My Road to BEASTNESS (w/ vids)

[ashylarryku]

1st Place 198 Class USAPL Meet
BW 196.75
Wilks Total 408

Squat
1st Attempt: 395
2nd Attempt: 425
3rd Attempt: 455 20 lb PR

Bench
1st Attempt: 315
2nd Attempt: 335
3rd Attempt: 345 miss

Deadlift
1st Attempt: 555
2nd Attempt: 585
3rd Attempt: 610 25 lb meet PR, 10 lb all-time PR

Overall it was a great day and I'm very pleased with the results. I hit my goal of 1,400 so I'm very happy! I set a new USAPL record in each lift for Kansas' junior 198 class (even beat the equipped deadlift record and equipped total record), and the Kansas 198 open class records for deadlift and total, so I'm extremely pleased with that. Although, it really doesn't mean much lol, but very cool nonetheless.

Squats felt great. I was worried that squatting on carpet was going to throw me off, but as soon as I had unracked 395 I completely forgot about it. Something went wrong on 425 and I looked down at the bottom of the lift (it was so awkwardly quiet during the attempt it threw me off haha) but I got myself prepared mentally and knew I would hit 455 as soon as I unracked it. I'm pretty happy about that because I haven't squatted anything over 415 since my last meet, and even the 415 I hit a few weeks ago was vary slow.

Bench was terrible. The benches were pretty low to the ground, which I'm not used to, and I just wasn't able to get my feet planted and get tight like I normally can. I was really bummed because the benches we warmed up on were better, and I thought I was going to hit an easy 355 before my first attempt.

Deadlifts felt pretty great, I guess there's not much to say. I got into a whole different world before my 610 attempt. I had honestly forgotten where I was. I knew I had to pull 610 to get my goal of 1,400 for the day, so it was a good feeling to lock it out. Oh, and the guy who was supposed to load plates had to leave, so my little brother stepped in. It felt good to have him standing there.

I'll be starting Sheiko 29 today (thank you, Ben Rice, for showing me the awesomeness of Sheiko ) and am excited to get after it!

Bump

When will it be my turn....

Have patients, you must (did I do that right? I'm not a Star Wars guy lol)

[ashylarryku]

Sheiko 29 Week 1 Day 1

A) Bench
185 x 5, 225 x 4
250 x 3 x 2
265 x 3 x 4
265 x 6 PR and the last rep was paused.

B) Squat
225 x 5
275 x 5 x 2
320 x 5 x 5
Omg I'm out of shape lol

C) Bench
185 x 5
215 x 5
250 x 4 x 4

D) DB Flyes
25 x 10 x 5

E) Good Morning
135 x 5 x 5
I don't think I'll be doing these anymore. I've never liked the movement but gave it a try and it's just not for me.

NOTES: I felt really great today. The session started out slow but got better into the first round of benching. Squats felt great and strong but I was getting winded near the end. I haven't really done multiple heavy sets over 3 reps in a while but it felt really good.

[adamsz]

Are you following in Ben Rice's footsteps and using a 5/3/1 AMRAP on your last set? I see you did 265 x 6 on the bench after the other 265 sets so I was a bit confused...

You're obviously much stronger at squatting than me, but your squat form could definitely use some work (no hate at all). Too much buttwink and too much goodmorning-ing happening (again no hate). Just something to keep in mind. As Ben says though "ya I COULD do all sets with 315 and use perfect form" but then you wouldn't be getting stronger...

I know what you mean about the goodmornings too. I've never liked them at all and much prefer weighted hyper exstensions. On the other hand, like Ben says it's usually the stuff you hate and suck at that you really need to be doing, so I've kept them in the routine thus far myself (not nut-hugging Ben lol).

How did you feel about the flyes? So far I've messed around with a lot of different variations - flat vs incline, DB vs cable, light weight with more of a stretch at the bottom vs heavy weight etc, but really haven't stuck with 1 particular version throughout.

