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

[FenderElectrics]

Just got my bench portion in today before having to head out but was a nice lift.

Sheiko 37 W4D2 Bench:
45x12
95x8
145x5
175x4
205x3
205x3
235x3
235x3
250x2
250x2
250x2
220x4
220x4
220x4
220x4

Bar moved pretty good. Was real happy with my first 250x5 set, it was like a 7 or 8 RPE which is great for me. Then the second set was like a 9.5 and the third back to an 8.5-9. Must have misgrooved the second set other than that was solid.

Finish up this phase of 37 on Monday then not sure what I'm gonna do probably stick with Sheiko it's obv working. Might switch it up though and do one other than 29 or 37.

[psychodiver9]

Bench coming along nice. Previous meet PR for multiple sets of 5 ftw

[Mitch666]

Bench coming along nice. Previous meet PR for multiple sets of 5 ftw

This. good job man

[FenderElectrics]

Thanks fellas thank god it's moving so nice considering how the other lifts are going...

I also typoed in the comment above it was 3 doubles at 250 not sets of 5. I think I had 5 that first set tho which is great for me

[FenderElectrics]

Finished up Sheiko 37 (well bench only that is) yesterday. Gonna take a few days off not because I feel I need them but because I'm coming down with something. Hopefully only lasts a day or two but I'll probably start up my next bench cycle Thursday regardless don't want to take more than a few days off right now. Going to run Sheiko 30 for bench next and set my max at 300 for the numbers (probably 15-20 pounds over my actual max but that's normal with Sheiko) up from 295 this past cycle. Also whenever I feel better going to go to Athletico and try and figure out my apparent SI joint issue. They do ART which fam recommended for this so hopefully I can get past this annoying issue and start to actually train again, sigh

Anyways here's the last bench session. Looked real light so did long pauses on every rep and it actually made for a few grinders near the end.

Sheiko 37 W4D3 Bench:
45x12
95x8
145x5
175x5
205x5x5

Tricep Pushdowns:
3x10

Seated Cable Rows:
3x10

Pull Ups:
BWx2x10

That was it, was in the gym for like 30 minutes total.

[FenderElectrics]

Gonna take a few days off not because I feel I need them but because I'm coming down with something. Hopefully only lasts a day or two

This didn't happen, definitely had a bad cold/flu from Tuesday to Friday last week. Went in Saturday cause I had to do something but didn't have a ton of energy so just did a light upper BB type day. Feeling much better today, going to start up 30 tonight for bench hopefully don't feel incredibly weak again.

[FenderElectrics]

Well after a week of sneezing, coughing, eating whatever trash I actually felt like eating but still losing 5 pounds all while laying around doing nothing I thought "at least sheiko always starts off light the first day it will be a nice transition back". NOPE. lol Sheiko 30 starts out with a bang apparently. I managed every rep but in all honesty the last few reps of the last few sets of the 210x5x5 part were bro bounced bad just to finish - I was beat.

Tough day but felt great considering being down with the sickness last week.

Sheiko 30 W1D1 Bench: Max entered = 300 (in reality closer to 280 IMO)
45x12
95x8
150x5
180x4
180x4
210x3
210x3
240x3
240x3
240x3
240x3
240x3
210x5
210x5
210x5
210x5
210x5

So that is 80% for a 5x3 and 70% for a 5x5 but in reality with my actual max it was more like 85% for 5x3 and 75% for 5x5 back to back. Was not easy for me very happy with it and definitely some sort of volume PR.

Most likely on Thursday I'm going to stop by Athletico and see what their ART abilities/prices are and try and figure out what everyone in the fam thread thought to be an SI issue (and from my own research everything points to that as well). I just want to fuking squat pain free again FFS.

[Mitch666]

mother of god at that volume

[FenderElectrics]

Ho lee fuk at how 30 starts, wtf is wrong with you Boris? My pecs were sore as fuk on my third WARM UP SET today and I stared down at 19 sets to go. Any rational person would have stopped there and come back tomorrow or Friday but I wasn't going anywhere today so I did all 19 sets every rep. Every single rep I did today left my pecs screaming they have never been so sore.

We'll find out in a few days if today was a horrible idea and I have rhabdo or something. I can't explain how sore I am I've never felt anything like this. I'm a moron, I really mean that I should not have kept going.

mother of god at that volume

INCOMING...

Sheiko 30 W1D2 Bench:
45x12
95x8
150x5
180x5
210x4
210x4
225x3
225x3
240x2
240x2
255x1
255x1
240x2
240x2
225x3
225x3
210x4
195x6
180x8
165x10
150x12

That was nuts.

