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06-25-2011, 07:21 PM #271
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06-25-2011, 07:26 PM #272
- Join Date: Oct 2008
- Location: Chardon, Ohio, United States
- Age: 41
- Posts: 1,191
- Rep Power: 574
Daniel your advice may be a bit off as far as someone training sheiko may be concerned. Sheiko -squat -bench =/= sheiko.
Martin if you are still planning on going sheiko you have done enough of it now to know what level of fatigue you should be at. You should be able to mimic it to some extent using other excercises. I am not sure that doing deads without some level of leg work would work since all of the lifts play off of each other as far as fatigue goes.
Just throwing stuff out...maybe try hack squats or smith machine squats? They may be a bit easier on you.
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06-25-2011, 07:33 PM #273
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
oh im definitely gonna do leg work. we dont have a hack squat machine lol and regarding smith machine squats i basically cant put anything on my back now
im replacing 1st round squats with front squats and 2nd round squats with leg press. im also gonna do abs 3x a week to strengthen my core.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-27-2011, 06:02 AM #274
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
just talked to my mom over skype who lives in Hong Kong. i told her i weighed around 230 now and shes like "wahhhhh how did you get so heavy? you're not a white guy you're chinese! chinese people are not supposed to be that heavy!" and shes shocked that i could lift 1119 pounds. lol moms...
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-27-2011, 06:45 AM #275
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06-27-2011, 07:06 AM #276
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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06-27-2011, 07:33 AM #277
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06-27-2011, 04:18 PM #278
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
oh yea they are. they think im representing Canada to compete in the 2012 Olympics lol
Sheiko 29 Week 4 Day 1 (first day of training cycle, 12 weeks out from 100% RAW Eastern Nationals)
Front Squat
barx10
135x2x5
185x2x3
205x2x3
225x2x1
all these were as easy as back squats, the hardest part was to keep the bar on my shoulders. and they really beat up my shoulders.
Paused Bench
barx20
135x2x5
165x5
205x5
230x5x4
DB flys
20 reps
Dips
2 sets of 20
Leg Press
5pps x10
6pps x10
7pps x10
Back Raises
3 sets of 10
Decline situps
2 sets of 15
The front squats destroyed my shoulders and that affected the benching. from now on front squats will be done after paused bench. my back didnt feel anything on the front squats which means its getting better. slowly but surely. i think i'll stick to front squats for 2 weeks then i'll see how my back responds to back squats. also, after 2 weeks of deload my conditioning level has definitely gone down.
my gym is giving out free memberships to high school kids for the summer but not members. these worthless fuktards just piss me off. they walk into the gym, looking like skinny *******s, and just wander around and stare at people. they do some curls and sit on the bench and chat like little pussies. what the fuk are you doing here? i wanna lock them in the sauna room and strangle each one of them slowly to death.Last edited by martin_mathers; 06-29-2011 at 02:31 PM.
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-27-2011, 04:25 PM #279
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06-27-2011, 05:05 PM #280
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
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06-27-2011, 05:20 PM #281
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
one of them was doing pullups in my squat rack.
oh yea you scared. i know kung fu mother****er!
i was born in HK but im canadian...lol
i think front squats have more carryover to the deadlift than the squat. they destroy my core and quads. but how did they **** up your back squat?My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-27-2011, 05:27 PM #282
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
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06-29-2011, 02:27 PM #283
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Sheiko 29 Week 4 Day 2
Paused Bench
barx30
135x5
155x5
185x4
215x2x3
245x2x3
260x3x2
Deadlift
135x2x5
185x3
225x3
265x3
305x2x3
350x2x3
370x3x2
350x3x2
Paused Bench
135x5
155x5
185x5
215x4x5
DB flys
2 sets of 15
Decline Situps
2 sets of 15
Bench was easy. cant believe 260 is my 85% now. 3 months ago it was my 1RM. Deadlifts were easy too but my back hurt a little bit. i just trained through it, shouldnt be a big deal. this workout somehow took me 3 hours i didnt even rest that much.
i wish every day was a summer holiday. theres absolutely nothing to do other than training, eating and sleeping.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-29-2011, 03:31 PM #284
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06-29-2011, 04:32 PM #285
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06-29-2011, 06:06 PM #286
- Join Date: Oct 2008
- Location: Chardon, Ohio, United States
- Age: 41
- Posts: 1,191
- Rep Power: 574
Looking good martin, glad to see sheiko back up and running. Hopefully the squats start up soon too.
