Becoming a Titan - Journey to a 1400 Total

[PerpetualMotion]

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

Use a max that's 10-20lbs higher than what you have now. How much you add next cycle depends on how easy you think the weights were on your prior one. If you look at #37, you don't lift to 85% until Week 4, so you could get away with a higher 1RM input.

So, I used 235 for #29 instead of 225. Now I'm going up to 250 because the weights are pretty manageable and easy for most of #37.

in on dis here.

your strong dude....

NOICE! The more the merrier.

[MBidas]

mirin the strength

[snrygo]

Awesome! Thanks for the help. Angus peppered for [hopefully] bench gains.

[PerpetualMotion]

mirin the strength

mirin your back. I saw your transformation pics. Sick job.

Awesome! Thanks for the help. Angus peppered for [hopefully] bench gains.

Hopefully. Ever try the ME method? If Sheiko doesn't get it to budge then try that.

[snrygo]

ME as in conjugate method (westside)?

[PerpetualMotion]

Monday - Sheiko #29 - Week 4, Day 1

"There was for me only one thought and one desire--to become strong--and everything else had to bow before this unconditional goal. My last thought before falling asleep was the wish for development of strength. In my dreams I saw myself as an athlete. Each new day began with the fervent hope that the next one would find me making physical progress towards my objective" - Maxick

My favourite lifter of all time, Maxick:

(A) Squat
190x5
230x4
265x2x3
305x5x3

(B) Competition Bench
135x5
155x5
180x5x4

(C) Front Squats
155x2x5
190x2x4
230x3x3

(D) Close-Grip Bench Press
155x4x8
155x7

(E1) Bent-Leg Good Morning
165x5
175x4x5

(E2) DB Flyes
25x5x10

Thoughts
Pretty good workout. Squats are feeling slower than usual. I decided against the SSB and just went regular. Found a great spot that doesn't exacerbate my shoulder, so it's money. This was my longest workout by far, though. It came in at 2 hours.

Had a nice date night with my girlfriend last night. We went to the movies, played air hockey, and also hit up Five Guys. I got the Bacon Cheeseburger with grilled onions, grilled mushrooms, tomatoes, ketchup, and lettuce:


Today's eats. Ritoni with hot italian sausage. So, so good.

ME as in conjugate method (westside)?

Yah, man.

[brendbro]

looks like one fun ass WO. bloody hell your bench has been skyrocketing, and the fact you got through all that in 2 hours is pretty amazing honestly

[snrygo]

i take it you changed the dips in sheiko for CGBP?

[PerpetualMotion]

i take it you changed the dips in sheiko for CGBP?

Yeah. I didn't want to take any chances with my shoulder, so I just made a substitute.

looks like one fun ass WO. bloody hell your bench has been skyrocketing, and the fact you got through all that in 2 hours is pretty amazing honestly

I'm glad my bench is going somewhere. The workout wasn't too shabby. None of the workouts leave me drained anymore, so that's nice.

[PerpetualMotion]

So, I didn't get that one job I was hoping for. No idea why to be completely honest. Whatever. Anyways, came back from an interview with Crossfit London. Hopefully I work there. The environment is pretty legit and the guy who runs it is pretty cool, likeminded individual. If I do work there, he said I would have to participate in one or two of the classes. I guess if I start working there, I won't have the world's worst conditioning ever.

[psychodiver9]

Crossfit. Lol

[mike201011]

burger looks hnng






strong squats man, what grip do you use for front squats? just bend the rist or do you cross your rists?

[PerpetualMotion]

strong squats man, what grip do you use for front squats? just bend the rist or do you cross your rists?

I use straps. The crossover grip makes the scaps move out, so you don't end up with as tight of a back and I'm always flaking out hard on my mobility/flexibility work, so I don't have the wrist flexibility for a clean grip.

Crossfit. Lol

Haters gun hate.

[snrygo]

Crossfit. Lol

tell that to Jamie Lewis' new job

[psychodiver9]

tell that to Jamie Lewis' new job

Unaware

[snrygo]

Unaware

http://www.********.com/ChaosAndPain...73476632728630

[PerpetualMotion]

CrossFit only has a bad reputation because it's so much easier to mess up due to the sheer amount of retarded trainers out there. Check out AJ Roberts' CrossFit vids. He's not like a flailing whale (the guy I might work for has met Roberts at Westside when he was squatting 1200).

