Let's Rock.. and a little bit of roll

brutusthebarber

After reading some of the logs here I decided to stick up my own. Mad busy doing bloody accounting exams lately but did the last one today so I've four months off before I go back to studying to get some respectable lifts.

Stats:
Age:22
Weight: 78kg
Height:180CM

I started Sheiko Program Number 29 3 weeks ago so I'm just about finished. Before I started I tested the Bench (PAUSE)/Deadlift(SUMO)/Squat/OH Press for my 1 RPM. They were 100/140/100/60 (in carlisle gym). Up to about 2 months ago I never really squatted(listening to football trainers telling me I didnt need too!!) so its pretty low but I feel it getting stronger each week.

I've three more workouts with this program to do then I'm going to retest the numbers. I was thinking of doing another Sheiko program after this one, anyone have any suggestions?

Did the gym today but just did faffed about doing some dips/pull ups/rows. I'm going to concentrate on the weighted dips. Got bw +50kg by 2 last week but nearly blacked out trying to get the last rep so I'm going to do +15kg or +20kg and get some high reps on that. Up next is Sheiko Wk 4 Day 1.

My aim is to get some decent lifts and possibly do a powerlifting competition in the next yr/18months. Lets see how it goes..

Hanley

Lol.... quit trying to be me.

I've my ICAI Cap2 exams in 8 weeks, have done 2 Sheiko cycles and competed in a shed load of PL comps!!

Good luck with it. Any reason you picked sumo deads over conventional?

Hanley

Lol.... quit trying to be me.

I've my ICAI Cap2 exams in 8 weeks, have done 2 Sheiko cycles and competed in a shed load of PL comps!!

Good luck with it. Any reason you picked sumo deads over conventional?

cardio,shoot me

dejavu ??

brutusthebarber

Hanley wrote: »

Lol.... quit trying to be me.

I've my ICAI Cap2 exams in 8 weeks, have done 2 Sheiko cycles and competed in a shed load of PL comps!!

Good luck with it. Any reason you picked sumo deads over conventional?

Well I'm lighter than you does it still count:)

I just did my P1 today it was the last exam so hopefully I get on to the next level. How many more exams you have after that??

TBH I've only start doing the deadlift since the start of the year (I blame the football). I've tried it both ways and sumo seems to suit me better. Not sure why really. Would it be the ROM involved or what??

Re the comps its one thing I've always wanted to do, if I'm going to be lifting weights I want to compete.

About the Sheiko, I'm thinking of just testing the lifts then using the same program? Any thoughts

dazf

checked out that challenge.....looks interesting when we gona start it??

brutusthebarber

dazf wrote: »

checked out that challenge.....looks interesting when we gona start it??

As soon as, I think we do the session tomorrow night then practice a few of the exercises after? Dips,Inverted Rows, Pull ups.

And you should stick up your log so you can see the progress!!

brutusthebarber

Week 4 Day 1 Carlisle
REPS * SETS
Squat
50 x 5 x 1
60 x 4 x 1
70 x 3 x 2
80 x 3 x 3
90 x 3 x 2
75 x 20 x 1 (Box Squat)

Deadlift
70 x 3 x 1
80 x 3 x 1
90 x 3 x 1
100 x 3 x 1
110 x 3 x 1

Core work: one arm rows (different variations of this), plank and side also, supermans. Then some situps to finish it off.

The 90 kg squat by 3 by 2 felt easy. My squat is coming along nicely, the box squats (have to use an end of a bench) are definitly giving me a lot more strength with the push. My hip flexibility is getting alot better too, find it alot easier to get good depth without feeling it too much the next day. Sumos are class. I'm aiming for a 2 x bw before the end of the summer so about a 160kg lift.

If anybody reads this, is there any more core exerices I could be doing?? Also, anything to increase the hip flexibility?

brutusthebarber

Hanging from last night but did a session anyway.

Squats
50x1
60x1
70x1
80x1
90x1
100x1(Current Max)
105x1 PB

Pendlay Rows
60x5x2
70x5x3

Shoulder Press
50x5x5

Pull Ups
35 - 7 sets of 5.

Face Pulls
Worked to 30 kg with reps of 8.

Death by Barbell
1 set using 35kg.

Core Work. Situps. Stretch.

