Great workout Stan and congrats on the deads at 430, looked a little easy for you!
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12-13-2012, 06:43 PM #1141[][][]ProMera Sports Rep[][][]
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12-13-2012, 06:45 PM #1142
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Thanks Snake - I have some nice low back soreness today that would say otherwise
Today was an off day, nothing too exciting....work, chores, blah, blah, blah. Can't wait for Christmas though, absolutely love it!
Tomorrow is the last day for Sheiko 29, then I will see how I feel on Sat or Sunday. Really want to use one day this weekend to retest my big three and see where I stand. I may take a couple extra days off between though.
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12-13-2012, 07:10 PM #1143
- Join Date: Sep 2010
- Location: Boise, Idaho, United States
- Age: 43
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430??!! Nicely done!!!
Darren Conroy
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12-13-2012, 08:08 PM #1144
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12-14-2012, 06:19 AM #1145
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12-14-2012, 06:57 AM #1146[][][]ProMera Sports Rep[][][]
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12-14-2012, 07:09 AM #1147
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12-14-2012, 07:54 AM #1148
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Opting for a lunch time workout today since I would be too pressed for time after work since my wife has to work this evening and I'm on child duty
Abs and low back are still a bit sore from Wednesday's session, but once I belt up I think I should be able to take care of the squats without too much struggle. Last day for Sheiko 29 baby!
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12-14-2012, 08:39 AM #1149
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12-14-2012, 09:51 AM #1150
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Thanks - I survived Had the idea of trying to test my bench press, and managed 225x3, but was really beat and tired so decided to give up on that thought after that initial heavy set. After 29 I'm doing 30. I really want a sheiko routine that is working with higher % of 1RM and 30 accomplishes that nicely. I was initially going to try and retest my maxes this weekend and jump into Sheiko 30 on Monday, but decided instead I will take the next week and just run a bodypart split 4 or 5 days and on the corresponding day, test my maxes for each lift. Like on chest day test bench, back (deadlift), legs (squat).
The day after Christmas I have a lifting competition with my younger brother (family tradition), where we run a powerlifting style meet where we get 3 attempts on the big 3 and calculate our total based on percentage of bodyweight. I have yet to lose to him but he has gotten much stronger over the last year so should be interesting.
I will likely pick up with Sheiko 30 once I recover from that contest
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12-14-2012, 10:10 AM #1151
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 502
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12-15-2012, 05:59 PM #1152
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
So I have been slacking on the updates lately - just been busier and busier as the holidays draw near. I'm sure most can relate! Not my typical format but I will provide some updates none-the-less....
Friday was my last Sheiko 29 workout. Went down without too much trouble. I pushed my bench press a bit after my heaviest set which was 205, thinking I'd try to test for a max. Well I put on 225 and got 3 reps, but it felt heavy and I was beat. Packed it up and called it a day. Weighed in at 194.2 lbs yesterday morning, which is +7.4 since the bulk officially started...
I was definitely sore laying in bed last night and while I really wanted to hit the gym today and deadlift to test my max, I need more time. Instead I figured I'd give bench a whirl since I wasn't too sore from yesterday. Did several singles once I got to 235 lbs and managed to top out at 265x1 which I'm happy with (I used 225 as my max for sheiko 29). That leaves me with squat and deadlift to test yet. I most likely will take off tomorrow and then Monday do either legs or back and test another max. As I said before, will kick off Sheiko 30 after the holidays and do bodypart splits between now and then.
Christmas cookies have slowly been making their way into my kitchen and I just know I will be putting on several pounds of buttery, sugary fat because of them. I am thinking once I can't get my weight belt on it's tightest notch anymore, the reality will sink in that I'm chunking out
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12-15-2012, 06:00 PM #1153
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12-15-2012, 09:39 PM #1154
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12-16-2012, 09:12 AM #1155
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
After going back and forth in my mind all morning, decided to opt for a day off from the gym today. My spinal cord is crazy sore from all the squatting Sheiko had me doing over the past month. The last few squat sessions have been a little on the painful side. I like to squat with the bar high up on my shoulders and it typically rests across the bony part of my spine at the base of my neck. I could get fatter or use the puss pad, but I may experiment with squatting with the bar a bit lower on my back.
Tomorrow will be an EPIC leg session though. Not only testing out 1RM on squats, but plan on beating my quads and hamstrings senseless!
