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  1. #541
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by HoneyBadger300 View Post
    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?
    yeah most likely 37 next although right now I'm only doing sheiko bench since my back is fuked
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  2. #542
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by FenderElectrics View Post
    yeah most likely 37 next although right now I'm only doing sheiko bench since my back is fuked
    Yeah I read about your massage. I went back a few pages to look but didn't see, do you have vids of squat?Could help in figuring out what's up with the back.
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  3. #543
    4 touchdowns in one game FenderElectrics's Avatar
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    I didn't hurt it during a squat set. It actually started bugging me like 5 months ago after sleeping funny one night. At that time I was a month out from a meet and peaking so I just trained through it. Gave a little time off after my meet then started up sheiko again and it was okay but now getting tight again so backing off for a month or so but this time really focusing on active recovery for it with tons of light weight low back sets and even doing some random yoga type stuff here and there with lots of foam rolling and stretching.

    I think the biggest issue I have is my damn 2 hour round trip commute to work but no way around that obv
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  4. #544
    Registered User Filmbuff81's Avatar
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    the commute definitely is screwing you over.

    I had to commute during the winter about 2.5-3hrs total each day driving and my back got royally screwed.

    It's why I had to reset my lifts as much as I did.

    you may need to do extra mobility work to get it feeling a bit better.
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  5. #545
    Dysfunctional Veteran HoneyBadger300's Avatar
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    I took a summer job this summer that involved me driving around for hours a day and when I wasn't there I was sitting in the office. I understand your pain. My anterior pelvic tilt definitely came back. Dat daffy duck walk doe. For me I just need to actually stretch (lolwut?) my back and work on hamstrings and abs more. Similar?
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  6. #546
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by Filmbuff81 View Post
    the commute definitely is screwing you over.

    I had to commute during the winter about 2.5-3hrs total each day driving and my back got royally screwed.

    It's why I had to reset my lifts as much as I did.

    you may need to do extra mobility work to get it feeling a bit better.
    Originally Posted by HoneyBadger300 View Post
    I took a summer job this summer that involved me driving around for hours a day and when I wasn't there I was sitting in the office. I understand your pain. My anterior pelvic tilt definitely came back. Dat daffy duck walk doe. For me I just need to actually stretch (lolwut?) my back and work on hamstrings and abs more. Similar?
    Yeah I sit in an office chair most of the day too but it never is bugged by that since I can lean way back with it. I also try and get up and walk around a lot during the day.

    I bought a cheap back brace to wear during car rides which seems to just help keep everything neutral but small sample size so far will use it for a few weeks and see if it makes a difference
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  7. #547
    i like marshmallow DJaRiHardstyle's Avatar
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    ugh the back problem does not sound fun.

    what's your mobility work look like right now (outside of warming up)?
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  8. #548
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by DJaRiHardstyle View Post
    ugh the back problem does not sound fun.

    what's your mobility work look like right now (outside of warming up)?
    I admittedly really slacked on any kind of mobility work/stretching/active recovery the past 3 months which is why I blame myself for the lingering back issue (that and being #teamoldman). But I am all in on it now and looks like this:

    - daily stretching/foam rolling
    - yoga type movements 1-2x a week
    - light lower back lifting 3x a week (doing hyperextensions, GMs and RDLs right now)
    - no squats, sumo pulls only (don't feel any issues with sumos at all), no big arch on bench
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  9. #549
    i like marshmallow DJaRiHardstyle's Avatar
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    seems like a good game plan to me.. i agree with just waiting this out and if it doesn't improve, getting a second opinion.
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  10. #550
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by FenderElectrics View Post
    I admittedly really slacked on any kind of mobility work/stretching/active recovery the past 3 months which is why I blame myself for the lingering back issue (that and being #teamoldman). But I am all in on it now and looks like this:

    - daily stretching/foam rolling
    - yoga type movements 1-2x a week
    - light lower back lifting 3x a week (doing hyperextensions, GMs and RDLs right now)
    - no squats, sumo pulls only (don't feel any issues with sumos at all), no big arch on bench
    I guess I should be doing some of this? How are you liking the yoga/stretching? Strange that you don't feel it in sumo. My lower back usually feels super loaded when I sumo. GMs and Roll are going to have some nice carry over when you get back to squatting.
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  11. #551
    4 touchdowns in one game FenderElectrics's Avatar
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    From yesterday.

    Bench (Sheiko 29 W2D3):
    45x12
    95x8
    145x5
    175x4
    200x3
    200x3
    230x2
    230x2
    215x3
    185x5
    165x7

    Light weight lower back circuit:
    GMs 95x3x10
    RDLS 135x3x10
    Hypers BWx3x15

    Leg Extension:
    5x20

    Leg Curl:
    3x15

    Standing Cable Crunch:
    160x3x20

    Planks:
    2x60 seconds


    Originally Posted by HoneyBadger300 View Post
    I guess I should be doing some of this? How are you liking the yoga/stretching? Strange that you don't feel it in sumo. My lower back usually feels super loaded when I sumo. GMs and Roll are going to have some nice carry over when you get back to squatting.
    I think everyone's different with what kind of recovery stuff they need. I neglected it for a long time and learned I need to be more active with it but everyone's different.