Happy with getting the squat 105 kg, it felt fairly easy and considering I was dyin its not too bad. When I test it properly I think 110 will go too.
The death by barbell wrecked me but its a quality exercise, the aim for this is to get to using 50kg for the entire set.

brutusthebarber

Wk 4 Day 2

I was supposed to deadlift today but the person I trained with wanted to squat so I owe Sheiko a deadlift, probably do it tomorrow if my hips aren't in bits.

SQUAT (Box)
60x4x2
70x4x2
80x4x1
90x2x1
Without box
90x2x1
100x1x1
105x1x1
Back to box
70x6x1
80x6x1
90x6x1

BENCH (All paused)
50x5x1
60x5x1
70x4x1
80x3x2
90x2x1
90x3x1


Loads of stretching and core stuff. I started the session with the plank, side plank, supermans and realised that when I do this stuff before a squat/deadlift session the lifts are a hell of a lot easier. So I'm going to do the core at the start and end of every session. The squat session killed me but it was good to get that amount of volume in. I was squatting with my Da, he used to be involved in the Hercules club so he gave me a good few tips re the squat and bench. He also squatted 120 for 3 at 54yrs of age:eek:
Good session overall, deadlift tomorrow.

brutusthebarber

I'm pushing the deadlift to tomorrow, where I intend on wrecking myself. Anyway did a good assistance session.

SLDL
60X5X1
70X5X3
75X5X1

Dips
bw x 12
+10kg x6
+15kg x6
+20kg x6
+25kg x6
+30kg x6
+15kg x10
+20kg x8
After each of the above sets I did 5 chins, each with pause at top and slow as possible coming down.

Weighted Chins (All pause at top and slow as possible coming down)
+10 x3.
+15 x3
+20 x3
+15 x3
+10 x3

The weighted chins are very hard when combined with the pause at the top then coming down as slow as possible. The dips are getting stronger, would love if the gym had 25kg plates but you use what you got. The SLDL always kill my hamstrings. The weight I finish with will be the weight that I do the middle 3 sets. Quck question.. Should I reduce the sets and increase the reps for the SLDL or continue as I am??

brutusthebarber

DEADLIFT
70x3x1
85x3x1
90x3x1
105x3x2
115x3x2
125x2x3
80X6X1
90X5X1
100X4X2

Absolutely shattered after this..

Did some face pulls, worked to 30kg.

Planks (All variations) And some leg raises. Stretched. Wrecked.

Was happy doing the 125 by 2 three times. I usually sqaut and deadlift the same day, I might try doing one day heavy squats with some speed deadlifts and then vice versa see how it goes. One more Sheiko session to go then re-work the numbers and go again. Not sure whether to do this program number again, might try a different Sheiko program.

brutusthebarber

Wk 4 Day 3
SQUAT
50X6X1
60X5X1
70X5X1
80X3X1
85X3X2
90X3X6
60X6X1

BENCH
60X6X1
70X5X1
80X4X2
85X3X2
90X2X1

I might do one more traning session then rest on Friday and Saturday, do a light session on Sunday and test one of the Squat/Bench/Deadlift on the the Monday..

That month of Sheiko felt good, I think I could cope with some more volume too so all in all... Sheiko rocks balls:D

brutusthebarber

No time at all tonight, went to the gym and did the following;

75 Chins/Pull ups (all variations)
75 Dips.

Did the above in 15 sets, 1 set was 5 chin/pull ups and 5 dips. Tooke me 25 mins. I think I'll do this weekly. Want to get to the 100 of both in under 30 mins and then work from there.

After some sound advice I'll be adding 10% to all my lifts and starting Sheiko again on Monday.

Hanley

brutusthebarber wrote: »

No time at all tonight, went to the gym and did the following;

75 Chins/Pull ups (all variations)
75 Dips.

Did the above in 20 sets, 1 set was 5 chin/pull ups and 5 dips. Tooke me 25 mins. I think I'll do this weekly. Want to get to the 100 of both in under 30 mins and then work from there.

After some sound advice I'll be adding 10% to all my lifts and starting Sheiko again on Monday.

Jeepers.. .that's good going!

brutusthebarber

Hanley wrote: »

Jeepers.. .that's good going!

Cheers Man, I just changed it there, it was 15 sets!

I was working in with someone at the pull up bar so I think that helped alot, gave me an exact rest time.

brutusthebarber

Wk 1 Day 1 Reworked Numbers

SQUAT
60X5X1
70X5X1
80X5X6

BENCH
60X5X1
70X4X2
80X3X2
85X3X3
90X3X1
85X3X1
70X6X3

LEG PRESS
80KGX15
100KGX15
120KGX20

Felt good after a few days off to get back into the squats. I was in the gym last saturday and just did a few random things so good to be back into a program. I'm going to try out the high reps in the leg press and just slowly increase the weights.

