All Eyez On Me

[adamsz]

Sunday 10/7/12 12:15PM - 2:30PM

15 minute dynamic warmup

Bench Press all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 3
275 x 3
295 x 2
295 x 2
295 x 2
295 x 2

Box Squats box at parallel
200 x 5
235 x 5
235 x 5
275 x 2
add belt
275 x 4
275 x 6
275 x 8 tie for rep PR?
275 x 7
275 x 5
275 x 3

Bench Press all reps paused
175 x 6
205 x 6
205 x 6
225 x 6
225 x 6
225 x 6
225 x 6

Seated Freemotion Cable Flyes
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Squats
skipped

Rear Delt Cable Crossovers
3rd pin x 20
4th pin x 20
4th pin x 20
4th pin x 20
4th pin x 20

Hyperextensions
90 x 5
135 x 5
135 x 5
135 x 5
135 x 5

15 minutes stretching / 10 minutes foam rolling

Thoughts

Holy ****. Probably one of the hardest workouts I've ever done.

For Sheiko 31 I upped my squat max to 395 and my bench max to 345 in the spreadsheet (10lb bumps on each lift since finishing 37). Not sure if committing suicide or good progressive overload.

I've never done more than 295 x 2 for more than 2 sets on bench before, so hitting 4 sets was a great accomplishment in itself. After the first 2 sets I had that little doubt in my mind like can I really get the next set?? And contemplated getting a spotter, but since I haven't needed a spotter yet on the first 5 months of Sheiko I kept just saying no you got it...

The box squats were pure INSANITY. Now it doesn't seem like a ton of weight, but keep in mind that on Sheiko I never do more than like 5 reps for squats. That coupled with 1-3 minute rest times on the 275 sets = me being completely gassed by the last couple reps and starting to see stars aka about to faint status. Reminded me of my squat days on 5/3/1 when I would do AMRAP on the last sets.

Form definitely got pretty ugly about half way though on these, and my right groin area started cramping/hurting real badly. Ever since last week before I tested my maxes my right groin area has been pretty tight, but doing this high rep work completely fuked it up it seems. By the end of the last set my groin was screaming at me, and I couldn't completely walk properly afterwards. SSOOOO I ended up skipping the 2nd round of squats which would have had me working up to 255 for 4 sets of 4. One of the rare times where I couldn't complete a full Sheiko workout

It's weird though, I went and did a 4 hour shift at work afterwards (I'm on my feet the whole time) and by the end of the night the affected area felt almost completely fine I wonder if squatting first thing in the day and not having my body completely warmed up might play a part in it? Logic would say no though since I did a pretty extensive dynamic warmup though... I've heard that the first day of 31 is the hardest on the program, but if this keeps up I might have to take a week off squatting, lower my squat max, or something. I also really need to step up my recovery work. Need to be more diligent in doing mobility/rehab stuff on my days off like rolling and stretching, which I almost never do on my off days because I'm lazy. I realize if I'm to keep up with the strenuous demands of the program though it's going to become a necessity.

In anticipation of today's deadlifting session I soaked in the tub for awhile last night after work which seemed to help loosen everything up. Going to start trying and take more baths (in the bathtub) on the regular from now on as well. Today's sesh also has a huge bench pyramid marathon working up to 2 sets of 295 for singles, so I tried to eat a ton yesterday to help my recovery efforts. I'm hoping I can get though today's benching!

[RyouBakua]

thats a huge workout right there

all meat and potatos

10 sets of squats + 17 sets of bench!?!



and my back is big but overall definition is what im working on

[fittofattofit]

Not sure if committing suicide or good progressive overload.

Phuk that's a huge amount of volume ----- and there was supposed to be another round of squatting
Box squats 275 x 8 is really strong work Zack and I'm seriously impressed with the sets of 295 paused on the bench
It must take a huge amount of mental effort to get through a 2 hour session like that when your body is telling you to stop
What weight are you putting in for your deads max this time? (you're not going to do the sheiko 31 for deads are you?)

[Jstamp]

Woooweee!.... ^^^What they said

Keep doing what you're doing, cuz it's working

[nads786]

Good effort! That volume looks insane! Injuries are weird like that sometimes be lucky the pain went away!!

