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

brutusthebarber

Did the Transform challenge today in my gym. Did it in 46:37 which I was fairly happy with. I kept each k under 5 mins, struggled on the Ab rollouts though.

The challenge is one of the hardest things I've done in a long while. When your starting the 4th round your thinking what the hell am I doing. Hopefully doing this and a few of the other challenges will get the fitness up to a decent level.

brutusthebarber

Went down to do Wk3 Day 1 of the program but after the first set of squats I got a shooting pain in my lower back ->ass ->hamstring so I had to call it quits with the squat. Disgusted with it really, dont know whether it was down to the challenge yesterday or what so I'll just have to see how it goes. Did the bench anyway and a few other things.

Bench
60x5x1
70x5x2
80x4x1
85x3x2
90x3x3

Shrugs
100x5x4
120x5x1

Pull ups
5x2

Chins.. with 2 second pause at top of each rep.
5x5

Bench is okay, the 90kg is going up relatively easy but not as easy as I'd like. Think weighted dips and incline bench are the way to go to get the bench moving.

brutusthebarber

Messed about in my garage tonight..

Did 48? push ups in one minute.. video to follow.

Did a good few sets of the wide grip pull up.. going to test this one out over the weekend.

http://www.youtube.com/watch?v=UUgA9NfH0qQ

edit: think that was 49?? ..

cardio,shoot me

i counted 48, last one was just out of time

brutusthebarber

cardio,shoot me wrote: »

i counted 48, last one was just out of time

Tough call on the 48:) I wasted a couple of seconds asking how many seconds I had left.. went like this..

"Whats left?"...
"What?"
"Whats left!?"
"Time"

brutusthebarber

I've to start back into Sheiko on Saturday, I went up tonight just to do some light squatting to see how if the pain would come back. It felt okay so i squatted and did the following:

SQUAT
60X5X1
70X5X1
80X5X1
90X5X2
100X3X2

PRESS
50X5X2
52.5X5X1
55X3X1
50X5X1

DB Bench
25x8x2
27.5x8x1
30x8x2

DB Row
25x8x1
30x8x2
30x10

Shoulder Death
2 Sets with 10kg

Pull Ups
5x2 @bw

Was happy with the 100x3x2.. before I started Sheiko my max was 100 so its not bad going to be repping it bout a month an a half later.

I seem to just be stuck on the shoulder press, going to drop it back down and increase the reps.

brutusthebarber

Yesterday

Pull Ups
6x3

Chins
+5 x 10
+10 x 6
+15 x 6
+20 x 5

Dips
+10 x 10
+15 x 8
+20 x 8

Then did three sets were one set is 3 Chins and 5 Dips:
+10
+15
+20

At the end I kept the 20kg on and tried to knock out as many as I could, got exactly 2 chins and 10 dips. Think I my arms were dead from the previous sets. Decent session though, I want to get up to doing a chin at +30kg, once I hit that I'll concentrate on weighted pull ups.

brutusthebarber

Saturday
Sheiko Wk 3 Day 1

Deadlift
60x6x1
70x5x1
80x5x1
90x5x1
100x4x2
105x3x1
110x3x1
120x2x1

Just keeping it easy, wanted to see how my leg felt doing the sumos and it was alright so I'll just ease back into it.

Clean
60x5x3

Bench
60x6x1
70x5x1
80x5x1
90x3x1
92.5x2x1
60x6x1

Elbow was acting up a bit after the cleans. It felt grand throughout the bench but still was a bit sore when I was leaving the gym. If I'm doing the cleans I might just do them in my own gym instead of the carlisle. See if the change in bar will make a difference.

brutusthebarber

Today: Didnt have much time today so just squatted and that was it.

So after a decent warmup..

60x6x2
70x6x2
80x5x1
90x5x1
100x3x1
Belt
105x3x1
110x3x1 we're truckin now

Delighted with the 110x3x1.. go team.

brutusthebarber

Carlisle

SQUAT
60X8X1
70X6X1
80X5X3
90X4X2
60X8X1

SLDL
60x8x1
70x8x1
80x8x1
90x8x1

BENCH
60X10X1
70X6X1
80X6X3
60X12X1

Had a match last night so I was wrecked all day and in a bit of a rush to get to the gym. So I just did a light squat session, legs are in ribbons. PR with the SLDL, I think I'll stick to the 8 reps for this.

Not happy with the bench at all, feel like its just going nowhere. With Sheiko I'm doing the same reps as before, not any easier not any harder, just staying the same. I might have one more bash at a Sheiko program and then go back to the 6,6,6 way of sets that I did before. Sheiko for squat and deadlift is class but I reckon a change will do me good with all the lifts.

brutusthebarber

Carlisle today

Warm up
10 min dynamic set.

Deadlift

60x6x1
75x6x1
90x5x1
100x4x1
105x4x2
110x3x2
115x2x2
120x2x3

Bench
60x8x2.. warm up the elbow
70x6x1
75x5x2
80x5x1
85x8x1
85x6x1
80x7x1
60x12x1

Chins
5 sets of 5

Deadlift felt good trying to keep the form right while slowly increasing the weights. The bench was a PR for reps, had a spotter today so wanted to push the reps.

The dynamic warmup is probably the best thing ever. I saw it on Roper's blog and on a thread a while back so tried it out today. It really loosened out my hips and hammers, felt very good. I finished off the session with it too.

