All Eyez On Me

[adamsz]

10/18/12 9:10PM - 11:20PM

Squats
200 x 5
235 x 4
275 x 3
275 x 3
315 x 2
315 x 2
add belt
335 x 2
335 x 2
335 x 2
335 x 2

Incline Bench Press
185 x 4 paused
205 x 4 paused
225 x 4 paused
225 x 4
225 x 4
225 x 4
225 x 4
240 x 5

Squats
200 x 6
235 x 6
add belt
255 x 6
255 x 6
255 x 6
255 x 6

Cable Pressdowns EZ-bar
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10
200 x 10
arms were huugeee by this point - I never do arm hypertrophy work anymore

Hyperextensions
45 x 8
90 x 10
90 x 10
90 x 10
90 x 10
holllyyyy chit lower back was pumped

Reverse Crunches
10
10
10

25 minutes stretching / foam rolling

Thoughts

Squats felt GREAT today. All the weights felt easy and my groin/hip flexor problem wasn't apparent at all. Only thing that went wrong was that recently I've been trying to squat with the bar even lower on my back than before, which was causing me to hit the safety bars at the bottom a couple times which was throwing me off.

Here's a pic to show you just how low I had the bar on my back:



Squats were feelin so good on the warmup sets I almost wanted to try and max out and do 4 plates, but I told myself to be patient and my time will come Something I tried to do randomly in this session is "push my knees out" - this is something I see a lot of guys talking about but have never really thought about it or tried it. I tried it tonight and I think I kinda got the hang of it and it seemed to make the reps a lot faster out of the hole.

Haven't done incline BB in ages. First few sets felt heavy as fawk and it took me a little bit to get in a good groove with them, but once I did they started feeling pretty good. I went all the way down to my chest on ever rep, which hurt my shoulders in the beginning but as soon as I got in my groove the pain seemed to disappear. I was supposed to do 6 sets of 4, and the 240 set I left at least 1 in the tank so I think I could get 250 for 4 on a top set. Funny how weak I am on incline BB compared to flat though lol...

[fittofattofit]

Yep......that is a really low bar position!
I can only get the oly bar to the point where it sits above my delts.........mind you if I could get into a lower bar position I'd have to move the hooks on the rack into dwarf position
And your back is looking wideasfuk and you've got plenty of definition now! You be starting to get dem aesthetiks Zack!

Really strong squatting and it sounds like thing are really coming together and good news about that groin strain!

[Jstamp]

Thanks for constantly answering my questions and helping me to get a better grasp on the meet specifics J, I really appreciate it man. Have you sent in your registration form yet???

No problem. Ya I sent mine in a long long time ago Are you registered?

[adamsz]

Yep......that is a really low bar position!
I can only get the oly bar to the point where it sits above my delts.........mind you if I could get into a lower bar position I'd have to move the hooks on the rack into dwarf position
And your back is looking wideasfuk and you've got plenty of definition now! You be starting to get dem aesthetiks Zack!

Really strong squatting and it sounds like thing are really coming together and good news about that groin strain!

Yeah I have to position the J hooks pretty low on the rack to be able to get the bar that low on my back... I guess with someone shorter like you though if you were to set it up for your height it would be about a 12 year old's height

Strength + aesthetics = winning. Hope I can continue to further both of those areas lol.

No problem. Ya I sent mine in a long long time ago Are you registered?

Not yet, I've been a lazy *******. I've been meaning to call the meet director first with a few questions but keep putting it off. I'll do it on Tuesday on my day off.

[adamsz]

10/19/12 6:20PM - 8:00PM

SOHP
70 x 5
85 x 5
100 x 3
120 x 3
135 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Cable Facepulls
50 x 20
60 x 20
70 x 20
100 x 12

Rear Delt Cable Crossovers
40 x 20
50 x 20
60 x 20
70 x 12

Incline Bench Prone DB Shrugs
60's x 15
70's x 14

Pullups
10
10
6 lol damnit I wanted 3 sets of 10...

Hammerstrength Isolateral High Row
1 arm at a time (weight per side)
45 x 20 per arm
70 x 20 per arm
switch to both arms
180 x 12

Closegrip Cable Rows
135 x 12
135 x 12

Widegrip EZ-bar Curls
70 x 12
90 x 8
80 x 8

DB Hammer Curls alternating
30's x 11 per arm
40's x 7 per arm

Duel Overhead Cable Curls weight is per side
30 x 15
40 x 9 - drop set - 20 x 15

Thoughts

Left shoulder wasn't feeling very good on SOHP but I still went down to my chest on every rep and just kept going.

