The Mohammed I'm Ard Bruce Lee Journal

[GinjaNinja85]

SHEIKO INTERMEDIATE SMALL LOAD PREP 1 - W1D1

Weights in kg (lbs)

SQUAT
5 x 70 (154) @50%
4 x 85 (187) @60%
3 x 97.5 (215) @70%
3 x 97.5 (215)
3 x 97.5 (215)
3 x 97.5 (215)

BENCH
4 x 47.5 (105) @50%
4 x 57.5 (127) @60%
4 x 67.5 (149) @70%
4 x 67.5 (149)
4 x 67.5 (149)
4 x 67.5 (149)

ASSISTANCE
DB Flies 4x8x17.5s (39s) PR
Standing French Press 5x6x40 (88) PR
GHRs 4x8xb/w
Face Pulls 5x20x15 (33)

COMMENTS
Squat and bench didn't feel all that great tonight. Got this done in about 90 mins, which is 20 mins quicker than first time round, so I guess that's progress. I feel a bit flat starting over. Can't wait to get to week 3.

[Sinaku5]

Can't wait to get to week 3.

What happens during week 3?

You still put in solid work there tho.

[LoveMyInk]

Indeed Musid.

Just thought I'd mention something in here. I applied for a Sport Science access course a while back at a local college and I was told on the interview day that I'd be accepted. I then got a confirmation letter through that I was told I needed to sign and return.

Now, I didn't return it because I'm currently in the process of trying to get 'off the tools' with my business and employ more people/delegate out the jobs I get. This has meant a drop in income (although my quality of life is up), and I figured the course was just too soon.

ANYWAY, I got a welcome letter through the other day to say they'd see me on Sep 10th for the course start, so it seems I didn't need to return that letter at all. I decided I'd go for it after all, applied for the student loan and bought all the suggested pre course reading material.

So long story short...

Next month I'll be going back to college 2 days a week for one year, to do a Sports Science Access Course which is a good stand alone qualification, but most importantly will allow me to do a bachelors degree in Sport and Exercise Science or Strength and Conditioning Science, which will lead onto UK Strength and Conditioning Certification and potentially realising a new dream of mine that's been brewing a while - to set up a 360 service which provides the full athlete treatment to self funded trainees looking to increase their strength and conditioning while having their nutrition and injury treatment/prevention taken care of by top professionals.

I'm a sucker for a pipe dream

congrats!

don't fuk it up


jk, I know you'll make us proud

[GinjaNinja85]

What happens during week 3?

You still put in solid work there tho.

Thanks buddy! I had to start the program over as its a 13 week program and there is now 13 weeks til the meet. Gotta peak at the right time. So basically, these first two weeks I've already done so it's a bit boring.

congrats!

don't fuk it up


jk, I know you'll make us proud

There you are! Thanks Inky. It's gonna be a wild ride.

[GinjaNinja85]

SHEIKO INTERMEDIATE SMALL LOAD PREP 1 - W1D2

Weights in kg (lbs)

DEADLIFT
3 x 92.5 (204) @50%
3 x 110 (242) @60%
3 x 130 (287) @70%
3 x 130 (287)
3 x 130 (287)
3 x 130 (287)

BENCH
5 x 47.5 (105) @50%
4 x 57.5 (127) @60%
3 x 67.5 (149) @70%
2 x 72.5 (160) @75%
2 x 72.5 (160)
2 x 72.5 (160)
2 x 72.5 (160)

ASSISTANCE
DB Bench 5x5x32.5s (72s) PR for volume
Lever Row 8x45 (99), 4x8x50 (110) dropped weight for form
External DB rotations 3x10x4 (9)

COMMENTS
So busy with pre college reading, work and also now I'm taking my gas exams again so I won't be in people's logs much.

VIDS

deads

[fittofattofit]

Perfect form and easy looking deads Michael!

[Daniel0636]

Nice deadlifts Mike looking nice and easy

[GinjaNinja85]

SHEIKO INTERMEDIATE SMALL LOAD PREP 1 - W1D3

Weights in kg (lbs)

SQUAT
4 x 70 (154) @50%
4 x 85 (187) @60%
4 x 97.5 (215) @70%
4 x 97.5 (215)
4 x 97.5 (215)
4 x 97.5 (215)

BENCH
5 x 47.5 (105) @50%
4 x 57.5 (127) @60%
3 x 67.5 (149) @70%
3 x 72.5 (160) @75%
3 x 72.5 (160)
3 x 72.5 (160)
3 x 72.5 (160)

ASSISTANCE
Incline Bench 4x8x60 (132)
Dips 5x5x5 (11)
Seated GMS 5x5x37.5 PR
Reverse Flies 3x10x15 PR


COMMENTS
Tired. A little hungover. Rather unenjoyable.

[GinjaNinja85]

Perfect form and easy looking deads Michael!

Cheers mate. Dreads are probably the easiest feeling lift on this. I'm not sure whether that's because that's how it is, or because I tested them all at the same time so got a lower deadlift max than I could've.

Nice deadlifts Mike looking nice and easy

Thanks Dan. Weighted the dips this time too.