[nwskier]

damn, nice benching. I like how you are being aggressive in goals too. What are goals if you are not really pushing for them anyway. I still think you will hit 345 for a paused bench in the comp and hit a 365 TnG by end of Dec 1st and both are gonna piss me off lolololol in a good way

btw, new journal, stop on by! http://forum.bodybuilding.com/showth...hp?t=148782703

[adamsz]

thats a huge workout right there

all meat and potatos

10 sets of squats + 17 sets of bench!?!

and my back is big but overall definition is what im working on

Haha at all meat and potatoes. It was a hell of a workout. More definition = less bodyfat.

Phuk that's a huge amount of volume ----- and there was supposed to be another round of squatting
Box squats 275 x 8 is really strong work Zack and I'm seriously impressed with the sets of 295 paused on the bench
It must take a huge amount of mental effort to get through a 2 hour session like that when your body is telling you to stop
What weight are you putting in for your deads max this time? (you're not going to do the sheiko 31 for deads are you?)

Too much volume - it was definitely a mental battle through and through!

This time on deads I'm gonna use my true max - 480. So today I did 5 sets of 3 with 385 (80% of 1RM).

Woooweee!.... ^^^What they said

Keep doing what you're doing, cuz it's working

Seems like the program works pretty well for most people Can get a bit repetitive, but eh so can anything.

Good effort! That volume looks insane! Injuries are weird like that sometimes be lucky the pain went away!!

It was insane volume for sure. I swear my workouts are taking more than 2 hours now... Yeah I'm just hoping that pain doesn't flare up anytime I start squatting anything remotely heavy.

damn, nice benching. I like how you are being aggressive in goals too. What are goals if you are not really pushing for them anyway. I still think you will hit 345 for a paused bench in the comp and hit a 365 TnG by end of Dec 1st and both are gonna piss me off lolololol in a good way

btw, new journal, stop on by! http://forum.bodybuilding.com/showth...hp?t=148782703

Already noticed the new journal and checked it out. Seems like an awesome idea! are you going to keep posting in your old one as well?

I completely agree about the goals - you gotta aim high, but also be realistic at the same time. Man I would be exstatic to hit a 345 bench in the comp, that would be sick. Don't think I'll be hitting a 365 TnG anytime soon though to be honest... That'll take awhile, maybe by like end of 2013.

[adamsz]

10/9/12 3:45PM - 6:10PM

15 minute dynamic warmup

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 4
385 x 3
385 x 3
385 x 3
385 x 3
385 x 3

CGBP all reps paused
175 x 5
205 x 4
240 x 4
240 x 4
260 x 3
260 x 3
275 x 2
275 x 2
295 x 1 PR for close grip I think
295 x 1 " "
275 x 2
275 x 2
260 x 3
260 x 3
240 x 4
225 x 6
205 x 8
190 x 10 TnG
175 x 11 TnG <--- was supposed to be 12 reps

Pull-ups
BW x 5
25 x 5

forgot my damn weight belt. Tried the 25 between my legs but the whole setup was just too damn awkward so I quit

T-Bar Rows
90 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Closegrip Cable Rows (high-to-low one was taken)
225 x 6
225 x 6

Machine Preacher Curls
170 x 10
185 x 6 decrease in reps by 2
200 x 4 decrease in reps by 1

Ab Wheel
10
10
10

15 minutes stretching

Thoughts

Tried the new idea of just doing 5 sets of 3 @80% deads instead of the normal Sheiko programming. Also warmed up on them differently than if I had on Sheiko, but I think this way felt better. All the reps felt pretty smooth and didn't mess with my irritated groin spot at all so that's good. Kept rest times to 2 minutes. I wanted to do a 2nd round with deficit deadlifts but the benching took wayyyy too long and I had other stuff I wanted to get done :/

Pecs were still pretty damn sore from Sunday's benching and whenever I do deadlifts it also kind of fatigues my right pec so I decided to move the grip in on bench today to redirect some of the stress off the pecs. When I first looked at the bench marathon on paper I had serious doubts in my mind that I was going to be able to complete it given how intense Sunday's benching was, but I definitely managed to suprised myself and only missed the last rep of the very last set.

