    80% 3 5 192

    Super easy.
    3 Dumbbell fly
    10 5 30
    Pretty easy need to go up a couple to five lbs on these.

    4 Dip 8 5

    Last time I was doing dips I was still struggling, this time I used purple band and they were not to bad. I actually did a few with no bands, which was the first time for these, so I am pretty happy. If I was doing 5 reps vs 8 I think I could do them with out the bands. Not 100% sure if I am getting enough depth doing these I will have to check sometime later.

    5 Squat
    50% 5 1 200
    60% 4 1 240
    70% 3 2 280
    80% 2 4 320


    6 Good morning (standing)

    5 2 95
    5 3 105

    Getting much better how these feel.

    Preworkout C5 and BCAA 3:1:2, post workout BCAA 3:1:2. Everything felt pretty decent on this, I did wear ace knee brace on my left knee while squatting. Between several of the sets I used my GHD to do a few things and it felt pretty good overall. I need to figure out where I will fit this in my workout, but overall felt mine between other stuff.
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    Week 4 Day 2 (Tuesday)
    % reps sets weight
    1 Bench press
    50% 5 1 120
    60% 4 1 144
    70% 3 2 168
    80% 3 2 192
    90% 1 3 216

    Felt easy.

    2 Deadlift
    50% 4 1 185
    60% 4 1 222
    70% 3 2 259
    80% 3 2 296
    85% 2 3 315

    Not to bad, all the lifts except the final set were with overhand grip. Last set was just a mixed grip. Deadlifts are still rough on me, anything past two reps and over 275+ I have a hard time with my grip failing.

    3 Bench press
    50% 5 1 120
    60% 5 1 144
    70% 4 4 168

    Super easy, discovering I really look forward to benching after deadlifts just because it seems to help my back stretch out.


    4 Dumbbell fly
    10 5 30
    Easy

    5 Lunge 5 5

    My left knee still feels wonky doing lunges. First two sets were with 45 lb bar. Last three sets were without weight and walking lunges. I really seem to prefer walking lunges vs stationary ones.

    Pre workout C4, BCAA 3:1:2 and post workout BCAA 3:1:2. I have not taken caffeine pills at all this week before working out, and honestly can not say I really notice any effect taking them. I seem to be sleeping better, but that could be several other factors to. Checked my weight today at 232.4 so its down a couple lbs, I had not checked it in a couple of weeks.

    My biggest worry right now is I need to work in cycling to my routines and not over train. Right now I plan to try and ride twice a week for 1-1.5 hrs and one day at 2-3 hrs. I normally shoot for 1k calories burnt (using HR monitor) which is around one hour and ten minutes or so for shorter rides. Average calorie burn is 600-800 calories per hour with the pace I keep.

    One last thing, I can't wait to test my 1 RM one more squat day then two days off. I might actually try three days off but we will see. Then I will use Sheiko #32 Week 4, Day 3 to test my 1 RM.
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    Wednesday...Supposed to be day off. I planned on riding today but first time in a week or so I actually slept more than 3-4 hours, so it was to late when I woke up. I just went out to stretch a bit and do couple various things, loaded up the trap bar did a few singles working up to 435 lbs, sure I had another 5-10 lbs easy. I lifted 425 with straps, then the 435 bare handed. This bar is so much easier to grip than a straight bar for sure.
    This was after doing deadlift workout yesterday, I really can't wait to test my 1 RM next week when I am fresh and see what the weight will translate to with a straight bar.

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    Week 4 Day 3 (Thursday) last day
    % reps sets weight
    1 Squat
    50% 5 1 200
    60% 4 1 240
    70% 3 2 280
    80% 3 6 320

    These were a bit rough, maybe I shouldn't be maxing my deadlift the day before on an off day.

    2 Bench press
    50% 5 1 120
    60% 5 1 144
    70% 5 5 168

    Left should felt weird through these, not pain really just not right. No issues otherwise. First set at 168 felt like my arms were fatigued but other sets fine.

    3 Dumbbell fly
    10 5 30

    No issues.

    4 Dip

    Tried the first dip and my left shoulder did not feel right at all, so I just held off. Not muscle sore just rather not push it, deadlifts two days in a row bad idea.

    5 Good morning (sitting)
    5 5 105

    These felt pretty good, felt like they stretched out my lower back nice.

    6 Abs

    I straight up forgot to do these, got side tracked. Not super worried because though out this program between sets I do leg raises, and various other things on my GHD.

    extra bonus

    Fatbar deadlifts
    5 1 135
    2 2 225

    I just need to work on my grip more, 135 was to easy and 225 was a bit to heavy to do any rep work.