Bench was all paused again, felt fairly handy. This is Sheiko program #37 so it looks like it has alot more volume.. we'll see how it goes. Deadlift tomorrow.

brutusthebarber

WK1 D2 (Yesterday)

DEADLIFT
80X5X1
100X4X3
105X3X2
90X5X?(after every set)
110X3X2
120X2X2
130X2X1

Absolute terrible session last night.. the bar felt glued to the ground. Don't know whether I was just shot from the previous day or what. I dropped to 90 after each set just to try get some speed going. Shocking stuff. Going to really have to sort this out.

brutusthebarber

Wanted to do some work on the sumo so I just stayed in my gym (garage).

Worked up from 60kg to 110kg, increments of 5kg, with 2 sets of 5 at each weight. Concentrated on getting my ass down and keeping the form perfect. Felt alot better than Tuesday night anyway. I finished it off with 15 reps of bw, 80kg, as thats part of one of the new challenges. Its bleedin tough, looking forward to tryin them out tho.

Did a load of stretching as its squats tomorrow.

brutusthebarber

WK 1 D3 (Yesterday)

SQUAT
60X5X2
70X4X2
80X3X3
85X3X3
60X10X1

SLDL
60X5X2
70X5X1
75X5X1
80X5X1

PENDLAY ROW
60X5X2
65X5X1
70X5X1
60X5X1
Did Inverted rows inbetween the rows and the SLDL, just put the bar back on the rack and did them from there.

BENCH
50X8X1
60X7X1
70X6X1
80X6X1
90X7X1..Spotter touch on last 2
100x3x1..spotter touch on last 1.

I was thinking about the squat all day yesterday as I think I'm doing it wrong. After reading one of the threads on squats and also Kevpants log I tried out a few different things. Before, I would do it Rippetoe style, head down and elbows up and all that, I was able to hit parallel but coming up was a struggle. So yesterday, I kept the head up, elbows lower and back and the difference was ridiculous. I was able to go down way below parallel and coming up was alot easier, so I owe that thread and Kevpants a thanks! Delighted with the bench too, was working in with someone and they were doing a hefty bench so it pushed me on to do more.

Going to squat again today.

brutusthebarber

WK2 Day 1

SQUAT
60X5X1
70X4X2
85x3x2
90x3x1
95x3x2
90x5x1
80x6x2

LEG PRESS
80x12
100x10
120x10
140x10
120x12
100x15

BENCH
60X12X1
70X10X1
60X18X1..went for 20, arms felt like jelly after yesterdays bench.

Happy with the squats, doing the leg press straight after is tough, legs will be stiff tomorrow. The new way of doing the squats is defo alot better and even has my knee in better shape.

brutusthebarber

Warmup sets of dips and chins, then..

3 sets of 3 Chins followed by 5 dips
@+10kg
@+15kg
@+20kg

Then went up in weight by reps of 3..
+20x3
+25x3
+30x3
+35x3
+40x3
+50x2

Finished it off with as many chins/pull ups as I could do in ten minutes, doing sets of 3. I didnt count how many I got, next time I'll do sets of 4 and just keep upping the reps.

brutusthebarber

WK2 Day 2

DEADLIFT
Warm up with 60kgs for a few sets..
75x4x1
90x4x2
100x4x1
110x4x2
75x4x1
90x4x1
105x3x2
115x3x2

Did some lat pull downs and inverted rows. Then did core. Deadlift felt good, the weight is coming up alot smoother than before and my ass is stayin down too. Last deadlift session I did 120 by 3x2 but the form was pretty poor so I dropped it down and got the form right, I'll go back to that next time I'm deadlifting.

brutusthebarber

Feeling shattered at the minute but I wanted to do a bench session anyway.

BENCH
60x6x1
70x5x1
85x4x2
92.5x3x2
95x2x1
85x4x1
80x5x1
70x5x1
65x15x1

INCLINE
60X5X4
65X5X1.. Will do 4 of this next time then increase to 70kg.

