Tifflex's journal

[Tifflex]

Hi all--

I decided to give Sheiko a try, so I am starting a new journal. I am starting with Sheiko 29 http://www.elitefts.com/documents/Sheiko29.htm. I am giving Sheiko a try because 1) I LOVE a challenge 2) I want to improve the big 3 and 3) I want to give my body and mind a nice change-up. I have no plans to compete this year; I want to stay injury free and have fun.

I am using the following numbers for my 1 rep max:

Bench 195
Deads 240
Squats 235

I've squatted and deadlifted more in the past, but I haven't matched those numbers this year, so I'm using current stats only.

[Tifflex]

Week 1 Day 1

Bench Press
45x5
65x5
100x5
125x4x2 miscalculated weight
135x3x2
145x3x5

Squats
115x5
145x5x2
165x5x5

Bench Press
95x5
115x5
135x4x4

Pullups Assisted
10x5

Good Mornings
165x2 too heavy
155x5
145x5x3

Training took 1:29 to complete. I rested as long as needed to recover and mentally prepare for the next set. I was happy getting the first workout in the books. I second guessed my choice of training a half dozen times; I definitely got the challenge I was looking for.

[Tifflex]

Week 1 Day 2

Deadlift to knees
95x5
120x3
145x3
165x3x2
180x3x4

Incline Bench
45x6
95x6
145x5
135x6x3

Dips Assisted
5x5

Rack Deads
135x4
155x4
180x4x2
205x3x4

Lunges
45x5
65x5
85x5
105x5

Hanging Knee Raises
10x3

Training took 1:35 to complete.

[Tifflex]

Happy Saturday all--

Today was cardio, stretching and foam rolling. I am very sore today, but I'll be ready for day 3 tomorrow.

Cardio
5 min warm up
10 min HIIT
10 min LISS

12 mins of painful foam rolling.

Have a fantastic day!

[ironwill2008]

IN on first page!

Bench Press
45x5
65x5
100x5
125x4x2 miscalculated weight
135x3x2
145x3x5

I'm with ya on miscalculating. My first week on Ortmayer's Deadlift Program, I mis-loaded the bar twice. I spent more time futzing around with loading the equipment than actually lifting it. I face-palmed myself so much, I bruised my forehead!




Training on a pre-set program is definitely a big change from working a bodybuilding split, but it's really cool to already know exactly what you need to do to keep moving forward. Just plug in the numbers, and do work.


You'll do well here.

[mharrislove]

Good luck with the new program, Tiff - it's looking good so far...

[Vytis]

Good luck with the program. The beauty of them is the structure and how each workout becomes a mini goal to check off...

[baker]

Wow Sheiko is tough stuff. You'll do awesome.

In and subbed.

[Tifflex]

IN on first page!

I appreciate the support!

I'm with ya on miscalculating. My first week on Ortmayer's Deadlift Program, I mis-loaded the bar twice. I spent more time futzing around with loading the equipment than actually lifting it. I face-palmed myself so much, I bruised my forehead!

I spent time before training jotting down the weight and reps I was supposed to use. I too face-palmed a few times after I realized I had too much weight on the bar.

Training on a pre-set program is definitely a big change from working a bodybuilding split, but it's really cool to already know exactly what you need to do to keep moving forward. Just plug in the numbers, and do work.


You'll do well here.

I'm excited about the program; I was supposed to start the program on Sunday but I couldn't wait. Thanks for the BFS link; I ordered a pair of 1.25 plates today.

Good luck with the new program, Tiff - it's looking good so far...

Thank you! Please feel free to chime in as needed. I'm open to critique.

Good luck with the program. The beauty of them is the structure and how each workout becomes a mini goal to check off...

Thank you Rob; I agree with your assessment as goals make me feel alive.

Wow Sheiko is tough stuff. You'll do awesome.

In and subbed.

Thank you! I'm looking forward to the challenge!
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I have to get ready for swimsuit season. I am scheduled to go to the beach the week of July 09, so the diet started on Thursday. I am eating at a slight deficit as I want to preserve as much muscle as possible. My goal is to lose 20 lbs in ~12 weeks.

[orca]

Subbed

[acrawlingchaos]

Awesome Tiff. I can't wait to see how the Sheiko pans out.


In for PR's.

[Tifflex]

Subbed

Thanks Kevin; I'm glad to have you here!

Awesome Tiff. I can't wait to see how the Sheiko pans out.


In for PR's.

Hi Jeff; thanks for following along. I'm stoked about increasing the big 3.