Previously on a lot of bicep movements I would never allow myself to go too heavy anymore because it would strain my wrists too much, but with my new long wrist wraps it definitely helped support the wrist better and allowed me to go heavier today.

[RyouBakua]

damn, with how strong you are i would have thought your OHP would be 200+


so i guess with the shoulder you only got 155 right

[adamsz]

damn, with how strong you are i would have thought your OHP would be 200+


so i guess with the shoulder you only got 155 right

haha no this is just a 3's week on 5/3/1 but modified, so it's by no means a max effort session. ALSO I did heavy incline the day before if that counts for anything!!! lol.

Last time I maxed on on STRICT overhead press I got 185 for a bunch of singles, I'm guessing my max is around 195 though...

I don't have a lot of energy to focus on improving SOHP right now though since I'm benching heavy 3x a week and benching takes the priority for me right now.

[fittofattofit]

Nice heavy volume n the OHPs Zack --- it sort of looks like a sheiko set. 10 rep sets for pull-ups @ 205 and after 4 other shoulder exercises still looks pretty good to me
I would have thought that the OH cable curls might have been hard on your shoulders....how did they feel?
Good session and your arms and shoulders are plenty big normally, so you would be looking huge with the pump at the end of that workout........finished at 8pm on a Saturday night = just in time to impress da girls wit da gunz!

Mind you you probably got some catching up to do with Corey's 19s

[vinipitta]

damn, with how strong you are i would have thought your OHP would be 200+


so i guess with the shoulder you only got 155 right

155 OHP seems impressive to me anyway.

Would like to see a video of you performing OHP, Adamsz.

[adamsz]

Nice heavy volume n the OHPs Zack --- it sort of looks like a sheiko set. 10 rep sets for pull-ups @ 205 and after 4 other shoulder exercises still looks pretty good to me
I would have thought that the OH cable curls might have been hard on your shoulders....how did they feel?
Good session and your arms and shoulders are plenty big normally, so you would be looking huge with the pump at the end of that workout........finished at 8pm on a Saturday night = just in time to impress da girls wit da gunz!

Mind you you probably got some catching up to do with Corey's 19s

Ha yeah I guess it was kinda like a Sheiko set... That made me start thinking it'd be badass if someone ran sheiko but swapped SOHP for the bench portion of it... would be interesting to see lol.

Not sure why the overhead cable curls would be rough on the shoulders? Maybe we're talking about different exercises? These are what I was doing:



either way I use light weight on em so they wouldn't bother the shoulder regardless. And as for Corey's 19's... I'm sure they're proportionate to his huge waist No hate, but mathematically 225lbs on a 5'10 frame without cell tech = frog tech status most likely. Wonder why he won't post any pics :rollsyes: BUT I'm sure it's all part of the long-term plan and after he cuts he'll be a fukin beast.

155 OHP seems impressive to me anyway.

Would like to see a video of you performing OHP, Adamsz.

Thanks man! Here's some old clips I took when I was running 5/3/1:

165 x 5



185 x 2

[adamsz]

10/21/12 12:45PM - 2:45PM

10 minute dynamic warmup

Bench Press all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Squat
200 x 5
235 x 5
275 x 5
add belt
275 x 8
275 x 3
275 x 6
275 x 2
275 x 7
275 x 4

CGBP
190 x 5
225 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

Seated Freemotion Cable Flyes 20 second rest
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Ghetto G-H Raises negatives
5
5
5
5
5

Ab Wheel
10
10
10

10 minutes foam rolling

Thoughts

Probably the most "random" thing I've encountered on Sheiko thus far is the strange squat sets they have on #31. On the first day's of the 1st and 3rd week they have these strange rep ranges on the 70% sets. For the first week's ChaseT (the guy who made the spreadsheets for the Sheiko programs on the forum) made a note saying rest times should be 1 minute for the first 3 sets and 2 minutes for the second 3 sets. I kinda just played around with the rest times depending on how I felt. Today, some of my reps were a bit high because my left hamstring kept cramping up - my body just isn't used to those high rep squats anymore I think. Hamstrings are feeling alright now, probably gonna soak in the bathtub tonight though just to be safe.

