Routine Background:
I've done a few different types of routines, but found what works best for me is a modified Sheiko. The routine I'm working with right now is a modified version of Wade Hoopers training routine for 2006 USAPL Nationals. I'll be using this & changing it to suit my needs as I see fit.
If anyone has any questions about Sheiko, feel free to post questions & discuss the routine. I'm always open to new ideas & I hope others can learn from my log.
Personal Background:
I'm a lifter from the New Orleans area. I haven't done a meet in such a long time, I can barely remember. Life has been just too busy. I train heavy w/ lower set volume (5 to 3 reps, typically 3) for max effort work due to SIJD. This makes routines difficult as I simply cannot get in a lot of volume on back intensive lifts (deadlifting, squatting, over head pressing, etc). Sheiko works for be cause of the 80%+ @ 3 reps a set. I found the volume too high for my chronic injury, so I cut it down & I was able to recover and make gains.
My best gym lifts are @ 191 lbs:
Squat: 573 lbs (265 kg) Titan squat suit (straps down), wraps, belt
Bench: 336 lbs (152.5 kg) Raw (wrist wraps & belt if anyone gives a crap)
Deadlift: 484 lbs (220 kg) Suit bottoms, belt
Not bad for a skinny 198er.
Goals:
Get back in shape: I've had a year+ lay off with too many set backs including diet. I just haven't had access to kitchens to cook properly & the current place I am living has water I can't even drink & no dish washer. Pain in the ass to say the least.
Get into the 220 lbs category: Self-explanitory
Break my old records. My Immediate lifting goals are to just get back to my old numbers as quickly as possible w/o injury. I want to eventually hit 275kg / 175 kg / 230 kg on S/B/D & move on from there. 320 / 185 / 275 @ 100 for a total would be awesome at some point.
As you might notice, I post in kg. I own a kilo set & my science background lets me stick to it. I convert to lbs for everyone for easy reading.
I've run 1 workout to gauge where I am. This is the first training cycle of the year. It's going to look rather odd until I can actually get back into lifting at 100% (IE, pain free, not 100% of my old strength).
I'm throwing in a week 0 as a recovery week & something to help me get used to more volume. Lighter weights are the only way, so it kills two birds with one stone in this case.
Week 0: Day 1
Squat
Weight: 210.6 lbs
Warm up:
Part of Limber 11
Squat: Raw
25x10,5 (55 lbs)
75x5 (165 lbs)
85x5 (187 lbs)
95x5 (209 lbs)
105x5 (231 lbs)
115x5 (253 lbs)
Belt Squats
25x5 (55 lbs)
50x5 (110 lbs)
75x5 (165 lbs)
100x8 (220 lbs)
GMs: SSB
bar x10x2
Stopped here. I have to do (for now) belt squats before GMs. Belt squats seem to stretch my lower back into traction & help alleviate pain. I tried doing GMs before hand & I couldn't at all due to the pain. It makes a difference.
I wanted to add in GHRs & Reverse Hypers, but I'll get to it when I can handle more volume. I need to get in core work first.
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Thread: Synthetickiller's Skeiko
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01-05-2014, 09:12 AM #1
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Synthetickiller's Skeiko
Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-05-2014, 09:27 AM #2
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01-05-2014, 10:14 AM #3
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
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01-05-2014, 01:08 PM #4
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 0: Day 2
Bench
Weight: 214.2 lbs
Bench: Raw, Fat Grips
20x10x2 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x5x4 (187 lbs)
CG Bench: Zig Zag Bar
77.5x8x3 (170 lbs) Med, Close, Wide girps
DB Rows:
100s x10x3
Pull Downs: Triangle
25x10 (55 lbs)
50x10x2 (110 lbs)
This was more of a pump day. Fat grips really forced front delt activation. I wasn't expecting that.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-08-2014, 06:46 AM #5
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 0: Day 3
Deadlift/Overhead
Weight: 215.2 lbs
OHP: Swiss Bar
25x10 (55 lbs)
55x8x5 (110 lbs); Grips: Med, Wide, Close, Wide, Med
Had to stop here to deal with the land lord & run errands.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-09-2014, 04:39 PM #6
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 0: Day 4
Assistance Squat/Bench
Front Squat:
20x5 (44 lbs)
45x5 (99 lbs)
55x5 (110 lbs)
65x5 (143 lbs)
CG Bench: Swiss bar, Med Grip
20x20 (44 lbs)
45x10 (99 lbs)
75x8x4 (165 lbs)
GHR:
6x2 (slight push off)
DB Press:
75's x6, x8
Push Downs: full rom
25x8x2 (55 lbs)
25x8 (55 lbs) used Globes
Front squats were light because, for lack of a better term, I suck at them. I have a goal of getting them to 125kg by the end of 2014.
