Psycho Pretends to PL

[psychodiver9]

I am starting up a log here because I have really been focusing on a more power lifting oriented approach and I want to start competing. I have been doing a log in the Nutrition forum and it was great for what it was when I started it but it has pretty much run its course. I'm not going to rehash my history but it's there if you want to look. Cliffs are I was a non lifting fat, weak, out of shape, guy who decided to turn my life around. Gone through a couple bulk/cut cycles and different programs and here I am today. Nowhere close to strong, especially by this sectons standards but I enjoy it. Recent history is lately been on Sheiko 29/37/32. Current maxes are Squat-295 Bench-270 paused, and Dead-435. These are all time gym PR's and only the Squat came on a mock meet day.

I have decided to currenly run 30/31/32. I have had trouble finding a meet to compete in for a variety of reasons. I coach football and baseball so it is hard to find one that fits my schedule. I am currently shooting for USPA meet 8/25 in Port St. Lucie, which will run nicely with my current program. Hopefully this will work out. I moved my log over here to hopefully get some better feedback on one day being strong(er).

Shekio 30 starts tomorrow......

[ErickStevens]

In.

[shoefanatic23]

In!

[psychodiver9]

Today's Workout. Sheiko 30 W1D1

15 min roll/stretch

RC 20-2x10

Paused bench
150x5
180-2x4
210-2x3
235-5x3

Squat
Bar-5
155x5
185x4
215-2x3
245-5x3 2-5 belted

Cgbp
150x5
180x5
210-5x5

Bat wings
80-4x8

Paused squats
170x5
200x4
230-5x3 belted

Good am
185-5x5

Notes
-good session. Got a video of bench because I felt my arch was better but hard to tell on video. Will post later.

[psychodiver9]

Yesterdays bench video

[psychodiver9]

Yesterdays macros 3092 130/258/199. Not a great day. Meh

Today's Workout. Sheiko 30 W1D2

Roll/stretch 10 min

Sumo Deads
135x3 (wu)

225x4
265-2x4
315-2x3
355-5x3
-no doubt a volume pr at this weight. Also get good because I lifted with brother who has always been stronger than me and he had to lower weights

Bench
150x5
180x5
210-2x4
225-2x3
235-2x2
250-2x1
235-2x2
225-2x3
210x4
195x6 (went tng here on)
180x8
165x10
155x12
-19 sets of bench. Fuuuuuk

Db fly
55-5x10

Rack pulls-conventional
265x4
315x0
-was spent here. Lower back trashed and this exercise feels off to me.

Walking lunges
35-5x5

Swis ball hell(start in plank, feet on ball, pull on, go back, and push out)
7,8,7

Notes
-went to a different golds and no complaints about noise. Also way more actual strong litters than my normal golds
-brother even commented that this was a brutal ass workout
-bench felt really good today.

[arian11]

In. Strong squat to bench ratio lol.

[psychodiver9]

In. Strong squat to bench ratio lol.

Aware. It's gotten much better recentl and I'm happy that my squat has surpassed bench. Full disclosure when i first started i was a quarter squatter. Then i injured my back and stopped squatting and pulling completely for several months but I could still bench pain free. I'd say I've only really been squatting and pulling properly for a year or so since my pain has been gone and I've gotten on some good routines with the help of Erick and others

[NIsrael]

good luck with 30 its a b**ch

[samsont]

Aware. It's gotten much better recentl and I'm happy that my squat has surpassed bench. Full disclosure when i first started i was a quarter squatter. Then i injured my back and stopped squatting and pulling completely for several months but I could still bench pain free. I'd say I've only really been squatting and pulling properly for a year or so since my pain has been gone and I've gotten on some good routines with the help of Erick and others

know this feel so much.


in on sheiko!

[tornmuscle123]

in!