Left shoulder was feelin pretty bummed during this sesh. I've noticed that on the weeks when I do SOHP my shoulders seemed to just get super taxed and start hurting. I think benching 3x a week and throwing in SOHP is simply too much, so I'm either going to cut out SOHP entirely or maybe just try and do light weight like 95 x 10 x 5 sets or something. Since the shoulder was feeling bummed I moved my grip in on the second round of benching and really focused on tucking in the elbows and trying to put the majority of the load on the triceps, which worked alright.

Something I've been playing around with lately is doing paused squats on my warmups. For the last couple weeks I'll do the bar, 95, and 135 x 5 all paused just to get a feel for depth and stretch everything out. Feels pretty good.

[fittofattofit]

You used good form on those SOHP vids
I think you're right about the heavy benching 3 x per week and the SOHPs --- your shoulders are plenty big enough and strong enough (your best bodypart really in BB terms) , so why risk inhibiting your bench development by overworking them, or even worse getting an injury. When you look at that session that is a sh!tload of heavy bench spread over the paused and CGBPs
Interesting squat programme --- 7 sets of 275. I assume the idea of the middle reps/low reps alternating is to do with recovery time after the 6-8 rep sets
Great work Zach!

[adamsz]

You used good form on those SOHP vids
I think you're right about the heavy benching 3 x per week and the SOHPs --- your shoulders are plenty big enough and strong enough (your best bodypart really in BB terms) , so why risk inhibiting your bench development by overworking them, or even worse getting an injury. When you look at that session that is a sh!tload of heavy bench spread over the paused and CGBPs
Interesting squat programme --- 7 sets of 275. I assume the idea of the middle reps/low reps alternating is to do with recovery time after the 6-8 rep sets
Great work Zach!

Since those vids I've tightened up the form on the SOHP even more and eliminated any leg drive on the first reps... But then again I haven't done anything particularly heavy that would warrant the need for leg drive since then

I think you're right about the SOHP's and I think I'm gonna cut em out and just continue focusing on rear delt work. Benching 3x a week is stimulating my front delts plenty as it is lol.

As for the squats: the Russians designed it, so who the fawk knows

Made some good eats tonight. Biryani-style chicken, saffron butter basmati rice and broccoli:



It looks pretty fukin lame from the pic, but it tastes damn good IRL

I've observed I've really loosened up the diet quite a bit in the last few months... Adding in a lot of stuff I didn't used to eat like butter and chit. Weight on the scale has been pretty much the same but body composition is definitely suffering a bit. Stomach is gettin pretty damn pudgy.

[fittofattofit]

Bah! You've leaned up in the last few months going by your pics. After a big Indian feed you may be retaining salt and water so on a given night you might feel 'pudgy' but the next day you'll see those abs again

And I love Madhur Jaffrey's Cook Books. My wife and I have the 'Indian' and 'Eastern' cookbooks from when we lived in Ireland --- probably 20 years old, and we still use them and love the recipes! My favourite is her Beef Rendang --- slow cooked in Coconut milk. Not good for the arteries, but it melts in the mouth!

[Jstamp]

Food looks good! Is that a metal tupperware? Wut?

[BombDonald]

Interesting to see that workout done, I've seen that in the spreadsheet and just thought WTF.

[adamsz]

Bah! You've leaned up in the last few months going by your pics. After a big Indian feed you may be retaining salt and water so on a given night you might feel 'pudgy' but the next day you'll see those abs again

And I love Madhur Jaffrey's Cook Books. My wife and I have the 'Indian' and 'Eastern' cookbooks from when we lived in Ireland --- probably 20 years old, and we still use them and love the recipes! My favourite is her Beef Rendang --- slow cooked in Coconut milk. Not good for the arteries, but it melts in the mouth!

Ha I don't think I've leaned up at all during the last few months, I just take flattering pics in good lighting

Ya I definitely don't take advantage of my parents cook books enough. I've hit a few of them up, but I definitely need to use them more. And Beef Rendang sounds amazing. Is that in the Indian or Eastern book???

Food looks good! Is that a metal tupperware? Wut?

It sure is! lol. When I first got into lifting and I was into bodybuilding I was trying to find a way to always carry around hot food with me so I could eat every 3 hours without having to find a microwave. That lead me to buy a couple of these:



and these:



(not exact one, but very similar) I thought the heat convection or whatever would keep it warm, but it was always cold within like an hour or 2 and didn't work lol.

