Progress, Progress, Progress

[Quelly]

I couldn't keep my elbows up high on some of the 245 sets... if anyone that front squats heavy (Quelly lol) knows any techniques or mobility exercises to make that easier I'm all ears. I was feeling it in my elbows at times, not in my wrist if that helps diagnose any form issues.

make sure that bar is actually behind your front delts and pressing into your neck a bit, also foam rolling your lats can help with flexibility there, focus on driving the elbows up on the descent, not just the ascent. Look up. Lastly, if it kills your clavicles, put some heavy winter socks under them folded up. No ****, every set of front squats over 1 plate I have a winter sock folded over a few times over each clavicle under the bar.

[Active247]

Lastly, if it kills your clavicles, put some heavy winter socks under them folded up. No ****, every set of front squats over 1 plate I have a winter sock folded over a few times over each clavicle under the bar.

in the trenches ish

[DFisco]

make sure that bar is actually behind your front delts and pressing into your neck a bit, also foam rolling your lats can help with flexibility there, focus on driving the elbows up on the descent, not just the ascent. Look up. Lastly, if it kills your clavicles, put some heavy winter socks under them folded up. No ****, every set of front squats over 1 plate I have a winter sock folded over a few times over each clavicle under the bar.

Muchas gracias. Yea, got some sweet bruises on my clavicle and neck right where my windpipe is. Bar wasn't completely behind my front delts though so I need to try to work on that. The sock thing sounds like a good idea.

Hopefully the more I do the movement the more acclimated with the weight and form I'll get. Prob a little tired after all the other stuff too.

[DFisco]

Weight

184.0 (-0.4)

[DFisco]

HIIT, Core, Calves

HIIT- Rower
-5 min warm up
-10 intervals
-5 min cooldown

Sprinter Situps//Reverse Situps
-BW x 15//BW x 15 (3 sets)

45 Degree Hypers
-BW x 12 (3 sets)

One Legged Calf Raises DC Style
-BW x 12 each leg

[DFisco]

Sheiko #29, Week Two, Day Two

Deadlift to Knees
-135 x 5
-240 x 3
-285 x 3
-335 x 3 (2 sets)
-355 x 2 (4 sets)

Bench Press
-Bar x 5
-95 x 5
-140 x 6
-170 x 6 (2 sets)
-185 x 6 (4 sets)

DB Flies
-25 x 10 (5 sets)

Rack Pulls
-225 x 5
-260 x 4
-310 x 4
-355 x 4 (2 sets)
-380 x 4 (4 sets)

Lunges
-65s x 10 (3 sets)

Really felt drained today, thought the refeed day might have made it a good lifting day but not so. Whereas bench and squat have been tough but have felt alright some days, deadlifts have yet to feel good.

[DFisco]

btw, refeed macros: 50/325/230
normal days: 50/220/250

[Active247]

what are your training plans over break? is the gym open here?

[DFisco]

Misc. Pulling, Prehab, LISS

Pullups/Chins
-BW x 10 (2 sets pullups)
-BW x 10 (chins)

Glute Ham Raises
-4 unassisted, 4 assisted
-8 assisted

Rack Chins
-BW x 10
-25 x 10 (3 sets)

Pinwheel Curls
-35 x 20 (3 sets)

One Arm DB Row
-75 x 8 each arm
-100 x 10 (3 sets each arm)

DB Curls//Cable Scarecrows
-30 x 10//30 x 8 (2 sets)
-30 x 10

Muscle Snatch
-Bar x 8 (3 sets)
L Lateral Raise
-15 x 8
Low Pulley Cable External Rotation
-20 x 10 (2 sets each arm)

LISS
-Concept 2 Rower
-25 mins, 4640 m

[DFisco]

what are your training plans over break? is the gym open here?

didn't see this...my bad...

I'll be lifting most days in my garage...it's got everything I need: bench, rack, barbell, dbs. You're more than welcome to stop by if you happen to be nearby.

Cook gym is open m-th I think 4-8 pm, not sure though. Idk if I'll be back there during break though.

[Active247]

didn't see this...my bad...

I'll be lifting most days in my garage...it's got everything I need: bench, rack, barbell, dbs. You're more than welcome to stop by if you happen to be nearby.

