Don't Call It a Comeback! (srs)

[ErickStevens]

Okay, lets try this again. A little background first:

I last competed in April of 2013 (551/292/617 @ 220) and shortly thereafter incurred injuries one after another. Long story short, I haven't competed since then. I'm coming off of what I think was a slight hamstring tear. I also suffer from knee bursitis and random bouts of tendinitis in my elbows. Aside from that I feel great!

I've been dieting for all of 2014 and hit a low weight of 188 before getting back on the gain train. I'm hopefully going to gain weight slowly as I plan on competing in the 220/231 class. I'm trying to improve my work capacity and refine my technique since I had an almost 10 week layoff of squats/deadlifts.

I don't have any tentative meets picked out but I'd like to compete in December if the stars align.

I'm currently running Sheiko CMS Prep with a couple slight modifications. For the first block I'm using conservative maxes of 425/285/500. If I progress like I think I'm going to, I'll be bumping those up for each 4 week block.

My bodyweight as of today was 202lbs but I was incredibly bloated from the previous weeks' shenanigans. I expect to be back in the low 190s by the end of the week.

Sheiko CMS Prep W1D1

High Bar Squat
205 x 3 (2x)
235 x 3 (3x)

Squat
325 x 3 (4x)

Comp Bench
225 x 3 (2x)
235 x 2 (3x)
225 x 3 (2x)

Dips
5 x 10

[ErickStevens]

BW: 196.2

Sheiko CMS Prep W1D2

Pause Conventional Deadlift (Mid-Shin)
365 x 4 (3x)

Pause Conventional Deadlift (Knee)
375 x 2 (4x)

Comp Bench
195 x 3
195 x 5
195 x 7
195 x 4
195 x 6
195 x 8

2 Arm DB Row
4 x 6

Rope Curl
5 x 10

[lee__d]

Sup Eric.

In and sub'd.

[CROMAGS1985]

I can appreciate the trials of the elderly. I'll come along for the ride...

[NorthStrong]

In again, hoping to pick up knowledge on getting shredded. Stay safe this time around mayne.

[xRequiem]

in for come back

[NaturalPursuit]

IN!! Lurked since you posted in the contest prep section!

[ErickStevens]

Sup Eric.

In and sub'd.

I can appreciate the trials of the elderly. I'll come along for the ride...

In again, hoping to pick up knowledge on getting shredded. Stay safe this time around mayne.

in for come back

IN!! Lurked since you posted in the contest prep section!

Thanks guys. Fingers crossed!

[ErickStevens]

BW: 193.6

Sheiko CMS Prep W1D3

Below Parallel Pin Squat
285 x 3 (4x)

2 Count Pause Bench
205 x 3 (4x)

CG 2 Board Bench
225 x 3 (2x)
235 x 2 (3x)

Strict OHP
145 x 1
135 x 3
125 x 5 (3x)

Side DB Laterals SS w/ DB Front Raise SS w/ Band Pushdowns
5 x 10

[CooCooCaChoo]

All up in dis

[izzygrant]

in for you to not be so skinny

[ErickStevens]

BW: 192.4

Sheiko CMS Prep W1D4

3 Count Pause Sumo Deadlift
315 x 2 (4x)

Sumo Block Pull (Mid-Shin)
375 x 3 (2x)
425 x 2 (3x)

Leg Press
380 x 15 (3x)

GHR (5:1:1 Tempo)
2 x 8

Incline Barbell Bench (Paused)
155 x 6 (3x)

DB Spider Curls
5 x 10

GHR Sit Ups (Paused, weight behind head)
+10 x 10 (3x)

All up in dis

Sup Cali brah.

in for you to not be so skinny

I can't wait.

[sheed30]

In for PR's

[ErickStevens]

In for PR's

I hope so. It's been too long.

BW: 197.2 (oops)

Sheiko CMS Prep W2D1

High Bar Squat
325 x 2 (4x)
325 x 8

Comp Bench
225 x 2 (4x)
225 x 5

JM Press
95 x 10 (5x)

You'll notice that I've replaced the 5th work set of both main exercises with an AMRAP set. I've done this in the past with Sheiko and I've found it to be extremely effective, especially with the bench. I try to keep these sets in the 9ish RPE range and I only do them if I feel like I'm not going to do more harm than good.