Interested to see Jamie Lewis' take on it. To me, it isn't all that much different than doing Jamie's Super Bear.

[PerpetualMotion]

Wednesday - Sheiko #29 - Week 4, Day 2

(A) 3-Count Pause Bench Press
120x5
140x4
165x2x3
190x2x3
200x3x2
*Opted for a 3-count pause today because the weights were feeling pretty light. No real struggles and all smooth reps.

(B) Deadlift
225x5
260x3
305x2x3
350x2x3
370x3x2
350x3x2

Thoughts
Had to cut the workout short, so I'm pretty pissed. My brother and his girlfriend didn't show up, so my girlfriend kept complaining that she had to wait another hour (in actuality, another 20-30 minutes). Since I don't want this to keep happening, I'm going to have to skip #37 and #32 and just move onto Westside. Woohoo. -.-

[Vitek92]

No more sheiko?!

[PerpetualMotion]

No more sheiko?!

Unfortunately, no more Sheiko. I'm pretty pissed about it but not much I can do. I can't keep having these clashes with the people I lift with. This is the first time I've had to cut it short but all the other times I just have them nag at me, so that's why they drive there themselves instead of me driving. Today they didn't come, so my girlfriend was stranded there with me and she was just huffing and puffing the whole time and just ruining the whole aura of the workout.

I'll probably be running Westside on M, W, F, and Sat. This way my girlfriend can still run SS on M, W, F and I can just go in on a Saturday.

[Vitek92]

Unfortunately, no more Sheiko. I'm pretty pissed about it but not much I can do. I can't keep having these clashes with the people I lift with. This is the first time I've had to cut it short but all the other times I just have them nag at me, so that's why they drive there themselves instead of me driving. Today they didn't come, so my girlfriend was stranded there with me and she was just huffing and puffing the whole time and just ruining the whole aura of the workout.

I'll probably be running Westside on M, W, F, and Sat. This way my girlfriend can still run SS on M, W, F and I can just go in on a Saturday.

Well it sucks that you didn't get to do/try 37 and 32. But then again Westside is a great routine too and I plan on doing it in the future once I have a good gym to train at.

Does your gym have chains/bands/boxes/various bars?

[PerpetualMotion]

Does your gym have chains/bands/boxes/various bars?

Yeah since the guy that owns my gym trains his athletes in Westside (kind of like Joe Defranco). No boxing squatting for me, though. You really don't need any special equipment to run it anyways. I've ran it with straight weight and good ol' barbells and dumbbells with great success.

[brendbro]

erg that fcking SUCKS man. not just for you either, i was really enjoying keeping up with your run of sheiko srsly best log imo

is it at all possible to go by yourself, or do your schedules conflict too much? I had the same problem and after adapting to training alone, i MUCH prefer it. main thing is to get accustomed to benching but honestly i only feel better for it and you could always just get a random to spot you.

[PerpetualMotion]

erg that fcking SUCKS man. not just for you either, i was really enjoying keeping up with your run of sheiko srsly best log imo

is it at all possible to go by yourself, or do your schedules conflict too much? I had the same problem and after adapting to training alone, i MUCH prefer it. main thing is to get accustomed to benching but honestly i only feel better for it and you could always just get a random to spot you.

Usually, my brother and his girlfriend come to the gym a bit later than me because my workouts are so long. When they're done, my girlfriend goes with them but today they didn't come, so she was stuck with me. I was possibly going to say that she could get a ride with them but I don't want to put her in that position where she might miss workouts. That's the dilemma. She requires a lot of help because her dedication is sketchy. I could keep doing Sheiko and accept that, maybe, I might have to cut my workouts short.

I prefer lifting alone to be completely honest. Training with people can suck really bad sometimes.

If I end up getting the Crossfit job, though, I'd definitely have to stop Sheiko and do Westside.