Got home from the gym to see my Titan Toro belt and my singlet and arrived in the mail. Woooo Wheeeee is that belt solid. Completely different world than my piece of chit training Valeo belt. Seriously it's just on a different level, it's funny to think I've never actually seen anyone at 24 hour fitness with an actual PL belt, and had never seen/used one in real life until I visited Marc Kaplan's gym.



lulz

[fittofattofit]

Great work Zack......I like the idea of doing those 3 rep sets for deads at 80%. What sort of rest times did you take between the heavy sets?
I suspect that the 385 felt pretty easy for you, so how does the progression work?.......adding reps next time or bumping the weights?
And seriously strong work on the close grips: 295 paused is way more than most of us will ever manage with a regular bench press.......and that was 19 sets on the CGBP after hitting the heavy benching 2 days ago

Mirin' that lifting shirt! Zack, your arms, shoulders and forearms are huge, and those are solid tree-trunk legs. You've also got a narrow waist and great V going now, so you look to have leaned up a lot in the last few months.
Are you wearing the belt there?
Anyway, great workout and looking jacked and strong!

[BombDonald]

Lol @ that sh*t grin.

[nwskier]

NIce fukn CGBP! I'm stoked you'r e hitting some big #s on that lift

looking huge too, you def added size and some definition.

btw, PDX might happen in December for 1 day, i'll keep you posted when I find out more info at my new gig starting next week. oh and all workouts now are going to be posted in the lightspeed 3way log, lol. even I am going to have a hard time keeping up, haha.

strong chit zach, keep motivating us! you're going to kill it in that meet

btw if I get to lift in PDX it's going to have to be a Upper Back day so I can beast and not get embarrassed, hahaha. j/k

[scott_donald]

dam that is a lot of CGB and some strong stuff with it!!!

[adamsz]

Great work Zack......I like the idea of doing those 3 rep sets for deads at 80%. What sort of rest times did you take between the heavy sets?
I suspect that the 385 felt pretty easy for you, so how does the progression work?.......adding reps next time or bumping the weights?
And seriously strong work on the close grips: 295 paused is way more than most of us will ever manage with a regular bench press.......and that was 19 sets on the CGBP after hitting the heavy benching 2 days ago

Mirin' that lifting shirt! Zack, your arms, shoulders and forearms are huge, and those are solid tree-trunk legs. You've also got a narrow waist and great V going now, so you look to have leaned up a lot in the last few months.
Are you wearing the belt there?
Anyway, great workout and looking jacked and strong!

Thanks Fit! On the 385 sets I was resting 2 minutes between sets, so it wasn't too hard. The progression that was recommended to me was to add 6.25lbs to my DL max each month which equates to 5lbs on each set. So next month will be 390, etc. It's definitely lighter than what the normal Sheiko programming calls for, but I'm going to really try and work on explosiveness off the floor and dialing in my technique better.

Ha i definitely haven't leaned up in the last few months I look pretty good in the singlet but it's because of how it fits and because it's black which helps conceal the fat Not wearing the belt there btw.

This is the belt I got:

Lol @ that sh*t grin.

You mirin?

NIce fukn CGBP! I'm stoked you'r e hitting some big #s on that lift

looking huge too, you def added size and some definition.

btw, PDX might happen in December for 1 day, i'll keep you posted when I find out more info at my new gig starting next week. oh and all workouts now are going to be posted in the lightspeed 3way log, lol. even I am going to have a hard time keeping up, haha.

strong chit zach, keep motivating us! you're going to kill it in that meet

btw if I get to lift in PDX it's going to have to be a Upper Back day so I can beast and not get embarrassed, hahaha. j/k

Thanks Tim, ya my CGBP definitely blew up when I started Sheiko. I never used to do them and when I did I would never do more than like 155-200 max and that was a struggle, but I think Sheiko has just strengthened my triceps and chest so damn much from benching 3x a week I can move the grip in with minimal problem. Really helps when you benched super heavy 2 days prior to be able to do that, and when you know 2 days after that you gotta bench heavy again!

Ya definitely let me know if you're gonna come to PDX! If it's on a day I work all day I'll definitely try and have someone cover my shift so we can go get a lift in. That'd be dope. And if we do back you're gonna embarrass the hell out of me

dam that is a lot of CGB and some strong stuff with it!!!

Thanks man! Always great to see you drop by in here!

