for me and a lot of other people it works really well for squat and bench. it works well for my deadlift too but most people think its too much volume especially if you pull conventional. it just taxes your lower back too much. but i dont think i've seen anyone who has done sheiko and not made any gains. usually they're hyooge gains too. oh and jesse norris used sheiko too so everyone in this world should use sheiko. not srs.
kinda srs.
thats a very bad idea...sheiko and coan work completely differently. sheiko is about accumulating fatigue while coan is more about peaking. unless you're only using sheiko for benching, mixing sheiko squatting and coan dling is not a very good idea.
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Thread: Arian's Rise to Power
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03-07-2013, 05:01 PM #1471
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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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03-11-2013, 05:23 PM #1472
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Congrats on a crapy looking 300. lol Definitely getting stronger man.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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03-12-2013, 06:54 PM #1473
Thanks, I learned this weekend that I don't like salts on squat or bench.
TALLY SH!TSHOW
Friday:
Worked up to my 300x1 bench press, which was a 15 lbs PR.
Then did 225x9 and lost to my friend who got 225x11 after his 275x1 max.
Saturday:
Worked up to 455x1 deadlift w/ salts and it was a grinder. Didn't get it on video but it felt like a 10 RPE for sure.
Wrestled friend afterwards because he thought his skill could beat my 60 lbs weight advantage.
Sunday:
Worked up to 420x1 squat which felt great even though I hit he safety on the right side. Tried salts for 440 and it fawked up my technique. Dropped back to 430 and stayed calm and got it.
Friend wanted me to deadlift with him so back to back max deadlifting it was. 405 was fast. 455 felt great. Surprised no rounding on 485 though knee extension timing looked weird. Salts for 500 but couldn't get it past my knees.
Compilation of most of my lifting:
Another angle on the 300, damn left hand:
Wrasslin':
All around, it was fun to be back at FSU and testing went well for all the driving, drinking, minimal eating, and couch sleeping I went through. I also learned my deadlift is weird, one day 455 is heavy as fawk and the next day I get it no problem. And salts screw me up on squats and bench, I'm never using them for those again.
Back in Miami now. Gonna recover the rest of the week while I figure out what my plan is going forward as far as programming leading up to Nationals in July. Also, gotta plan what I'm gonna do as far as living/job/gym.
Any comments/ideas/advice on my lifts this past week or programming is always welcome.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-12-2013, 07:24 PM #1474
Been lurking for awhile, finally sub'd.
Also the beard plus power belly makes you look alot like Mac from It's Always Sunny in Philadelphia. haha"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
� Hunter S. Thompson
Live fast, die young, and leave a jacked and tan corpse.
Best lifts
Squat- 500
Bench-390
Deadlift-635
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03-12-2013, 07:31 PM #1475
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03-12-2013, 07:33 PM #1476"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
� Hunter S. Thompson
Live fast, die young, and leave a jacked and tan corpse.
