Becoming a Titan - Journey to a 1400 Total

[PerpetualMotion]

Just realizing that fact now?

Yes haha.

That table rig is pretty cool, my apt is too small for a real table too but usually when i have ppl over to pregame we just casually drink. a little BP would always be fun though....

I guess the only problem would be no bounce shots but only amateurs let bounce shots in.

those little egg sack looking things in the froyo though. notsureifwant.

Ever had tapioca pearls in Bubble Tea? It's kind of like that. It didn't go that well with the chocolate banana froyo but they're a pretty cool mix-in.

[brendbro]

I guess the only problem would be no bounce shots but only amateurs let bounce shots in.

[PerpetualMotion]

Monday - Sheiko #29 - Week 3, Day 1

"It has never been my object to record my dreams, just the determination to realize them." - Man Ray

Yarymbash squatting 460kg. Wow-wee-woo!

Weight: 159.8
Gaining weight at the perfect rate. Nice. I'm hoping to be 162-163 by the end of Sheiko and then hopefully bulk for another month or two.

(A) Squat
210x5
250x4
285x2x3
325x4x2

(B) Competition Bench Press
120x5
140x4
165x2x3
190x6x3
*Last rep on 190 was 2-count pause

(C) Squats
190x5
230x3
265x3
305x4x3

(D1) TRX Push Up
BWx5x10
*These were pretty easy, so I'll add weight next time but I like these.

(D2) Bent-Leg Good Morning
165x5x5

(E) Band-Resisted Push-Up
EFS Pro Mini x 5 x 10

Workout Length: 1 hour and 25 minutes

Thoughts
I can't believe how fast and easily I got through today. My work capacity has increased dramatically and so has my technique. I still have some grinders here and there but my speed is much better. For bench, I'm surprised how easy pause benching 190 has become. I'll be doing 200 this Wednesday for doubles, so we'll see how well I do, but I got through the 6 sets of 190 really fast with only 2 minutes of rest and 2-count pauses on the last reps. No time for curls unfortunately because my brother wanted to go for wings straight after.

So, yeah, had AYCE wings after. Proud of myself by stopping at 30 wings. Usually I go for 50-60 and feel uncomfortable for most of the day but I stopped before that. I feel content and I'm not struggling to move or breath haha.

[img]http://i1.kym-cdn.com/photos/images/original/000/222/274/1324690418001.jpg[img]

I love that guy. After MiscD showed me the "feels good man" t-shirt, I've wanted it ever since.

[psychodiver9]

Weight going up on te scale and the bar. Doingitright

[PerpetualMotion]

Weight going up on te scale and the bar. Doingitright

Thanks, man. Sometimes it's nice to know I'm doing it right.

I think the most surprising part for me is that, despite gaining 11lbs so far (148 was my cut weight), my size 30 pants are a bit tighter and I still use the same notch on my belt.

[Andrew_S]

Proud of myself by stopping at 30 wings. Usually I go for 50-60 and feel uncomfortable for most of the day but I stopped before that. I feel content and I'm not struggling to move or breath haha.

Hmmm, I was looking for your bulking log, but couldn't find it?

Nice progress homie.

[MITCHAPAL00ZA]

dem squats, damn! nice benching too. solid session

[Vitek92]

Thanks, man. Sometimes it's nice to know I'm doing it right.

I think the most surprising part for me is that, despite gaining 11lbs so far (148 was my cut weight), my size 30 pants are a bit tighter and I still use the same notch on my belt.

Dem leg gainz.

[PerpetualMotion]

Hmmm, I was looking for your bulking log, but couldn't find it?

You mean fulking? I have to exercise some control or I'd be a walking blob. My inner fatty is strong.

Nice progress homie.

Thanks, man.

dem squats, damn! nice benching too. solid session

Toyed around with where I place the bar. I tried more on the traps and it felt pretty good. I was burying them (I read a Russian article that suggested this for PLers), so they were harder than usual for me since I don't usually go ATG.

Dem leg gainz.

