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Thread: Strength gains with Sheiko!!!!
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04-15-2014, 11:39 AM #811The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-15-2014, 11:42 AM #812
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04-15-2014, 10:58 PM #813
Had a nice 13.5 hour workday and ended up forcing myself to the gym tonight. It was a good thing because I crushed this workout.
Smolov Jr. Cycle 2, Week 3, Day 1
Working Sets: 180 6x6
Bar 1x10
95 1x5
135 1x5
155 1x5
165 1x2
Working Sets:
180 6x6- Set up felt great today. Smashed every set as I felt extremely confident. Speed and bar movement was the best its been in sometime.
Orange Band Pull Down:
3x15
Cable Rope Hammer Curl:
20 3x15Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-15-2014, 11:18 PM #814
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04-16-2014, 02:24 AM #815
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04-17-2014, 10:12 AM #816
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04-17-2014, 10:14 AM #817
Smolov Jr. Cycle 2, Week 3, Day 2
Working Sets: 190 7x5
Bar 1x10
95 1x5
135 1x5
155 1x5
175 1x2
185 1x1
Working Sets:
190 7x5- These sets felt freaking great today and actually felt better than my warmups. Feeling really confident in my bench know.
Dumbbell Hammer Curl:
20 1x20
20 1x15
17.5 2x15
Cable Rope Tricep Extension:
30 1x20
40 3x20
- Less elbow pain these days and I think my neck is slowly feeling better.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-17-2014, 12:17 PM #818
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04-17-2014, 12:27 PM #819
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04-17-2014, 12:50 PM #820
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04-18-2014, 01:01 PM #821
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04-18-2014, 11:49 PM #822
Pause Squat:
Bar 1x10
135 2x5
185 1x5
225 1x3
275 1x2
305 1x2
Working Sets:
315 4x3- belt and crushed these sets.
Seated Leg Curl:
150 1x12
180 1x12
195 1x12
195 1x8
Seated Calf Raise:
90 5x12
Hack Squat:
2pps 1x8
2+25 pps 1x8
3pps 1x8
3+25 pps 1x5
Dumbbell RDL
60 1x10
70 1x10
80 1x10
85 1x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-19-2014, 06:27 AM #823
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04-19-2014, 07:31 PM #824
Thanks Bro
- On a side note I was supposed to hit what I thought was 210 but was really 205. Unfortunately I missed todays workout. I went for a hike with the gf which was suppose to be a few miles but turned into 6.5 hour, 12 mile hike. I was absolutely beat by the time I got home so I decided not to go to the gym. I will actually skill todays numbers and will stick to hitting 10x3 tomorrow. Happy Easter everyone.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-20-2014, 06:38 AM #825
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04-20-2014, 09:11 AM #826
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04-20-2014, 11:51 AM #827
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04-20-2014, 05:40 PM #828
Smolov jr. Cycle 2, week 3, day 4
Working set: 215 10x3
Bar 1x10
95 1x5
135 1x5
155 1x5
185 1x3
195 1x1
Working sets:
215 10x3- used Titan wrist wraps and felt pretty solid on this session. 1st set was off but the rest were solid.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-20-2014, 06:00 PM #829
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04-20-2014, 08:19 PM #830
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04-24-2014, 08:11 PM #831
Tested Bench Max:
Bar 1x10
95 1x5
135 1x5
155 1x3
155 1x1
185 1x1
205 1x1
225 1x1
245 1x1
255 1x1 PR!
265 0x2 - second attempted felt pretty solid just couldn't lock it out.
10lb gain on my bench. The 255 was a little tng but I'll take it.
Krock Row with Tbar row machine:
45 1x10
70 2x10
Tbar Row:
70 2x10
Pec Dec:
120 2x10
Tricep Cable Extensions:
40 3x20
- Pumped right now. I will be competing on June 7 at my first USPA event. Time to buckle down.Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-25-2014, 05:48 AM #832
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04-25-2014, 06:22 AM #833
Congrats on the Bench PR!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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04-25-2014, 07:20 AM #834
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04-25-2014, 08:00 AM #835
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04-25-2014, 10:30 AM #836
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04-25-2014, 11:22 PM #837
Hit some deads today for ish and giggles. Lower back was really sore from benching the previous day. I tried to roll it out before the workout but lingered throughout the entire session.
Deadlifts:
135 2x5
225 1x5
315 1x3
365 1x1
405 1x1
455 1x1- belt/chalk
485 1x1- belt/chalk. Felt pretty heavy actually
500 1x0- Got to my knees and couldn't finish. Lower back played an issue but still no excuse.
485 1x1- After missing the 500, I took a minute to gather myself and nailed this. It was a grinder but still proud I finished it. Husbang and wife stopped lifting to watch me and another guy said "good ish to see you deadlifting."
225 1x5- speed
Squats for speed:
Bar 1x10
135 1x5
225 4x3- Really focused and getting out the hole quick.
Kneeling Leg Curl:
60 3x10
Standing Calf Raise:
120 4x10
Calf Press Machine:
235 1x10
250 3x10Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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04-25-2014, 11:33 PM #838
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04-27-2014, 06:54 PM #839
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04-27-2014, 06:58 PM #840
Since my meet is on June 7, I plan on running smolov jr into the meet. I will give my self a solid 7 days off from heavy lifting before my meet. Until then I will run 5/3/1 and instead of OHP, I will include another day of benching and will do all speed work.
5/3/1
Bench Press:
Working Max- 255x90%= 229.5
75%- 175
80%- 185
85%- 195
Bar 1x10
95 1x5
135 1x5
155 1x5
165 1x3
75%- 175 1x5- all pause reps
80%- 185 1x5- all pause reps, used wrist wraps
85%- 195 1x5- all pause reps, used wrist wraps. Noticed on my 5th rep I wasn't as tight, will have to work on that.
155 4x3- speed work
Barbell Row:
135 1x10
155 2x10
Tricep Rope Cable Extension:
50 3x20
Dumbbell Hammer Curl:
20 1x10
17.5 3x15
Orange Band Extension:
3x20Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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