[adamsz]

10/11/12 9:00PM - 11:30PM

15 minute dynamic warmup

Squats
200 x 5
235 x 4
275 x 3
275 x 3
add belt
315 x 3
315 x 3
335 x 2
335 x 2
335 x 2

Bench Press all reps paused
175 x 5
205 x 4
205 x 4
240 x 3
240 x 3
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Incline DB Press program called for 5 sets of 6 on dips, but again I forgot my dip belt like a retard
100's x 6
100's x 6
100's x 6
100's x 6
100's x 7

Squats
215 x 5
255 x 5
add belt
295 x 4
295 x 4
295 x 4
295 x 4

Ghetto Glute-ham Raises push off from floor at bottom
5
5
5
5

15 minutes stretching / 10 minutes foam rolling

Thoughts

I came into the session worried about squatting because of my groin issues on my right side I've been having. I'm really glad I decided to soak in the tub last night for a bit because I think that helped loosen it up a bit. Right side of my groin was still feeling off and uncomfortable when I was driving out of the hole on squats, but it never actually started hurting. Like I said it felt off and uncomfortable, but it wasn't necessarily painful if that makes sense. I really hope this doesn't come back to bite me in the ass.

Tested out the new belt for the first time. It is fuking amazing compared to my old piece of chit Valeo belt. It's still stiff as hell and needs to be broken in, but it provides amazing support. The heavy work sets definitely didn't feel as strenuous as they would with the valeo belt. By the end of the session I had some minor bruising around the ribs, but it doesn't hurt and I guess that's pretty standard when breaking in a new belt.

During squatting I played around a bit with trying to get the bar even lower on my back. When I squat super low bar I feel like the rep is easier overall, but I can't keep my chest up as much and it turns into even more of a hybrid goodmorning movement. It doesn't hurt at all though because I think my back is just pretty strong. Gonna try and keep experimenting with this.

Starting benching, the 205 sets felt pretty damn heavy. Therein lies the beauty of Sheiko though - I've already benched HEAVY twice this week, but since my CNS is so developed now from the Sheiko programming I was able to power through today's benching without any problems despite the weight feeling really heavy.

On thursday I saw the "master trainer" (at least according to the back of his shirt, lol) at the gym with a client doing glute-ham raises in a place I never thought to try them. He was taking a squat pussy pad and wrapping it around the bottom of this metal rack they use to hold the foam rollers and exercise balls, putting a pad down, and using it as a place to lock in the ankles to do ghetto glute ham raises. It's basically the same thing I used to do at the back of a bench press at the gym, except this has more room to slip your feet in and isn't as painful on the ankles because you can have the pad above them. I think I'm gonna try and keep these in the programming in place of lunges and/or good mornings. They were hard as hell, haven't done any G-H raises since 5/3/1 like 6 months ago now...

Well I successfully completed Sheiko 31 week 1 without completely killing myself. Looking forward to where it takes me

[fittofattofit]

Great session Zack! It sounds like the belt is a winner (plus it looks pretty cool )
Great job on those squats at 335 and then the benching --- it's hard to imagine that benching 205 ever feels heavy to you now!

Awesome to spend 2h30m in the gym and doing all that heavy work. Do you eat a big meal when you get home at midnight afterwards?
BTW, I always enjoy the commentary in your log!

[adamsz]

Great session Zack! It sounds like the belt is a winner (plus it looks pretty cool )
Great job on those squats at 335 and then the benching --- it's hard to imagine that benching 205 ever feels heavy to you now!

Awesome to spend 2h30m in the gym and doing all that heavy work. Do you eat a big meal when you get home at midnight afterwards?
BTW, I always enjoy the commentary in your log!

Thank you good sir! Ya the belt is pretty solid, used it for the second time tonight - got some more minor bruising around the ribs but I already feel like it's less stiff than when I used it last session. Just gotta make sure it's well broken in before my 1st meet

Honestly any weight on benching can feel heavy to me depending on how much volume I've already done that week, how taxed my CNS is, etc. Sometimes even 135 feels "heavy," but because my CNS is much more conditioned now I can usually make it through everything even if my muscular endurance isn't having it.

Ya I always eat a medium-large meal 1-2 hours before I train, and if I train late at night I usually come home and have a huge meal, and sometimes a casein shake afterwards if I'm not feeling full enough. For the last week or so my late night post workout meal has been pulled pork I made in my slow cooker, BBQ baked beans (low fat), a slice of ezekial bread and green beans. I'm usually pretty lax with what kind of foods I eat after I train.

