BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[FATHER FLEX]

Deadlift Day

These always look easier on paper LOL

Deads to the Knees

235 x 3
280 x 3,3
335 x 3,3
355 x

Bench Press

140 x 6
170 x 5
195 x 4,4
210 x 3,3
225 x 3,3,3
210 x 4,4
195 x 5,5
185 x 6
170 x 8
155 x 10
140 x 10

Deadlifts

235 x 4
280 x 4
335 x 3,3
385 x 3,3,3,3,3,3

BSS DBs

85 x 5 x 6

Seated Rows

180 x 8,8,6,6,6

Wide Grip Chins

BW 5 x 3

DB Incline

125 x 3(Seriously it @7 just straight flicked up)

Cable Flies

50 x 10 x 5


Nutrition

Always a good day when the chef throws in some Octopus, Scallops, and Unagi in your Nigiri


Misc

One more workout and I am a sheiko 40 graduate. Lesson learned I don't break on sheiko when I don't drink like a fish and actually sleep some. :P

[FATHER FLEX]

One day, rep, eccentric and bite at a time that back will be built!

Little by little, we are maximizing ourselves here.

CLEARLY more shredded than everyone on stage!! It's like night and day. Mass will come

I will never shake the stage when I when I make my entrance, but maybe I can make some of those giants SHAKE a little in their boots

condition looked great, russell is a FREAK! size age all considered. That is the biggest serving of coldstone I have ever seen! never been there but in 8 weeks when im all done dieting I will, huge fan of everything you do keep it up! great stuff going on in here

And the nicest guy ever. Seriously dude must have great things happen to him all the time, he has IT. Not just when it comes to bodybuilding either. My girlfriend Melissa has a secret crush on him...and she doesn't hide it! I do to, and I refuse to hide it as well.

In 2008 post show I had to 'Love It's"....My resting heart rate was in the 90's Ha ha ha

Drooling over that cold stone... I did super strict close grip chins today after watching your video...ain't easy!

Nope! On my 4-10 sets I am really trying to stay in top of the eccentrics these days

Okay first, how the hell do you have bigger looking glutes than Kiyoshi?

Second, why does not bother me in the least that I'm talking about your butt cheeks?

And finally, thats gotta be the saddest looking face I've EVER seen holding ice cream.... whatdya have brain freeze?


Edit: And if someone other than Berto tries to answer that first question seriously I'm negging them. Actually I'll neg you too Primo, anybody can get it

The mulatto side of my family pulled through there :P Ha ha ha! No cones with the sprinkles dude...Yeah I sprinkle, and I am not ashamed to admit it. And talk about ass cheeks to with just as stern of a look on my face as well ha ha ha

[Salaam86]

LOL! Them cheeks is serious business. And I know how the bay gets down with them sprinkles.

[Quelly]

I don't know about you berto...but I'm getting pretty excited about the powerlifting season...reminds me of old times

I was making 350 for sets of 5 look like an empty bar the other night...I think we've both got some big squats to get done on the platform in a few months

[RichKnapp]

Sorry I got lost AGAIN.....lol Things are looking good in here. Love the vids and pics. Next best thing to being there. ^5 Berto.

[Slovation]

What are you going to run after 40 Berto? Im just starting week 2 and dammit dammit dammit Im scared lol. Im hoping that something magical happened when I overate this weekend that made me adapt to all this volume. Pray for me........

[FATHER FLEX]

LOL! Them cheeks is serious business. And I know how the bay gets down with them sprinkles.

E they try to test your testicles, you know that **** ain't cool!

I don't know about you berto...but I'm getting pretty excited about the powerlifting season...reminds me of old times

I was making 350 for sets of 5 look like an empty bar the other night...I think we've both got some big squats to get done on the platform in a few months

Very! I am actually excited and not nervous for the squat for once, as you know how it goes with squats. Let just get these out the way! Might even high bar at the first meet to upset tradition :P

Sorry I got lost AGAIN.....lol Things are looking good in here. Love the vids and pics. Next best thing to being there. ^5 Berto.

That Octopus was sensational, and even have Melissa eating Sashimi. :P LOL When I first met the girl shrimp was as fishy as it got. LOL

What are you going to run after 40 Berto? Im just starting week 2 and dammit dammit dammit Im scared lol. Im hoping that something magical happened when I overate this weekend that made me adapt to all this volume. Pray for me........

It looks like it.