Interesting to see that workout done, I've seen that in the spreadsheet and just thought WTF.

You mean the Sheiko workout with the random ass squat numbers? I definitely thought WTF at first lol. Then I remembered Russians designed it and thought "such is life in Russia"

[adamsz]

10/24/12 1:15PM - 4:00PM

Deadlifts no belt today, reset every rep
135 x 5
185 x 5
225 x 5
275 x 5
switch to mixed grip
315 x 5
385 x 3
385 x 3
385 x 3
385 x 3
385 x 3

CGBP all reps paused except last 2 sets
175 x 8
190 x 7
205 x 6
225 x 5
240 x 4
260 x 3
260 x 3
275 x 2
275 x 2
295 x 1
295 x 1
275 x 2
275 x 2
260 x 3
240 x 4
225 x 6
205 x 8
190 x 10
175 x 12

Deficit Deadlifts standing on 2 stacked 45 plates
315 x 3
315 x 3
315 x 3
315 x 3

Pull-ups
BW x 5
25 x 5
25 x 5
25 x 5

Chin-ups
25 x 5

Seated Cable Rows

used this bar today instead of the closegrip one:



225 x 6
240 x 6

Machine Preacher Curls
170 x 10
185 x 8
200 x 5

must get to 6 reps... soon

TRX Reverse Flyes
5
7
6
6
6

Lying Leg Raises
10
10
10

25 minutes stretching + foam rolling

Thoughts

Left shoulder is still not feeling 100% - I've decided I'm cutting out SOHP to keep the shoulders healthy now. So I did my bench marathon with a close grip today and it worked out alright. I think this has been the hardest Sheiko bench pyramid scheme I've enountered so far - at least on paper - but suprisingly I got through it without coming close to failure on any set.

Weighted pull-ups were also huring the left shoulder so I stuck to 25lbs instead of 35-45lbs like I was planning beforehand. Also played around with doing chins instead but they hurt my shoulder just as much. It's weird though because when I was doing the actual movement I wouldn't feel any pain, but as soon as I put my feet on the ground and disengaged my hands from the bar I would get a cramping-like pain in my left shoulder. I need to start doing more shoulder prehab work I think. Related to that I did some reverse TRX flyes for like the 2nd or 3rd time ever today and they felt GREAT. They make my shoulders feel awesome and really stable. Might try throwing in a few sets at the end of every workout or something.

[adamsz]

More food porn:

Korean Style Beef





With kimchi and brocoli. Should have gotten some bok choi to go with it though...

[nwskier]

Thoughts

Left shoulder is still not feeling 100% - I've decided I'm cutting out SOHP to keep the shoulders healthy now. So I did my bench marathon with a close grip today and it worked out alright. I think this has been the hardest Sheiko bench pyramid scheme I've enountered so far - at least on paper - but suprisingly I got through it without coming close to failure on any set.

Weighted pull-ups were also huring the left shoulder so I stuck to 25lbs instead of 35-45lbs like I was planning beforehand. Also played around with doing chins instead but they hurt my shoulder just as much. It's weird though because when I was doing the actual movement I wouldn't feel any pain, but as soon as I put my feet on the ground and disengaged my hands from the bar I would get a cramping-like pain in my left shoulder. I need to start doing more shoulder prehab work I think. Related to that I did some reverse TRX flyes for like the 2nd or 3rd time ever today and they felt GREAT. They make my shoulders feel awesome and really stable. Might try throwing in a few sets at the end of every workout or something.

Good idea on the SOHP, especially given the timing of focusing on bench for the comp. I'd also focus on some heavier rowing with some volume, see if that helps. Bench program has looked taxing as hell but you've grown like a beast on it.

Weird about the chins. Usually they tend to take out the shoulder issue. Is it still bothersome with both close grip UH and hammer/neutral grip on the chins?

nice food porn btw!

oh, CGBP is looking strong as fawk! mirin' and jelly/10

[fittofattofit]

Ha I don't think I've leaned up at all during the last few months, I just take flattering pics in good lighting

Don't we all

Ya I definitely don't take advantage of my parents cook books enough. I've hit a few of them up, but I definitely need to use them more. And Beef Rendang sounds amazing. Is that in the Indian or Eastern book???