[Mitch666]

well that was my last 2 weeks of bench volume probably

[FenderElectrics]

Instead of benching yesterday since my chest was still a little sore I thought it would be better to give an extra day. So yesterday did a bro back n biceps type bodybuilding day. Then went in this morning for my Sheiko bench. Weight moved super slow today I think partially since the back/bicep workout was like 10 hours before I started this one. I think all 240x2 sets were a 9+.

Sheiko 30 W1D3 Bench:
45x12
95x8
150x5
180x4
180x4
210x3
210x3
240x2
240x2
240x2
240x2
240x2
240x2

Triceps:
Pushdowns 4x10

Went for a long as jog/walk/hike it was just too nice out today. Probably went like 6-7 miles total so I bought a big as milkshake on the way home to make up for all those lost cals.

[FenderElectrics]

Also forgot to mention I went to Athletico and they set me up with a screening for my back so getting that done Monday and we are gonna go from there. Hopefully whatever the solution is it's not a long or expensive process.

[FenderElectrics]

Random shoulder stuff yesterday. Only stuff I care to track:

OHP:
125x3x6

Seated DB Press:
60x3x8


Going to Athletico tonight to check on back, hoping it's not a waste of time.

[Filmbuff81]

Goodluck!

[DJaRiHardstyle]

Geez, hope the SI issue clears up, man.

Lol'd at the milkshake to make up for lost cals.

[FenderElectrics]

Thanks fellas. I posted in fam thread too about it, but he thought it was an issue with my hips being misaligned (which makes sense). Like I said in fam thread the place I went charges an arm and a leg for their sessions and my insurance blows so it would be all out of pocket for me so instead I'm searching for a reputable chiro to schedule with. Hopefully it's not a huge issue to work past.

If anyone remembers about 6 months ago or so I noticed I was squatting with more weight on my right side. I am pretty confident that caused this and my right knee issues all along. Just gotta get this healed up and fix that technique issue and it's on to 500!

From tonight...

Sheiko 30 W2D1 Bench:
45x12
95x8
150x5
180x4
210x3
210x3
240x2
240x2
240x2
240x2
240x2
240x2

Some tricep stuff and that's all.

Hopefully I can get an appt with a chiro sooner rather than later.

[FenderElectrics]

got an appointment with a chiro office tomorrow night and both chiros there look like they lift and they have amazing reviews. So I'm optimistic about this place

[FenderElectrics]

Went to that chiro on Thursday and felt pretty comfortable there. He took free X-rays to check for misalignment not sure how standard a practice that is but seemed like a good way to see what's going on. Going over everything Monday night.

This was from yesterday:

Sheiko 30 W2D2 Bench:
45x12
95x8
150x5
180x5
210x4
210x4
225x3
225x3
240x2
240x2
225x3
225x3
210x5
210x5
180x7
150x9

Played around with a finger wider grip and kind of liked it may explore that more. Right now I'm pinky on rings really narrow so maybe moving it out a little will help. One of my favorite parts about sheiko - plenty of sets to tinker and find what works best for you.

[Mitch666]

So it's not looking good to do a full meet huh? They have push pull or bench only options too. idk if you'd wanna do that

[FenderElectrics]

So it's not looking good to do a full meet huh? They have push pull or bench only options too. idk if you'd wanna do that

I would probably only do bench only at this point and not sure if I want to go that far just for bench so most likely going to pass on that meet unfortunately.

What I'm hoping for is: tonight goes well and they say we can fix you right up in a few weeks. Start to ramp up my squat and DL again over the coming months. Start a peak around January/February for that same Wisconsin meet in April (holding out hope they run it again).

Otherwise I'll find a different meet around April as there always seem several in that timeframe around here

[Mitch666]

I would probably only do bench only at this point and not sure if I want to go that far just for bench so most likely going to pass on that meet unfortunately.

What I'm hoping for is: tonight goes well and they say we can fix you right up in a few weeks. Start to ramp up my squat and DL again over the coming months. Start a peak around January/February for that same Wisconsin meet in April (holding out hope they run it again).

Otherwise I'll find a different meet around April as there always seem several in that timeframe around here

Yea that would be really cool if they hold that same meet again. I would for sure compete then.

[FenderElectrics]

Yea that would be really cool if they hold that same meet again. I would for sure compete then.

Yeah crossing my fingers for that. There is a whole lot of nothing in IL or WI right now scanning PLWatch and USPA's site.

USPA has a meet in early May right by me but A) you need a qualifying total in a USPA meet in the last year and there are no meets to get that toal and B) that total is class 1 which looks to be 1280 for 198 class which I'm nowhere near with my setbacks even if there was a meet.

So yeah, hopefully that same meet we did will step up really like that one.