[adamsz]

10/14/12 10:15PM - 12:45PM

15 minute dynamic warmup

Bench Press all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 2
275 x 2
310 x 1 <--- vid below
310 x 1 <--- vid below
310 x 1





Squats
200 x 5
235 x 4
275 x 3
275 x 3
add belt
315 x 2 <--- vid below
315 x 2 <--- vid below
315 x 2
315 x 2
315 x 2





Bench Press all reps paused
190 x 5
225 x 5
260 x 5
260 x 5
switch to closegrip
260 x 5 TnG
260 x 5 paused

Seated Freemotion Cable Flyes (replacing DB flyes)
50 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Rear Delt Cable Crossovers (extra assistance exercise)
40 x 20
40 x 20
40 x 20
30 x 20

Ghetto Glute-Ham Raises pushoff from floor (replacing leg press)
5
5
5
5

Ab Wheel (replacing good mornings)
10
10
10

20 minutes stretching

Thoughts

Brought the singlet to the gym for the first time tonight and trained in it. Feels kinda weird when literally nobody else at 24 hour fitness ever trains in one, but oh well...

First round of benching felt pretty thick, solid, tight, up until the last set which was a little sloppy, but I wasn't trippin considering it was my 3rd heavy single. My right side of my lower back/oblique cramped up after the 2nd set of 310 so I did some extra foam rolling between benching and squatting to make sure I was good to go.

I was really glad to finally squat in a singlet in order to try and really gauge how deep I'm going. When I was doing my warmup sets I was constantly looking to the side to the mirror and I noticed I was hitting below parallel easily, but it seems like once I got to the 315 sets after looking at the video clips I appear to be kinda on the fence in terms of acceptable depth for a powerlifting meet I am a bit worried especially considering those were only 80% sets, and I don't imagine on my 1RM sets I would necessarily be going deeper...

2nd round of benching was hard as fawk. I damn near failed my 5th rep on my second set, so I upped the rest times from ~2mins to ~5mins and brought my grip in closer. I managed to get through all the sets, but lemme tell you it definitely wasn't pretty Ass was coming way off the bench on some of the last reps.

For this workout I tried to indicate which lifts I substituted for the lifts the Sheiko programming originally calls for, because I have sort of customized it to what I consider to be my needs.

[fittofattofit]

Great heavy duty session Zack!
The vids: bench - it really looked easy for you. You've got a really strong and stable arch once you set up. One thing I noticed on the first vid though is that you start unracking the bar before you've set up that arch, and you only set that arch with your butt on the bench once you've got the bar already suspended. You looked a little unstable initially. I'm sure that this wastes energy and will hit you when you go for a max. The second vid you looked much more stable. In a meet you'll have spotters though so maybe it doesn't matter

squats: form, strength and control looked excellent to me. The first vid you were just at parallel, althoughI don't know how it would go in a comp
The second vid was deeper and below parallel

BTW you are looking really thick in those vids: really strong legs and chest!

[nads786]

Strong effort, these workouts seem long as hell! My work sucks so I can't watch the videos but curious to see your bench form.

Don't worry about looking awkward, I stopped caring when I started doing hip thrusts. I'm sure most people think I'm crazy and looking to acquire sexual powers with that movement.

[adamsz]

Great heavy duty session Zack!
The vids: bench - it really looked easy for you. You've got a really strong and stable arch once you set up. One thing I noticed on the first vid though is that you start unracking the bar before you've set up that arch, and you only set that arch with your butt on the bench once you've got the bar already suspended. You looked a little unstable initially. I'm sure that this wastes energy and will hit you when you go for a max. The second vid you looked much more stable. In a meet you'll have spotters though so maybe it doesn't matter

squats: form, strength and control looked excellent to me. The first vid you were just at parallel, althoughI don't know how it would go in a comp
The second vid was deeper and below parallel

BTW you are looking really thick in those vids: really strong legs and chest!

Thanks as always Fit! I kinda notice what you're saying about the bench setup and the arch, but in the comp I'll definitely use a hand-off so I suspect it shouldn't be a problem hopefully.

I really need to work on my squat depth apparently My groin/hip flexor issue is definitely making it harder to get deep in the hole. Need more stretching!!!