[jsullivan93]

#gainz


Good idea to add those amrap sets in if you can handle it imo, especially on bench. While sheiko really hammers the movement pattern into you, with the loads being so light you don't wanna get away from actually exerting some effort now and again

[ErickStevens]

#gainz


Good idea to add those amrap sets in if you can handle it imo, especially on bench. While sheiko really hammers the movement pattern into you, with the loads being so light you don't wanna get away from actually exerting some effort now and again

That's my line of thinking as well. I still want to take it slow but I also want to push myself. Plus it gives me a chance to track my progress, ie: If I hit more reps on my AMRAP with the same weight later in the block, I know I'm getting stronger.

[Big Sexy J]

That's my line of thinking as well. I still want to take it slow but I also want to push myself. Plus it gives me a chance to track my progress, ie: If I hit more reps on my AMRAP with the same weight later in the block, I know I'm getting stronger.

inb4tornpecandcantbenchbutjustsquatandpullfor10mon ths

or something along the lines of #erickstevensbodyluck

[psychodiver9]

in on new not comeback skinny ******* log

[ErickStevens]

inb4tornpecandcantbenchbutjustsquatandpullfor10mon ths

or something along the lines of #erickstevensbodyluck

That wouldn't be so bad...

in on new not comeback skinny ******* log

Welcome!

[NIsrael181]

innnnnnn

[ErickStevens]

BW: 191 (wtf)

Sheiko CMS Prep W2D2

Comp Bench vs 40lb Chain
195 x 3 (4x)
- Chains
195 x 10

DB Flies
5 x 10

Conventional Deadlift
365 x 2
385 x 2
405 x 2 (3x)

Banded RDLs
3 x 10

innnnnnn

Sup Nick brah?

[dan_g_28]

Hi Erick. Im a big fan.

[CooCooCaChoo]

Hi Erick. Im a big fan.

In for battle of the semi-comeback logs.

[dan_g_28]

In for battle of the semi-comeback logs.

hehehe. Erick lets race to a 315 bench.

[ErickStevens]

Hi Erick. Im a big fan.

In for battle of the semi-comeback logs.

#teamcomeback

hehehe. Erick lets race to a 315 bench.

I think this is a trap... But I'm game.

[psychodiver9]

#teamcomeback



I think this is a trap... But I'm game.

Me too?

[ErickStevens]

BW: 191.8

Sheiko CMS Prep W2D3

SSB Pause Squat
300 x 4 (4x)

2 Board CG Bench (Paused)
225 x 3
235 x 2 (2x)
245 x 1
255 x 1
265 x 1

Reverse Grip Pushdowns
5 x 15

[ErickStevens]

BW: 191 (where the froyo at?)

Sheiko CMS Prep W2D4

Sumo Deadlift vs 40lb Chain
365 x 3
425 x 2 (2x)
455 x 1 (2x)
- Chain
455 x 10

Leg Press
3 x 15

GHR
2 x 6

CGBP vs Doubled Micros
185 x 3 (4x)

Incline Bench (Paused)
165 x 3
175 x 3
185 x 3
155 x 8

DB Military SS w/ DB Side Laterals SS w/ DB Front Raises
3 x 15

GHR Sit Ups
+25 x 6 (3x)

[psychodiver9]

Nice pulling. Less froyo more ice cream

[ErickStevens]

BW: 195.6

Sheiko CMS Prep W3D1

High Bar Pause Squat
285 x 3 (3x)

Squat
375 x 2 (3x)
375 x 10

Comp Bench
235 x 2 (2x)
245 x 1
265 x 1
275 x 1
235 x 2 (2x)

One Arm DB Tricep Extensions
4 x 15

Hyper-Extensions
BW x 10 (5x)

Nice pulling. Less froyo more ice cream

Soon. I want to do one or two meets at 198 first.