Felt wrecked after the bench but I wanted to start including the incline, so hopefully I get some rewards from it. Going to take tomorrow off and get back to it Friday (astro Thurs).

brutusthebarber

Last Friday 22/5

Squat
60x6x1
70x6x1
80x6x1
90x5x1
100x2x1
105x1x1
110x1x1
115x..fail
115x1x1 boom
75X20X1

SLDL
60x5x1
70x5x3
80x5x1

Lat Pull Downs
Worked down from 70kg to 100kg with 5 reps at each weight.

Legs were shattered from astro, still felt good squatting though. Finishing it off with a 20 rep was very tough.

Saturday
Went for a swim, 10 lengths.. shocking how bad my fitness has gotten, going to have to pick it back up.

brutusthebarber

WK 2 DAY 3

SQUAT
60X6X1
75X5X1
85x5x1
90x3x6
85x3x2
75x6x1
60x6x1
50x10x1

BENCH
50X6X1
75X5X1
80X4X2.. Last rep of each set paused on chest.
85X3X2.. Last rep of each set pasued on chest.
90x2x2
80x5x1
75x5x1
70x10x1

Squats feel good, its good just working on reps and getting the form right (well I think its right). I'm going to film some lifts, dont know what the Carlisle's policy is on filming so I might do them out my garage, see how I get on. Mainly for form check (the 1rpm will be done in a few months).

Delighted with the pause on the end of the bench sets, always good to have the last rep fly up.

brutusthebarber

Annoyed with todays session just didnt feel right so I'm going to do some of the fitness challenges tonight. Anyway, did the following..

Pull Ups
5x2 bw

SLDL
60X5X1
80X5X3
85X5X1
60X6X1

Hang Clean
Warmed up with 40kg.
50x3x2
60x3x3

Shoulder Press
40x6x2
50x5x2
Went into push press..
60x5x3 I can go heavier with this just concentrating on getting the technique right.

Inverted Rows
5x2

Dips
10x2 bw
32 in sixty seconds. Not bad, there is more there though.

Leg Press
80x10x1
100x10x1
120x8x1
140x8x1
160x5x1
180x5x1
200x5x1
220x5x1
230x10x1

As I said just wasnt happy with the session. I'll just put it down as a bad session and concentrate on doing one of the challenges tonight.. I'm going to go for the Transform special, looks like a dinger of a workout. Instead of doing that I filmed the max for the three lifts.. going to find out how to work this computer thingy and get them up.

brutusthebarber

Right so I tested the max for each lift so here they are.

Bench 100kg at 77kg bw

Deadlift 150kg @77kgbw

Squat 110kg @77bw

I reckon my squat wasnt deep enough.. What are peoples views?

Hanley

Bench and deadlift were a-ok for the challenge purposes. Squat was about an inch or two high I'm afraid. Pretty much the same ass Bossarky's the other day.

Form wise... bench was pretty good. Your lats/upper back are probably a bit behind strength wise tho (watch how your elbows flair out).

Deadlift was a bit scary to watch... I don't think I've ever seen someone start with their hips and shoulders at the same level and still make a lift!! Way to grind it out. Not the healthiest long term approach tho.

Other than the squat being a bit high it was good tho!!

brutusthebarber

Hanley wrote: »

Bench and deadlift were a-ok for the challenge purposes. Squat was about an inch or two high I'm afraid. Pretty much the same ass Bossarky's the other day.

Form wise... bench was pretty good. Your lats/upper back are probably a bit behind strength wise tho (watch how your elbows flair out).

Deadlift was a bit scary to watch... I don't think I've ever seen someone start with their hips and shoulders at the same level and still make a lift!! Way to grind it out. Not the healthiest long term approach tho.

Other than the squat being a bit high it was good tho!!

So do you reckon its flexibility with the squat or something else?

I'll keep that in mind bout the elbows, it happens when I'm doing a max rep though. Should I drop down in weight and keep the elbows tucked?

For the upper back/lats, would rows and pull ups be the best bet?

Yeah the deadlift is not good viewing. When I lift conventional my ass stays high.. but sumo it stays low. Its just something I have to work on.

Thanks for the comments man

brutusthebarber

SQUAT
60X5X1
70X5X1
75X4X2
85X3X2
90X3X5
60X6X1
70X5X2

25 Pull ups/Chins supersetted with 25 dips. Each set was 5 pull/chin ups follwed by 5 dips.

Then I did three sets of 5 chins with 10 dips.

I think I was breaking parallel with the squat but I'll film it again in my garage and mark out where I have to go down as far as to make sure I do actually break parallel. I'll do that Monday.

Next time I'm doing the pull ups and dips superset I'll do them all weighted.