Strong effort, these workouts seem long as hell! My work sucks so I can't watch the videos but curious to see your bench form.

Don't worry about looking awkward, I stopped caring when I started doing hip thrusts. I'm sure most people think I'm crazy and looking to acquire sexual powers with that movement.

Ya, they are long as hell seriously. Went from averaging about 2 hours to 2.5 hours now because I upped all my maxes in the spreadsheet and so consequently I have had to increase my rep times in order to be able to complete all the reps.

Ha and I know what you mean about the hip thrusts. I do 30 as part of my dynamic warmup and I always feel really weird doing them when people are around. Brb why are you practicing sex moves??? lmao.

[Jstamp]

Nice lifts! Don't worry you're deep enough for the comp. For the bench, just don't let your butt come off and you're good.

[nwskier]

Lifts look solid! despite feeling heavier on 2nd round, bench work has been strong

[adamsz]

Nice lifts! Don't worry you're deep enough for the comp. For the bench, just don't let your butt come off and you're good.

Thanks Joey! I made a thread in the PL section about my bench/squats and something Isaku and others said (he's a USPA judge) was that I didn't start with my knees fully locked out so I wouldn't have been given the "squat" (start) command. I never thought about that when lifting so I need to be more conscious of it from here on.

Now hurry up and finish up your light weight week so I have some interesting stuff to read

Lifts look solid! despite feeling heavier on 2nd round, bench work has been strong

Thanks Tim. I've been lurking the new journal, but haven't gotten around to posting in it yet. 92 year old grandma is in town so I've been spending a lot of time with her.

[adamsz]

10/16/12 12:15PM - 2:50 PM

15 minute dynamic warmup

Deadlifts 2 minute rest times on top set, reset every rep
135 x 5
185 x 5
225 x 5
275 x 4
315 x 4
add belt
385 x 3
385 x 3
385 x 3
385 x 3
385 x 3

Bench Press all reps paused, 1-2.5 minute rest times
175 x 6
205 x 5
240 x 4
240 x 4
260 x 3
260 x 3
275 x 2
275 x 2
295 x 1
295 x 1
260 x 3
225 x 5
190 x 7

Deficit Deadlifts standing on 2 stacked 45 plates, 1 minute rest times
245 x 3
290 x 3
290 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Pullups 1:30-2 minute rest times
BW x 5
25 x 5
35 x 5
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3

Seated High-to-low Cable Rows 2 minute rest times
255 x 5
255 x 6

Machine Preacher Curls 2 minute rest times
170 x 10
185 x 7
200 x 5

Roman Chair Leg Raises
10
10
10
10

30 minutes stretching / foam rolling

Thoughts

Today one of the trainers who actually looks like he lifts and knows what he's doing commenting that I've gotten way bigger since I started working out and complimented me. Feelsgoodman

Used the new belt for the first time on deadlifts today, felt kinda weird. First I tried it super tight and the rep just felt super slow, then the next sets I went up a notch on the belt to make it looser and the reps felt way smoother. I don't feel like the belt made the reps any easier than last week when I didn't use a belt though TBH. Also didn't use any liquid chalk today on deads for some reason and it tore the hell out of my calluses. Note to self: use chalk.

During benching for the first time in a very long time I noticed some mild pain in the elbow area where the forarm and biceps meet. I used to feel pain there back in the day when I benched heavy but haven't for a long time until today. I think just benching heavy 3x a week has been wearing down at my tendons and joints. Might start wearing some elbow sleeves to help out with this, I think I might only own 1 though lol. Gotta dig them up...

Holy chit my gym sessions are taking forever now. I arrived around noon and left around 3:30. Throw in driving to and from the gym that's 4 hours total! I outta get paid for this

[RyouBakua]

i thought the bench and squat both looked good


you powerlifter brah



good deads too

(my lower backs been buggin so i havent done them much)

[fittofattofit]

4 hours to get in a gym session ---- you'll have to stick to Sheiko, just to keep to 3 days a week!
It's good when someone who looks like they lift notices you...........and you have really filled out in the last 6 months --- your legs and chest are really thick and you're looking leaner.
Everything looked strong today, but I'm not surprised that the elbows are feeling the wear and tear of that heavy benching

Great work on those deficit deads btw!

