I'm Not Gonna Lie To You....This Is Gonna Get Kinda Weird....Three Dragons.

[Slovation]

when you say "3 grips" what do u mean? Narrow, wide and moderate?

Also, does Chris even lawg?

[ErickStevens]

when you say "3 grips" what do u mean? Narrow, wide and moderate?

Also, does Chris even lawg?

Yep. Wide, my usual grip, then close.

Chris is a real slacking *******.

[Slovation]

Nutrition: 50/310/235

Sheiko 40: Week 3 Day 3



%1RM/reps/sets/weight


Deadlift

50% 4 1 287
60% 3 1 344
70% 3 2 401
80% 2 2 458
90% 1 3 516
80% 2 2 458

Bench press

50% 6 1 168
60% 5 1 202
70% 4 2 235
75% 3 2 252
80% 2 3 269
75% 3 2 252
70% 5 1 235
60% 9 1 202
50% 11 1 168

Dumbbell fly

10 5

Deadlift from boxes

65% 5 1 372
75% 5 2 430
85% 4 4 487

Lunge

5 6 50lb DBs

Abs

10 3

MISC: I was dreading todays workout but surprisingly I felt like..........AN.......OX!!! I was powering through. Pulled sumo pretty much through all the floor deads and although it feels foreign the weight moves faster. I did one pull of the 515 singles conventional and I felt a lot more lower back strain. Pulling sumo I almost feel like I have less leverage off the floor but am more explosive once the weight starts moving. Still experimenting. During my bench sets some old man thought it would be a good idea to lean on the bar AS I WAS BENCHING!! I couldnt believe it. About 2 sets later the cleaning lady did me the favor of mopping the floor under the bench and making it nice and slippery for me. Besides that today I felt great in the gym despite feeling like Im coming down with a cold.

[ErickStevens]

ME Lower

Deadlift
225 x 8
315 x 3
405 x 1
455 x 1
495 x 1 (2x)

Lying Single Leg Curl
50 x 10 (3x)

Hyper-Extensions (+ Mini Band)
3 x 15

Decline Sit Ups (+ Mini Band)
3 x 10

Seated Calf Raise
135 x 10
180 x 8
90 x 20

Notes

- I felt horrible today. Weak, tight, lethargic... So I pretty much bailed after the two heavier singles. I think it's time for a reload week and with The Arnold weekend coming up it's good timing.

[Slovation]

Nutrition: All over the place

Sheiko 40: Week 3 Day 5


%1RM/reps/sets/weight

Bench press

50% 5 1 168
60% 4 1 202
70% 3 2 235
80% 3 6 269

Squat

50% 5 1 268
60% 4 1 321
70% 3 2 375
80% 3 3 428
85% 2 4 455

Bench press

50% 6 1 168
60% 6 1 202
70% 6 4 235

Dumbbell fly

10 5

Leg press

6 6

Good morning (sitting)

5 5


MISC: Todays workout conditions were NOT ideal. Went out last night and had a few drinks. Few = bout tree fiddy. I got about 3 hours sleep and food intake was slim. Honestly Im surprised I completed the workout. Failed on the last rep of my last heavy set of bench though. Hips feeling tender and weak. Everything felt heavy as it has in the past. On sheiko I always FEEL weaker although getting stronger. Its a mind game really and I can see why some people dont finish the program. First time through I literally felt like I was getting weaker and weaker as the weeks went by, then managed to put on 125lbs to my total. Still not sure what Im going to run after. Ill have a "bro" week after 40, full week off for my vacay (deload), then 7 weeks till my next meet. Im just not sure what to run those 7 weeks. Contemplating 37 and 3 weeks of 32. Id run 40 again but the thing that might stop me is all the arising issues with joints and such. Just afraid to get injured.

