mstatefan91's Sheiko Experience: The Iron Jungle Continued

[mstatefan91]

That's a lot of workouts at once, tough to keep up. You're graduating soon IIRC, right?

They're laid out like any of my other posts. Just in one post. It was essentially the last week and a half of training. I'm in summer school right now, so it's been hard to keep up with posting online.

Yep. I graduate in December

[mstatefan91]

5/3/1 Cycle 3
Week 1 Days 1 and 2 Combined

Deadlift
135x6, 3, 1
225x2, 1
255x5
295x5
330x7 Vid. Belted. Could have easily gotten 10 or more but I felt good after 7 and didn't feel the need to push it.

Press
45x12
95x3
110x5
130x5
145x7 Vid. Belted. Little harder than I would like but press is a fickle thing

Chinup
BWx8, 6, 4, 4, 4, 4

One Legged Hamstring Curl
50x8, 10, 8

Flat Bench DB Press
85x6, 6, 6, 6, 6

Facepulls
50x10
60x10, 10

Hyper-extension
BWx12, 12, 12



Notes: Why is youtube so dumb now?

[mstatefan91]

Workout post and vid to post tomorrow. My first day off since last Friday (assuming I'm not assigned homework on the fly tomorrow morning)

[mstatefan91]

Sorry guys. I got assigned a quiz for tomorrow and I have a test Monday. I will be very thankful when this class is over. I've had 4 tests in 4 weeks along with homework, reports, and quizzes each week.

[mstatefan91]

5/3/1: Cycle 3
Week 1 Day 3: Bench Press

Bench Press
45x12
135x4
155x5
185x5
205x5 Meh as meh can be. I never do well on bench press after any amount of time off.

V-Grip Cable Row
140x12, 12, 12

Incline Bench Press
45x10
135x10x3

Rope Pushdowns
100x10, 10, 10, 10

[mstatefan91]

5/3/1 Cycle 3
Week 1 Day 4: Back Squat

Back Squat
45x8, 5
135x5, 3
230x5
265x5
300x7 Not very good at all. I was getting way forward. To the point that I literally did the first rep on my toes.

Romanian Deadlift
135x8
185x8
195x8
205x8

Front Squat
45x8
135x5
195x3x10 10 sets of 3.

[mstatefan91]

5/3/1 Cycle 3
Week 2 Day 1: Press

Press
45x8
95x2
120x3
135x3
155x1 Felt good. Decided to go for 185.
185xFail Literally struggled with it for a good 5 seconds. Thought I was gonna win until my arms started going back down while I was still pushing with all my might. lol
155x4 Dropped back down and hit the required reps +1

Pullup
BWx12, 11, 10

DB Bench Press
75x10, 10, 8

Face Pulls
60x10
70x10, 10

[mstatefan91]

5/3/1: Cycle 3
Week 2 Day 2: Deadlift

Deadlift
135x6
225x3
275x3
315x3
365x1
405x1 Belted. Got the itch to lift something heavy so I didn't really follow protocol here at all. Felt pretty decent.

Single Leg Hamstring Curl
50x10, 10, 8, 8

Step Ups: Something new. Did not like leg press at all
BW+20 (10 pounds in each hand) x 10 (each leg)
BW+30x10
BW+40x10 Will add more weight and reps to these next week.

Hyperextension
BWx12, 12, 12, 12

[DominationStation]

Keep putting in work man, hope things are better now that your summer studies are finished up.

[mstatefan91]

Keep putting in work man, hope things are better now that your summer studies are finished up.

Will do man. I have caught up on some sleep finally and I'm feeling better physically. I've had some confidence the past few workouts that has been missing for the majority of the summer.

Overall, feeling good.

[mstatefan91]

5/3/1 Cycle 3
Week 2 Day 3: Bench Press

Paused Bench Press
45x12
135x4
170x3
190x3
215x3 First time doing paused in a while. Not terribly disappointed in this. Would have liked to get at least one more rep.
225x1 Extra set. Also paused.

