Just takes time.
You will eventually get the groove.
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Thread: It's a long way to the top...
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07-12-2014, 04:51 PM #511
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07-13-2014, 07:22 AM #512
Yeah I'm hoping so. The movement itself feels better and better but the weight just feels heavy. I'm confident that training this is increasing my conventional pull for sure so planning on hammering this out until I get a month out and then switchin to conventional for the meet
Could also just be that I got used the bar flying off the ground conventionalLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-15-2014, 10:19 AM #513
Finished up 37 last night. Looking into a massage to potentially help with my lower back tightness and then gonna just deload/do bb style stuff rest of week before starting up a new cycle Monday (not sure what yet).
Sheiko 37 W4D3:
Bench:
45x12
95x8
135x5
165x5
195x5
195x5
195x5
195x5
195x5
Then did some misc stuff quick as I had to rush out.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-17-2014, 06:52 AM #514
Got a massage last night for the first time in my life. Was told my quad was very tight which may contribute to some knee pain and even be related to the back and also my hips were real tight so I should focus on really stretching both those out.
Will give that a go, don't think I've ever focused on my hips before so it would make sense they are tight
I honestly don't think the massage itself was all that great or really did all that much but maybe it did. Don't know if I'll get another one anytime soon a foam roller and lacrosse ball is way cheaper
Still gotta figure my programming out here, will prob go in tonight for a misc workout then hit DLs on saturday and program around that starting next week.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-17-2014, 07:06 AM #515
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07-17-2014, 07:48 AM #516
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07-17-2014, 08:38 AM #517
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07-17-2014, 04:27 PM #518
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07-21-2014, 06:30 AM #519
Good news is I hit some nice PRs bad news is my back was hurting after getting into a full arch for the first time in awhile. I think I have to get it looked at sometime now oh well
Bench was moving fast and feeling good
Bench:
45x12
95x8
135x5
185x3
225x1
245x1
265x1 PR
275x1 PR!
There may have been a little dip in the 275 but not sure, definitely good enough to count for a gym PR but may have been close at a meet. Weight definitely came off my chest very fast though before sticking a little halfway up.
Going to figure out my programming in next day or 2 prob will just start another sheiko run and start squatting again tomorrow and hope for the best.
I should have asked beforehand it def wasn't deep tissue
lol I knew I forgot something!Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-21-2014, 06:31 AM #520
Also should be noted that it was a 20 pound gym PR (grinded 255 about 3.5 months ago) and I also am about 10 pounds lighter.
Sheiko working nicely for my bench.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-21-2014, 06:34 AM #521
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07-21-2014, 08:58 AM #522
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07-24-2014, 06:45 AM #523
Was trying to find a meet towards the end of the year so I can plan out training but saw nothing near me. Hopefully something opens up soon, would like to have a meet on my radar.
So when in doubt just run Sheiko 29. I set bench max at 285 and squat max at 365 (which is prob my true max now with how little I've squatted since my meet sigh). I just eased back in yesterday to squats didn't do what was programmed because A) want to go slowly because of knee/back and B) didn't have my squat shoes.
Sheiko 29 W1D1:
Bench:
45x12
95x8
145x5
175x4
175x4
200x3
200x3
215x3
215x3
215x3
215x3
215x3
200x4
200x4
200x4
200x4
Squats:
worked up to 185x3x5
Did some high rep extensions and some tricep stuff after.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-24-2014, 06:56 AM #524
o lawd dat sheiko...
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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07-24-2014, 10:09 AM #525
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07-25-2014, 08:34 AM #526
there aren't many greater feelings than taking your knee sleeves off after 16 sets of squats
but then you have to do like 10 sets of bench when they're offLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-25-2014, 08:39 AM #527
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07-27-2014, 02:09 PM #528
Well today went awful. Its been a hectic week (sold 2 cars, bought a car on top of an already busy work week) hopefully can have more focus and less training distractions moving forward...and get less weak.