[ErickStevens]

RE Upper - 2/27/12

Bench
225 x 6
185 x 8
135 x 15

Dips *
BW x 15, 10, 6

Mini Band Pushdowns *
3 x 20

* Supersetted

Incline DB Rows
50 x 15
60 x 10 (2x)

Pulldowns (Facing Away from Stack)
100 x 10 (3x)

Plate Raise *
25 x 10 (3x)

Side DB Laterals *
10 x 10 (3x)

Bent Over Laterals *
10 x 10 (3x)

* Supersetted

DB Shrugs
110 x 20
80 x 15
70 x 10

Standing Ab Wheel to Wall
1 x 8
Ab Wheel
2 x 8

[ErickStevens]

DE Lower - 2/28/12

Speed Squats *
225 x 2 (10x)

Speed Deadlifts (Traditional) *
315 x 2 (10x)

* Supersetted

Pull-Throughs
190 x 10 (3x)

Lying Leg Curls
110 x 10 (3x)

Cable Crunches *
190 x 10 (5x)

Hyperextensions *
BW x 10 (5x)

Cybex Seated Calf Press
250 x 12 (2x)
290 x 6 (2x)
210 x 20

GPP

Bike Sprints x 15

[Slovation]

Ive never incorporated speed work. Have u noticed an improvement in doing so?

[ErickStevens]

Ive never incorporated speed work. Have u noticed an improvement in doing so?

A little bit. One thing it does is give me a chance to practice technique while giving my joints/CNS a break.

[ErickStevens]

Pull @ Beyond Limits, Columbus OH

Deadlifts (Traditional)
405 x 3
455 x 2
495 x 1
405 x 10

BB Rows
225 x 8
135 x 10 (3x)

Fat Bar Pull Ups
3, 2, 1, 3, 2, 1

Face Pulls *
3 x 10

Cable Rear Laterals *
3 x 10

* Supersetted

DB Hammer Curls
40 x 8
50 x 8
60 x 8

DB Zottman Curls (+ Fat Grips)
20 x 8
30 x 8

Ab Wheel
3 x 10

GPP

52lb KB Swing + Burpee x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Nutrition

I defeated The Thurmanator in around 8 minutes last night. Nothing but a peanut.

[Slovation]

[b]

I defeated The Thurmanator in around 8 minutes last night. Nothing but a peanut.

But can u defeat me?

[Slovation]

Ive been so busy so this is from Tuesday.....

Nutrition: 60/320/240


Sheiko 40: Week 4 Day 1


%1RM/reps/sets/weight


Squat

50% 5 1 268
60% 4 1 321
70% 3 2 375
80% 3 5 428 - these were all $

Bench press

50% 5 1 168
60% 4 1 202
70% 3 2 235 - these were the last sets I completed
80% 3 3 269
85% 2 4 286

Dumbell fly

10 5

Dip

8 5

Squat

50% 5 1 268
60% 5 1 321
70% 5 1 375
75% 4 4 405

Good morning (standing)

5 5


MISC: This workout started off GREAT. The first round of squats werent that bad and I powered through them. By the time I moved to bench my elbow was REALLY starting to ache. As hard as it was I cut the benching short. My elbow was in such poor shape and ached so bad it permeated from my hand to my shoulder. Pushing through would have only made it worse and I dont think I would have gone very far. Even the dumbell flys were hard on it. By the time I squatted again my arm was hurting so bad it was painful to even lift it, so much that I barely got through the second round of squats. Not because of leg fatigue, but my left elbow was giving me such a problem. Piss poor workout. I have seemed to adapt to the volume but all these twinges have really became profound on 40, and if they are preventing me from progressing, Im thinking of going back to 37. I believe all the issues arising are from overusage. Today I think i will skip benching completely to give my elbow more time to rest. Inb4imapussy

[Slovation]

So I am all done with Sheiko 40. To be honest week 4 got me good. I think I adapted to the volume but all the little problem areas are what became the issue. I couldnt finish benching on Day 1 because my elbow was aching so bad. I even had a hard time finishing the squatting, not because of fatigue but my elbow. I didnt bench the rest of the week as I felt it wouldnt do anything but set me back further. The DLing on Day 3 wasnt bad till I got to the second round of heavy weight. My hips just felt trashed as Ive been pulling a semi sumo lately. The squatting on Day 5 wasnt that bad really but was enough to agitate my elbow. So all the little areas that were what you would call "twinges" became very pronounced on 40. Elbow agitated from so much bench volume, lower left leg, hips, back, etc. Im having a "bro" week then the week after Im going on vacay. Hopefully that, along with some rolling/stretching, I will feel fresh once I come back. I have 7 weeks at that point till my next meet so Im going to go back to 37 and run partially 32.