[FenderElectrics]

Went to the chiro yesterday and feel pretty good about his abilities. He seem like he knows what he's talking about. We are going to realign as I have a slight pelvic tilt and do ART and some other stretches and stuff for the SI area. He did the first adjustment last night had no idea what to expect. Was shocked at how much force goes into it, he put me in 3 positions to adjust and put like all his weight and effort into each one and my back cracked like a million times in the process.

So yeah going in Weds and Thurs as well. No idea how many appointments it's going to take but hopeful I can get back on track sooner rather than later.

Went and lifted after my appt last night (no idea if that was dumb but did it anyways). Bar moved pretty well I think.

Sheiko 30 W2D3 Bench:
45x12
95x8
150x5
180x4
180x4
210x3
210x3
240x2
240x2
240x2
240x2
240x2
225x2
225x2
225x2
225x2
225x2

Cable Flies:
50x3x10

Tri Rope Pushdowns:
4x12

[Mitch666]

just dont squat or dl after an adjustment. Not because it messes with teh adjustment, but because you feel like you are dying lol. 100% srs. 225 squat after a chiro adjustment made me hate life.

[FenderElectrics]

just dont squat or dl after an adjustment. Not because it messes with teh adjustment, but because you feel like you are dying lol. 100% srs. 225 squat after a chiro adjustment made me hate life.

Yeah I could see that, I was a little sore right after and a little yesterday too, I imagine squatting or DLing would have amplified that. I'll ask his opinion tonight, I'd like to go straight to the gym after again and hit a shoulder workout

[FenderElectrics]

Chiro said it's fine to lift after an adjustment so did it again last night.

Stuff I care to track below...

OHP:
125x3x6

That's about it lol The rest was just accessory stuff some shoulders and lats.

Going in for another appt tonight and then setting up a plan for my back (I Guess the first 3 appointments are just to see how I'm responding to the adjustments or something). Going to ask if I can deadlift or if it's best to wait a bit.

[Mitch666]

I guess the UPA hasn't announced that WI meet for next year because that gym is being rennovated so they don't know when it will be ready. That makes me hope they will at least have it though.

[FenderElectrics]

I guess the UPA hasn't announced that WI meet for next year because that gym is being rennovated so they don't know when it will be ready. That makes me hope they will at least have it though.

nice! i think there is a good deal of demand for that area so they should definitely have one somewhere near there if not at the same spot

[FenderElectrics]

Bench moved pretty damn well today. On paper this one looked brutal and paired with that I've had shortness of breath all week so wasn't even sure if I should lift today. I talked to the chiro asking if shortness of breath was related to the adjustments and he said yes it can be a side effect and should go away in the coming weeks. I'm signed up for 4 weeks of 3 sessions a week right now so hopefully he's right and it will go away soon.

Anyways...

Sheiko 30 W3D1 Bench:
45x12
95x8
150x5
180x4
210x3
210x3
240x3
240x3
240x3
240x3
240x3
225x4
225x4
225x4
225x4

Tricep stuff:
Cable vertical extensions 3x10
Rope pushdowns 3x10

I'd say 3 out of the 5 sets of 240 I had 2 in the tank, the others were maybe @9-9.5. The first set of 225 just flew I think I had like 7 that set. I think completely fresh I can hit 225 for around 10 right now which is great, my current PR is 225x6 and that was maybe 3 months ago ish. So bench still moving nice for me, sure would love to squat/DL tho...

[FenderElectrics]

Have had several adjustments and scheduled for 3x a week for next month so I really hope this is going to nip this in the bud because it's time consuming and expensive. I'm still having shortness of breath issues throughout the day which the chiro thinks will slowly go away with adjustments and I hope he's right. I can't imagine it's unrelated as that's a possible side effect and the timing is right in line with my adjustments so I'm just crossing my fingers it goes away soon and I don't have something serious going on. It's not effecting my lifting at all so there's that at least. Last night was some pretty fast benching for the most part. 255 definitely moved pretty quick, scheduled to hit that for a double next week curious to see if I can double it at an 8-9 rpe or so.

Shieko 30 W3D2 Bench: Holy fuk at the 19 sets
45x12
95x8
150x6
180x5
210x4
210x4
225x3
225x3
240x2
240x2
255x1
255x1
240x2
240x2
225x3
225x3
210x5
195x7
180x9
165x11
150x13

^^^ Almost failed the last few reps of the 165x11 and 150x13 just was fried at that point. But felt good today.

Pull Ups:
BW 3x6

Seated Rows:
3x10

Guns:
DB Curls 45x3x8

Watched a guy next to me just about fail with 295. Sure enough he loads up 315 and I'm thinking no fuking way he better ask for a spot. Luckily he does but he says "you just need to watch I'm usually good for this easy". Anddddddddd he gets insta-stapled and I deadlift it up. People and their lifting egos man it's unreal.