Cook gym is open m-th I think 4-8 pm, not sure though. Idk if I'll be back there during break though.

alright... yea i might stop by... or if you're willing to dish out a dime we could hit up Apollon on a day we sync up... let me know. not sure what i'll be doing. my basement is flooded from all the rain so i'll be gym hoppin'

EDIT: and oh yea, i work 8:30am-4:15pm Mon-Fri. so I can pretty much train at 5-5:30pm any day

[DFisco]

Had no internet the past couple of days...

Saturday, 03/13 weight 183.6 (-0.4)

Sheiko #29, Week Two, Day Three

Squats
-Bar x 5
-135 x 5
-205 x 5
-245 x 4
-285 x 3 (2 sets)
-325 x 2 (5 sets)

Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4
-195 x 3 (2 sets)
-225 x 2 (2 sets)
-210 x 3
-180 x 5
-155 x 7

DB Flies
-25 x 10 (5 sets)

Squats
-205 x 5
-245 x 5 (2 sets)
-285 x 4 (4 sets)

Good Mornings
-140 x 5 (5 sets)

-Squats weren't bad

Sunday, 03/14:

HIIT, Core, Grip, Calves

-****ty weather so I tried to run a circuit for hiit

HIIT-15 seconds high intensity Zercher Squat with 95 lbs, then running in place for 45 seconds. 10 intervals. Initially I was doing the zerchers for high intensity and dips, pullups, jumping jacks for moderate but that turned out to just be high intesnity the whole time. (clean and press was a good idea Dylan...I just didn't want to risk messing with my shoulder on something like that)

Situps
-BW x 15
-25 lb plate behind neck x 12 (3 sets)

Sprinter Situps
-BW x 15 (3 sets)

BB Static Hold w/ Fat Gripz
-135 x 30 sec (3 sets)

Side bends//One Legged Calf Raises
-45 x 15 (3 sets each side)//BW x 15 (3 sets)

Plate Pinches
-2 35's x 30 sec
-2 35's x 15 sec (reverse grip)

One Legged Calf Raises DC Style
-BW x 12 each side

[DFisco]

Sheiko #29, Week Three, Day One

Squats
-135 x 5
-185 x 5
-225 x 5
-265 x 4
-305 x 3 (2 sets)
-345 x 2 (4 sets) (PR)

Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4
-195 x 3 (2 sets)
-225 x 3 (6 sets)

DB Flies
-25 x 10 (5 sets)

Pushups
-BW x 10 (5 sets)

Squats
-205 x 3
-245 x 3
-285 x 3
-325 x 3 (4 sets)

Good Mornings
-140 x 5 (5 sets)

Lots of squatting today, but they felt alright for the most part. I brought my stance in a little narrower and it feels easier to squat deep with good form.

Bench was real good...the 225's were flying up immediately, kinda renewed my hope that I can hit 315 by summer.

[Active247]

Bench was real good...the 225's were flying up immediately, kinda renewed my hope that I can hit 315 by summer.

315 by summer? i don't think you've got it in you

EDIT: oh yea, how's the weight?

[DFisco]

315 by summer? i don't think you've got it in you

EDIT: oh yea, how's the weight?

Alright Nancy Naysayer, I reluctantly agree. I think I'm gonna stop lifting...




Haha jk...told my friend I'm going to bench 315 before he squats 315 and loser buys the other dinner...so I pretty much have to hit it.

Started week 3 of sheiko 29 yesterday...gonna finish it, deload a week and then either do sheiko 37 or 3 week smolov jr for bench...

weigh-in tomorrow...getting anxious/worried since ive been home sitting around all day

[DFisco]

LISS, Calves

LISS
-Rower
-25 mins
-4745 m

Donkey Calf Raises//Leg Press Calf Raises
-BW x 10
-2 plates x 15
-4 plates x 12
-5 plates x 12//4 plates x 12 (3 sets)

Chins
-BW x 10 (3 sets)...just felt like doing these

[DFisco]

Weight

184.2 (+0.6)

wtf's with my weight lately

[Active247]

Weight

184.2 (+0.6)

wtf's with my weight lately

Refeeds (and subsequent glycogen replenishment/ water retention), change in splits, lack of NEAT (non-exercise activity thermogenesis)...

you'll be fine.

[DFisco]

Refeeds (and subsequent glycogen replenishment/ water retention), change in splits, lack of NEAT (non-exercise activity thermogenesis)...

you'll be fine.

hopefully.

