DUDE! Nice maxes!!! Which deadlift do you prefer now after doing both?
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11-29-2012, 07:24 AM #871
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11-29-2012, 07:35 AM #872
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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11-29-2012, 11:06 AM #873
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11-29-2012, 01:51 PM #874
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11-30-2012, 11:00 AM #875
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks guys! Definitely no stopping on that bench. Upper body (chest/shoulders) were one of the major things I wanted to bring up this off-season. Although my squats are mediocre, I am okay with where my legs are at (they've done well in competition, thus far). Of course, I'm also working to bring them up as much as possible, so I'll continue to only get better, no ifs-ands-or-buts .
Squats
135 x 5 x 1
160 x 4 x 2
190 x 3 x 2
205 x 3 x 1
225 x 3 x 4
bench press
175 x 3 x 1
205 x 3 x 2
235 x 3 x 6
DOMs on my chest were crazy from Wednesday's max attempts. Got all the reps but was glad to get done with bench.
DB flyes
25's x 10 x 5 sets (felt good to get the stretch)
good mornings (standing)
185 x 5 x 5 sets
ab work
3 sets
Also did some box squats (below parallel). Squats felt great to day and I even upped the poundage (was only supposed to go to 205. I don't think my max @ 275 was so much limited due to my legs/hips but more due to my lower back. I really felt a lot of pressure there. So I'll continue to look at form more. Today felt great, though.
Finished the first week for Sheiko 32 (for max attempts). Now back to Sheiko 37 again with some new maxes:
Squat = 300 (was 275 last time)
Bench press = 325 (was 315 last time)
Deadlift = 375 (keeping it here to start)
Let's do this
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11-30-2012, 03:15 PM #876
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12-03-2012, 11:29 AM #877
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thank man! Yeah, my bench is decent even with my long arms. I'll be working hard to get them squats up. I plan on hitting 37 again (now) and then 40! After 40, I'll max test and then move on to doing 31 and 30.
Monday 12/3 - Sheiko 37, Wk1 WO1
bench press
165 x 5 x 1
195 x 4 x 2
230 x 3 x 2
245 x 3 x 5
squats
150 x 5 x 1
180 x 5 x 2
210 x 5 x 5
DB flyes
30's x 10 x 5 sets
bench press
165 x 6 x 1
195 x 6 x 2
210 x 6 x 4
straight arm DB laterals
20's x 8 x 5 sets
good mornings (standing)
190 x 5 x 5 sets
killed that workout. Starting Sheiko 37 again with increased maxes. Was a busy weekend. Celebrated one birthday on Saturday (have another party for my oldest next weekend). Took the family to a Christmas parade, had a 4-H meeting, and lots of work around the house. Always a busy time of year. Looking forward to our mini-vacation over Christmas to the Wisconsin Dells. Weight is holding steady at about 20lbs over stage, right where I want to be (in that 20-25lb range versus 35-40lb over).
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12-03-2012, 09:32 PM #878
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12-05-2012, 11:08 AM #879
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Wednesday 12/5 - Sheiko 37 -WK1 WO2
deadlift
190 x 5 x 1
225 x 5 x 2
265 x 4 x 2
280 x 4 x 3
incline bench press
200 x 4 x 6 sets (+10lb versus last time)
dips
bw + 20 x 5 x 5 sets
deadlift from boxes
190 x 5 x 1
225 x 5 x 2
265 x 4 x 2
300 x 3 x 4
lunges
bw+20 x 5 x 5 sets
Another Sheiko 37 workout knocked out of the park. Tomorrow is an accessory day. Outside of bodybuilding, looking at Christmas and gifts. Kids all want a Kindle Fire HD (each). Not sure, but would like to get a projector for a "home theatre" experience. Would be great for football games and gaming. We'll see.
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12-05-2012, 11:25 AM #880
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12-05-2012, 11:29 AM #881
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
That would be pretty sweet, Sheiko in the middle of prep. You are a glutton for some punishment but it would hurt so good. I hadn't even looked at #30 or #40. Just finished looking at them, yeah they definitely look like you'll need your "big boy" pants on for them. Don't worry, only a few more weeks and I'll be hitting #40. I think I'll do #37 (now) -> #40 -> #32 (max testing) -> #31 -> #30 -> #32 (max testing). That is, if my body holds out. So far so good!
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12-05-2012, 11:36 AM #882
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12-05-2012, 11:47 AM #883
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12-05-2012, 11:52 AM #884
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12-05-2012, 01:46 PM #885
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12-05-2012, 05:24 PM #886
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12-06-2012, 06:33 AM #887
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12-07-2012, 11:36 AM #888
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Friday 12/7 - Sheiko #37 WK1 WO3 (pass 2)
bench press
165 x 7 x 1
180 x 6 x 1
195 x 5 x 1
210 x 4 x 1
230 x 3 x 2
245 x 2 x 2
230 x 3 x 2
210 x 4 x 1
195 x 6 x 1
180 x 8 x 1
165 x 10 x 1
DB flyes
35's x 10 x 2 sets
30's x 10 x 3 sets
squats
160 x 5 x 1
190 x 5 x 2
225 x 3 x 2
240 x 3 x 5
skull crushers
70 x 12 x 5 sets
good mornings (seated)
135 x 5 x 1
145 x 5 x 1
150 x 5 x 3 (reps PR - most weight I've tried with seated version)
Good workout for this 2nd pass at Sheiko 37. Upped my squat max from 280 to 315. Feeling some pressure in the middle of my chest on the left side. Actually started last Friday (after Wednesday's max attempts). I've been able to work around it thus far. Hopefully it is just a slight strain. Hasn't really been an issue thus far, but will continue to watch it. Finished the workout and did some foam rolling right away. Also did some new measurements. My last ones were about 8 weeks ago (and 10lbs lighter).