Bench was solid & semi-light.
GHRs were hard. Gotta get back to 5kg for 10 reps.
DB Presses were harder than they should have been. I'll keep working on it.
Push downs were full range, starting from arms above my head. Works well to hit both functions of the tricep. Holding the globes forces ridiculous contraction. I'll only use them from now on.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-11-2014, 07:21 PM #7
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 1
Squat
Weight: 215.2 lbs
Warm up:
My own version of Limber 11
Squat:
20x10x2 (44 lbs)
75x5 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
150x0 (331 lbs) add knee wraps. Back pain
150x3 (331 lbs) add knee wraps
150x3 (331 lbs) add knee wraps
150x3 (331 lbs) no knee wraps
150x3 (331 lbs) no knee wraps
150x0 (331 lbs) Back said no, so I backed off
GMs: SSB
Bar x6x2
50x6x3 (110 lbs) Held onto cage
Cut it short here. SI was not happy w/ the weight & volume. I'll have to work back to it. Wraps were odd. Strangulator warps have very little stretch. I need to get a pair of convicts or something else that's more elastic vs cast-like.
Squats were solid. A far cry what my best (best work sets were 230kg for triples), but I'm working back there. GMs work out fine. I could only handle plates on the bar while holding the cage for stability. I was able to get great hamstring activation. I have to gradually add in GHRs, Calf raises & reverse hypers.
No core work today. I should start that tomorrow.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-12-2014, 03:37 PM #8
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 2
Bench
Weight: ???
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
95x3 (209 lbs)
115x3x5 (253 lbs) EASY
DB Press:
75's x10
100's x8
100's x8
Zig Zag Bar Press: Med Grip
57.5x8 (127 lbs)
77.5x8 (171 lbs)
97.5x8 (215 lbs)
DB Rows:
100's x10x3
Pull Downs: DD Handle
25x10 (55 lbs)
35x10 (77 lbs)
50x10 (110 lbs)
Tricep Press downs: V bar, globe grip. DROP SET, 15 sec rest
25x10 (55 lbs)
20x8(44 lbs)
10x10 (22 lbs)
Core Work...
Bench was easy. Weight is almost too light. I'll see how next week at 85% is. DB press is a huge improvement. I need plates now to get above 100 lbs each. Zig Zag Presses a great for a change & to get volume in. I'll build up this movement. DB Rows will need to be increased like DB Press as well. Pull downs & Presses are also working well. Overall, great first day back on bench.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-14-2014, 07:43 PM #9
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 3
Deadlift
Weight: ???
Deadlift:
75x5 (165 lbs)
95x1 (209 lbs)
125x3x4 (275 lbs) Stopped here. That's all my back could take
OHP: Swiss Bar
bar x10
45x5 (99 lbs)
55x5x5 (121 lbs)
Belt Squat:
50x10 (110 lbs)
100x10 (220 lbs)
120x10 (264 lbs) Equipment nearly failed. My TSS Rack is a POS. Never buy from him.
Seated Cable Rows: D Handle
25x10 (55 lbs)
50x10 (110 lbs)
70x10 (156 lbs)
Shoulder Super Sets:
Side Raises: 20s x10x3
Rear Delt Flys: 5kg x10x3
Cut it here. Deads will get better and much heavier as my core gets stronger. That's what's limiting me. Overhead will progress quickly with a 5x5 I think. Everything else was solid. I just need a good belt squat machine. TSS is complete junk. I need a new rack. My old EFS was 1000x better.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-16-2014, 05:53 PM #10
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 4
Accessory Bench/Squat
weight: ???
SSB: Close Stance
bar x5x2 (30kg)
80x3x2 (176 lbs)
90x3 (198 lbs)
CG Bench: Swiss Bar, med grip
bar x20 (15 kg)
45x10 (99 lbs)
75x5 (165 lbs)
95x5x3 (209 lbs)
Front Squats:
20x5 (44 lbs)
75x3x2 (165 lbs) These are HARD!
