So hot, so lean.
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03-01-2013, 07:34 PM #2131
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03-01-2013, 07:59 PM #2132
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03-02-2013, 10:29 AM #2133
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03-02-2013, 10:53 AM #2134
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03-02-2013, 01:57 PM #2135
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03-03-2013, 03:52 PM #2136
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
barx10
135x10
225x5
295x4
345x3
345x3
390x2
390x2
390x2
390x2
Paused Bench
barx20
135x10
185x5
225x4
245x3
245x3
280x3
280x3
280x3
280x3
280x3
280x3
Squat
135x5
225x3
275x3
325x3
365x3
365x3
365x3
365x3
Facepulls
3x15
i was surprised i made it through this workout without dying. getting shiit-faced two nights in a row was definitely not a good idea. and i only got 4 hours of sleep last night. thank god im young lulz.
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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03-04-2013, 08:03 AM #2137
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03-04-2013, 09:22 PM #2138
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
when you look at it on paper it looks pretty ridiculous but when you're actually doing it its not that hard. in fact your squats will feel better and better each workout even physically you're getting more fatigued. same thing with smolov. im actually planning to run smolov after my meet so i can finally squat fuucking 500
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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03-05-2013, 06:08 AM #2139
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03-06-2013, 04:38 PM #2140
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
lol you'll see brah you'll see
Deficit Deads
135x10
225x4
275x3
275x3
325x3
325x3
355x3
355x3
355x3
355x3
Paused Bench
barx20
135x10
185x5
225x4
245x3
245x3
280x2
280x2
280x2
300x2
300x2
280x3
280x3
these sucked. was having shoulder and elbow problems.
Deadlift
135x5
225x4
315x4
385x4
385x4
435x3
435x3
485x2
485x2
485x2 - pretty sure this is a volume PR.
all these were supposed to be pin pulls but i pulled a Ben Rice and was like fuuck it imma regret this later. i was surprised i got all the sets even being super fatigued. from now on im replacing all pin pulls with regular deads and im keeping the weights the same as well. hope i dont kill myself.
Lat pulldown
4x15
supersetted with
Ab pulldown
4x20
its gonna take some willpower to stay on sheiko for the next 13.5 weeks. i already wanna switch back to doing my own low volume stuff because i wanna go heavy in the gym lol.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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03-08-2013, 05:40 PM #2141
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
barx10
135x10
225x5
275x4
325x2x3
365x6x3
deads on wednesday killed me.
Paused Bench
barx20
135x10
185x5
225x4
245x2x3
280x7x3
im calling it right now. 365 bench on my skill eval day. i've never felt stronger on the bench.
Side raise
4x20
too tired and hungry to do assistance work. going in tomorrow to hit up some upper back, lower back, abs and bi's.
had 6 donuts for post workout carbs. god i love cblMy 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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03-11-2013, 06:10 PM #2142
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
well so im done with Sheiko. today was supposed to be squat bench then squat again and i couldnt even get through the first couple sets. the pain in my knees and hips has become too unbearable. good thing i already prepared for situations like this. i wrote myself a 12-week peaking cycle not too long ago. if all goes well it'll get me to a 470 squat, 355 bench and 570 deadlift before the meet. its similar to what i did for my last meet. heavy squat every other week, heavy deads every other week and heavy bench every other week.
i've been feeling a lot stronger its just my joints are killing me. so im still confident about hitting a 1400+ total.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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03-13-2013, 06:49 AM #2143
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03-13-2013, 06:58 AM #2144
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03-13-2013, 07:12 AM #2145
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03-13-2013, 04:05 PM #2146
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
haha man i really want to keep doing it but my joints cant handle any high volume work right now. i dont know what the hells going on i've already been taking tons of fish oil pills. but yea if you have 17 weeks then i'd just wait 1 week and do a 16-week cycle, 3 prep cycles and 1 comp cycle. probably something like 29, 37, 40, 32. or 29, 30, 31, 32. its better to start with 29 and 37 tho. its a lot of hard work but i honestly havent seen anyone who has not made any gains the first time they run sheiko (except the ones who got injured).
yea sheiko is the only program i've ever run since i started powerlifting. good thing is both high volume training and low volume training work very well for me so im not hopeless yet.