    Pre workout C4, BCAA 3:1:2, post workout BCAA 3:1:2. I really can't wait until Sunday, maybe Monday we will see how I feel to test my 1RM, the rest of the week will be deload. After this not 100% sure what program I will run, I want to add few other things to my workout so I might run a modified 5x5 or something. I really want to concentrate on my mobility for olympic lifting also.
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    Sheiko 32 Day 3 (test day)

    % reps sets weight
    1 Squat
    50% 3 1 200
    60% 3 2 240
    70% 2 3 280
    2 Bench press
    50% 3 1 120
    60% 3 2 144
    70% 2 3 168

    Bmax
    50% 3 1 120
    60% 3 1 144
    70% 2 2 168
    80% 1 2 192
    90% 1 1 216
    95% 1 1 228
    105% 1 1 252

    After 252 I tried 255 and couldn't get it off the bottom. I think it would not have been an issue if I just went to 255 instead of trying 252 first.

    Smax
    50% 3 1 200
    60% 3 1 240
    70% 2 2 280
    80% 1 2 320
    90% 1 1 360
    95% 1 1 380
    105% 1 1 420

    Felt pretty good, only thing is I am not 100% sure I hit full depth but over all felt good.

    Dmax
    50% 3 1 185
    60% 3 1 222
    70% 2 2 259
    80% 1 2 296
    90% 1 1 333
    95% 1 1 352
    105% 1 1 390

    Last two sets were mixed grip. I tried 405 with straps but couldn't get it past my shins on two attempts.

    Overall I am very happy here are the overall results.

    Bench 235(old) 252(new)
    Squat 395(old) 420(new)
    Deadlift 365(old) 390(new) my old deadlift is based on not using straps, I had put up 385 with straps as my best before. Last week I lifted 435 with a trap bar.

    Overall I am very happy this is the first time I tested all my maxes in one day. I need to figure out where I am going after this, this week will be two deload days then starting a program again.

    Pre lift C4 and BCAA 3:1:2, post BCAA 3:1;2.
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  29. #29
    Registered User Icey101's Avatar
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    1 day (Monday)
    % reps sets weight
    1 Front squat 30% 4 1 126
    Front squat 40% 4 1 168
    Front squat 50% 4 3 185

    Still working on front squats working weight should have been 210 lbs, but still having issues with bar position. Getting better at these though.

    2 Bench press50% 5 1 126
    Bench press60% 4 1 151
    Bench press70% 3 1 176
    Bench press75% 2 4 189

    No issue at all.

    3 Squat 55% 3 1 231
    Squat 65% 3 1 273
    Squat 75% 2 4 315

    Left knee bit sore from front squats so I used ace knee bandage for working set.

    4 Chest muscles 8 4

    Did floor presses for these, 1x135 and 3x175, no real issue. 175 feels about perfect for weight, first time doing these lack of range feels odd.

    5 Abs 10 3

    I did situps on GHD one set with purple band, last two sets with no bands.


    Above the normal program I also did 5x5 Pendlay Rows with swiss bar 157 lbs.

    I started new Sheiko program that has workouts 4 days a week vs 3, we will see how it goes. I like the variety of movements, just not sure I will have the time to lift four days a week with riding.

    I had not lifted since Monday because of moving all my gym gear around and laying down more rubber mats. Pre workout was two scoops of C4 and BCAA 3:1:2 and BCAA 3:1:2 post work out. I did not eat before lifting, and it didn't seem to affect me. After workout I was starving though. I think I will try two scoops of C4 for now and see how that goes.
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  30. #30
    Registered User Icey101's Avatar
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    3 day (Tuesday) % reps sets weight
    1 Deadlift to knees w/2s pause 50% 3 1 195
    Deadlift to knees w/2s pause 60% 3 1 234
    Deadlift to knees w/2s pause 70% 3 4 273

    Overall these felt pretty easy, I did have to remind myself to pause a couple of times but overall happy.

    2 Bench press 50% 5 1 126
    Bench press 60% 5 1 151
    Bench press 70% 3 1 176
    Bench press 70% 5 1 176
    Bench press 70% 7 1 176
    Bench press 70% 4 1 176
    Bench press 70% 6 1 176
    Bench press 70% 8 1 176

    I did these with a swiss bar and no real issues except struggling a bit on the 7 and 8 rep but not to bad.

    3 Deadlift w/pause 5-7cm above knees 55% 3 1 215
    Deadlift w/pause 5-7cm above knees 65% 3 1 254
    Deadlift w/pause 5-7cm above knees 75% 2 4 293

    All the deadlifts were done with overhand grip and no real issues with the weight. I was having a bit of issue with bar bounce though. I am using bumpers and two horse stall mats, using the second mat is causing the bar to bounce up a lot more with bumpers to the point I need to just drop the bar and can't ride it all the way to ground other wise it bounces up and hurts my wrist.

    4 Lat muscles 6 4

    Lat pull downs with 95 lbs still trying to work on using my Spuds lat pulldown setup.

    5 Good morning 5 5 105 lbs

    These are feeling much better still having a bit of an issue with bar rolling but not as bad as before.

    Two scoops of C4 and 1 BCAA 3:1:2 pre- workout and a second one after workout. Also starting to take another brand of creatine on my non work out days 8grams, we will see how this works out after a week or two.

    I did jump on the scale yesterday midway through the day and I was at 237 lbs, not a huge deal I still want to cut weight but not enough right now to where I am eatting anything close to anything clean I guess.
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