DB Press:
75's x15,10
GHR:
8x3 (push offs)
Pull Downs: Swiss Bar, Supersets
50x10,10,8 (wide, medium, close) (110 lbs)
35x8,8,8 (wide, medium, close (77 lbs)
This workout was to set the pace for assistance day & focus on upperback strength along w/ bench & lockout. Not much to discuss other than the squats need to progress 10 kg to 20 kg over the cycle. Bench needs to increase too. DBs need to increase in total volume.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-16-2014, 09:44 PM #11
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01-18-2014, 07:12 PM #12
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
No worries. I run an odd version. I know breaking up bench & squat is not how sheiko was intended, but it works better for my recovery.
The assistance day just changes with what lifts I need help with or where I fail. My upper back strength is not good, so you see a lot of things (SSB mostly & rows/pull downs) to bring that up to par.
Oh, I noticed in your sig mentioned weight x reps x sets. This always made sense to me, even before I did an Eastern style routine.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-19-2014, 11:04 AM #13
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 2: Day 1
Squat
Weight: ???
Squat:
20x10 (44 lbs) add power pants
75x3 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
160x2x5 (352 lbs) Should have been 150kg for triples again, but I made a mistake. Still productive. Increasing the weight is actually a better transition for my rehabd
GMs: SSB, held onto rack
bar x5
50x5 (110 lbs)
80x5x3 (176 lbs)
GHR:
8,8,8 push offsCrews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-19-2014, 04:11 PM #14
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 2: Day 2
Bench
Weight: ???
Bench: Raw
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x4 (209 lbs)
120x2,2,2,2,3 (264 lbs) easy
DB Press:
75's x10
100's x10,10
Zig Zag Press: Med Grip
57.5x8 (127 lbs)
77.5x8 (171 lbs)
107.5x6 (237 lbs)
DB Rows:
100's x8
100's x8
100's x20
Pull Downs: Swiss Bar
50x8 (110 lbs) Wide
60x8 (132 lbs) Wide
70x6,6,6,6 (154 lbs) Wide, Wide, Med, Narrow
50x8,8 (110 lbs) Med, Narrow (drop set) Burnt out & stopped.
Good workout. Bench was too easy. Could have been 125kg. DB presses are much stronger now. 30 reps w/ 100s were hard, but managable.
Rows were solid & I'll keep up the high rep stuff. Same w/ Pull Downs. I might move Tricep pushdown to another day. Maybe on overhead press to give my shoulders a break.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-23-2014, 07:11 PM #15
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 2: Day 3
Deadlifts
Weight: ???
Deads:
75x3 (165 lbs) add power pants
95x1 (209 lbs)
125x3x2 (275 lbs)
145x1x2 (319 lbs)
Still can't get 319 for a double. It's just going to take more time to rehab, but at least I can pull 3 plates still.
Week 2: Day 4
Accessory Bench/Squat
Weight:???
Oly Squat: SSB
bar x5x2 (30kg)
80x3 (176 lbs)
90x3 (198 lbs)
90x5 (198 lbs)
CG Bench: Swiss Bar
bar x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
95x5 (209 lbs)
95x5 (209 lbs)
100x5 (220 lbs)
Front Squat: CSB
bar x5 (66 lbs) bar hits my throat & can't breath
CSB: Medium Stance, high bar
bar x5 (66 lbs)
80x5 (176 lbs)
100x5 (220 lbs)
Tricep Push Downs: V Bar Globes,
50x10
70x10
drop set (15 sec rest)
60x10
50x10
40x8
30x8
Fat Curl Bar
bar x10 (15 lbs)
35x10
55x10
Drop Set: 15 sec rest
75x8
55x8
35x8
Burnt out stopped here.
Solid workout. Working up on squat volume will help. I'll keep moving the weight & volume up slowly. CSB for oly squats is impossible. The bar rests against my throat. High bar was alright. I'll use that for now with a medium stance. All other work was solid.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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01-25-2014, 03:58 PM #16
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 3: Day 1
Squat:
Weight: 214.2 lbs
Squat:
20x10 (44 lbs) add power pants
75x3 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
160x3x2 (352 lbs)
170x2x2 (374 lbs) didn't do 3rd set due to back pain.