In the Eastern. I'll check up the recipe and post it here for you --- it's my all-time favourite!


Great session Zack ---- you started the deads with 5 x 3 x what I got as a PR today
Strong effort on the CGBP after that, and all paused! That really is a monster pyramid --- 19 sets including the singles
Bad luck about the shoulder but you had done a huge amount of lifting up to that point, and all of it no problem until then. I don't like chins as compared to prone grip pull-ups because they put pressure on the Long Head of Biceps --- if you are cramping in the left, it's probably because that's the arm that you have supine in your mixed grip for the deadlifts, so that the LHB on the left is taking a larger strain and is pretty well worn out by the time you got to the chins

[adamsz]

Good idea on the SOHP, especially given the timing of focusing on bench for the comp. I'd also focus on some heavier rowing with some volume, see if that helps. Bench program has looked taxing as hell but you've grown like a beast on it.

Weird about the chins. Usually they tend to take out the shoulder issue. Is it still bothersome with both close grip UH and hammer/neutral grip on the chins?

nice food porn btw!

oh, CGBP is looking strong as fawk! mirin' and jelly/10

Ya I definitely wish I could throw in more rowing, but TBH I'm already pushing 7-8 hours a week lifting so it's hard to really throw in any additional stuff in without taking something else out :/

I actually didn't try the chins with a close grip or neutral grip at the time, but I did try a neutral grip today and it felt better. Thanks for the recommendation man I didn't even think of that.

Don't we all

In the Eastern. I'll check up the recipe and post it here for you --- it's my all-time favourite!

Great session Zack ---- you started the deads with 5 x 3 x what I got as a PR today
Strong effort on the CGBP after that, and all paused! That really is a monster pyramid --- 19 sets including the singles
Bad luck about the shoulder but you had done a huge amount of lifting up to that point, and all of it no problem until then. I don't like chins as compared to prone grip pull-ups because they put pressure on the Long Head of Biceps --- if you are cramping in the left, it's probably because that's the arm that you have supine in your mixed grip for the deadlifts, so that the LHB on the left is taking a larger strain and is pretty well worn out by the time you got to the chins

I don't have the eastern one, so if you dig it up I wouldn't mind takin a look at it

Don't compare my lifts to yours man, I weight 30lbs more than you... That's a huge weight difference.

I didn't even think about how deadlifting might affect the left shoulder, that's some really good analysis man. I should try some chins/pull ups on a non deadlift day and see if it still bothers me.

I'm pretty behind on posting my workouts, bout to dump 3 consecutively lol.

[RyouBakua]

good idea taking care of that shoulder

theres always other shoulder exercises in the meantime



inbefore workout dump

[adamsz]

10/26/12 5:20PM - 7:45PM

CGBP all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Squats
200 x 5
235 x 4
275 x 3
275 x 3
315 x 3
315 x 3
add belt
335 x 2
335 x 2
335 x 2
315 x 3
315 x 3
315 x 3

CGBP all reps paused
175 x 5
205 x 5
205 x 5
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5

Seated Freemotion Cable Flyes
40 x 10
50 x 10
50 x 10
50 x 10
50 x 10

TRX Reverse Flyes
7
7
7
7

Freemotion Rear Delt Cable Crossovers
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Thoughts

Left shoulder is still bothering me, and my right pec was feeling super strained - almost like it was on the verge of tearing - so I've been keeping the grip in pretty close.

I wore a Jordan shirt to the gym for the first time in a long time and I realized it SUCKS for benching. It's made from a pretty smooth soft material, so when I go to get up on my traps on the bench I just slide because of the shirt. Note to self - never wear that shirt when I have benching to do.

Squats are feeling good. The groin/hip flexor thing has disappeared for the most part. Feelsgoodman.

Got invited to a halloween costume party kinda last minute and I didn't have a costume, so I just threw on my singlet, weight belt, and taped up my hands and said I was an olympic weight lifter LOL. A lot of people said they liked it though.

