It's a long way to the top...

[Filmbuff81]

Just takes time.

You will eventually get the groove.

[FenderElectrics]

Just takes time.

You will eventually get the groove.

Yeah I'm hoping so. The movement itself feels better and better but the weight just feels heavy. I'm confident that training this is increasing my conventional pull for sure so planning on hammering this out until I get a month out and then switchin to conventional for the meet

Could also just be that I got used the bar flying off the ground conventional

[FenderElectrics]

Finished up 37 last night. Looking into a massage to potentially help with my lower back tightness and then gonna just deload/do bb style stuff rest of week before starting up a new cycle Monday (not sure what yet).

Sheiko 37 W4D3:

Bench:
45x12
95x8
135x5
165x5
195x5
195x5
195x5
195x5
195x5

Then did some misc stuff quick as I had to rush out.

[FenderElectrics]

Got a massage last night for the first time in my life. Was told my quad was very tight which may contribute to some knee pain and even be related to the back and also my hips were real tight so I should focus on really stretching both those out.

Will give that a go, don't think I've ever focused on my hips before so it would make sense they are tight

I honestly don't think the massage itself was all that great or really did all that much but maybe it did. Don't know if I'll get another one anytime soon a foam roller and lacrosse ball is way cheaper

Still gotta figure my programming out here, will prob go in tonight for a misc workout then hit DLs on saturday and program around that starting next week.

[psychodiver9]

What kind of massage?

[FenderElectrics]

What kind of massage?

I think they just called it a sports massage? I told them my lower back was tight and I had some knee discomfort from time to time and that's what they set up I think.

What should I have gotten you think?

[psychodiver9]

I like deep tissue. Not ideal for first time though. It will leave you sore. A good masseus makes all the difference. I've had some that suck

[Filmbuff81]

you forgot the happy ending; no wonder it did nothing.

[FenderElectrics]

Good news is I hit some nice PRs bad news is my back was hurting after getting into a full arch for the first time in awhile. I think I have to get it looked at sometime now oh well

Bench was moving fast and feeling good

Bench:
45x12
95x8
135x5
185x3
225x1
245x1
265x1 PR
275x1 PR!

There may have been a little dip in the 275 but not sure, definitely good enough to count for a gym PR but may have been close at a meet. Weight definitely came off my chest very fast though before sticking a little halfway up.

Going to figure out my programming in next day or 2 prob will just start another sheiko run and start squatting again tomorrow and hope for the best.

I like deep tissue. Not ideal for first time though. It will leave you sore. A good masseus makes all the difference. I've had some that suck

I should have asked beforehand it def wasn't deep tissue

you forgot the happy ending; no wonder it did nothing.

lol I knew I forgot something!

[FenderElectrics]

Also should be noted that it was a 20 pound gym PR (grinded 255 about 3.5 months ago) and I also am about 10 pounds lighter.

Sheiko working nicely for my bench.

[psychodiver9]

Press really coming along. May have to consider going back to sheiko to bump mine

[FenderElectrics]

Press really coming along. May have to consider going back to sheiko to bump mine

Yeah mine is tough to move normally so really happy with this progress last few months.

I don't know why sheiko works but it just does for me. I haven't come close to grinding a rep in a long time

[FenderElectrics]

Was trying to find a meet towards the end of the year so I can plan out training but saw nothing near me. Hopefully something opens up soon, would like to have a meet on my radar.

So when in doubt just run Sheiko 29. I set bench max at 285 and squat max at 365 (which is prob my true max now with how little I've squatted since my meet sigh). I just eased back in yesterday to squats didn't do what was programmed because A) want to go slowly because of knee/back and B) didn't have my squat shoes.

Sheiko 29 W1D1:

Bench:
45x12
95x8
145x5
175x4
175x4
200x3
200x3
215x3
215x3
215x3
215x3
215x3
200x4
200x4
200x4
200x4

Squats:
worked up to 185x3x5

Did some high rep extensions and some tricep stuff after.

[NorthStrong]

o lawd dat sheiko...

[Filmbuff81]

o lawd dat sheiko...

it's a whole new level of pain some days.

brb bar indented in my back after 16 sets of squats

[FenderElectrics]

there aren't many greater feelings than taking your knee sleeves off after 16 sets of squats

but then you have to do like 10 sets of bench when they're off

[Kentisc]

Absolutely, especially if you're sweating a lot

Nice work on the big bench PR!

[FenderElectrics]

Well today went awful. Its been a hectic week (sold 2 cars, bought a car on top of an already busy work week) hopefully can have more focus and less training distractions moving forward...and get less weak.

Sumo DLs:
135x5
185x3
225x2
275x1
315x1
365x1
405x1.5 what?

incline bench: Sheiko 29 W1D2
45x10
95x8
135x5
185x6
185x6
185x6
185x6

pull ups:
BWx3x10

Did some abs, guns, then went for a 3 mile jog/walk/sprint combo.