One more 40, test the maxes and then I will decide what is next. If the high bar squat is sick with it, I am going to peak with ala sheiko. If not I am going to probably go on a WSB type program tighten up the volume and lower the bar. But it looks like round two of 40 is on the horizon.

[Slovation]

It looks like it.

One more 40, test the maxes and then I will decide what is next. If the high bar squat is sick with it, I am going to peak with ala sheiko. If not I am going to probably go on a WSB type program tighten up the volume and lower the bar. But it looks like round two of 40 is on the horizon.

[FATHER FLEX]

Random Filming

[FATHER FLEX]

I think it helps that my squat is very quad dominant right now, and if anything I am bit wider with my stance on the deadlift so way more arse and hammies. So by the time deads come along I am a bit more fresh than most, and same for squats.

I am also not lifting at a near elite 198 level like you are Steve Safe to say your workloads are a bit more.....WTF LOL

[Bnizzle163]

BAHAHAHA at the beginning of that clip.

[Slovation]

I think it helps that my squat is very quad dominant right now, and if anything I am bit wider with my stance on the deadlift so way more arse and hammies. So by the time deads come along I am a bit more fresh than most, and same for squats.

I am also not lifting at a near elite 198 level like you are Steve Safe to say your workloads are a bit more.....WTF LOL

Right on, yea ever since day one I feel trashed. Never felt this way with 37. Squats felt so much more difficult given the fact the previous DL day took a toll on my posterior chain.

I wouldnt say Im quite at that elite level yet. I look into some of these logs on here and question if I even lift.

What do you do as far as fluff work on your "off" days from sheiko? I try to hit bis, delts, calves since theres no real work there. I usually go pretty low volume, especially with delts as Im afraid it will interfere with my next chest workout. Do you do anything for lats?

P.S. You are still looking cray.

[wrkoutfrq]

awesome vid Berto, i lol'd at the beginning... sadly the first thing that came to mind is Kai Greene riding the subway to the gym lol. how are you liking the extended TUT version of your accessory lifts? have you noticed any difference compared to say a typical lift people would do (less negative time etc.)?

[FATHER FLEX]

Another Sheiko 40...Day 1

Bench
145 x 5
175 x 4
205 x 3,3
235 x 3,3
250 x 2,2,3
235 x 3,3

Squat

205 x 5
245 x 4
285 x 3,3
325 x 3,3,3

More Bench
160 x 5
190 x 5
225 x 4,4,4,4

DB Press

85 x 15,12,10,10(Peak hours so no cables available so just did these with nice eccentrics and a flaired)

Leg Press

6 x 6

GM

5 x 5

Calves

15,12,10,10,10

Misc

One more meso cycle, and then we tighten up the volume and start bringing the weights a bit.

[FATHER FLEX]

Right on, yea ever since day one I feel trashed. Never felt this way with 37. Squats felt so much more difficult given the fact the previous DL day took a toll on my posterior chain.

I wouldnt say Im quite at that elite level yet. I look into some of these logs on here and question if I even lift.

What do you do as far as fluff work on your "off" days from sheiko? I try to hit bis, delts, calves since theres no real work there. I usually go pretty low volume, especially with delts as Im afraid it will interfere with my next chest workout. Do you do anything for lats?

P.S. You are still looking cray.

Yeah but remember you are a gifted BB first(Just look at your muscle bellies) but you are doing a damn good impression of a PL'er IMO

I have done some VERY light rowing work on almost all days, but its more of health and posture thing. But usually one extra movement and then I put it away.

On my full fluff day, its pumpy so its not taxing in the same way that sheiko is. The only heavy stuff is really my first five sets of back for the most part. But recovery has not been an issue at all, partly because I am eating like maniac on most days. Hence yesterday prebed was a full dinner and desert, and followed by another meal two hours later. Three blueberry muffins, whey, and some PB filled snacks :P

awesome vid Berto, i lol'd at the beginning... sadly the first thing that came to mind is Kai Greene riding the subway to the gym lol. how are you liking the extended TUT version of your accessory lifts? have you noticed any difference compared to say a typical lift people would do (less negative time etc.)?

Yes! Progress is easier to monitor, and my joints feel waaay better. Ask again in 6 months

[RichKnapp]

What no vid? lol J/K.

[FATHER FLEX]

Took this one the other day!