[Sinaku5]

Cheers mate. Deads are probably the easiest feeling lift on this.

Your deads have always been a strong point for you as long as I remember.

LOL@ the hungover workout...it being a less than ideal session sounds about right. lol

[doughnutgut]

IIRC. Hungover training brings some pretty darn good results sometimes.


I guess you rather prove my point dude.


You won "perrrrrfect"

[GinjaNinja85]

Your deads have always been a strong point for you as long as I remember.

LOL@ the hungover workout...it being a less than ideal session sounds about right. lol

I normally quite like it, but it's the tiredness that gets me. The booze I can handle.

I absolutely love deads

IIRC. Hungover training brings some pretty darn good results sometimes.


I guess you rather prove my point dude.


You won "perrrrrfect"

It certainly beats hungover drinking in terms of gains.

[Sen8or]

Last time I tried hungover deads I had to stop myself throwing up a little each rep, hungover squats just sounds inhumane.

Good luck with your study too

[GinjaNinja85]

I've missed boxing immensely. This is probably the best boxing club in the area, for quite some way, perhaps 40-50 miles. The standard is high and the lads are good. I was introduced to the coach by someone I know through work, and he said he'd start me in the beginners room. I asked him to start me in the fighters room, take a look at me, and send me away if he thought I wasn't good enough. I looked him in the eye and said I think I'll be good enough, and he liked that I think. He wanted to take a look at me sparring so I done two rounds at the end and he said to come back Wednesday!

So that's my foot in the door. Now I need to convince them I'm good enough to start the season with them in October. My sparring was light enough but some of the sparring looks hard. There was blood, often. Sh!ts gonna get real.

[GinjaNinja85]

Last time I tried hungover deads I had to stop myself throwing up a little each rep, hungover squats just sounds inhumane.

Good luck with your study too

Thanks Sen. I've grown to like hungover training, as long as I'm not tired. If you've drunk that much you wanna throw up, that's never gonna feel good though lol.

[GinjaNinja85]

SHEIKO INTERMEDIATE SMALL LOAD PREP 1 - W3D1

Weights in kg (lbs)

SQUAT
5 x 70 (154) @50%
4 x 85 (187) @60%
3 x 97.5 (215) @70%
3 x 105 (231) @75%
3 x 105 (231)
3 x 105 (231)
3 x 105 (231)

BENCH
5 x 47.5 (105) @50%
4 x 57.5 (127) @60%
3 x 67.5 (149) @70%
2 x 75 (165) @80%
2 x 75 (165)
2 x 75 (165)
2 x 75 (165)

ASSISTANCE
Lat Pull Downs 8x57.5, 3x8x60 (132)
Dips 5x8xb/w
GMs (seated) 5x4x40 (88)

COMMENTS
Never been this busy. Felt weak. Had a bad shorts day.

[fittofattofit]

I've missed boxing immensely. This is probably the best boxing club in the area, for quite some way, perhaps 40-50 miles. The standard is high and the lads are good. I was introduced to the coach by someone I know through work, and he said he'd start me in the beginners room. I asked him to start me in the fighters room, take a look at me, and send me away if he thought I wasn't good enough. I looked him in the eye and said I think I'll be good enough, and he liked that I think. He wanted to take a look at me sparring so I done two rounds at the end and he said to come back Wednesday!

So that's my foot in the door. Now I need to convince them I'm good enough to start the season with them in October. My sparring was light enough but some of the sparring looks hard. There was blood, often. Sh!ts gonna get real.

That sounds great that he liked you and it also sounds like the quality of this club will shift things up a gear for you. I thought you were London based but are you based in Brighton now?

Never been this busy. Felt weak. Had a bad shorts day.

Squats and bench are getting up there now, but what was a 'bad shorts day'?

[Daniel0636]

Great to hear about the new boxing club, sounds pretty serious! Nice lifting session too.

[doughnutgut]

Thought about this thread in bed last night. No homo.



Where is the ginger fox?

[fittofattofit]

Update Michael please!

[GinjaNinja85]

Thought about this thread in bed last night. No homo.



Where is the ginger fox?

Update Michael please!

Hi guys! I'm well. I'm training still and getting prepared for my next powerlifting competition on Nov 15 which isn't going particularly well. I done a mid program test on Sheiko and it turns out, the template I was using done absolutely nothing for me. So I abandoned it last week.

I'm now doing my own thing. I'll try to pop in more but I'm so busy these days with college, work and stuff. I started posting my lifting vids on Instagram as ginjaninja85 so if you're on there...

I've started doing high bar for most of my squatting now. I do 4x5 twice a week with 1 low bar singles session every other week.

Bench is all paused, in a volume - board press - singles 3x weekly set up.

I deadlift every other week 3x3 and do either deficits or below knee pulls on the other weeks.

I need to make my training work better and I know some of this stuff will work as I've tried it with Texas Method. I'm also using a lot of the assistance work I tried on Sheiko so it wasn't a complete waste of time. We'll see how it goes.

Hope things are well with you guys. I'll try to check in regularly.