V-Grip Cable Row
160x10, 10, 10, 10

Incline Bench Press
45x8
135x10
155x8
165x6
185x2

Dips
BWx8, 8, 8 Untimed rest but no more than a minute between sets.

[mstatefan91]

5/3/1 Cycle 3
Week 2 Day 4: Back Squat

Back Squat
45x8
135x5
225x1
250x3
285x3
320x5 Belted. Probably the best feeling squats that I've done in a while.

Romanian Deadlift
135x8
205x8, 8, 8

Front Squat
45x5
135x5
205x3x10 10 sets of 3

Notes: Put in what felt like good work on this day

[mstatefan91]

5/3/1 Cycle 3
Week 3 Day 1: Press

Press
45x12
95x3
115x1
130x5
145x3
160x4 Belted. Not bad. Didn't attempt the 5th. I wasn't confident in getting it.

Pullups/Chinups
BWx8/6
BWx4/4
BWx4/4 Chinups done 20-30 seconds after pullups

DB Bench Press
90x5x4 4 sets of 5

Face Pulls
70x12
85x10, 10, 10

[mstatefan91]

Homemade Stromboli
1lb of ground beef
pepperonis
a lot of mozzarella cheese
pizza sauce
pizza dough

[mstatefan91]

5/3/1 Cycle 3
Week 3 Day 2: Deadlift

Deadlift
135x3, 2, 1
225x2, 1
295x5
330x3
370x5 Belted. Good set. Could have gotten a rep or two more but again, no use pushing it at this point.

Single Leg Hamstring Curl
55x10x4

Step Ups
50 (25 pounds in each hand) x 10 (each leg) x 4 (sets)

Hyperextension
BWx15, 15, 12, 10 This was actually starting to get tough towards the end.

[jshaw5]

Been crazy busy at work lately, been missing a lot of my subs, good to see you're still hitting the weights hard and heavy. Is the glute issue all healed up?

[mstatefan91]

Been crazy busy at work lately, been missing a lot of my subs, good to see you're still hitting the weights hard and heavy. Is the glute issue all healed up?

Unfortunately, it is still not 100%. It is much more tolerable since going on 5/3/1 and I can tell a difference. I think rebuilding was the right step and after a few more months of steady progress and regular deloads, I believe that it will be back to full strength.

[FastCatChamp]

Nice looking food. Like a chef!

Any set of five deadliest is taxing. Its good that the flute didn't bother you there.

[DominationStation]

Would eat /10.

[mstatefan91]

Nice looking food. Like a chef!

Any set of five deadliest is taxing. Its good that the flute didn't bother you there.

Thanks Gale! Yeah deadlifts are definitely taxing. The glute kinda comes and goes but overall it's trending towards more healthy and I think that's a result of less frequency.

Would eat /10.

It was delicious. Probably one of the best things I've made.

[mstatefan91]

5/3/1 Cycle 3
Week 3 Day 3: Bench Press

Bench Press
45x8, 5, 3
135x4, 1
180x5
205x3
230x3 Vid. Belted. Felt good to hit this

V-Grip Cable Row
160x10x4

Incline Bench Press
45x5
135x10
155x8, 4 Ran out of stamina fast on this.

Face Pulls
85x12x4


Week 3 Day 4: Back Squat

Back Squat
45x8
135x5
225x1
265x5
300x3
335x5 Vid. Belted. This did not feel great but I grunted out 5. I've gotten in a bad habit of leaning forward in my squats again. Time to address core strength.

Notes: I couldn't stay for anything else. My parents were coming to town to take me out to eat and they came earlier than I expected.

5/3/1 Cycle 4
Week 1 Day 1: Press and Front Squat

Press
45x8, 3
95x3
115x5
130x5
150x7 Vid. Belted.

Front Squat
45x5
135x3
210x3x10 Vids of 2nd, 5th, 8th, and 10th sets. I was kinda leaning forward again in the first 5 sets. Noticed in the vid and concentrated more on pushing through my heels. Form was much more clean in the last 5 sets.