[psychodiver9]

good luck with 30 its a b**ch

I am quickly learning this. Welcome to all. Thanks for subbing

[psychodiver9]

Yesterdays macros 3320 156/271/218. Higher than I'd like but out of town and not much control over food choice

Today's Workout. Sheiko 30 w1d3

15 min roll/stretch

Bike 5min wu

Squats
Bar-5
155x5
185-2x4
215-2x3
245-5x3 belted

Paused bench
150x5
180-2x4
210-2x3
235-6x2

Dips
54-5x6.
-may be a pr. Not sure I've done more than a plate before. Would have to look back

Paused squat
155x5
185-2x5
215-4x4 belted

French press
60-5x10

Good AM
155-5x5

Notes
-squats were a grind. Lower back, hips, flutes were all pretty sore still from pulling. Glad I got all reps
-debating on subbing front squats instead of paused for second squat set to get more quad focus. Thoughts?

[LegosInMyEgos]

lift more weight

[psychodiver9]

lift more weight

Gee thanks. Fukin brilliant

[psychodiver9]

Yesterdays macros 2501 105/89/282

Todays Workout. Sheiko 30 W2D1

10 min roll/stretch

Squats
Bar-5
155x5
185-2x4
215-2x3
245-2x2 2nd set belted
275-3x1
-heaviest non max attempt singles I've done

Paused bench
150x5
180x4
210-2x3
235-6x2

Db fly
55-3x10
60-2x10

V grip rows
140-5x10

Paused squats
155x5
185x4
215-2x3
245-4x2 belted.
-245 sets were a bit of a grind

Good AM
175-5x5

[shoefanatic23]

Nice work out man... Pause squats are brutal.

[psychodiver9]

Nice work out man... Pause squats are brutal.

No doubt. Especially at 90% of non paused.

[psychodiver9]

Yesterdays macros 2439 126/84/240

Today's Workout Sheiko 30 W2D2

15 min roll/stretch

Dead to knee
135x4

225x4
265-2x4
315-2x3
335-4x3 belted

Bench
155x5
175x5
205-2x4
225-2x3
235-2x2
225-2x3
205-2x5
175x7
155x9

Db fly
50-5x10

Sumo dead
225x4
265x4
315-2x3
355-5x3 belted

db lunges
40-3x5
40x4

Notes
-355 was some grinding but felt good. Very happy with today's session
-went to the new gym today and asked again if I can deadlift heavy. Lady said "there is no limit". Several staff walked around while I pulled an nobody looked twice. Golds membership runs Out this month. New place is a little more but worth it. Gonna make the switch.

[psychodiver9]

Yesterdays macros 3046 97/323/239
-got home from fishing at like 8 and wasn't into cooking so ate pizza and wa a bit high

Today's workout. Sheiko 30 W2D3

10 min roll/stretch

Paused bench
150x5
180-2x4
210-2x3
235-5x2

Squat
Bar-5
155x5
185-2x5
215-5x5
-sets 4 and 5 belted. A little Grindy. Wanted all 5 unbelted but I think the boat and rough water took more out of my legs than I expected

Cgbp
165x4
195x3
225-5x2

Dips
45-5x8

Leg/calf press
3pps-6
4pps-2x6
5pps-2x6
-went kinda light

Seated good am
185-5x6
-ffirst time in a long time doing these unbelted. Felt good.

Notes
-good session. Trained fasted This am Which I haven't done in awhile

[psychodiver9]

Today's workout. Fluff day

Bw chins
8,6,3.5,4

Db curls
40-2x10
45x7

Bb rows
135x10
155x8
185-3x5

Bb shrugs
225x10
225x12
275x8
275x5

Standing ab
150-3x15

Db hammer
50x10
50-2x7

Notes
-short and sweet. Got interrupted when they called me to the front to discuss my renewal. The guy offered me a discount and perks and assured me my deads wouldn't be an issue but I'm skeptical

[psychodiver9]

Today's Workout Sheiko 30 W3D1

10 min roll/stretch

Squat
Bar-5
155x5
185-2x4
215-2x3
245-5x3 2-5 belted

Pause bench
150x5
180x4
210-2x3
235-5x3

Squats
155x6
185x6
200-4x6 3-4 belted
-high(er) rep was a bit Grindy. I usually 2nd squat set paused but not today