GMs: SSB, held onto rack
bar x5
50x5 (110 lbs)
70x5 (154 lbs)
90x5x2 (198 lbs)
GHR:
8,8 less of a push off. Can fall all the way without catching myself. Big improvement.
Squats are solid, 170kg for 2x2 is a large improvement too, despite skipping the 3rd set. GMs & GHRs are getting stronger. Skipped calves due to lower back pain.
All in all, I'm happy w/ my progress.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-08-2014, 07:22 PM #17
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 3: Day 2
Bench
Weight: ???
Bench: Raw
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x4 (209 lbs)
120x2,2(264 lbs) easy
125x3 (275 lbs) easy
125x5 (275 lbs) I was probably good for 6 reps.
Stopped here. Felt really run down & achy. I think if I felt normal, I could push 275x8.
No more posts. Took the rest of the week off. The weather changes we had were terrible. 70F to freezing rain a few days is not normal here.
Woke up Saturday to squat, something at the top of my thoracic spine felt like a release & I had a terrible ache which immediately because a stiff neck. I am posting this a week later. It's still not 100%. No maxing, again.
I should be starting the week 0 tomorrow & just combining day 1 and 2 or something.
I'm guestimating my maxes around 407 / 308 / 352. If I can get my core back up to snuff, I'll put 100 lbs back on my deadlift in a 4 to 5 cycles.
This cycle is all about core work, staying healthy & finally getting in actual maxes.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-10-2014, 01:35 PM #18
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Squat
Week 0: Day 1
Squat:
bar x5x2 (44 lbs)
75x8 (165 lbs)
75x8 (165 lbs)
85x8 (187 lbs)
Easy, good burn. Just light stuff. Plan on working towards "heavy" eights as these cycles progress. The sets of 5 before were too "close" to triples. I'd rather really push for reps & infuse the muscle with blood. Just a little shock to the CNS.
Bench
Week 0: Day 2
Bench:
20x20 (44 lbs)
20x10 (44 lbs)
Drop set: used 10 lbs plates so all weights are in lbs
175x8
155x8
135x8
115x10
95x10
75x10
54 total reps. Only rest between sets was to remove plates. Big pump, lol. Feels good to get blood into all parts of the muscle. I might end up adding this in at the end of bench workouts.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-15-2014, 06:14 PM #19
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 1
Squat
Squat:
bar x5x2 (30kg / 66 lbs) add power pants
80x5 (176 lbs)
115x4 (253 lbs)
135x2 (297 lbs)
155x3x5 (341 lbs) easy
Belt Squat:
50x8 (110 lbs)
75x8 (165 lbs)
102.5x10 (225 lbs)
125x10 (275 lbs) easy. My rack probably can't handle much more.
GMs: SSB
bar x6 (30kg/66 lbs)
50x6 (110 lbs)
80x4 (176 lbs)
Core work...
Quit. Tested out a prototype Iron Wolfe SS Squat bar. It's a beast. I want the final version. Amazing for low bar. It won't budge.
Squats went well. Much easier than expected. I need to have a dedicated belt squat machine built. GMs were still done holding onto the rack. I hope to get core work up to a point that I can do them w/o support.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-16-2014, 04:41 PM #20
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 2
Bench:
Bench:
bar x20, 10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
125x3x5 (275 lbs) not bad!
DB Press:
100s x8
100s x8
120s x5
Bench: Drop set; Iron Wolfe SS Prototype Bar
155x10
135x10
115x10
95x10 Big pump, lol
DB Rows:
100s x10
130s x10
150s x0 (back didn't feel up to it)
Tricep Push Downs
25x10
50x10
Drop set:
75x10
50x10
25x10
Good workout. 275 is easy for triples now. Taking the chance & jumping up 5kg this cycle was the right decision.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-18-2014, 03:42 PM #21
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 3
Deadlift/OHP
Deadlift:
75x3 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x3 (319 lbs)
OHP: Zig Zag Bar
Bar x10 (15 lbs)
65x5
90x5
120x5x5
Zercher Squats: CSB
bar x5 (30kg/66 lbs)
80x5x3 (176 lbs)
Quit here. Back was burn out & slightly tweaked. Finally did a multiple rep set with over 300 lbs. OHP went well & bringing back zerchers will build core strength & should help my deadlift, especially my upperback strength.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-20-2014, 06:40 PM #22
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 4
Squat/Bench Assistance
Oly Squat: SSB
bar x5x2 (30kg/66lbs)
80x3 (176 lbs)
90x3 (198 lbs)
100x3 (220 lbs)
CG Bench:
bar x20
45x5 (99 lbs)
75x5 (165 lbs)
100x5x3 (220 lbs)
100x5x2 (220 lbs) add fat grips
GHRs:
6,6,6
Curls:
40x8
50x8
60x8
70x8
Cut it here.