Something I noticed on here http://www.t-nation.com/free_online_...p_powerlifting is that according to the chart you're a "CMS" lifter since your total is over 1390 at your weight class. If 29/37 feels too easy for you I think you should definitely give the CMS routine a shot. I'm mirin hard since I'm inbetween levels 3 and 2

[ashylarryku]

Are you following in Ben Rice's footsteps and using a 5/3/1 AMRAP on your last set? I see you did 265 x 6 on the bench after the other 265 sets so I was a bit confused...

I've seen Ben do that in his videos, and I thought it was a good idea. But honestly, I wasn't planning on doing max reps and hadn't even thought about it during that session until I hit the 3rd rep and something came over me lol. I could have grinded through possibly 8 if I hadn't paused and had a spotter, but I'm a big fan of calling it good when you know when, and getting in more quality work.

You're obviously much stronger at squatting than me, but your squat form could definitely use some work (no hate at all). Too much buttwink and too much goodmorning-ing happening (again no hate). Just something to keep in mind. As Ben says though "ya I COULD do all sets with 315 and use perfect form" but then you wouldn't be getting stronger...

No hate at all, buddy. I know my squat is horrible lol. And I'm very aware of the problems you've mentioned. I've ben meaning to work on my mobility to fix the but wink at the bottom, I just need to devote more time to it (I have the time, i just need to DO IT darn it ). I was talking to a buddy of mine in the gym who knows a lot more about this stuff than I do, and he was saying it was BECAUSE of the butt wink that I was falling forward in the hole. So, hopefully if I can fix that, I can fix the good morning and then start squatting some more respectable weight!!

I know what you mean about the goodmornings too. I've never liked them at all and much prefer weighted hyper exstensions. On the other hand, like Ben says it's usually the stuff you hate and suck at that you really need to be doing, so I've kept them in the routine thus far myself (not nut-hugging Ben lol).

Well, it's not that I don't like to do them because they are tough (they kind of are, but I'm in the gym to do tough stuff so it doesn't bother me lol) it's just that they feel so awkward that I don't know how they are benefitting me. I'd much rather do an exercise like GHRs or RDLs where I KNOW I'm feeling something getting worked in my body that needs working on. Also, I feel like I'm getting enough good mornings in as it is . . . . via squatting haha.

How did you feel about the flyes? So far I've messed around with a lot of different variations - flat vs incline, DB vs cable, light weight with more of a stretch at the bottom vs heavy weight etc, but really haven't stuck with 1 particular version throughout.

I didn't write it in my log, but I actually ditched the last 2 sets of flyes and did BW dips with a big stretch at the bottom. I think I will do these from now on, as I've never been a fan of flyes either (if I get too crazy with them, they usually bother my shoulders).

Something I noticed on here http://www.t-nation.com/free_online_...p_powerlifting is that according to the chart you're a "CMS" lifter since your total is over 1390 at your weight class. If 29/37 feels too easy for you I think you should definitely give the CMS routine a shot. I'm mirin hard since I'm inbetween levels 3 and 2

I have seen that chart and I think I may just do 29 and then get into CMS. Most people would recommend doing 29 first to get used to Sheiko style training, but I'm no stranger to high volume so this type of training isn't really a shock to me like it may be to some other lifters. I'm going to finish up what I've started, though, and decide from there if I want to do CMS or a lighter Sheiko template (most likely CMS).

Thanks, Adam!

[JohnB46]

Fcking Biuriful. Great job dude.

[Jab1]

Haha thanks, Andrew! But I think I'll be running 29 with Ed Coan's deadlift routine after my meet. I haven't decided yet.

You killed it at the meet man. Looking forward to seeing you do Sheiko, should be fun!

Even though you're whey stronger than me, here are some unsolicited squat tips that have worked for me; 1. train abs hard. This stops a lot of forward lean. 2. Stretch your hip flexors out for a minute each every night for two months. 3. Stretch your glutes, and get them a lot stronger too, especially your abductors - this will stop knee cave. 4. Do a third world squat and dig your elbows in to your knees and force them out hard with your feet pointing forwards for 30 seconds each night.