biceps: 15.5" - > 16.25"
quads: 23.5" -> 24.5"
waist: 32.5" -> 34.0" (gaining dat dere fatz)
chest: 41" -> 43.75"
forearm: 12.5" ->12.75"
Still feeling lean on my arms and legs. All fat has pretty much gone to my stomach/lower back. Typically it is more spread over my body. Still in that +20-25lb over range (versus the typical 35-40). Plan to hover her for a while.
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12-07-2012, 12:01 PM #889
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Have you gotten the urge at all during your sheiko routines to just push yourself a bit more after doing all your work sets on days you feel really strong? For example, after deadlifting for 19 sets, maybe you throw an extra 20-30 lbs on the bar for a single or double and just see how heavy it feels? Or have you been pretty disciplined to only retest maxes between cycles and the rest of the time stick to the prescribed reps/sets/weights?
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12-07-2012, 12:07 PM #890
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12-07-2012, 12:12 PM #891
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12-10-2012, 11:28 AM #892
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
So much for only 3 to 5 inches of snow. We got hammered with about 14. Spent at least an hour last night shovelling and then at 5am spent another shovelling the drive way. We have a snowblower but the shear pins broke off on the first pass. Was worried that this workout wouldn't go all that well. I'm also nursing a slight strain on my left pec, near the sternum, if that is what it is. Doesn't really hurt, just feel like some pressure, kinda weird. Oh well, gotta keep moving forward.
Monday 12/10 - Sheiko 37 Wk2 WO 1
squats
160 x 5 x 1
190 x 4 x 2
220 x 3 x 2
250 x 2 x 5
bench press
165 x 5 x 1
195 x4 x 1
230 x 3 x 2
260 x 2 x 6 (was worried going in but killed them anyway)
DB flyes
30's x 11 x 5 sets
push-ups
x 11 x 5 sets
squats
175 x 3 x 1
205 x3 x 1
235 x 3 x 4
good mornings (standing)
135 x 6 x 5 sets (back was a bit tired from all that snow shovelling and dem squats, kept it safe)
straight arm DB laterals (seated)
20's x 9 x 5 sets
Good workout overall even though I generally feel more lethargic and slow when we get a big dump of snow. Everything just seems a bit more slower paced when there is a ton of snow on the ground. Feeling great right now, though.
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12-10-2012, 04:33 PM #893
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12-10-2012, 06:48 PM #894
Sorry to hear about the snow...I don't like it!
I like the liquid sunshine we have here. No shoveling needed.She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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12-10-2012, 11:06 PM #895
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12-11-2012, 06:31 AM #896
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Yeah, I know, I'm working on it hard. My squats are more limited by my lower back and how it feels. I play it fairly safe since I've had a few slipped discs but I've been working on form and they are moving in the right direction. Won't be long before I'm squatting more.
I don't mind the snow, just hate the shovelling part
Actually driving in it is a real pain but the city is pretty good about getting the roads cleared. Back in New Mexico, if we had half an inch, the city would be at a stand-still and there would be wrecks everywhere.
Hehe, no meet currently planned. I want to really get them squats and deadlifts up. Once those are even in the range of mediocre, then I might consider it.
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12-11-2012, 06:40 AM #897
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12-11-2012, 06:49 AM #898
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Damn man! I just caught up! Nice maxes. Bench is off the charts!
I wish I responded to Sheiko like some people do because it's a lot of fun! You've made some nice progress!★★★ RSP Nutrition Lead Representative ★★★
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12-12-2012, 11:01 AM #899
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks jp! Yeah, wish my squat/deadlift was there too. Challenge accepted, will get them there.
Wednesday 12/12 - Sheiko 37 WK 2 WO2
deadlift
190 x 6 x 1 (was only supposed to do 4)
225 x 5 x 2 (was only supposed to do 4)
275 x 4 x4 (was only supposed to do 265)
bench press
165 x 5 x 1
195 x5 x 2
230 x4 x 5
DB flyes
35's x 10 x 5 sets (+5 lbs versus typical)
deadlifts
225 x 5 x 1 (supposed to be 190)
275 x 4 x 1 (supposed to be 225)
295 x 3 x 2 (supposed to be 265)
315 x 3 x 5 (supposed to be 280)
lunges
bw x 8 x 5 sets
Another good workout. Figured I'd up the ante on deadlifts and work on bringing up things up. Went well. Still nursing a strain or something on my left pec near my sternum. Hasn't affected lifts at all, just feels like pressure, almost like I need to pop my sternum/adjust it. Icing it and definitely monitoring it carefully.
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12-12-2012, 12:20 PM #900
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