Finally able to squat 100 kg atg. Felt good, despite my SI hurting. GHRs actually stopped the pain altogether. CG Bench was easy. I plan on making 5kg jumps her workout, so starting at 220 and finishing around 115kg possibly (253lbs) we'll see. 242 is the goal w/ anything being a bonus. Curls are just to balance out the arms.
I'll figure out how to add in more lifts & balance everything out as I can increase volume.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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02-23-2014, 08:05 PM #23
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 2: Day 1
Squat
Squat:
25x10x2 (55 lbs)
80x5 (176 lbs)
100x0
Right knee had a terrible shooting pain, so I quit before any chance of injury.
Week 2: Day 2
Bench
Bench:
barx20x2 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
132.x5x2x4 (292 lbs)
132.5x5 (292 lbs)
Ran out of time. Can't believe I got 6 reps w/ 125kg and now 5 w/ 132.5 kg. I should be good for at least 145kg+, but we'll see. Most sets felt heavy, but after the 2nd set, my body started getting used to the heavier weight on the worksets.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-01-2014, 07:38 PM #24
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 2: Day 3
Deads/OHP
Deads:
75x3 (165 lbs)
125x1 (275 lbs)
147.5x0 (324 lbs) Back just couldn't handle it
OHP: Zig Zag Bar
20x10x2
70x5
120x3
125x3
130x3
135x3
140x3
145x3
150x3
157.5x3 (excuse to use my 1.25 lbs plates)
Week 3: Day 1
Squat:
27.5x5x2 (60) add briefs
82.5x3 (181 lbs)
102.5x3 (225 lbs)
132.5x1 (292 lbs)
162.5x2 (358 lbs)
172.5x2 (380 lbs)
187.5x2 (413 lbs)
Standing GMs: SSB
bar x5 (30kg/66 lbs) holding onto cage
bar x5 (30kg/66 lbs) not holding onto cage
50x5 (110 lbs) not holding onto cage
Stopped here. Finally repped over 400 lbs again. Small milestone in my recovery.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-02-2014, 09:26 PM #25
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 3: Day 2
Bench
Bench:
20x20 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
132.5x3x5 (292 lbs)
Stopped here.
Work sets are read as 3 reps x 5 sets.
Quit as my joints were bothering me even before lifting. Just felt off today. I think it's partially a weather front passing through & my body still not used to heavier weights yet & my joints are letting me know loud & clear.
Still a solid session & should set up for a decent 1RM. I want at least 145kg, but we'll see if I can actually warm up effectively to hit that or more.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-10-2014, 10:26 AM #26
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Skipped Week 3: Day 3/4
Week 4: Day 1
Squat:
Squat:
30x5x2 (66 lbs) add inzer power pants
80x3 (176 lbs)
100x2 (220 lbs)
130x1 (286 lbs)
150x1 (331 lbs)
170x1 (374 lbs)
185x1 (407 lbs)
200x1 (441 lbs)
Finally hit double body weight since coming back to training. The weight wasn't hard. I just need more core work to stop psoas activation & cut down on pain. I think I have a shot at getting back to 500 again.
Week 4: Day 2
Bench:
Bench:
20x10x2 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x3 (209 lbs)
110x2 (242 lbs)
125x1 (275 lbs) sorta heavy
135x1 (297 lbs) heavier, but felt easier to move
145x1 (319 lbs) felt like 135
150x1 (331 lbs) almost tied an all time PR (152.5kg) slight effort vs 145kg
I felt good to try 155kg, but decided to leave some left for an all time PR next cycle. I'll probably aim for 155kg - 157.5kg. Probably the easiest 150kg I've ever pressed.