Best lifts
Squat- 500
Bench-390
Deadlift-635
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03-13-2013, 04:44 AM #1477
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03-13-2013, 06:08 AM #1478
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03-13-2013, 06:41 AM #1479
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03-13-2013, 08:36 AM #1480
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03-13-2013, 08:41 AM #1481
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03-13-2013, 09:09 AM #1482
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03-13-2013, 09:12 AM #1483
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03-13-2013, 09:38 AM #1484
Yea I use to wrestle with my friends back in high school. We would always break sh!t in our rooms. I thought I could be tough by never tapping out and my friend's brother choked me out once. Apparently I was on the floor like convulsing a bit and they got scared and got their mom to come check and then I finally came to lol.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-13-2013, 09:52 AM #1485
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03-13-2013, 10:00 AM #1486
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03-13-2013, 02:54 PM #1487
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03-13-2013, 03:03 PM #1488
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03-13-2013, 03:54 PM #1489
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03-13-2013, 04:16 PM #1490
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03-13-2013, 05:32 PM #1491
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03-13-2013, 08:25 PM #1492
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03-14-2013, 08:12 PM #1493
3/13/13
Bench
205x3
205x3
205x3
Squat
185xwhatever
185xwhatever
185xwhatever
Drove up to see Stig and his storage unit. Just did a light day on bench and squat. Everything felt pretty heavy. Still haven't figured out what I'm gonna do just yet.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-17-2013, 07:20 PM #1494
3/17/13
BENCH PRESS
45x10
135x5
185x3
2 BOARD
225x3
245x2
275x1
295x1
300x1
FLOOR PRESS
225x3 (Inside rings)
225x3 (Rings on rings)
225x3 (Middle on rings)
DEADLIFT
135x5
135x2
225x3
315x5
365x5
Back to the BBC today. Went with the 2 board and focused on a slower, more controlled descent. Felt off. Looks like my elbows and wrists aren't in line on the descent. So my elbows flare immediately off the board to get into position. Deadlifts felt heavy too so I just stopped somewhere light today. Will work on getting back over 4 plates for 5s and hopefully breaking my 435x5 PR soon. I blame the crap music for the bad day lol.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-19-2013, 06:56 PM #1495
3/19/13
BENCH PRESS
135x5
185x5
225x5
255x3
185x8
CLOSE GRIP BENCH PRESS
185x4
185x4
TRICEPS PUSHDOWN
100x12
110x12
120x12
DB SHRUGS
70x15
70x15
70x15
Quick workout today. Drove, waited for a bench, got my workout in, and drove back in under a hour cuz I was low on time. The last few inches of locking out with triceps was hard but the rest of the movement felt alright. Gotta get use to doing manual labor all day and lifting afterwards once again. Need dat dere triceps conditioning. Hopefully I'll have time to do some heavy squats tomorrow.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-20-2013, 07:48 PM #1496
3/20/13
SQUAT
45x10
135x5
225x5
315x5
365x3
GOOD MORNINGS
225x3
225x3
135x8
135x8
LAT PULLDOWNS
10x10
10x10
8x10
8x10
6x10
6x10
Another quick workout since I didn't get home till late. Did squats in about 15 mins, good mornings in about 15 mins, and pulldowns in about 10 mins. Cardio session of peace, I was sweating all through my beard like a dirty mexican. Hands/forearms were tired from work and I couldn't keep the bar in place. So some of the squats were low bar and then some were high bar, then I wiggled it back down and got another low bar. It was a lulzy workout but atleast 365x3 only felt like a 9 RPE, so there is room to build it back up over 400 quickly. Can't wait for weekend workouts where I'll have no work and all day to eat and prepare to hit some PRs.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-23-2013, 11:40 AM #1497
3/23/13
BENCH PRESS VS DOUBLED MINIS
135x3
185x1
205x1
210x1
PAUSED BENCH VS DOUBLED MINIS
135x3 (Pinkies just inside rings)
135x3 (Thumb from smooth)
135x3 (Index just outside smooth)
135x3 (Pinkies just inside rings)
TATE PRESS
35x8
35x7
35x7
FACE PULLS
5x12
6x12
6x12
6x12
6x12
First time trying to bench vs bands, quite the experience. Had some weird bar movement towards lockout but it really helped me stay tight and focused for even the warmup weights. I was sweating quite a bit with just 135 trying to pull the shoulders back tight and death grip the bar so it would stay in place. Helping out the FSU team with their competition tomorrow so I'm not sure where or if I'll get to deadlift. Maybe I'll try to sneak it in at the end of the competition if they are not packing immediately. LA Fitness closes at 8pm on Sundays so I don't know if I'll make it in time, might have to push my session back to Monday.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-23-2013, 12:54 PM #1498
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03-24-2013, 06:46 PM #1499
Good thing I have yet to deadlift there.
3/24/13
DEADLIFT
154x5
264x5
309x5
386x5
Had to help coach the FSU team so I was busy all day loading weights, picking attempts, standing, chaffing, and yelling. While the 275s and SHWs were going, I hopped on a warmup platform and hit that. No warm ups, running shoes, minimal rest. Just got it in quick before they started cleaning up the warmup room. 20 lbs more than last week and still looks fast, so I think I can jump to 405x5 next week.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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03-25-2013, 06:11 AM #1500
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