Sumo DLs:
135x5
185x3
225x2
275x1
315x1
365x1
405x1.5 what?
incline bench: Sheiko 29 W1D2
45x10
95x8
135x5
185x6
185x6
185x6
185x6
pull ups:
BWx3x10
Did some abs, guns, then went for a 3 mile jog/walk/sprint combo.
Thanks! Bench is going well at leastLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-30-2014, 06:27 AM #529
I'm so withered. Squats felt great warming up, got to first working set and my back got tight. Going for one last ditch effort to solve this on my own before going to see someone about it. Since squats (and arching hard on bench) is all that bugs it really just going to scrap them for the next month or so and replace them with lots of light lower back stuff and train legs with other exercises. Sumos don't bother it at all so will keep them in. Push/Pull it is I guess.
Sheiko 29 W1D3:
Squats:
45x5
135x5
185x5
215x4
215x4
255x3
255x3
275x3
275xold
Bench:
45x12
95x8
135x5
175x5
200x4
215x3
215x3
230x2
230x2
215x3
215x3
200x4
175x6
145x8
Cable Flies:
3x10
Tricep Pushdowns:
3x10Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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07-30-2014, 08:52 AM #530
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07-30-2014, 10:01 AM #531
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07-30-2014, 01:09 PM #532
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07-31-2014, 05:53 AM #533
Thanks man. The nice thing is there is no pain management, it really affects my day to day life about zero. It just gets very tight directly after a squat set or if I arch as hard as possible (a mini-arch is fine) so I know clearly something isn't right and I need to rid that before squatting/arching again. I could just squat with lower percentages but this last time it got tight after a 275 set which is like 65% so if I can't even do 65% I'm just going to avoid it for the time being and if it doesn't improve go to see someone about fixing whatever issue it is.
Yesterday had some misc stuff with a bunch of light lower back stuff I'll be doing 2-3x a week.
GMs:
95x3x6
RDLs:
135x3x8
Hyperextensions:
BWx3x10
OHP:
115x3x6
Shrugs:
3pps 3x8
Face Pulls:
130x3x10
Guns:
DB Curls 50x3x6
Standing Cable Crunch:
180x3x16Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-02-2014, 10:23 AM #534
Yesterday's bodybuilding work (sigh I miss squats)
Sheiko 29 W2D1:
Bench:
45x12
95x8
145x5
175x4
200x3
200x3
230x3
230x3
230x3
230x3
230x3
Cable Flies:
50x3x10
Tri Pushdowns Rope:
3x10
Leg Extensions:
5x20
Leg Curls:
3x20
Might head in today and just do some core stuff and light lower back circuit again.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-04-2014, 09:56 AM #535
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2122
Hey man.. saw you on psycho's log. How are you liking Sheiko so far? My dad's really into volume training, whereas I'm more into intensity, but he can't stand GVT.. Sheiko seems like the right mix of volume and intensity imo.
My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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08-04-2014, 12:19 PM #536
I like it a lot. Have probably run 10 or so cycles of Sheiko over last 2 years and made some real nice progress with squats and bench. Didn't like it for DLs so just always scrap that portion and replace it with something.
Bench especially has been moving awesome lately increasing around 20 pounds at 10 pound lighter BW over past 3 months.
Welcome to the logLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-04-2014, 01:44 PM #537
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08-04-2014, 05:46 PM #538
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08-05-2014, 08:20 AM #539
Did end up doing a light low back circuit with GMs, RDLs and hyperextensions on Saturday probably going to do the same thing today.
This was from yesterday:
Sumo DLs
worked up to
275x7
275x7
275x7
Real light just kind of resetting and getting some work in after failing on a rep last week.
Sheiko 29 W2D2 Bench: looked really light so did some nice long pauses on each rep and it def made it a little challenging at the end.
45x12
95x8
145x6
185x6
185x6
185x6
185x6
185x6
185x6
Pull Ups:
Wide Grip BW 3x8
Seated Cable Rows:
130x3x8
Guns:
Incline DB Curls 40x3x6, Hammer Curls 45x2x8Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-05-2014, 08:34 AM #540
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