I'm just starting to feel like my old self, if only slightly, it's there for the first time in over a year .Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-22-2014, 07:30 AM #27
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Forgot to log my workouts
Week 4: Day 2
Bench
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x3 (209 lbs)
110x2 (242 lbs)
125x1 (275 lbs)
135x1 (297 lbs)
145x1 (319 lbs) Felt like 135 lb
150x1 (331 lbs) Easy, but slight strain
Easy max effort workout. 152.5kg is an all time PR. I'll break that next cycle.
Week 4: day 3
Deadlift
Deadlift:
75x3x2 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x1 319 lbs)
165x0 (363 lbs)(miss just off the ground)
165x1 (363 lbs)
165kg should be easy. I should be closer to the 200kg mark, but my back is still the issue. Mostly mental preparedness made me miss the first attempt at 165. Gaining focus & pulling through what I thought would be an injury made the lift go smoothly.
Ended this cycle w/ 200/150/165. Not horrible considering I'm still in rehab mode. 515/1135 for a total is pitiful for me though, lol.
550kg+ / 1223 lb+ total is a realistic goal this cycle if I keep progressing.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-22-2014, 12:03 PM #28
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 1
Squat
Squat: Low Bar, Iron Wolfe SS Prototype
30x5x2 (66 lbs) add power pants
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308 lbs)
160x3x5 (352 lbs) Pain, but had no doubt about finishing my work sets
Belt Squats:
215x10x3
Standing GMs: SSB
bar x6 (60 lbs) gripping the rack
32.5 x6 (71 lbs)
52.5 x6 (115 lbs) 4 fingers
52.5 x6 (115 lbs) 3 fingers
52.5 x6 (115 lbs) 2 fingers
52.5 x6 (115 lbs) 1 finger
52.5 x6 (115 lbs) no fingers (painful, but managed to stabalize)
GHR:
8,8,8 (lots of push off power; weak)
Calf Raises: SSB
102.5x10x3 (225 lbs)
That's it. Called it again. Will update if I do core work. Solid workout. Getting back to my usual volume. Working through the pain is hard, but I'm making progress. My hamstrings are destoryed.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-23-2014, 05:03 PM #29
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1 : Day 2
Bench:
Weight: 221.2 lb
Bench:
bar x20 (44 lbs)
25x10 (55 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
112.5x3 (248 lbs)
127.5x3x5 (281 lbs)
DB Press:
75's x10
100's x10
125's x4
DB Rows:
100x10
100x10
100x20
Pull Down: Swiss Bar, widest grip (all in lb)
80x10
105x10
130x10
155x10
Starnes Hex Press:
45's x10x2
Had a big lunch before lifting. Felt sluggish the entire workout. 281 for triples wasn't bad, but not the best either. DB Presses felt a little off. 125 lbs DBs are hard to load up by yourself & takes a lot of energy before ever pressing. Pull downs felt good &good volume. Starnes Hex presses will murder your pecs. I expect to be very sore tomorrow.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-25-2014, 07:57 PM #30
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23037
Week 1: Day 3
Deadlift/OHP
weight: 221.2 lb
Deadlift:
75x3x2 (165 lbs)
95x1 (209 lbs)
135x3x3 (297 lbs)
137.5x3 (303 lbs) easiest pull/set
OHP: Swiss Bar
20x10 (44 lbs)
45x5 (99 lbs)
47.5x5 (105 lbs)
50x5 (110 lbs)
52.5x5 (116 lbs)
55x5 (121 lbs)
57.5x5 (127 lbs)
60x5 (132 lbs)
62.5x5 (138 lbs)
65x4 (143 lbs) (failed on 5th rep) (44 reps, excluding warm ups)
Zercher Squats:
Bar x5 (66 lbs)
85x3 (187 lbs)
95x1 (209 lbs)
Quit. Horrid head ache at this point. Deadlifts got better as the sets progressed. Core strength is increasing. I should be getting closer to 185/407 in 2 cycles, I hope. 137.5kg was faster/lighter than the previous 3 sets. Most of my deadlift issues are still SIJD, but also in my head. OHP was just trying to figure out where I stand on sets of 5. I can probably get 150x5 fresh. Overall volume for that movement was good. Decreasing reps, increasing weight over the cycle. We'll see where it goes. Zerchers are awesome. The increased weight is a huge improvement. I need some p*ssy pads to help. I only got 1 rep w/ 95kg b/c the bar kept shifting.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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