Sheiko #29, Week Three, Day Two

Deficit Deads (stood on two stacked plates)
-135 x 5
-240 x 3 (2 sets)
-285 x 3 (2 sets)
-310 x 3 (4 sets)

Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4
-195 x 3 (2 sets)
-225 x 2 (3 sets)
-240 x 2 (2 sets)
-225 x 3 (2 sets)

DB Flies
-30 x 10 (5 sets)

Rack Pulls
-225 x 5
-285 x 4
-335 x 4 (2 sets)
-380 x 3 (2 sets)
-430 x 2 (3 sets)- see video below

Lunges
-55s x 10 (3 sets)

LISS
-25 mins walk, ~2 miles

Deficits were good, got some good firing at the beginning. Bench didn't feel bad, shoulder seems to be holding up well. Took 2 sets off the lunges bc I had to do LISS and I had already been lifting for a long time.

Here's a video of my second set of rack pulls 430 x 2.



First rep seems slightly better to me than the second...looks like there may be some rounding on the second pull but the sideways video doesn't help my cause much...

But I do have to say that these sets of 430 felt like the sets of 380 did last week, so that's good. I've never really done rack pulls so they seem harder than regular deads to me.

Rested the phone on my speaker that's why the music is so loud...shirt off bc it was nice...not trying to be a douche...

And yea I look mad small...almost didn't post the vid because of that...

[DFisco]

*After watching the video...i need to drop my ass a little more at the beginning of each rep

[Active247]

nice pulls dude!

and yea, looking lean! not small. i'm seeing what looks to be some abdominal muscles! haha

175 is going to look good on you

[DFisco]

HIIT, etc

HIIT: Sprints
-5 min warmup
-10 intervals
-5 min cooldown

Situps
-BW x 15
-25 lb plates behind neck x 12 (3 sets)

Barbell Static Hold w/ Fat Gripz//Sprinter Situps
-135 x 30 sec//BW x 15
-155 x 30 sec//BW x 15
-170 x 30 sec//BW x 15

One Legged Calf Raises//DB Side Bends
-BW x 15 each leg//55 x 15 each side (3 sets)

Captains of Crush #1
-Left hand 3 reps
-Right hand 8 reps...hand started to hurt...its the one I broke last year...so I stopped

Donkey Calf Raises
-1 plate x 15
-2 plates x 12
-3 plates x 12
-4 plates x 12

[DFisco]

Misc. Pulls, Prehab

Pullups
-BW x 10 (5 sets- 2 medium width pullups, 2 chins, 1 neutral grip)

Pinwheel Curls
-35 x 20 (10 each arm) (3 sets)

Rack Chins
-BW x 10
-25 x 10 (2 sets)
-35 x 10//25 x 8//BW x 6

One Arm DB Row
-60 x 10 each arm
-100 x 12
-100 x 10 (2 sets)

Snatch Grip Shrugs
-135 x 8
-225 x 8
-250 x 8 (3 sets)

Alt DB Curls//Rear Delt Flies
-35 x 20//20 x 10 (3 sets)

Muscle Snatch
-Bar x 8 (3 sets)
L-Lateral Raise
-15 x 8 (3 sets)


Gonna go play some ultimate frisbee in a little...so nice out

[DFisco]

Weight

181.2 (-3.0)

Frisbee is good cardio...

[DFisco]

Sheiko #29, Week Three, Day Three

Squats
-Bar x 5
-135 x 5
-205 x 5
-245 x 4
-285 x 3 (2 sets)
-325 x 3 (6 sets) (PR) *see video

Bench Press
-Bar x 5
-95 x 5
-140 x 5
-170 x 4
-195 x 3 (2 sets)
-225 x 3 (7 sets) (PR) *see video

DB Flies
-30 x 10 (5 sets)

Incline Bench//Good Mornings (due to time)
-135 x 4
-185 x 4 (5 sets)//135 x 5 (5 sets)

MISS/LISS
-10 mins light jog//15 mins walk

My legs were sore as **** because of frisbee when I woke up this morning...didn't really feel "into" squatting until the 5th or 6th set. This video is the second set I believe. I threw my belt on for the last three sets.



Here's the second set of benching, these felt good all the way through.



This is the first time I'm really seeing my form on squats and bench so it's interesting.

[Quelly]

great form on both man

[Active247]

great form on both man

x2... and put more weight on!

[DFisco]

great form on both man

Thanks, I know you're a stickler for form so I appreciate it.

x2... and put more weight on!