[adamsz]

good idea taking care of that shoulder

theres always other shoulder exercises in the meantime

inbefore workout dump

Ya man benching heavy 3x a week and doing a heavy compound shoulder exercise like SOHP is simply too much... I'm just gonna focus more on prehab stuff like my rear delts and traps and keep it more high rep to keep the shoulders healthy. No DB raises of any kind though

[adamsz]

10/28/12 12:40PM - 2:50PM

Squats
200 x 5
235 x 4
275 x 3
275 x 3
315 x 2
315 x 2
add belt
355 x 1
355 x 1
355 x 1
315 x 2
315 x 2

CGBP all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 3
275 x 3
295 x 2
295 x 2
295 x 2
295 x 2

Dips
90 x 8
90 x 7
70 x 8
70 x 8
70 x 8

TRX Reverse Flyes
10
7
6
7

G-H Raises negatives
5
5
5
5
5

Hyper Extensions
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Thoughts

Didn't do ANYTHING yesterday except watch college football because I was hungover from the night before :/ Missed a pretty epic halloween party because of it too, but I knew I wanted to work out before work so I didn't wanna go out and stay out late. Does that mean I'm growing up? lol.

Even though I got a solid 7.5 hours of sleep, I woke up completely groggy and hit my alarm a few times. I had huge bags under my eyes and felt like my brain was just fool of fog for some reason... So I had a cup of coffee (200mg caffeine), 2 scoops of craze preworkout (about 400mg caffeine), and when I got to the gym I STILL felt completely assed out so I popped a piece of caffeine gum (another 100mg caffeine). 700 fukin mg's of caffeine just for a workout!!! I seriously think something is wrong with me.... that there stimulant tolerance, fuarkkkk.

Been slackin on my stretching/rolling after working out the last couple sessions because of time constraints If I'm gonna work out on Sundays before work instead of after I really need to make sure I wake up early enough so that I can devote a solid 20-30 minutes after lifting to that stuff. When I run out of time like I did today I told myself "it's all good, you can do it after work, just prioritize it" but alas I didn't because by the time I'm done with work I'm completely exhausted.

After benching my chest/tris were pretty run down as it was from the heavy sets, and as soon as I started the dips I noticed a ton of pressure in my sternum and elbows. The sternum thing seems to happen when I only do weighted dips infrequently and it really sucks. Brb trying to pop my sternum but I can't and it just feels like a ton of liquid/air is trapped in there. Because the elbow joints were feeling pretty beat up I used my elbow sleeves for the first time in like 8 or so months, which really helped. Gonna keep em in my gym bag for days like this.

I initially really like TRX reverse flyes, but now I don't know how I feel about them. For some reason they make my neck feel really weird, kinda like I'm doing a movement that I really shouldn't be doing. It's weird because my delts and lower traps feel great and stable doing them, but my neck just feels kinda compromised if that makes any sense. I played around with different heights for the TRX straps, but it didn't seem to make a lot of difference.

Lower back was RETARDEDLY pumped by the time I was done with the hyper extensions. Because I had to leave to get to work on time and didn't have time to stretch at all, it was the most unpleasant car ride home ever. Seriously was whining like a little girl when I got home, but by the time I was done showering it was all good.

Was in my pajamas and walked by the mirror and I thought my forearms were lookin pretty jacked so I snapped a pic:



lol yes I'm a dork...

[adamsz]

10/30/12 2:00PM - 4:20PM

Deadlifts no belt
135 x 5
185 x 5
225 x 5
275 x 4
switch to mixed grip
315 x 4
365 x 3
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2

CGBP all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 2
275 x 2
315 x 1 PR for close grip
315 x 1
315 x 1
275 x 2
275 x 2

Deficit Deadlifts standing on 2 stacked 45 plates
315 x 3
315 x 3
315 x 3
315 x 3

Neutral Grip Pullups no straps today
BW x 5
25 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

Seated High to Low Cable Row
240 x 5
240 x 6

Machine Preacher Curls
170 x 10
185 x 8
200 x 5

Ab Wheel
10
10
10

Roman Chair Leg Raises
10
10
10

30 minutes stretching / foam rolling

Thoughts

Soaked in the bathtub for awhile last night, but woke up today with some knee pain that I didn't have last night lol wtf...

Warm up sets on the deadlifts were feeling pretty fast, so I deviated from my normal plan and bumped the weights up to 4 plates for 5 doubles. First couple sets the form was pretty decent, but by the last 2 sets the form was pretty damn chitty and I was basically stiff-legging it

PRs on the CGBP! The spreadsheet called for 3 singles at 311lbs, and last time I just did 310 but this time I said fuk it man up and just round up to 3 plates. I was a little worried initially because I've never close grip pressed that much weight before, but the first single shot right up so I had plenty of confidence after that. I think for my meet in December I'll probably have 315 (or whatever the closest KG equivalent is) as my opener.