Absolutely, especially if you're sweating a lot

Nice work on the big bench PR!

Thanks! Bench is going well at least

[FenderElectrics]

I'm so withered. Squats felt great warming up, got to first working set and my back got tight. Going for one last ditch effort to solve this on my own before going to see someone about it. Since squats (and arching hard on bench) is all that bugs it really just going to scrap them for the next month or so and replace them with lots of light lower back stuff and train legs with other exercises. Sumos don't bother it at all so will keep them in. Push/Pull it is I guess.

Sheiko 29 W1D3:

Squats:
45x5
135x5
185x5
215x4
215x4
255x3
255x3
275x3
275xold

Bench:
45x12
95x8
135x5
175x5
200x4
215x3
215x3
230x2
230x2
215x3
215x3
200x4
175x6
145x8

Cable Flies:
3x10

Tricep Pushdowns:
3x10

[psychodiver9]

Sounds like it is time for another opinion. Sorry to hear

[FenderElectrics]

Sounds like it is time for another opinion. Sorry to hear

yeah probably, but being stubborn and cheap gonna try to avoid that for a little especially since it doesn't affect my daily life at all

if by end of August I'm not squatting again pain free, I'll go see someone about it

[Filmbuff81]

goodluck with the pain management.

On a day when you feel that bad, knock the percentage down 5-10%

it's all about accumulating fatigue anyway, so you're still getting the stimulus.

[FenderElectrics]

goodluck with the pain management.

On a day when you feel that bad, knock the percentage down 5-10%

it's all about accumulating fatigue anyway, so you're still getting the stimulus.

Thanks man. The nice thing is there is no pain management, it really affects my day to day life about zero. It just gets very tight directly after a squat set or if I arch as hard as possible (a mini-arch is fine) so I know clearly something isn't right and I need to rid that before squatting/arching again. I could just squat with lower percentages but this last time it got tight after a 275 set which is like 65% so if I can't even do 65% I'm just going to avoid it for the time being and if it doesn't improve go to see someone about fixing whatever issue it is.


Yesterday had some misc stuff with a bunch of light lower back stuff I'll be doing 2-3x a week.

GMs:
95x3x6

RDLs:
135x3x8

Hyperextensions:
BWx3x10

OHP:
115x3x6

Shrugs:
3pps 3x8

Face Pulls:
130x3x10

Guns:
DB Curls 50x3x6

Standing Cable Crunch:
180x3x16

[FenderElectrics]

Yesterday's bodybuilding work (sigh I miss squats)

Sheiko 29 W2D1:

Bench:
45x12
95x8
145x5
175x4
200x3
200x3
230x3
230x3
230x3
230x3
230x3

Cable Flies:
50x3x10

Tri Pushdowns Rope:
3x10

Leg Extensions:
5x20

Leg Curls:
3x20

Might head in today and just do some core stuff and light lower back circuit again.

[DJaRiHardstyle]

Hey man.. saw you on psycho's log. How are you liking Sheiko so far? My dad's really into volume training, whereas I'm more into intensity, but he can't stand GVT.. Sheiko seems like the right mix of volume and intensity imo.

[FenderElectrics]

Hey man.. saw you on psycho's log. How are you liking Sheiko so far? My dad's really into volume training, whereas I'm more into intensity, but he can't stand GVT.. Sheiko seems like the right mix of volume and intensity imo.

I like it a lot. Have probably run 10 or so cycles of Sheiko over last 2 years and made some real nice progress with squats and bench. Didn't like it for DLs so just always scrap that portion and replace it with something.

Bench especially has been moving awesome lately increasing around 20 pounds at 10 pound lighter BW over past 3 months.

Welcome to the log

[psychodiver9]

Screw you and your bench progress

[FenderElectrics]

Screw you and your bench progress

still got a ways to go to catch you!

also screw you and your squat progress, or for just being able to squat at all lol

[FenderElectrics]

Did end up doing a light low back circuit with GMs, RDLs and hyperextensions on Saturday probably going to do the same thing today.

This was from yesterday:

Sumo DLs
worked up to
275x7
275x7
275x7

Real light just kind of resetting and getting some work in after failing on a rep last week.

Sheiko 29 W2D2 Bench: looked really light so did some nice long pauses on each rep and it def made it a little challenging at the end.
45x12
95x8
145x6
185x6
185x6
185x6
185x6
185x6
185x6

Pull Ups:
Wide Grip BW 3x8

Seated Cable Rows:
130x3x8

Guns:
Incline DB Curls 40x3x6, Hammer Curls 45x2x8

[HoneyBadger300]

Gah I'm getting itchy for Sheiko again. In to live vicariously through you so I don't get program ADHD. Great job on 37. Back to 29 for now and 37 again after?