    I don't feel any issues pulling sumo, but haven't pulled a ton of weight yet. It feels great, I'm just weak at it.

    Not gonna get any carry over just doing baby weight to get some blood flowing in the low back and get a nice stretch. Gonna be weak when I get back to squats but I'm okay with it!
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  12. #552
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    Didn't know too many other people did the standing cable crunch. I really hope you're not doing it the exact same way I am with the same brand of cable machine because if so you're infinitely stronger with it than I am.
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  13. #553
    4 touchdowns in one game FenderElectrics's Avatar
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    Misc stuff from yesterday.

    OHP:
    worked up to
    115x3x7

    Arnolds:
    45x3x10

    Shrugs:
    3pps 3x10

    Face Pulls:
    140x3x12

    Pull Ups:
    BWx12
    BWx10
    BWx9

    Moto Rows:
    110x3x8

    Guns:
    DB Curls 45x2x8
    Hammer Curls 45x2x6

    Originally Posted by DJaRiHardstyle View Post
    Didn't know too many other people did the standing cable crunch. I really hope you're not doing it the exact same way I am with the same brand of cable machine because if so you're infinitely stronger with it than I am.
    Yeah every machine is gonna be different and some are double weight ones too. I used to do these with a lot more weight but like it lower get more of a stretch and no struggling to not get picked up by the weight
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  14. #554
    Because Kaz NorthStrong's Avatar
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    no fkn idea how people do the cable crunch standing, always have to do em on my knees (inb4...)

    hope your body repairs soon fender!
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  15. #555
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by DJaRiHardstyle View Post
    Didn't know too many other people did the standing cable crunch. I really hope you're not doing it the exact same way I am with the same brand of cable machine because if so you're infinitely stronger with it than I am.
    And face pulls too! Fuark! I usually do anywhere from 75 to 90 and for 8-12. You've got serious strength in strange places. Good bench day too bro.
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  16. #556
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by HoneyBadger300 View Post
    And face pulls too! Fuark! I usually do anywhere from 75 to 90 and for 8-12. You've got serious strength in strange places. Good bench day too bro.
    lol that's true and everywhere except the actual powerlifts!

    I trained with my brother a few months back who is a great athlete (played/trying to play pro soccer still) and lifts like face pulls and tricep pushdowns that mean little I was doing double what he was, don't know why I have these random strong useless lifts.

    Also back when I was skinny fat at 175, I couldn't lift 315 off the ground, but could add a 50 pound dumbbell and do 8 pull ups.

    I make no sense

    Originally Posted by NorthStrong View Post
    no fkn idea how people do the cable crunch standing, always have to do em on my knees (inb4...)

    hope your body repairs soon fender!
    Thanks braj.
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  17. #557
    Registered User Filmbuff81's Avatar
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    Originally Posted by NorthStrong View Post
    no fkn idea how people do the cable crunch standing, always have to do em on my knees (inb4...)

    hope your body repairs soon fender!
    I stink at all forms of cable crunches.

    Strong work Fendie.....Fender.
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  18. #558
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Brb, 40x3x10 eyelid extensions
    Squat, what?

    Haha I get it. Get your back better bro!
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  19. #559
    4 touchdowns in one game FenderElectrics's Avatar
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    From yesterday.

    Bench (Sheiko 29 W3D1)
    45x12
    95x8
    145x5
    175x4
    200x3
    200x3
    230x3
    230x3
    230x3
    230x3
    230x3
    230x3

    Cable Flies:
    50x3x10

    Did some tricep stuff and went for a walk/run. Prob gonna head in some time today and do my light lower back stuff and some core.
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


    "Be quick or be dead!" - Iron Maiden


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  20. #560
    4 touchdowns in one game FenderElectrics's Avatar
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    Last two days.

    Sunday:

    GMs:
    115x3x8

    RDLs:
    155x3x8

    Hypers:
    BWx4x15

    Cable crunch, ab wheel and planks.

    Yesterday:

    Bench: Sheiko 29 W3D2:
    45x12
    95x8
    145x5
    175x4
    200x3
    200x3
    230x2
    230x2
    230x2
    240x2
    240x2
    230x3
    230x3

    Sumo DLs: felt like **** just worked up to a couple light singles
    135x5
    185x3
    225x2
    275x1
    325x1
    325x1
    325x1

    Conventional DLs:
    225x3x3

    Pull Ups Wide Grip:
    BWx3x8

    So I really dislike sumo pulls. Going to start light and work up with conventional again but using stricter form while keeping sumos in some way. Conventionals just feel so much more natural I just need to think of my back at the same time.
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


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  21. #561
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Strong bench work the past couple days. I know the awkward sumo feel. Gets my SI tight as holy crap and pops my hips and what not. Conventional all the way for me.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  22. #562
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by HoneyBadger300 View Post
    Strong bench work the past couple days. I know the awkward sumo feel. Gets my SI tight as holy crap and pops my hips and what not. Conventional all the way for me.
    thanks man, bench only thing I got going for me right now

    I don't know what it is about sumos but I just can't get any speed with them. Not gonna give up on them as I know getting better will carry over to conventional and they are also easy on my back
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


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    \m/ >_< \m/
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  23. #563
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Do sumos generate any speed? I thought they were supposed to be slow. Spreading the floor isn't quick.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  24. #564
    Kfme psychodiver9's Avatar
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    Most sumo pullers are slower.