Left shoulder is still feeling kinda bummed. I think it's a good thing that I only have 1 day left on Sheiko 31, and then I'll be doing 32 which is basically a month deload because I think my body could really use it. There's just a bunch of small little things here and there that have come to add up over time that I think running #32 should remedy with the lower weights and volume. I kinda remember this happening on my first 3 month cycle of Sheiko and it working out by the end of it.

Post workout meal:



1 pack udon noodles
5 oz korean-style beef
1 cup broccoli
onions sauteed in garlic
egg whites
1 tsp mirin
1 tsp soy sauce
couple dashes toasted seseme oil
topped with nanami togarashi (assorted chili pepper)

I just threw this together off the top of my head but it ended up being really good.

[nwskier]

Ya man benching heavy 3x a week and doing a heavy compound shoulder exercise like SOHP is simply too much... I'm just gonna focus more on prehab stuff like my rear delts and traps and keep it more high rep to keep the shoulders healthy. No DB raises of any kind though

x2 on the rear delt focus. that will pay off tons

CGBP all reps paused
175 x 5
205 x 4
240 x 3
240 x 3
275 x 2
275 x 2
315 x 1 PR for close grip
315 x 1
315 x 1
275 x 2
275 x 2

PRs on the CGBP! The spreadsheet called for 3 singles at 311lbs, and last time I just did 310 but this time I said fuk it man up and just round up to 3 plates. I was a little worried initially because I've never close grip pressed that much weight before, but the first single shot right up so I had plenty of confidence after that. I think for my meet in December I'll probably have 315 (or whatever the closest KG equivalent is) as my opener.

Left shoulder is still feeling kinda bummed. I think it's a good thing that I only have 1 day left on Sheiko 31, and then I'll be doing 32 which is basically a month deload because I think my body could really use it. There's just a bunch of small little things here and there that have come to add up over time that I think running #32 should remedy with the lower weights and volume. I kinda remember this happening on my first 3 month cycle of Sheiko and it working out by the end of it.

FUUUUUU on that CGBP! gawd damn your bench has got to be closing in on dat 365 with CGBP like that. but be careful about that pec strain, don't lose the forward progress. really impressive workouts the past month, and forearms definitely looking huge. jelly of the rapid CGBP progress you've made

how'd the neutral/hammer grip chins go? I usually lean a little back on those to take biceps out and put back more in play

[fittofattofit]

Got invited to a halloween costume party kinda last minute and I didn't have a costume, so I just threw on my singlet, weight belt, and taped up my hands and said I was an olympic weight lifter LOL. A lot of people said they liked it though.

You should have just painted yourself green and worn some ripped trousers

Ya man benching heavy 3x a week and doing a heavy compound shoulder exercise like SOHP is simply too much... I'm just gonna focus more on prehab stuff like my rear delts and traps and keep it more high rep to keep the shoulders healthy. No DB raises of any kind though

x 3 on that!
That is a sh!tload of direct shoulder work you've been doing with all the pressing Zack, so rear delt work to balance sounds good

I initially really like TRX reverse flyes, but now I don't know how I feel about them. For some reason they make my neck feel really weird, kinda like I'm doing a movement that I really shouldn't be doing. It's weird because my delts and lower traps feel great and stable doing them, but my neck just feels kinda compromised if that makes any sense. I played around with different heights for the TRX straps, but it didn't seem to make a lot of difference.

I can't imagine that they would hurt the neck other than that you probably arch your neck forward as your body starts to lift (trying to bring your COG forward). I do this as well

Was in my pajamas and walked by the mirror and I thought my forearms were lookin pretty jacked so I snapped a pic:

Yep......forearms are jacked!

lol yes I'm a dork...

Only if you dress like that when you go down to buy a 6 pack of beer


Great workouts Zack. That's over 2 hours for each of those sessions and you must feel so f@cking tired when you have to go to work after those workouts
Repping all those 405 deads, those 315 paused CGBPs and 355 squats = great lifts and really looking strong for that comp!

[Jstamp]

Nice PR bro! But it sounds like you're getting pretty beat up... chest, shoulder, elbows & knees all hurt? Don't get hurt this close to the comp! Heal up, only 4 weeks left!