[ErickStevens]

RTS Cycle 1, Week 0, Workout 1 - Upper

2 Count Paused Bench
235 x 3 @ 9
225 x 3 @ 8
225 x 3 @ 8.5
225 x 3 @ 9

Wide Grip Bench (Touch and Go, Pinky on Ring)
235 x 3 @ 9
225 x 3 @ 8.5
225 x 3 @ 9

Lying DB Tricep Extensions
60 x 6 @ 9
50 x 6 @ 8
50 x 6 @ 9

Incline DB Rows
70 x 10 (2x)

Side DB Laterals + Bent Over DB Laterals + DB Front Raise: 15 x 10 (3x)

Wide Grip Pull-Ups: 8, 6, 3
Underhand Grip Pullups: 6, 3, 3
Neutral Grip Pullups: 3, 3, 2

Ab Wheel
2 x 10

GPP

Treadmill: 3MPH @ 12 Degree Incline x 20 minutes

Notes

- 6 weeks till my next meet. 500/300/600 come at me!

[ErickStevens]

Vids from last weekend...







Also hit a PR on DB Floor Press with 110 x 6 followed up by 90 x 8. No video of that though.

[ErickStevens]

Week 0, Workout 2 - Lower
* Work Up Sets Omitted

2 Count Paused Squats
335 x 3 @ 9
315 x 3 @ 8.5
315 x 3 @ 9

2 Count Paused (Mid-Shin) Deadlifts
365 x 3 @ 9
345 x 3 @ 8.5
345 x 3 @ 9

Pendlay Rows
205 x 6 @ 9
195 x 6 @ 8
195 x 6 @ 8.5
195 x 6 @ 9

Snatch Grip Shrugs
225 x 10 (2x)

Leg Extension
120 x 10 (3x)

Lying Leg Curl
70 x 10 (3x)

Cybex Calf Press
(MyoReps) 250 x 10, 5, 5, 5, 5, 5

GHR Sit-Ups
2 x 10

GPP

14/45 Bike Sprints x 15

[ErickStevens]

GPP

Barbell Complex x 4 *
- Row x 12
- Push-Ups x 20
- Lunge x 10 (Each Leg)
- Military press x 6
- Hang Clean x 8

* 1 round w/ 135lbs (Too heavy), 3 rounds with 95lbs.

20 minutes on the stepmill.

[Slovation]

Finished up Sheiko 40 last week. My plans are a little funky since Im going on a vacay next week, so this week Im bor-ing it up and shooting for some 10 rep PRs for sh*ts. Last night did a lot of rolling and figured I hit deads since its been about a week. Feeling less sore/tight. Warmed up and managed to pull 500 for 10 reps. Prob had 12 in me but grip was becoming an issue. Did a second set of 10 and ended it on that note. Did some bicep work/cardio and pretty much took it easy. Im pretty happy with that.

[Kent.White]

10 x 500 is impressive. Nice pulling.

[ErickStevens]

Week 0, Workout 3 - Upper
* Work Up Sets Omitted

2 Count Paused Bench
235 @ 9
225 x 3 @ 8
225 x 3 @ 9

1 Board Press
245 x 3 @ 9
235 x 3 @ 8.5
235 x 3 @ 9

Military Press
140 x 6 @ 9
125 x 6 @ 8.5
125 x 6 @ 9

Overhead DB Extension
(MyoReps) 80 x 10, 5, 5, 5, 3, 3

Side DB Laterals
(MyoReps) 15 x 20, 8, 8, 8, 5, 5

DB Rear Laterals
(MyoReps) 10 x 15, 8, 8, 6, 6, 6

Ab Wheel (Paused)
2 x 10

[ErickStevens]

Week 0, Workout 4 - Lower

Deadlifts (Traditional Stance)
495 x 3 @ 9PR
455 x 3 @ 9

2 Count Paused Squats
345 x 3 @ 9 PR
335 x 3 @ 9

Front Squats
225 x 3 @ 9
205 x 3 @ 9

Cybex Standing Calf Raise
240 x 6 (6x)

GHR Sit Ups
2 x 15

GPP

45/15 Bike Sprints x 15

[KelseaMarie]

Lavado doesn't even lift.