Bench
barx20
135x10
225x3
275x1
295x1
335x1 pretty easy
345x0 very very close. probably couldve grinded it out if spotter didnt take it. only probably though.
315x2
315x2
225x15
Tates
4x12
Tri's pushdown
4x15
Side raise
4x12
Curls
4x15
my best bench ever is 347 and i did that weighing 255+. today i just wanted to see where my strength was at after losing 30lbs and without a deload. so i was really happy with how it went and im sure i'll hit a PR by the end of the cycle. bodyweight was 224 today.
my knee was hurting sooo bad the whole time so it kinda affected my leg drive. i hope i can squat on monday
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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03-15-2013, 04:32 PM #2147
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
135x8
225x3
315x2
405x1
455x1
495x1
525x1
525x1
525x1 Volume PR. best was 515 for 3 singles
wasnt feeling all that great today but i still hit what i had to. week 1 of my peaking cycle.
Pullups
4x8
Bentrows
4x12
Lat Pulldowns
4x15
supersetted with
Back raise
4x15
Ab pulldowns
4x20
going for 535 for 2-3 singles in two weeks.
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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03-18-2013, 05:08 PM #2148
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
barx10
135x5
225x3
315x2
365x1
395x1
425x1
425x1
425x1
425x1
425x0 ran out of gas.
not too bad. squat strength is still down a little bit but i did start with 425 for 4 singles for my last training cycle so hopefully i'll get back to where i was.
Bent rows
5x8
DB rows
4x12
Back raise
4x10
Ab wheel
4x12
going for 435x4x1 in two weeks. im gonna have to pull and bench big at the meet to pull off a 1400 totalMy 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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03-18-2013, 05:45 PM #2149
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03-18-2013, 06:03 PM #2150
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03-18-2013, 06:15 PM #2151
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03-18-2013, 06:58 PM #2152
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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03-18-2013, 07:11 PM #2153
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03-18-2013, 07:53 PM #2154
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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03-18-2013, 07:59 PM #2155
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03-18-2013, 08:11 PM #2156
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
http://canadianpowerliftingfederation.com
http://www.********.com/pages/Canadi...995464?fref=ts
Pro is non-tested. Amateur is tested.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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03-19-2013, 08:08 AM #2157
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03-20-2013, 03:58 PM #2158
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
lol no thanks!
Bench
barx20
135x10
225x3
275x1
305x3
305x3 these felt okay
2-board
325x1
335x1
3-board
345x1
355x1
all the board work was really easy surprisingly because i've always been terrible at board benching.
Tricep pushdown
5x15
Side raise
4x15
Curls
4x15
Facepulls
5x15
didnt do much tricep work because my elbows were hurting. other than that everything felt nice and strong.
bodyweight was down to 223 today. im thinking of going up to 230 so i can get stronger. cutting 10lbs is easy. all light work from now on until next friday which is heavy deeds day. im doing one week heavy and one week light for all three lifts. so i only have 5 heavy sessions left for each lift before the meet.
Corey if you're reading this, you're fat.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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03-22-2013, 04:10 PM #2159
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deload Deads against red mini bands
135x5
135x5
225x3
315x2
335x2
355x2
365x2
365x2
365x2
365x2
365x2
315x3
Bent rows
135x10
205x8
225x8
235x8
235x8
235x8
185x15
Seated rows
4x15
supersetted with
Lat pulldowns
4x15
Back raise
3x10
Ab pulldown
4x20
kept everything nice and light today. still took me over 2 hours to finish training cause i had to teach my crossfit friend how to bench press.
gonna try my best not to drink too much tonight. i've been getting shiitfaced every friday night for the past 1.5 months and its killing my gainz lol. brb carb backloading with beer and shotsMy 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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03-22-2013, 04:54 PM #2160
Good work, keep lifting. Nice stuff man
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