Haha on me or the bar?

I'm just following the Sheiko template, so even though I've felt like doing more some days I just gotta follow it the way it's planned. The weights and sets all seem to be based on Prilepin's Table so sticking to the prescribed weight and volume are pretty important (as long as you don't contest the validity of the table).

Coming from a "lift until failure" mentality all the time has been a transition. BUT this kinda goes along with what Quelly's been saying in his log lately about the importance of gradual progression in programming. While I don't know as much as he does, I can tell that Boris Sheiko had this in mind in his programming so I'm getting the benefits even if I didn't plan them myself.

So far I can say the volume on the main lifts helps with technique a lot. I think this, plus my shoulder prehab movements have kept my shoulder in pretty good condition (so far) despite benching three times a week.

I think this may be a good time to voice my cynicism about Westside training methods. It's a great way to make money if you're selling chains, bands, boxes, specialty bars, etc. You may need these at some point in your training career, but they're not as necessary as you'd be led to believe based on the majority of information online.

*I reserve the right to change my mind about any and all comments above. I know I probably will...and to put it plainly...westside is fun...heavier weight...different movements...can combine powerlifting and bodybuilding...etc. I think Dave Tate's the man...so not really knocking Westside just putting it in its place lol.

I probably should have saved these until after I completed one small Sheiko prep period and see if it helped before running my mouth.

[Active247]

Haha on me or the bar?

I'm just following the Sheiko template, so even though I've felt like doing more some days I just gotta follow it the way it's planned. The weights and sets all seem to be based on Prilepin's Table so sticking to the prescribed weight and volume are pretty important (as long as you don't contest the validity of the table).

Coming from a "lift until failure" mentality all the time has been a transition. BUT this kinda goes along with what Quelly's been saying in his log lately about the importance of gradual progression in programming. While I don't know as much as he does, I can tell that Boris Sheiko had this in mind in his programming so I'm getting the benefits even if I didn't plan them myself.

So far I can say the volume on the main lifts helps with technique a lot. I think this, plus my shoulder prehab movements have kept my shoulder in pretty good condition (so far) despite benching three times a week.

I think this may be a good time to voice my cynicism about Westside training methods. It's a great way to make money if you're selling chains, bands, boxes, specialty bars, etc. You may need these at some point in your training career, but they're not as necessary as you'd be led to believe based on the majority of information online.

*I reserve the right to change my mind about any and all comments above. I know I probably will...and to put it plainly...westside is fun...heavier weight...different movements...can combine powerlifting and bodybuilding...etc. I think Dave Tate's the man...so not really knocking Westside just putting it in its place lol.

I probably should have saved these until after I completed one small Sheiko prep period and see if it helped before running my mouth.

that's what the wink face was for... i realize your volume is extremely high. putting too much weight on would KILL the CNS... you yourself could probably use some more meat... but that will all come in due time!

[Quelly]

no matter what program you follow...you have to balance the intensity and volume in order to make continual progress without getting cns burnout or injury.

Sheiko is simply on the extreme end of the volume scale, and thus accordingly is lower in its intensity (ie % of 1 rm).

Failure is not a necessity for strength gains, in fact it has not proven to be more or less effective....however we do know it can much more likely cause cns strain that staying shy of failure. What is necessary is training with weights that are at least 70% of your 1rm and using progressive overload. There are many ways to go about doing this....sheiko is one example, max ot is another westside is another.

And Louie simmons, the guy who created the westside method (not dave tate) really simply just modeled a program out of the "conjugate" method, which essentially just daily undulating periodization and using the maximum effort and dynamic effort approaches to gaining strength. The innovation of using accomodating resistance (bands, chains etc) is really quite secondary in the "westside method".

Westside is very much the "jeet kun do" of weight lifting because it is supposed to be extremely personalized and individual. You can set up a routine without any band or chain work and it could still be called westside. You can also use the repeated effort method instead of dynamic effort methods and its still westside.

In fact, westside philosophy is pretty amorphous....a lot of the original emphasis on changing up exercises very frequently is not even a central theme as much as it was originally. The concept of frequent changes in exercises I personally am almost diametrically opposed to. I am very against the idea of changing up exercises too frequently and I train accordingly with an "a" and "b" set of exercises, and yet I'm still technically doing westside.

Its a tough one to pin down...and you don't need chains or bands. People who represent westside as a training system that is built around bands and chains are missing the key point of it.