If any of those help that will be 1 beer please.

[ashylarryku]

You killed it at the meet man. Looking forward to seeing you do Sheiko, should be fun!

Even though you're whey stronger than me, here are some unsolicited squat tips that have worked for me; 1. train abs hard. This stops a lot of forward lean. 2. Stretch your hip flexors out for a minute each every night for two months. 3. Stretch your glutes, and get them a lot stronger too, especially your abductors - this will stop knee cave. 4. Do a third world squat and dig your elbows in to your knees and force them out hard with your feet pointing forwards for 30 seconds each night.

If any of those help that will be 1 beer please.

Thanks! I need to make a habit of stretching every night, you're right. I actually already do the 3rd world squat every day, but if it weren't for that, I would be in serious trouble lol.

You haz beer? Oh no . . . .

[ashylarryku]

Fcking Biuriful. Great job dude.

Thanks, bud!

[Spidey22]

Awesome job at the meet man. Sheiko looks like it fits your style of training perfectly. How long those sessions lasting though? lol

[ashylarryku]

Awesome job at the meet man. Sheiko looks like it fits your style of training perfectly. How long those sessions lasting though? lol

Thanks, man! They usually take around an hour and a half, sometimes 2 if I'm lagging or if it's a double squat day lol. I'm loving it so far! I decided not to do the Sheiko+Coan thing, though. I thought about it more, and I just don't think Coan's style of training really fits me. I've been seeing much better results with my deadlift from added volume and frequency, so I'd be a fool to think pulling heavy singles once a week like I used to would be beneficial right now. Granted, I'm kind of putting my deadlifts on the back burner and trying to bring my squat up.

[ashylarryku]

Sheiko 29 Week 1 Day 3 (yesterday)

A) Deadlift
315 x 5
365 x 5 x 2
430 x 4 x 2
460 x 3 x 2
460 x 5
460 x 3

B) Incline Bench
225 x 4 x 5
225 x 6 PR but only because I haven't done them in forever. Pretty easy

C) Weighted Dips
45 x 5
55 x 5
70 x 5
90 x 5
100 x 6 PR I'm pretty sure

D) Deadlift
315 x 4
365 x 4
425 x 4 x 2
I did these beltless but was pretty fried at this point so I called it.

E) Single Leg Leg Press
5 x 5

F) Decline Situps
10 x 3

NOTES: This was a very meh session, as it was an unexpected long day outside at work. I hit a few cheap PRs, but deadlifts were much slower than I would have liked them to be. I stoped a few sets early on the last round, because form was going to complete rap and at that point I knew I was doing more harm than good.

[BigBoss2]

congrats on your meet ashy, you did an amazing job. your progress has been great as well, sheiko is amazing and im sure you'll beast it...oh boy do i gotta catch up lol

[Jab1]

You haz beer? Oh no . . . .

Teh catablosims??!!

[center]Sheiko 29 Week 1 Day 3 (yesterday)
NOTES: This was a very meh session, as it was an unexpected long day outside at work. I hit a few cheap PRs, but deadlifts were much slower than I would have liked them to be. I stoped a few sets early on the last round, because form was going to complete rap and at that point I knew I was doing more harm than good.

God you are so strong - it seems like all of a sudden but I know it ain't.

[C0bra]

C0bra subbing this Ish

[ashylarryku]

congrats on your meet ashy, you did an amazing job. your progress has been great as well, sheiko is amazing and im sure you'll beast it...oh boy do i gotta catch up lol

Haha thanks for dropping in, man. It's been a while. Are you still hitting it consistently? How's your progress been?

Teh catablosims??!!


God you are so strong - it seems like all of a sudden but I know it ain't.

Nah man I take creatine so rules can be broken.

Lol thanks, Andrew. You aren't weak yourself

C0bra subbing this Ish

Haha thanks for following, man!

[BigBoss2]

Haha thanks for dropping in, man. It's been a while. Are you still hitting it consistently? How's your progress been?

lol np dude. i kinda went the BBing route, havent benched in god knows how long, same with squats. Progress has been solid but i miss strength training. started up BJJ recently and am looking into boxing soon as well.

