I'm sitting weight down to 181, also trying to get stronger.
First session:
Skwat ramp up sets, top sets 323 4x2.
Failed second set so I hit 315 for the rest.
Bench ramp ups then 210 for 4x3, even though program said 225.
Took 225 for the last set.
Back to squats.
These ones were slow as balls. Did ramp up sets, felt good so I listened to ol Boris and grinded out 305 for 4x2. Last rep took six seconds srs.
I'm changing my macros up tomorrow to get more carbs instead of fat, that way ill have more energy at the cost of a limp dink.
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Thread: Doms sheiko log of pain
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10-17-2014, 04:42 PM #1
Doms sheiko log of pain
Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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10-18-2014, 01:12 PM #2
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10-24-2014, 09:22 PM #3
Squat top sets: 304 2x3, 325 3x2, 315 2x3
Bench: 195 4x3
Squats are easy as phuck now that I have a belt. beltless squats get pretty difficult for me once I go above 315.
Bench was easy as it should be with weights under 200 pounds.
6 weeks out from my APA meet.
I'll be doing two meets a year until my total gets to elite levels. Then the goal Is RUM once a year.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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10-27-2014, 06:09 PM #4
bench warmups then 225 4x2
squat warmups, then 265 for 3,7,4,6,2.
bench 210 3x4
facepulls chins n dips
had around four pounds of mexican food before this session so i had to do the squats beltless otherwsie i would chit my pants. srs.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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10-30-2014, 05:25 PM #5
Fuaaa deadlift sesion of peace.
conventional pause deads: warmups then 360 4x2
Bench press: warmups then 225 3x2, 255 2x1, 225 2x2. 225 is cake. 255 moved okay.
Block pull from three inches: warmups then 405 2x2 and 430 2x1. I switched between conventional and sumo on these as I am quickly learning that I can pull either way pretty comfortably.
next session is saturday. doing skwats of course.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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10-30-2014, 05:28 PM #6
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10-31-2014, 05:15 PM #7
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11-03-2014, 04:51 PM #8
I upped my squat training max to 390 from 380 and did my working weight today with 315 for five sets of three. I then promptly switched that chit back down to 380 lol.
I had zero food in me and no sleep, so this wokout felt off. got all my reps and sets, but nothing was comfortable.
In nonlifting related new, today I discoverd that I am attracted to a skinny pansexual with purple hair who likes comic books. 5/10 irl. wtf domi?
SPINNNNNNNNyYYYYYYYY:
Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-03-2014, 06:45 PM #9
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11-05-2014, 02:57 PM #10
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11-05-2014, 03:02 PM #11
Bench top sets: 225 2x2, 240 x1, 250 2x1, 225 2x2
Conventional deadlift topsets 360 2x2, 385 x1, 405 2x1.
Four plates moved well. Its 90 percent of my meet PR of 450, but it felt like no more than 80%.
No vid because I was too busy raging and didnt want to stop to set up my ipod at a good angle.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-05-2014, 04:27 PM #12
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11-05-2014, 04:50 PM #13
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11-07-2014, 04:07 PM #14
Squatss top sets 325 4x2.
Bench top sets 210 4x3
Squats felt fast. Did one set with 325 beltless because why not?
Chins, face pulls, light front squats.
Did 19 pull-ups a couple days ago for a volume pr.
Next week I'm going to hit my openers for the meet, which will all be PR's.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-09-2014, 12:42 PM #15
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11-09-2014, 01:37 PM #16
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11-09-2014, 04:40 PM #17
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11-10-2014, 04:50 PM #18
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11-12-2014, 03:07 PM #19
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11-12-2014, 05:51 PM #20
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11-12-2014, 06:03 PM #21
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11-14-2014, 07:34 PM #22
Bench 210 four sets of two. Widened grip a bit and focused on bending the bar torwards my face. Speed increased dramatically.
Conventional dinklifts:
135x1
225x1
315x1
365x1
405x1
455x1 5 lb pr
470x1 20 lb pr
Lol I'm gonna make 500 my bich at the meet.
Taper starts now.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-17-2014, 06:48 PM #23
Phuck end my right knee up on my 405 squat pr.
I can still squat, but I have to lowbar with a wider than normal stance.
Hit squats and bench today. Nothing special.
Moved grip out on bench even more. Beginning to hnng at wide grip pressing.
Also lowbar is hnng.
I do mobility work now too.
See you in two daysDom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-21-2014, 03:24 PM #24
*lowbar squats*
190x3
230 2x3
265 x3
305 6x3
325 2x1
305 2x2
*comp grip bench*
140 x3
165 x3
195 x3
225 4x2
Facepulls x20
Two weeks out.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-24-2014, 04:20 AM #25
Trained at my buddies garage. Has a crossfit home gym lol.
*low bar squats*
190 x3
230 x3
265 x3
304 4x2
Friend said depth was good and so was speed.
*comp grip bench*
140 x3
170 x3
195 x3
225 4x2
240 2x1
Chins, rope climbs.
Good session. Lasted a while because we were bulchitting.Dom's Sheiko log of pain: http://forum.bodybuilding.com/showthread.php?t=164624411
Dom's estats of peace: http://forum.bodybuilding.com/showthread.php?t=165427441&p=1319650121#post1319650121
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11-25-2014, 07:08 PM #26
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11-25-2014, 08:00 PM #27
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11-25-2014, 08:53 PM #28
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11-25-2014, 08:58 PM #29
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11-25-2014, 09:02 PM #30
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