[Tifflex]

Week 1 Day 3

Bench Presses
45x10 w/u
65x8 w/u
100x5
120x5
135x5
145x3x2
155x2x2
145x3x2
135x5
120x6
100x8

DB Flyes
25x5x2
30x5x2
35x5x2
40x5x2
45x5x2

Squats
65x5 w/u
95x5 w/u
120x5
145x4x2
165x3x2
175x3x5

Seated Good Mornings
45x5 w/u
65x5 w/u
85x5x5 lower back is owned
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.
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Today's training took 1:58 minutes to complete. I had a hard time sleeping last night because I was ready to train. I felt strong today; in fact, I felt like I could have trained another hour if I had to. I actually had an emotional experience while training (no PMS). Please know that I am not a very emotional person, but I was overcome as I thought how blessed I am to do something I really enjoy. Gosh, I sound like someone who's deep in contest prep.

Bench presses went well. I concentrated on perfecting form on each rep. I was unsure how much weight to use on db flyes, so I added weight on every other set. Squats were taxing as I expected them to be. I had to mentally dig deep on the last couple of working sets. I'd never done seated good mornings, so I kept the weight relatively light. I will slowly add weight as it shouldn't take a lot of weight to target the lower back.

My next training day will be Tuesday where I will work up to 80% of my max.

Happy Sunday!!

[ironwill2008]

Thanks for the BFS link; I ordered a pair of 1.25 plates today.

Good deal, Tiff.

It would probably be a good idea to paint your name on them somewhere after you get them; might eliminate any possible misunderstandings at your gym.

Today's training took 1:58 minutes to complete.

That's something else that's so different with strength training from bodybuilding training--the time required between sets to completely recover for the next one. No probs; take as long as you feel like it takes.

[Tifflex]

Good deal, Tiff.

It would probably be a good idea to paint your name on them somewhere after you get them; might eliminate any possible misunderstandings at your gym.

You know I was thinking about painting the plates today as a way for me to remember them. Thanks for your advice.

That's something else that's so different with strength training from bodybuilding training--the time required between sets to completely recover for the next one. No probs; take as long as you feel like it takes.

QFT! I haven't timed myself, but I guess that I'm taking about 2-3 minutes between sets.

[Nikonguy]

Mmmmmmmmm, Sheiko. Hello volume and long sessions

fyi: everything that is not squat, bench and deadlift is recovery work and should be done at somewhat light weight.

[mharrislove]

I actually had an emotional experience while training (no PMS). Please know that I am not a very emotional person, but I was overcome as I thought how blessed I am to do something I really enjoy. Gosh, I sound like someone who's deep in contest prep.

No, it's understandable. We are in the gym a whole lot more than we are up on stage. You have to get some joy and satisfaction from the work we do day-in and day-out. It's all good.

Bench presses went well. I concentrated on perfecting form on each rep. I was unsure how much weight to use on db flyes, so I added weight on every other set. Squats were taxing as I expected them to be. I had to mentally dig deep on the last couple of working sets. I'd never done seated good mornings, so I kept the weight relatively light. I will slowly add weight as it shouldn't take a lot of weight to target the lower back.

Solid work in that last session; you are taking to the program very well.

My next training day will be Tuesday where I will work up to 80% of my max.

Uhm...good luck with that.

[Tifflex]

Mmmmmmmmm, Sheiko. Hello volume and long sessions

You summed it up well.

fyi: everything that is not squat, bench and deadlift is recovery work and should be done at somewhat light weight.

I appreciate the assistance with Sheiko. I will adjust all other lifts accordingly.

No, it's understandable. We are in the gym a whole lot more than we are up on stage. You have to get some joy and satisfaction from the work we do day-in and day-out. It's all good.

I knew you'd understand.

Solid work in that last session; you are taking to the program very well.

Thank you! I tend to rise to the occasion when faced with mental/physical demands. I expect Sheiko to take me to another level.

Uhm...good luck with that.

LOL; I started mentally squatting this morning.

[Tifflex]

Happy Tuesday all--

I didn't list my macros goal as I need to tighten up for summer:

170g p
250g c
50g f

For now each day is the same as far as macros are concerned; I'll add refeeds when I stall or need extra cals to recover. My diet consists of chicken, whey, greek yogurt, turkey, steak, lean ground beef, eggs, almonds, natty pb, cheese, whole wheat bread, ww tortillas, cheerios, oats, potatoes, veggies and fruit. I will also add skinny cow ice cream as a treat.

[ArchAngel'73]

From PHAT to Sheiko...who influenced this??