[ashylarryku]

lol np dude. i kinda went the BBing route, havent benched in god knows how long, same with squats. Progress has been solid but i miss strength training. started up BJJ recently and am looking into boxing soon as well.

As long as you're still in the gym, training like a bawse lol

[ashylarryku]

Sheiko CMS W1D1

A) Squat
225 x 5
275 x 4 x 2
320 x 3 x 2
-belt-
365 x 2 x 5 ez

B) Bench (KB curls between each set)
175 x 5
215 x 4
245 x 3 x 2
280 x 3 x 6

C) Cable Crossovers
50 x 10 x 5

D) Squat
225 x 5
275 x 5
320 x 4 x 3 (1 was beltless)
320 x 8 PR
^This was surprisingly easy considering the volume that was done before. It was supposed to be 320 x 4 x 5 but I did 8 on the last instead of 2 sets of 4.

E) Cable Crunches
120 x 10 x 3

NOTES: Squats felt amazing today. I did some foam rolling before as close to my groin as possible because that is where I'm most tight and tend to feel tender, and it helped a lot.

I decided to ditch my plan of running Sheiko #29 because I see no reason not to jump into CMS from the start. My total qualifies me to run it, and I'm no stranger to high volume training. I'm really glad I went with CMS.

[BigBoss2]

As long as you're still in the gym, training like a bawse lol

haha of course, what are your next goals ashy?

[Excl]

Awesome progress and log man!
Wouldrep/10

[parachuter]

in, i rmr you from like a year or two back, used to post under thesoldier

but yeah subbing

[ashylarryku]

haha of course, what are your next goals ashy?

I'd like to just bring up my squat and bench for now. I am GOING to hit 494 squat by the end of the year, and would love a 365 flat footed bench.

Awesome progress and log man!
Wouldrep/10

Thanks, bud!
Understand/10

in, i rmr you from like a year or two back, used to post under thesoldier

but yeah subbing

I honestly have no idea what you're talking about or who thesoldier is lol. I've always been ashylarryku.

Thanks, man!

[xKyle10]

insane total ashy, really good ****. in btw i need to learn some stuff from you

[ashylarryku]

insane total ashy, really good ****. in btw i need to learn some stuff from you

Thanks, Kyle! don't be afraid to drop me a question in here. I realize I'm nowhere near an expert and I still consider myself a beginner, but I'd like to think I have a little bit of experience under my belt and can tell what has and has not worked for me so far (more or less ).

[adamsz]

NOTES: Squats felt amazing today. I did some foam rolling before as close to my groin as possible because that is where I'm most tight and tend to feel tender, and it helped a lot.

I decided to ditch my plan of running Sheiko #29 because I see no reason not to jump into CMS from the start. My total qualifies me to run it, and I'm no stranger to high volume training. I'm really glad I went with CMS.

Foam rolling I swear is the only reason I can squat... I remember when I used to squat wide stance last year and I didn't foam roll and I would get the WORST groin tightness and it always felt like I was gonna strain it. Started foam rolling, and boom it went away.

Good to see you hoppin on the CMS, I know you're up for it. Interested to see how the intensity kicks up and if you'll be able to cope with it alright

[xKyle10]

Thanks, Kyle! don't be afraid to drop me a question in here. I realize I'm nowhere near an expert and I still consider myself a beginner, but I'd like to think I have a little bit of experience under my belt and can tell what has and has not worked for me so far (more or less ).

will do, i actually could use some form critique on my lifts, i have them recorded for full workouts in my youtube channel/log you could check. im actually changing my squat form this next week to low bar and PL as I had major buttwink from going too low, so could use pointers on that the most, bench and my sumo form is pretty good, once i get to a certain weight on sumos my middle back rounds a tad but nothing serious/no pain from it

[AestheticAustin]

Strong lifting homeboy. Love how we train very similarly.