I'm going to start wearing a speedo.

[jdjprimer19]

I resurrected your old journal thinking you fell off the earth and missed the post where you mentioned creating a new one. Excellent lifts on mock meet day!

[PerpetualMotion]

I resurrected your old journal thinking you fell off the earth and missed the post where you mentioned creating a new one. Excellent lifts on mock meet day!

Yeah, I saw haha. No problem, though. I was pretty happy about the mock meet. I exceeded my expectations and hopefully Sheiko treats me well. I think I might add 10-20lbs on to each lift after #29 depending on how 305 starts to feel by the end of week 4.

[PerpetualMotion]

Wednesday - Sheiko #29 - Week 3, Day 2

"There are no shortcuts to any place worth going." - Beverly Sills

Lamar Grant. 634lb deadlift @ 123.

(A) Deficit Sumo Deadlift
225x2x3
260x2x3
285x4x3
*Wore shoes + stood on 10lb plates. This came out to a 3" deficit.

(B) Competition Bench
120x5
140x5
165x2x3
190x3x2
200x2x2 *Last rep on first set = 3-count pause. Last set was done for a 2-count pause.
190x2x3
*I don't ever stay consistent with my pauses but I can't believe how easy 200 felt today for such a long pause.

(C) Rack Pulls
265x4
305x2x4
350x2x3
395x3x2

(D1) Band-Resisted Push Ups
EFS Monster Mini x 5 x 10

(D2) Walking Lunges
40x5x5

Thoughts
Fantastic day on bench today. Despite my left shoulder still being bothersome, I managed to work through it and have a pretty awesome bench session. I've been toying around with different pause lengths and sometimes I pause longer and sometimes I don't. It's really sporadic, so I do it based on feel. Either way, barely even struggled today on bench, so that's a win.

Deadlifts were pretty good, too. No matter what, they always seem heavy as **** regardless of how many reps I can do. I liked sumo deficit DLs, though, so that's in the bank for future use.

Had some post-workout froyo. The top, blue part is just pure bubble gum froyo. So damn good and I didn't want to mix it with anything. The bottom part is vanilla with chocolate chip cookie dough, butterscotch chips, white chocolate chips, coconut, caramel, and granola. The combo was probably the best I've had yet, so I'll have to remember it for future purposes.

[hcoyle545]

Subbed. Strong transformation, never knew you were that fat.

My mate who started lifting with me (got him on JDBs program except 3x5) about 8 weeks ago is about that BF atm, what's the timeframe for your transformation and how much were you losing each week? Want to give him some motivation.

I've also never had froyo but that blue stuff looks amazing.

[ErickStevens]

Had some post-workout froyo. The top, blue part is just pure bubble gum froyo.

[PerpetualMotion]

Subbed. Strong transformation, never knew you were that fat.

My mate who started lifting with me (got him on JDBs program except 3x5) about 8 weeks ago is about that BF atm, what's the timeframe for your transformation and how much were you losing each week? Want to give him some motivation.

I think it took me, without being consistent, around a year and 6 months. It can be achieved much quicker and I've seen it from a handful of people. I ended up blowing around 4-5 months and was pretty inconsistent initially, so it took a lot longer than it needed to.

The first few months, I lost around 3lbs a month and then dropped down to two. From there, I lost 1-2 afterward.

I've also never had froyo but that blue stuff looks amazing.

It's not as good as ice cream but the cals are pretty legit on it. It's only 70 calories per 1/2 cup whereas the ice cream I have is usually 170 per 1/2 cup.

[img]http://s3-ec.buzzfed.com/static/enhanced/terminal05/2012/3/29/16/anigif_enhanced-buzz-4645-1333053547-24.gif[img]

You mother ... Don't hate on the bubble gum froyo! Reminds me of the pink bubble gum ice cream I used to get as a kid. Tastes good, man.

[vitornoob]

holy shat, I don't have a froyo in ages


Have you been enjoying sheiko?