[connorpat1995]

by god


was this entire log just a setup to get a few more instagram followers?

[GinjaNinja85]

by god


was this entire log just a setup to get a few more instagram followers?

And the last log

[fittofattofit]

Hi guys! I'm well. I'm training still and getting prepared for my next powerlifting competition on Nov 15 which isn't going particularly well. I done a mid program test on Sheiko and it turns out, the template I was using done absolutely nothing for me. So I abandoned it last week.

I'm now doing my own thing. I'll try to pop in more but I'm so busy these days with college, work and stuff. I started posting my lifting vids on Instagram as ginjaninja85 so if you're on there...

I've started doing high bar for most of my squatting now. I do 4x5 twice a week with 1 low bar singles session every other week.

Bench is all paused, in a volume - board press - singles 3x weekly set up.

I deadlift every other week 3x3 and do either deficits or below knee pulls on the other weeks.

I need to make my training work better and I know some of this stuff will work as I've tried it with Texas Method. I'm also using a lot of the assistance work I tried on Sheiko so it wasn't a complete waste of time. We'll see how it goes.

Hope things are well with you guys. I'll try to check in regularly.

Just checked the instagram page: looking pretty trim in the vids and very tight form on all of the big three
Good to know that you're still alive

[hamzatm]

I done a mid program test on Sheiko and it turns out, the template I was using done absolutely nothing for me. So I abandoned it last week.

Benefits from training don't always manifest as short term strength improvements. Might be a mite oversimplifying to think it's done nothing, often times you'll find training you thought did nothing actually built you a base that allowed for better progress further down the line. Often people never actually realise that those apparently stagnant training periods were actually useful, because when the gains do come, they (naturally) attribute it all to the latest thing they were doing

[GinjaNinja85]

Just checked the instagram page: looking pretty trim in the vids and very tight form on all of the big three
Good to know that you're still alive

Thanks fit. Sheiko has really dialled in my form, I'll give it that. But better form and similar maxes = less strength I think, but I'm sure it'll pay off in the long run.

Benefits from training don't always manifest as short term strength improvements. Might be a mite oversimplifying to think it's done nothing, often times you'll find training you thought did nothing actually built you a base that allowed for better progress further down the line. Often people never actually realise that those apparently stagnant training periods were actually useful, because when the gains do come, they (naturally) attribute it all to the latest thing they were doing

I think you're right. I feel like I have a better balance in my physique due to the assistance work and technique improvements from working in lower intensities, but I feel weaker. I can't accept feeling weaker after 6 weeks training and so this switch is something I have to do. I will incorporate some of the lessons from Sheiko for sure though. It's not been a waste of time.

[GinjaNinja85]

Update...

Obviously I rarely post here any more due to work, college and training demands but I'll leave an entry here as a lot has changed and I'm training more than ever now.

So I done my own thing for 6 weeks up to my powerlifting competition although I did stupidly take a week off for no good reason. I had a mediocre meet but there's lots to be optimistic about as I've switched to a new gym, got myself a proper powerlifting coach and identified my glaring weakness, quads being the big surprise.

So the meet...

15/11

Squat
127.5
137.5 grinder
145 total fail, quads too weak, chest collapsed

Bench
90
97.5 failed, head lifted off bench
97.5

Deadlift
172.5
185
195

Total 137.5/97.5/195/430 @ 83

Disappointed with my squat as I lifted 145 twice in training over the last few months. Was probably a combination of a little weight loss and the week off. Looking forward to a big jump in my squat numbers.

Bench went well enough and deadlift was all good seeing as I'm in a weight class below last year. Wilks stayed the same. Could've been a better year perhaps.

[GinjaNinja85]

Last week and half's training

25/11
Med grip bench 5x6x70
Dips 1x10x5, 3x10x10
Seated DB Ext. 4x10x12.5
ss w/ DB press 4x10x12.5
TRX Row 4x12

24/11
Squat 5x6x97.5
Machine squat 1x10x85, 2x10x90
Sissy squat 4x15
ss w/
Decline squat 4x20
Hanging leg raises 3x10

21/11
Comp bench 4x10x60
DB flies 1x10x12.5, 3x10x15
ss w/
Lying tri Ext. 1x10x12.5, 3x10x15
BB Row 4x10x60
Hammer curls 4x10x12.5

20/11
Cambered bar squat 4x10x85
RDLs 3x10x80
Back extensions 1x10x10, 3x10
Ab wheel 3x12

18/11
Med grip bench 4x10x60
Dips 4x10
DB Tri Ext 2x10x15, 1x10x12.5, 1x10x10
ss w/
Seated DB press 2x10x15, 1x10x12.5, 1x10x10
TRX row 4x10

17/11
Squat 4x10x85
Machine Squat 4x10x60
Sissy squat 4x15
ss w/
Decline squat 4x20
Hanging leg raises 3x10

[doughnutgut]

Glad to hear your ok big man.

I thought about you just the other day. No stalker. Was just hoping you were alreet.

[GinjaNinja85]

All good thanks Leigh. Stalk away big boy, I miss the bb.com bros.