Tortre do you really think it is all mental? It seems like fronts should have good carry over. In your opinion which squat variation has the best carryover? The reason I ask is that I was going to use variants for the 2nd round on double squat days and I assumed fronts would be the best.
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06-29-2011, 06:46 PM #287
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
thanks!
a very detailed description of the difference between the squat and the front squat by rippetoe:
http://startingstrength.com/index.ph...he_front_squatMy training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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06-29-2011, 06:56 PM #288
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06-30-2011, 05:16 AM #289
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06-30-2011, 05:36 AM #290
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06-30-2011, 07:22 AM #291
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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06-30-2011, 11:04 AM #292
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
new foam roller finally came in! $55.88 including shipping and tax.
old ($15):
new:
the old one didnt even last a month. the new one is a high density one and its rather rigid. i was crying when i was rolling my lower back...cant imagine how people use PVC pipes...My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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07-01-2011, 09:48 AM #293
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Sheiko 29 Week 4 Day 3 (It's Canada Day!)
Squat
barx10
135x2x5
185x5
235x4
275x3 <- back started to hurt so i stopped
Paused Bench
barx20
135x2x5
155x6
185x5
215x2x4
245x2x3
260x2x2
245x3
235x3
205x4
185x6
155x8
Dips
3 sets of 15
Decline Situps
3 sets of 15
not happy with the squats. my back still hurt and i was thinking of going back to regular squatting next week. i guess i'll still squat but i'll stop whenever i feel pain in my back. i ****ing hate injuries.
Benching was kinda tough my shoulders were so sore from wednesday's benching.
Im starting Sheiko #30 next week. 1st round squats will be done as regular squats until i feel pain. i'll replace 2nd round squats with leg presses. all the goodmornings will be replaced by back raises.Last edited by martin_mathers; 07-01-2011 at 09:55 AM.
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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07-01-2011, 11:08 AM #294
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07-01-2011, 11:18 AM #295
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
nah i bought it from some canadian online sports store. i think its the same material though.
i injured my back way before i even started powerlifting. i was squatting but i had no idea what i was doing. i dont even know how i injured it but it got better. then 3 weeks ago at the meet i injured it again and its worse than before. i still dont know whats wrong but when i put weight on my back and squat it hurts. very frustratingMy training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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07-01-2011, 11:39 AM #296
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07-01-2011, 11:51 AM #297
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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07-02-2011, 11:41 AM #298
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Upper Back Rehab Day + Cardio + Biceps
bodyweight: 231 with an empty stomach
Fat Boy On An Elliptical
15 minutes <- i did this for you Jamie i almost passed out <3
Chest Supported Incline Flys
4 sets of 12
Facepulls
4 sets of 15
Reverse Flys On Pec Dec Machine
4 sets of 12
DB curls
3 sets of 10
Hammer curls
3 sets of 10
lovin' the facepulls.
Inspired by Jim Wendler's article: http://www.t-nation.com/strength-training-topics/1229 ,
I decided to write my own training rules.
1. Training will always be your top priority.
2. No matter what program you're on, stick to it for AT LEAST one year.
3. Programs don't matter, attitude and consistency do.
4. Do not major in the minor. If you want to squat more, squat. If you want to bench more, bench. If you want to pull more, pull.
5. You're in the gym to train and that's it.
6. Prehab work, rehab work and stretching will be part of your training.
7. The Squat will be performed below parallel, the Bench Press will be done paused and the Deadlift will be executed violently.
8. No straps will be used regardless of how ****ed up your grip is.
9. You will not take advice from people just because they are stronger than you.
10. You will not need motivation to train. Powerlifting is not a hobby, it's a lifestyle.
inb4a year from now you probably won't even lift anymore.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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07-02-2011, 01:22 PM #299
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07-02-2011, 01:43 PM #300
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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