[PerpetualMotion]

holy shat, I don't have a froyo in ages

Go get some. I have it almost every week now. The place I go to is right by my gym and they're getting Mocha Thursday, so I'm going afterward on Friday. My body is ready. I'm hoping they'll bring Cookie Dough or Cheesecake soon.

Have you been enjoying sheiko?

I've really, really liked it. There isn't as much "variety" but I'm perfectly fine with that. You get a lot of practice doing the big three and you definitely notice improvements in technique, work capacity, and speed. The only problem is time commitment since the workouts are an 1.5 hours without including warm-ups.

[PerpetualMotion]

Friday - Sheiko #29 - Week 3, Day 3

"The man who moves a mountain begins by carrying away small stones." - Confucius

Eric Talmant's 655 DL @ 165.

(A) Competition Bench
120x5
140x4
165x2x3
190x7x3

(B) Squat
190x5
230x4
265x2x3
305x6x3

(C) Dumbbell Press w/ 1-count pause
60x5
70x3x5

(D1) SSB Arched Back Good Morning
155x5x5

(D2) Band-Resisted Push Up
EFS Monster Mini x 5 x 10

Thoughts
So, I found the culprit and it's the back squat. It irritates the **** out of my left shoulder, to the point that the 305x3 was actually difficult for once. Next week, I'll be doing all my squats with the SSB. Sure, I'll be moving less weight but I don't think it should make much difference in my progress for one week. This will keep the weight up higher and my arms in front of me.

That aside, I learned to finally bench by myself. I was reading a Tuchscherer article and he explained how to unrack by yourself. While getting a hand off makes benching much easier, it's nice to know that I can bench by myself if I need to. 190x3 was pretty darn easy and my rest times were low. Technique was a bit off today, so my speed was meh. Lacklustre day but I've noticed with Sheiko that everyday isn't always a great day but some days are just stellar.

[PerpetualMotion]

Saturday - Feeder/GPP Workout

So, this is my first "feeder/GPP" workout. Goal of these days is to get some extra work in for the muscles that don't get enough love. Some other people, like Vitek, suggested that upper back is considered GPP and it's supposed to be done on off days even though Sheiko doesn't mention it. My bad for not listening! That aside, the goals of these workouts are simple. I'm just trying to get in a lot of reps for the postural muscles and the upper back. Also, on these days, I hit biceps for 3-4 sets with varying rep ranges (6-10 for hammers and 8-12 for curls).

(A) Dumbbell, Neutral-Grip Chest Supported Row
35x6x10

(B) Blackburns
5x3x10/position

(C) Hammer Curls
27.5x8
35x2x6

[Vitek92]

Great workout, mate. I had to look up blackburns and damn they look intense.
Nice to see you do hammer curls as well, I love how they hit my forearms.


On a side note; I got sick during the 3rd week of #37. I thought it would be just a short thing but it turned out to be pretty bad so after finishing week 4 I took a week off. Now I'm not sure if I should run #32 and max out or run #30 and max out later in January (I have 4 weeks before the holidays which I'll be spending with my family).

[snrygo]

looking into sheiko for my povertybench since i apparently suck major balls on high intensity stuff for building strenght.


any suggestions for a 2-3 month run at this?

[PerpetualMotion]

Great workout, mate. I had to look up blackburns and damn they look intense.

Blackburns are nice because they hit all the little muscles that help with posture and stuff. Pretty underrated and not a lot of people do them.

Nice to see you do hammer curls as well, I love how they hit my forearms.

Me, too. I feel like that my forearms could always be bigger, so I've always preferred them. Not as good for the biceps, though.

On a side note; I got sick during the 3rd week of #37. I thought it would be just a short thing but it turned out to be pretty bad so after finishing week 4 I took a week off. Now I'm not sure if I should run #32 and max out or run #30 and max out later in January (I have 4 weeks before the holidays which I'll be spending with my family).