[ashylarryku]

Foam rolling I swear is the only reason I can squat... I remember when I used to squat wide stance last year and I didn't foam roll and I would get the WORST groin tightness and it always felt like I was gonna strain it. Started foam rolling, and boom it went away.

Good to see you hoppin on the CMS, I know you're up for it. Interested to see how the intensity kicks up and if you'll be able to cope with it alright

Yeah I definitely can't do wide stance squatting with the frequency I usually squat at haha.

I'm looking forward to getting after some heavier weights in the coming weeks!

will do, i actually could use some form critique on my lifts, i have them recorded for full workouts in my youtube channel/log you could check. im actually changing my squat form this next week to low bar and PL as I had major buttwink from going too low, so could use pointers on that the most, bench and my sumo form is pretty good, once i get to a certain weight on sumos my middle back rounds a tad but nothing serious/no pain from it

I'll definitely check them out and see what I can do, but I'm no expert You can throw some vids up in here since that's easier, and then hopefully more guys can see and offer advice on top of what I can.

Strong lifting homeboy. Love how we train very similarly.

Thanks, man. I enjoy watching your training videos, we do lift similarly. Teach me how to bench more haha. You should make some more ranting videos also, I always enjoyed those.

[ashylarryku]

I went to see Tenacious D in concert last night (amazing show) and slept in late this morning and had to rush to the gym to get a session in before work, so I haven't had time to post. But here is yesterday's and today's session:

Sheiko CMS Week 1 Day 5

A) Deadlift
365 x 4
425 x 3 x 2
495 x 3 x 4
495 x 4

B) Bench
175 x 6
210 x 5
245 x 4 x 2
265 x 2 x 3
280 x 2
280 x 5
265 x 3 x 2
245 x 4
230 x 6
210 x 8 (every rep was paused)
175 x 10 close grip

C) Deadlift w/ Pause at Knees
315 x 4
365 x 4
425 x 4 x 4 (sumo)

D) DB Floor Flyes
25s x 10 x 5

E) Cable Abs
130 x 10 x 4

F) Pullups
BW x 10 x 2



Back and Biceps

I had the most insane pumps today. I literally woke up and went to the gym, so I didn't think I'd be move anything insanely heavy. Instead, I went for more controlled reps and I had a much better MMC as a result.

A) Neutral Grip Pulldowns
210 x 8
190 x 8
190 x 6
155 x 10

B) HS Pullovers (10 partial reps at the bottom, then 5 full ROM)
4 sets

C) HS Rows
3pps x 8 x 2
3.5 pps x 6
4pps x 10 (these were sloppy but I wanted to see what I could do)

D) Meadows Stretchers
2 sets but wasn't feeling these so I stopped

E) HS Pulldowns (10 partials at the bottom, then 5 full ROM)
2 sets

F) HS Preacher Curls (10 partials, 5 full ROM)
4 sets, gaining entrance to pump city

G) Strict Pin Wheels with 2 second squeeze at top)
30s x 10 x 4

H) Rope Hammer Curls ss/ Tricep Extensions
4 sets

I'll leave it at that because I'm about to Skype my lady and then hit the sack.

[ashylarryku]

Sheiko CMS Week 1 Day 5

A) Bench
175 x 5
210 x 4
(245) x 3 x 2
(280) x 3 x 4
280 x 4

B) Squat
225 x 5
275 x 4
320 x 3 x 2
(365 x 3) x 5
365 x 5 PR

C) Fat-Bar Bench
180 x 5
220 x 5
(270 x 3) x 4
270 x 7 PR

D) Floor Flyes
25s x 10 x 5

E) Decline Situps
BW x 10
25 x 10 x 2



NOTES: This session was pretty amazing. I hit a 1 rep PR on squat, but it was after I had already hit a volume PR. The most I had done with 365 before this was 4 sets of 3, and they were all MUCH harder than the 5 sets of 3 I did here. The second round of benching probably went better than the first. Not that the first was bad, but I felt much stronger on the second round. The 270 x 7 is a decent PR, especially considering it was a fat bar and the last rep was paused.