Fantastic work Tiffers!

[storm1507]

In for the motivation. 195# bench....I better be getting serious again.

[Tifflex]

From PHAT to Sheiko...who influenced this??

The Physique Architect himself.

Fantastic work Tiffers!

Thank you!

In for the motivation. 195# bench....I better be getting serious again.

Hi Will. Thanks for the support!

[Tifflex]

Week 2: Day 1

Squats
45x5 w/u
95x5 w/u
125x5
140x4
165x3x2
190x3x5

Flat Bench Presses
65x5 w/u
100x5
115x4
135x3x2
155x2x6

Pec Deck
75x10
75x10
75x10
75x10
75x10

Dips Assisted
8, 8, 6, 6, 7

Squats
120x5
140x4
165x3x2
175x3x4

Good Mornings Standing
135x5
135x5
135x5
135x5
135x5

Cardio
27 min upright bicycle
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Training took 1:45 to complete. I trained later this afternoon and thoroughly enjoyed the change up. The afternoon crowd was livelier and I got the chance to squat next to a couple of amazing lifters. I also received several compliments on my form and strength.

Squats were a bit taxing today as it took me a while to warm up. Bench presses went extremely well; 155 felt like 95 lbs.

Tomorrow-cardio

Have a great night!

[Buffycat3]

Tiffany!

My eyes are popping out of my head...lol
You are just so strong
Not only strong but your determination and passion spews out of you.
Very Inspirational!

And I Completly LOVE your post about your feelings toward your 'gym' workouts, and how blessed you are ♥
It's a super feeling, only a certain people can understand


I am in here with you along your journey!!


And Thanks for visiting me in my New Journal


Blessings to you♥

[Tifflex]

Tiffany!

My eyes are popping out of my head...lol
You are just so strong

Thanks Joan!

Not only strong but your determination and passion spews out of you.
Very Inspirational!

And I Completly LOVE your post about your feelings toward your 'gym' workouts, and how blessed you are ♥
It's a super feeling, only a certain people can understand


I am in here with you along your journey!!


And Thanks for visiting me in my New Journal


Blessings to you♥

Thank you. I absolutely love training and I am thankful that I'm physically able to train.

[ArchAngel'73]

Hot damn, nice power day!

I have an IRL pupil, she's got a journal on here now, forum member "rendylee".
She's green as grass in the gym. Took her squatting and she buried 110 for reps. I thought of you.

and btw...why don't you have competiton plans for 2012? When u gonna git dis dun hun??

[Tifflex]

Week 2 Day 2

Deadlifts to knees
95x5
120x3
145x3
170x3
170x3
180x2
180x2
180x2
180x2

Bench Presses
65x5
85x5
100x6
120x6
120x6
130x6
130x6
130x6
130x6

Pec Deck
85x10
85x10
85x10
85x10
85x10

Rack Deadlifts
135x4
155x4
180x4
180x4
190x4
190x4
190x4
190x4

Lunges walking
15x5x5

[Vytis]

2 hour workouts look killer. How is it our macros look so similar....none fair I say!!!!

[ironwill2008]

Squats
45x5 w/u
95x5 w/u
125x5
140x4
165x3x2
190x3x5

Squats
120x5
140x4
165x3x2
175x3x4

Good work. x2!

Deadlifts to knees
95x5
120x3
145x3
170x3
170x3
180x2
180x2
180x2
180x2

Are these from the floor to the knee and then back down? A bit of a new twist.

Lunges walking
15x5x5

Props for Lunges of any type.

[Tifflex]

2 hour workouts look killer. How is it our macros look so similar....none fair I say!!!!

LOL! I am just starting to cut and you're coming off contest prep; trust me my macros will change.

Good work. x2!

Thank you; squatting twice is mentally and physically grueling. I LOVE IT.

Are these from the floor to the knee and then back down? A bit of a new twist.

Yes; I think it's referred to as halting in the PL'ing world. I start the deadlift, stop at the knees, pause for 1 second, and then lower to the floor.

Here's a video of the exercise. I use a regular stance:

Props for Lunges of any type.

I despise them.

Hot damn, nice power day!

I have an IRL pupil, she's got a journal on here now, forum member "rendylee".
She's green as grass in the gym. Took her squatting and she buried 110 for reps. I thought of you.

and btw...why don't you have competiton plans for 2012? When u gonna git dis dun hun??

I found her journal; thanks for letting me know. 110 is outstanding! How do you like training others?

Mentally, I'm not ready to compete. I have a lot going on and don't want to add contest prep to the mix--just yet.