[jked4life]

Another Sheiko 40...Day 1

Bench
145 x 5
175 x 4
205 x 3,3
235 x 3,3
250 x 2,2,3
235 x 3,3

Squat

205 x 5
245 x 4
285 x 3,3
325 x 3,3,3

More Bench
160 x 5
190 x 5
225 x 4,4,4,4

DB Press

85 x 15,12,10,10(Peak hours so no cables available so just did these with nice eccentrics and a flaired)

Leg Press

6 x 6

GM

5 x 5

Calves

15,12,10,10,10

Misc

One more meso cycle, and then we tighten up the volume and start bringing the weights a bit.

At least you're keeping the volume low, lol

I've got to try some of that sometime.

[FATHER FLEX]

At least you're keeping the volume low, lol

I've got to try some of that sometime.

Dude! Where have you been!

[FATHER FLEX]

[DiamondMaker]

we need more updates!!

[jked4life]

Dude! Where have you been!

Just spending some time with the family. The little ones take up a lot of my time. If I want to train, something has to give!!

I plan to be around a little bit more, now that the baby is a little less needy.

Nice pulling there.

I had to chuckle because I was using the same setup for the rack pulls. Just a little hint, those "step" boxes aren't really designed for that. All I heard when I was doing what you were doing was the "crunch". I quickly got off and pretended like I didn't hear anything, lol. Did I mention that I am obese?

[AustrianOakJr]

Did I mention that I am obese?

Hardly obese....perhaps a little fluffy in comparison to your avatar (arent we all).....definitely not obese though. Lol.

Actually, Berto....Matt is looking pretty thick. Gotta get this guy back on stage!!!!

[FATHER FLEX]

Long overdue!

Been busy with being busy, but not missed a beat.

Sheiko 40 is over, but it ended due to an injury(more like a boo boo) which happened when I was foam rolling on a baseball. Slipped and yeah it got me in my upper back. Tried loading a bar right after(yeah I know) and it felt even worse. Decided to call it a day, and deload. Since then I started on 5/3/1 and just wrapped up week 1. All my 5 or more rep sets were pretty much blown out of the water, but I can be a high rep guy. So not really taking those into account.

Played it safe on deadlifts and squats because of my upper back but it ended something like this on my estimated 85% of my 1RM sets

Bench Press
245 x 11

Deadlifts
425 x 7(Had about 2-3 in me, but played it safe)

Military Press
135 x 7

Squats
345 x 11(First time squatting low bar in months! Wait until I find my rhythm)



Feeling real good! Current goal is to get my 1255 total as a 165'er in either April or June Eyes on the prize!

[FATHER FLEX]

Just spending some time with the family. The little ones take up a lot of my time. If I want to train, something has to give!!

I plan to be around a little bit more, now that the baby is a little less needy.



Nice pulling there.

I had to chuckle because I was using the same setup for the rack pulls. Just a little hint, those "step" boxes aren't really designed for that. All I heard when I was doing what you were doing was the "crunch". I quickly got off and pretended like I didn't hear anything, lol. Did I mention that I am obese?

Hardly obese....perhaps a little fluffy in comparison to your avatar (arent we all).....definitely not obese though. Lol.

Actually, Berto....Matt is looking pretty thick. Gotta get this guy back on stage!!!!

Matt! We ready? Once you go 3% John Basedow lean feels like you have a layer of melted butter inbetween your clothes and skin. Mmmm butter

we need more updates!!

I know I know!

[jked4life]

Hardly obese....perhaps a little fluffy in comparison to your avatar (arent we all).....definitely not obese though. Lol.

Actually, Berto....Matt is looking pretty thick. Gotta get this guy back on stage!!!!

You're kind. Maybe it was just be being so diesel on rack pulls that caused the step to break. That's my story and I'm sticking to it

Matt! We ready? Once you go 3% John Basedow lean feels like you have a layer of melted butter inbetween your clothes and skin. Mmmm butter

Lol. I had to google John Basedow because I didn't know who you were talking about. Haha.

I'm chomping at the bit, but I need to hold off for a bit. I like being married When it's time, you'll be the first to know!

[chuckles_345]

Solid lifts. I'm just curious what auxillaries you are running with 5/3/1? There are quite a few different recommended auxillaries out there and I'm guessing you are doing one of them with some modifications to make it your own?

[impakt1]

Solid lifts. I'm just curious what auxillaries you are running with 5/3/1? There are quite a few different recommended auxillaries out there and I'm guessing you are doing one of them with some modifications to make it your own?

This. Probably has it tailored to bring up his weak points.

[NaturalPursuit]

HUGE WORKOUTS....KILLED EM HAARD!!!!! sorry to hear about the boo boo!

[31FleuRoy]

Your strength gains this offseason should be fun to watch! lb for lb BEAST