Cgbp
165x5
195-2x5
225-4x4

Db fly
50-5x10

Both racks in use so I skipped good am. A bit Grindy today but got through. Ate early last night to fast for labs and got up early. Body felt good but energy was draining

[psychodiver9]

Resubbing due to fat fingers

[psychodiver9]

Yesterdays macros. Refeed day 3266 75/373/300

Today's workput. Sheiko 30 w3d2

15 min roll/stretch

Sumo deads
135x4
225x4
265x4
315-2x3
355-3x3 belted
375-2x2
375x0
375x1
-couldn't accept a gooseegg. Vid of first 375 set right after tool bag walked by. Didn't say anything. Maybe because i used ****gy mats


Paused bench
145x6
175x5
205-2x4
225-2x3
235-2x2
250-2x1
235-2x2
225-2x3
-ditched pause
205x5
195x7
175x9
155x11
145x13

Lat pulls
130-5x10
-subbed for db fly

Decline Situps
10-3x10

Conventional rack pulls
295x5
335-2x5
365x2
365x0
-grip was killing me but i really pushed these.

Skipped lunges.

[shoefanatic23]

Nice workouts! How was it training fasted? Did you have enough energy?

[psychodiver9]

Nice workouts! How was it training fasted? Did you have enough energy?

Today I didn't train fasted. Had a small meal. The day I did it was fine. I used to train fasted exclusively. Now I go by feel

[psychodiver9]

Today's workout Sheiko 30 W3D3

10 min roll/stretch

Rc 20-2x10

Pause Bench
145x5
175x4
205-2x3
235-6x3

Squats
Bar-5
155x5
185x4
225-2x3 (supposed to be 215 but I was with my brother and he had plates on so I didn't feel like swapping)
245-2x3 2nd set on belted
260-3x2 (pr double for me)
245-3x3

Cgbp
145x5
175-2x5
205-5x5

Db fly
50-2x10
55-2x10
50x10

Good Am
185-5x5
-worked on going lower

Did some abs and elliptical after.

I woke up feeling worn down and irritable as fuk so I am really happy with this session especially the squat pr

[psychodiver9]

Todays workout. Sheiko 30 W4D1

20 min roll/stretch

Squat
Bar-5
155x5
185x4
215-2x3
245-2x3 unbelted PR
Add belt
260-2x2
275-2x1

Paused bench
150x5
180x4
210-2x3
235-2x3
250-2x2. Pretty sure this is a pr for a double
235-2x3

High cable fly
70-5x10

Weighted dips
50-5x8 +5lbs

Paused squat
170x4
200x4
Add belt
230-5x3

Good AM
185-5x5
-really working ron

Notes
Really good session today. Felt great
-went and signed up at new gym. Saw chalk residue on floor and felt at home.

[psychodiver9]

Today's Workout. Sheiko 30 W4D2

15-20 min roll/stretch

Dead to knees
135x3

225x3
265-2x3
315-2x3
335-4x2
-all sets unbelted. Pr for unbelted work. Vid of last set


Paused bench
145x5
175x5
205-2x4
225-2x3
235-2x3
225x4 ditched pause after this set
205x5
195x6
175x7
165x8
145x9

Sumo deads
225x4
265x4
315-2x3
-added belt
355-6x3. PR for this. Prev was 5x3. Vid of last set


Db fly
50-5x10

Db lunges
40-3x5
-supposed to be 5x5 but hips ad legs done

Decline situp
10-2x10
10x7

Notes
-very happy with today. Woke up early and couldn't go back to sleep. Also feeling a bit worn down. After dead to knee and during bench I was wiped out and had to refocus. Really trying to push my unbelted work and get core strength up
-free meal tonight for anniversary should recharge batteries

[shoefanatic23]

Congrats on that Pr a few sessions above. Workouts look darn solid. #30 has an ish load of volume lol