[PerpetualMotion]

Friday - Sheiko #29 - Week 4, Day 3

"Dripping water hollows out stone, not through force but through persistence." - Ovid

Matt Kroc. An absolute monster:

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

(B) Competition Bench
120x6
140x5
165x2x4
190x2x3
200x2x2
190x2x3
165x4
140x8
120x10

(C1) Dumbbell Flyes
25x5x10

(C2) Bent-Leg Good Mornings
175x2x5
185x3x5

(D) Close-Grip Bench
145x5x8
*Went 10lbs lower this week because there was so much benching and all the flyes just left me a little toast.

Thoughts
Last day of Sheiko and it feels pretty good. Not nearly as hard as some people make it out to be but it was great for some technique work. I was going to do Westside but I realized it has been a while since I did something more bodybuilding-oriented, so I'm going down that path. I'll be lifting 6 days a week in a push/pull/legs. I'll be using Josh Bryant's book, Metroflex Gym Powerbuilding Basics, as my inspiration. The goal is to really just have fun, mish mash bodybuilding and powerlifting well (hence powerbuilding), and try out some new exercises.

[PerpetualMotion]

Monday - Heavy Push

"Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek." - Mario Andretti

Klokov paused 550lb front squat:

(A) Med Ball Throw
10x3x3

(B) Competition Bench
135x5
155x3
175x3
195x6x3 @ 8

(C) Low-Incline Dumbbell Press
55x4x8 @ 8-9

(D) Ring Dips
BWx3x7 @ 8-9
BWx6 @ 10

(E) Dumbbell Lying Triceps Extension
22.5x2x8 @ 10

(F) Shoulder Shocker
Front Plate Raise - 35x8
Seated Lateral Raise - 12.5x8
Seated DB Clean and Press - 12.5x8
*These are a bitch but god damn I like it.

Thoughts
First push workout and it feels good, man. Ring dips are awesome but damn they fried my pecs. I'll need some more direct triceps work, though, maybe some pushdowns. Tomorrow is my pull workout, so I'm excite. All my workouts will be auto-regulated (you can see I'm using RPE), so sometimes I might do more volume and, if I'm feeling ****ty, I'll be doing less.

Some recent eats.


First time making beef stew and it was good. The process takes a while (browning meat in batches, slow cooking, deglazing, etc.) but it was worth it. Slammed back a bunch of dinner rolls with this, too.


Top sirloin was on sale, so first thing I wanted to make was teriyaki stir fry. Hnnggg.


Some special kinds of ice cream were on sale ($3 each instead of the usual $5.99), so I bought 3. I'm excite to try these out. I've been going through ice cream pretty quickly.


Spaghettini with hot italian sausage and a tomato cheese sauce:

[Vitek92]

Solid workout, perp.

How long do you plan on running this routine?

I remember you mentioned your arms were lagging is that what you will be focusing on?

[PerpetualMotion]

How long do you plan on running this routine?

Until I have to cut, so probably 2-3 months.

I remember you mentioned your arms were lagging is that what you will be focusing on?

Yeah, mainly my biceps, so my pull workouts will be the highest in volume since the biceps play a major role in pulling movements. I'll be messing around with a bunch of stuff but I definitely want to give myoreps a go.

[Vitek92]

Until I have to cut, so probably 2-3 months.



Yeah, mainly my biceps, so my pull workouts will be the highest in volume since the biceps play a major role in pulling movements. I'll be messing around with a bunch of stuff but I definitely want to give myoreps a go.

I thought you finished your cut in summer, why cut again?

Weighted chins always hit my biceps a lot if we are talking compounds.

[PerpetualMotion]

I thought you finished your cut in summer, why cut again?

I finished at the end of August, so if I start cutting in February, my bulk would be 5 months in length. To my knowledge, that's not an abnormal length for a bulk. I know Berto from 3DMJ says an intermediate should bulk for 6-8 months but I didn't start out lean. I'd like this next cut to be slower and a lot more successful. I've never reached any form of leanness, so I'd like to start leaner so I can bulk longer than 5 months.

Weighted chins always hit my biceps a lot if we are talking compounds.

Yeah, I've seen the EMGs on chins.

For tomorrow, I have this scheduled but it's always subject to change.
Snatch-Grip DL: 6x4
T-Bar Rows: 5x6-8
Weighted Chins: 5x5-8
Kroc Rows
Hammer Curls: 3x6-8
Dumbbell Curls: Myoreps

Depending on how I'm feeling at the end of the workout, I'll be doing some snatch or clean progressions.