DB Bench
80x10, 10, 8, 5 After the 2nd set, I had some gym bro come up and ask if he could work in. I said sure. He then tries to spot me on the 3rd and 4th sets as well as give me advice on how to get a bigger chest. Thanks but no thanks bro. I lost all concentration during those last two sets and then quit.

Pullups
BWx8, 6, 6, 6, 5

Cable Tricep Extension: Rope attachment
100x15, 10, 10

Face Pulls
90x15, 15, 15

[mstatefan91]

5/3/1 Cycle 4
Week 1 Day 2: Deadlift

Deadlift
135x5, 3, 2, 1
225x1, 1, 1
260x5
300x5
340x7 Vid. Belted. Getting stronger and feeling more comfortable with deadlift again.

Single Leg Hamstring Curl
60x10, 10, 10, 8

Step Ups
50 (25lb each hand) x 12 (each leg)
50x12
50x12
50x14 Had to make it an even 50 reps.

Hyperextension
BWx15, 15, 14, 12

[mstatefan91]

5/3/1 Cycle 4
Week 1 Day 3: Bench Press

Bench Press
45x12
135x4
160x5
185x5
210x8 Wrists wrapped. Best feeling set on bench in the lower range of weights in a while. +1 on expected reps according to the spreadsheet.

V-Grip Cable Row
160x15, 12, 9, 8, 7

Incline Bench Press
45x8
135x5
150x10, 10, 9

Face Pulls
95x20
115x12, 12, 12

Dips
BWx10, 10, 8, 7

[Woody-5]

Sweet 210x8 repout!
Good that deads are feeling more comfortable
150x7 press is strong stuff! Very nice front squat triples too!

[mstatefan91]

Sweet 210x8 repout!
Good that deads are feeling more comfortable
150x7 press is strong stuff! Very nice front squat triples too!

Thanks bro! I'm very pleased with my progression over the past few weeks

[mstatefan91]

5/3/1 Cycle 4
Week 1 Day 4: Back Squat

Back Squat
45x10
135x5, 1
235x5
275x5
310x7 Vid. Belted. Felt comfortable surprisingly. I had to take about 20 minutes to warmup because I was so tight.

Romanian Deadlift
135x6
185x6
195x6
200x6
205x6
210x6

Front Squat
45x5
135x3
215x3x10 Vids of 1st, 5th, 8th, and 10th sets. Will be moving this down to 8 sets next week for 220. It was definitely starting to wear on me towards the end.

Hyperextension
BWx15, 15, 15 Back fried.



Supper:



Fried chicken, butter beans, purple hulled peas, mashed potatoes, and corn bread. Yes, I'm from the South...

Also, it was nice to be home for a couple of days. Haven't been outside of Starkville (Mississippi State) in 7 weeks.

[mstatefan91]

5/3/1 Cycle 4
Week 2 Day 1: Press

Press
45x8, 3
95x3
125x3
140x3 Belted.
160x6 PR Belted. Been a while since I've had a PR. Felt good.

Pullups
BWx11, 9, 7, 7, 6

DB Bench Press
95x5, 5, 5, 5 One hundos the next time I go for sets of 5. Probably next cycle

Face Pulls
100x12x5

Cable Pressdown: Rope attachment
100x12, 12, 8

Notes: Overall, pleased with today's workout. Got a PR. Got to handle some heavy dumbbells and did better on my pullups than I usually do

[jshaw5]

Mirin that press PR. Nothing feels better than hitting a new PR after a long drought.

What's with the 10 sets of front squats?

[mstatefan91]

Mirin that press PR. Nothing feels better than hitting a new PR after a long drought.

What's with the 10 sets of front squats?

I don't like sets of 10 with squats so I just broke it into something more manageable each set. It also allows me to handle heavier weights.

I'm also using that to bring my squat volume up and recondition my body. Since I've switched to that and step ups, I've felt much more comfortable with the bar on my back and my deadlift has gotten better too.

[FastCatChamp]

Always good to see some red in the training session log

Good Work.