[Slovation]

Still bro-ing it up till I got on vacay. Gym was pretty dead today since it was Sunday so thought Id get some video. Shotting for some 10 rep PRs.

[ErickStevens]

Week 1, Workout 5 - Upper

Paused Bench
235 x 4 @ 9
225 x 4 @ 8.5
225 x 4 @ 8.5
225 x 4 @ 9

Bench + Doubled Mini Bands
140 x 4 @ 9
130 x 4 @ 8
130 x 4 @ 8.5
130 x 4 @ 9

Tate Press
50 x 7 @ 9
40 x 8 @ 8.5
50 x 8 @ 9

Pulldowns
3 x 10

Ab Wheel
3 x 10

[ErickStevens]

Week 1, Workout 6 - Lower

Squats
405 x 4 @ 8
410 x 4 @ 9 PR
385 x 4 @ 9

2 Count Paused Deadlifts
365 x 4 @ 9
345 x 4 @ 9

Snatch Grip SLDLs
315 x 8 @ 9
295 x 8 @ 9



Seated Calf Raise
135 x 8 (5x)

GHR Sit Ups
+25 x 10 (2x)

GPP

45/15 Airdyne Bike Sprints x 15

[ErickStevens]

GPP

Farmer Walks
120lbs (each hand) x 40 feet (5x)

TRX Ab Rollouts
3 x 15

Treadmill
3MPH @ 8 Degree Incline x 45min

[ErickStevens]

Week 1, Workout 7 - Upper

2 Count Paused Bench Press
225 x 4 @ 9
220 x 4 @ 9

1 Board Press
235 x 4 @ 9
230 x 4 @ 8
230 x 4 @ 9

Military Press
135 x 8 @ 9 PR
125 x 8 @ 9

Machine Reverse Fly (MyoReps)
80 x 20, 8, 8, 5, 5, 5

Side DB Laterals (MyoReps)
20 x 12, 6, 6, 3, 3, 3

Reverse Grip Tricep Pressdowns
120 x 15, 8, 8, 8, 8, 8

Hanging Leg Raise
2 x 10

Notes

- Just wasn't feeling it at all on bench today. That military press PR felt great though!

[ErickStevens]

Week 1, Workout 8 - Lower

Deadlift (Sumo Stance)
495 x 4 @ 9
475 x 4 @ 9

2 Count Paused Squat
355 x 4 @ 9
345 x 4 @ 9

Front Squat
235 x 6 @ 9
225 x 6 @ 9

Incline DB Row
80 x 10 (3x)

DB Curl (MyoReps)
40 x 8, 4, 4, 2, 2, 2

[ErickStevens]

Steve is on vacation and Chris doesn't even lift, so I guess I'll keep this baby running...

GPP

50lb KB Swing x 200 (6min58sec)

TRX Ab Rollout *
2 x 10

RKC Plank *
15 sec x 2

* Supersetted

GHR Sit Ups
+10 x 20 (2x)

Notes

- Weighed myself for the first time in two weeks and came in at just over 206lbs. The Arnold week/weekend and my birthday weekend in succession led to some expected gain. Now that life is back to normal my weight should slowly return to the low 200s. Regardless, I still plan to compete in the 220s at the California Raw Championship on April 21st.

[ErickStevens]

Week 2, Workout 9 - Upper

Paused Bench
240 x 3 @ 9
235 x 3 @ 9

Paused Bench + Doubled Monster Mini Bands
165 x 3 @ 9
160 x 3 @ 8.5
160 x 3 @ 9

Tate Press
60 x 6 @ 9
50 x 6 @ 9

Side DB Laterals (MyoReps)
15 x 12, 8, 8, 6, 6, 6

Machine Reverse Fly (MyoReps)
100 x 10, 6, 6, 3, 3, 3

Hanging Straight Leg Raise
2 x 10

GPP

Treadmill x 30 minutes.