[nwskier]

Thanks Tim. I've been lurking the new journal, but haven't gotten around to posting in it yet. 92 year old grandma is in town so I've been spending a lot of time with her.

no worries dude, I just started a new job so my time is somewhat limited on the forums right now too, but lurking.

good to spend time w/ Grandma. Mine's 90 and I know how important it can be to spend quality time. Going to visit her in Florida for Thanksgiving.

as for Sheiko, yeah chit looks taxing as hell and workouts long as fuark, but i'll be damned it's making you a chitload stronger.

[Jstamp]

Thanks Joey! I made a thread in the PL section about my bench/squats and something Isaku and others said (he's a USPA judge) was that I didn't start with my knees fully locked out so I wouldn't have been given the "squat" (start) command. I never thought about that when lifting so I need to be more conscious of it from here on.

Now hurry up and finish up your light weight week so I have some interesting stuff to read

Ya, good catch. You have to wait for the judges hand signal to start, re-rack, press off chest, and lower deadlift. I remember last year I stood behind the squat bar waiting for my signal to start, when I finally realized I needed to be under the bar lol.

[AirForceV]

lawd trainin in a singlet look at you. I've only seen 2 guys train in them and all had like 1800+ lb totals...



you benching heavy 3 times a week? hectic man... that's some serious strength. how do your shoulders feel?

[adamsz]

i thought the bench and squat both looked good

you powerlifter brah

good deads too

(my lower backs been buggin so i havent done them much)

Thanks RB. I like to think of myself as a powerlifter, but I guess I can't really call myself one until I actually have competed. Soon enough

For your back, I definitely recommend lots of foam rolling and soaking in the bathtub or hottub if you have one available. I just started utilizing the bathtube a lot more recently and it seems to be working wonders.

4 hours to get in a gym session ---- you'll have to stick to Sheiko, just to keep to 3 days a week!
It's good when someone who looks like they lift notices you...........and you have really filled out in the last 6 months --- your legs and chest are really thick and you're looking leaner.
Everything looked strong today, but I'm not surprised that the elbows are feeling the wear and tear of that heavy benching
Great work on those deficit deads btw!

I really do love Sheiko, and honestly don't mind being in the gym that long, but there's sometimes just not enough hours in the damn day. Brb after working out, showering and eating half the day has already gone by at least... it can be kinda absurd lol. I'm definitely gonna stick to Sheiko until the meet, but am probably going to explore the other powerlifting gym in portland after the meet which could maybe lead me to a new training methodology... who knows.

no worries dude, I just started a new job so my time is somewhat limited on the forums right now too, but lurking.

good to spend time w/ Grandma. Mine's 90 and I know how important it can be to spend quality time. Going to visit her in Florida for Thanksgiving.

as for Sheiko, yeah chit looks taxing as hell and workouts long as fuark, but i'll be damned it's making you a chitload stronger.

So what's the new job??? Hopefully it's all working out, because I know you it was causing you some stress for awhile! That's funny you're going to visit your grandma in Florida next month - my grandma and her husband actually stay in Florida for 2-3 months out of the year to get out of the cold midwest weather, and I'm thinkin of maybe tryin to make it out there sometime in Feb or March to see them. Never been to Florida... too bad they live in a town with pretty much only old people lol.

Ya, good catch. You have to wait for the judges hand signal to start, re-rack, press off chest, and lower deadlift. I remember last year I stood behind the squat bar waiting for my signal to start, when I finally realized I needed to be under the bar lol.

Thanks for constantly answering my questions and helping me to get a better grasp on the meet specifics J, I really appreciate it man. Have you sent in your registration form yet???

lawd trainin in a singlet look at you. I've only seen 2 guys train in them and all had like 1800+ lb totals...

you benching heavy 3 times a week? hectic man... that's some serious strength. how do your shoulders feel?

When will it be my turn to have an 1800lb total... probably never lol. I'll be happy to get to 1400-1600 within a few years hopefully if I stick with it and don't kill myself somehow lol.

I bench relatively heavy - working up to at least 275 - usually 3 times a week, and I think it's really helped bring my bench up so far. Shoulders are feelin good and healthy for the most part: I alternate between a medium and close grip which keeps the shoulders happy and do tons of face pulls and rear delt cable crossovers as a prehab measure. So far the shoulders have been holding up pretty well.