    How long are your sessions lasting?
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  25. #565
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by psychodiver9 View Post
    Most sumo pullers are slower.

    How long are your sessions lasting?
    yeah I guess slow was a bad word to describe how they feel since that's not abnormal, they just don't feel strong at all

    sessions aren't long at all right now since I'm not doing squats. The squat portions always take forever for me. I can fly through 10+ sets of bench. Prob in an out in an hour or so right now
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


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  26. #566
    4 touchdowns in one game FenderElectrics's Avatar
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    From yesterday. Was first time in forever I was sore going in which honestly I'm surprised doesn't happen more often benching 3x and pressing 1x a week. So it was somewhat of a grindy day but still got all reps without too much trouble.

    Sheiko 29 W3D3 Bench:
    45x12
    95x8
    145x5
    175x4
    200x3
    200x3
    230x3
    230x3
    230x3
    230x3
    230x3
    230x3
    230x3

    Chest cable flies:
    50x3x10

    Tricep Pushdowns:
    3x10

    Lower back light routine:
    GMs 95x3x10
    RDLs 145x3x8
    Hypers BWx3x12

    Needing an off day today so gonna take it and do some pressing/shoulder stuff tomorrow instead.
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


    "Be quick or be dead!" - Iron Maiden


    \m/ >_< \m/
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  27. #567
    Wall Just got 10ft Higher Mitch666's Avatar
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    you ever think of trying different styles of training or are you pretty in love with sheiko? I know you said it works way better than 5/3/1 for you, which honestly it probably would for everyone, I'm not a 5/3/1 fan, no volume on main lifts, low risk low reward.
    "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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  28. #568
    4 touchdowns in one game FenderElectrics's Avatar
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    Originally Posted by Mitch666 View Post
    you ever think of trying different styles of training or are you pretty in love with sheiko? I know you said it works way better than 5/3/1 for you, which honestly it probably would for everyone, I'm not a 5/3/1 fan, no volume on main lifts, low risk low reward.
    I'm always open for anything. The only programs I've run are Starting Strength, Sheiko and 5/3/1 so I haven't done a bunch of them. I really like Sheiko for bench especially right now because I'm making nice gains and you never need a spotter for it which is nice working out alone most of the time.

    Right now I just gotta get healthy before really looking at programming moving forward but I'd like to do something with RPE next when that time comes
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


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  29. #569
    4 touchdowns in one game FenderElectrics's Avatar
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    Last few workouts. Been super busy haven't posted much lately and took an extra day off.

    First one:

    OHP:
    115x8
    115x8
    115x7

    Shrugs:
    3pps 3x10

    Arnolds:
    50x3x10

    Face Pulls:
    3x12

    Pull Ups:
    BWx3x10


    Today:

    Sheiko 29 W4D1 Bench:
    45x12
    95x8
    135x5
    155x5
    185x5
    215x4
    215x4
    215x4
    215x4
    215x4

    Cable Flies:
    50x3x10

    Tri Pushdowns:
    3x10

    Light low back circuit:
    GMs: 95x3x10
    RDLs: 145x3x10
    Hypers: 3x12

    Cable Crunch:
    3x20
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


    "Be quick or be dead!" - Iron Maiden


    \m/ >_< \m/
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  30. #570
    4 touchdowns in one game FenderElectrics's Avatar
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    From yesterday. Probably the toughest bench day of 29, lots of sets.

    Sheiko 29 W4D2 Bench:
    45x12
    95x8
    145x5
    175x4
    200x3
    200x3
    230x3
    230x3
    240x2
    240x2
    240x2
    200x5
    200x5
    200x5
    200x5

    Sumo DLs: Just doing some singles working on technique
    335x1
    335x1
    335x1

    Conventional DLs: also working on technique with light weight
    275x3
    275x3
    275x3

    Did some core stuff and some guns and called it there.

    Back felt pretty great today in the gym. The main problem I have right now is my commute killing the back and funny enough the last few days I've been wearing my lifting belt for my commutes and it's helped a lot so gonna keep doing that for awhile and see if that will help nip this in the bud.
    Log -> http://forum.bodybuilding.com/showthread.php?t=153108621

    Meet Results:
    352/220/407...979
    385/237/424...1046
    402/253/457...1112
    419/260/474...1153


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