- Stan
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12-17-2012, 08:18 AM #1156
Hope the rest day helped and looking forward to seeing you crush legs!
[][][]ProMera Sports Rep[][][]
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12-17-2012, 08:28 AM #1157
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12-17-2012, 09:04 AM #1158
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12-17-2012, 12:09 PM #1159
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12-17-2012, 04:54 PM #1160
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
It definitely helped and was necessary!
Yeah, I always have a hard time staying out of the gym, but have been more successful with it the last several weeks. All of the squatting and deadlifting has really taken a toll on my lower abdominals as they always seem to be fatigued and sore. Having had a groin pull in the past from deadlifting I'm always cautious of training heavy when not feeling completely recovered. Seems the older I get the more cautious I become
- Thanks Paul, it turned out to be a pretty decent session...
Thanks for the tip, I will have to play around with it and see if I can find something a little more comfortable. It's really not an issue if I'm doing like 6 or 7 sets like I normally would, it's the 12 or 14 sets multiple times a week that have taken a toll
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12-17-2012, 05:00 PM #1161
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Intra Sheiko Leg Workout
Leg workout today with the primary focus of testing my squat to see where things stand. As such, squats were first up on the agenda. Was able to get up to 365, which honestly was more than I was expecting and right around my all time PR. Given I'm still under 200 lbs, this is very exciting and makes me believe a 405 squat is not only possible but closer than I thought!
Barbell Squat - 45x12, 135x8, 185x3, 225x3, 275x3, 295x2, 315x1, 335x1, 355x1, 365x1, 225x7
Stiff-Legged Deadlifts - 135x10, 225x8, 275x6, 295x5, 315x3
Leg Press - 400x10, 490x10, 580x10, 630x10
Leg Extensions - 130x12, 140x12, 150x12
Seated Leg Curls - 130x12, 140x12, 140x10
Seated Calf Raise - 135x15, 160x10, 160x12, 160x12
That leaves me with the following inputs for Sheiko 30 compared to what I used for Sheiko 29:
Bench Press - 245->265 (+20 lbs)
Squat - 340->365 ) (+25 lbs)
Deadlift - 455->??? (+?? lbs)
Planning on deadlifting either Wed or Thursday this week as part of my back workout.
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12-18-2012, 05:52 AM #1162
In for 2x BW squat. Anyone who can do that is surely a bad mother-f*cker!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-18-2012, 06:07 AM #1163
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12-18-2012, 06:47 AM #1164
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12-18-2012, 06:52 AM #1165
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12-18-2012, 07:21 AM #1166The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-18-2012, 07:34 AM #1167
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
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12-18-2012, 07:42 AM #1168The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-18-2012, 07:55 AM #1169
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12-18-2012, 07:11 PM #1170
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
Path to MASS - Day 33
WEIGHT: 196.6 (+9.8)
SUPPLEMENTS:
All American EFX - Nytric EFX Pro
Optimum Nutrition - Optimen
Universal - Animal Flex
Driven Sports - Craze
Optimum Nutrition - Micronized Creatine Monohydrate
Nature's Something - Fish Oil
BSN - Aromavex
Controlled Labs - Purple Wraath
Optimum Nutriton - Gold Standard Whey Protein
NUTRITION:
Protein - ??? / 260
Carbs - ??? / 300
Fat - ??? / 80
Diet Deviations: NONE
WORKOUT:
Shoulders/Calves
Barbell OHP - 45x15, 75x7, 95x6, 115x6, 125x4, 135x2
Side DB Laterals - 30x10, 30x10, 30x10
Barbell Shrugs - 135x12, 225x10, 275x8, 275x8
Pullups - BWx8, BWx7, BWx7
Front Plate Raise - 45x12, 45x12, 45x12
Seated Calf Raise - 135x15, 160x12, 170x14, 170x12, 170x13
Swiss Ball crunches - 18, 15, 12
Standing Smith Calf Raise - 230x12, 250x10, 270x9, 290x8
Seated DB Shoulder Press - 55x10, 55x8, 55x8
CARDIO:
NONE
THOUGHTS:
Nothing too crazy, just demonstrating my incredibly weak overhead press strength Pushed my calves fairly hard which felt good and through some pull-ups in to hit the rear delts a bit. Tomorrow I will be off (hosting a Christmas party at my house) and then Thursday it's back day and hopefully I pull something decent for deadlifts!
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