I wouldn't run #32 anymore. 1 week off is a pretty big deload. That aside, some people over at BMF Sheiko have suggested that #30 is more advanced (I've never seen evidence of this) and generally recommend running #37 for lower class lifters (refer to Russian Classification charts on Tuchscherer's site). You could always run #31. Either way, don't run #32. No point.

looking into sheiko for my povertybench since i apparently suck major balls on high intensity stuff for building strenght.

any suggestions for a 2-3 month run at this?

Are you going to squat and DL, too? I'm just going to assume you are.

The basic #29 then #37 works. #29 is the "mandatory" introduction. Just gives you a feel for it and then #37 is usually followed. There's an extra 80 reps increase on bench alone in #37. For some people, the bench increases tend to be meagre, so make sure you run it with a higher 1RM. I used 235 and now both 190 and 200 felt pretty damn easy, so I'm upping it to 250 for #37. Once you're done #37, usually people do #32 but you could always do another cycle of #37 or a higher one like #40 but some people say those are reserved for higher class lifters. I've never seen evidence of it, though.

[Vitek92]

Blackburns are nice because they hit all the little muscles that help with posture and stuff. Pretty underrated and not a lot of people do them.
I will definitely give them a try - actually now that I think about it I might have done them when I was younger during my gymnastics or judo practice hmm..


Me, too. I feel like that my forearms could always be bigger, so I've always preferred them. Not as good for the biceps, though.
Agreed. For biceps I've been doing higher rep seated DB curl whilst keeping my palms supinated for the whole rep and the stimulation they get is crazy.


I wouldn't run #32 anymore. 1 week off is a pretty big deload. That aside, some people over at BMF Sheiko have suggested that #30 is more advanced (I've never seen evidence of this) and generally recommend running #37 for lower class lifters (refer to Russian Classification charts on Tuchscherer's site). You could always run #31. Either way, don't run #32. No point.
Thanks for the input. I will run #31 now before Christmas and try #32 and #40 later.

Bolds.

[PerpetualMotion]

Agreed. For biceps I've been doing higher rep seated DB curl whilst keeping my palms supinated for the whole rep and the stimulation they get is crazy.

Interesting thing about this:

Saving the best for last, let’s discuss the biceps brachii. It’s the muscle that we all covet so much and spend a lot of time developing; let’s face it the biceps are the main event at the gun show. So, if we want the main event to draw top billing, we have to understand what the biceps do! Not only do they flex the arm but they also are a strong suppinator (again, turning the hand palm up). Therefore, an effective curling motion that is designed to target the biceps should include this action. Simply “choke up” on a dumbbell so that your hand is touching the top part of the weights when in a hammer grip position, and do your dumbbell curls with a twist; coming from a hammer position at your sides to a palm-up position at the top of the curl. The dumbbell being off-center in your hand will put additional tension against the suppination action of the biceps resulting in greater recruitment and growth.

http://www.3dmusclejourney.com/2011-...ience-blog.php

[foodpr0n]

Jelly of my 60c treat in the Aussie heat?
x2 baby!

[PerpetualMotion]

HOW IS THIS EVEN POSSIBLE!?! $0.60 is nothing. I want some now.

[snrygo]

Are you going to squat and DL, too? I'm just going to assume you are.

The basic #29 then #37 works. #29 is the "mandatory" introduction. Just gives you a feel for it and then #37 is usually followed. There's an extra 80 reps increase on bench alone in #37. For some people, the bench increases tend to be meagre, so make sure you run it with a higher 1RM. I used 235 and now both 190 and 200 felt pretty damn easy, so I'm upping it to 250 for #37. Once you're done #37, usually people do #32 but you could always do another cycle of #37 or a higher one like #40 but some people say those are reserved for higher class lifters. I've never seen evidence of it, though.

nope, just for pressing movements.

[PerpetualMotion]

nope, just for pressing movements.

Just start off on #37 then #31 or #40 are both really good.

[snrygo]

Just start off on #37 then #31 or #40 are both really good.

awesome! thanks a bunch. and add weight between cycles? (ie, use current max on 37, they add x pounds for 31/40)?

[mike201011]

in on dis here.





your strong dude....