I'm leaving squats for a week, as that niggle is still there so better to be safe. I've a few cup games coming up so dont want to risk it.

brutusthebarber

Carlisle

Warmup

Shoulder Press
Neutral Grip
Barx10
40x8x1
50x5x3
40x6x1
Wide Grip
Barx10
30x10
40x8x2

Pull Ups
3 Sets of 5 with 10 second break in between each set

Chins
3 Sets of 5 with 10 second break in between each set

Dips
3x10@bw

Bench
60x8x2
70x5x2
80x4x2
90x2x1

Warm down, slower version of warmup.

Weighed in at 80kg today although havent really noticed much change. Arms felt dead after the shoulder press and the pull ups knackered me, so bench was very poor.

Stiff as a board after the deadlift yesterday so took extra time with the warmup and also did a good few sets of planks.

brutusthebarber

Carlisle

Warmup .. 15 Mins

Pull Ups
5x3@BW.. 10 second rest in between each set

5x3@+5kg
5x3@+10kg

Dips
10x3@bw
6x3@+10kg
6x3@15kg
Wide Grip Dips
12x3@bw

Wide Grip Chins
5x3@bw

Finished it off with 5 Pull ups. Happy with tonights session, took me bleeding ages and was alot of volume to get through. I'm going to stick with this format and just add 1 rep to each set the next time I do it. It looks all over the place but it works.

brutusthebarber

5 rounds of 1min skipping, 1 min bag.

Then went for a run, map my run puts it at about 2 miles.

Didnt time it just wanted to get a run in, two matches next week so want to get the fitness up.

Rest tomorrow.

brutusthebarber

Carlisle Sheiko Wk 3 Dy1

Squat
50x8x1
60x5x1
70x4x2
85x3x1
90x3x1
95x3x1
90x3x5

Front Squat
Bar by loads
40x5x2
50x5x2
60x5x5

Bench
60x8x1
70x6x2
80x6x1
90x6x1
70x8x1

Squat
60x6x2
Front Squat
60x5x2

Bench
60x10
70x10
60x10

Right, this attempt at the program has been brutal really, I'm going to finish it off anyway and then start again. There are 5 more sessions with this one so I'm going to bust my balls and get every stinkin rep I have to.

First time doing the front squat, felt good. I'm going to do this every session.

90 by 6 with the bench felt strong, hopefully it slowly progresses.

brutusthebarber

Carlisle

SHOULDER PRESS
Neutral Grip
BarxLoads
45x8x1
52.5x3x5
40x8x1
Wide Grip
BarxLoads
35x10
45x8x2

CLEAN
60X5X2
70XFAIL
60X5X1

SHRUGS
Worked up to 110 in sets of 5.

Pull Ups
@bw 8x2

Dips
@20x2

Chins
6x2

Sick I didnt get the 70 with the clean. I'll keep at it though.

Pull ups are motoring nicely, was happy with the two sets of dips too.

I focking hate shoulder pressing! I'll just keep at these reps and slowly increase the weight.

brutusthebarber

WK 3 Day 2

Deadlift
60x loads
80x5
90x4
105x4x2
110x4x1
115x3x2
120x3x1
130x2x1
100x4x2


Bench
60x6x1
70x6x1
85X4X2
90X3X2
92.5x2x2

Tried the creeper with 60kg.. only managed to get to the eight set and complete 4 reps of that. Goddamn thats hard.

Deadlift was a killer, hips are shot from my match last night. Felt good to bust out the reps though.

brutusthebarber

Didny have any time for a proper session, it will have to wait til Saturday. Went the gym for half hour..

Pull Ups
9x2 @bw

Dips
20
15
15
12.. wide grip

Chins
3 sets of 5

Front Squat
40x5x2
50x5x2
60x5x2
65x5x1

Lat Pull Down.. close grip palm towards

Worked down from 75 to 100 with sets of 5.

brutusthebarber

Went for a run in the Pheonix park today, as its whopper out.

Did 4 miles, didnt time it just wanted to get through it without worrying about a time.

AC/DC tomorrow:)

brutusthebarber

Wk 3 Day 3

SQUAT
50xLoads
60x6x1
70x5x1
80x5x2
90x shooting pain in arse.

BENCH
60X6X1
70X5X1
80X5X2
90X2X5
60X6X1
70X6X2
75X6X2

LAT PULL
Behind the head, worked to 80kg with sets of 8.

The pain is the same as before, I managed to stretch it out to the point that it wasn't hurting when I was walking. Might have to go see the physio about it, not sure yet. Balls!!

itsallaboutheL

brutusthebarber wrote: »

Wk 3 Day 3

SQUAT
50xLoads
60x6x1
70x5x1
80x5x2
90x shooting pain in arse.

I just snorted a load of green goo reading that!!

brutusthebarber

itsallaboutheL wrote: »

I just snorted a load of green goo reading that!!

Jaysus, give the screen a good wipe!

brutusthebarber

Garage

Long warm up

Shoulder Press
40x8x3
45x8
50x5x2
52.5x5
55x3

Rows
40x15
60x10
70x10x2

Close Grip Bench
60x8
65x8
70x8
75x8
Supersetted with Inverted Rows
10
8
8

Straight Leg Raises
3 sets of 10

Chins
3 sets of 5
Supersetted with bar curls
3 sets of 10 with 40kg

Right, I think I'm going to have to end the Sheiko program, this attempt at it has been dire to say the least. I had too many breaks were it would be a week or more that I wouldnt be doing some aspect of the program, be it down to football, injury, time whatever.

Also I'm not sure whether Sheiko is right for the level I'm at now. The compound lifts have improved, but then up until about 3 months ago I was never doing them on a regular basis. So I think its down to the fact that I've incorporated them into every session.

I reckon I jumped the gun, plowing into an advanced (for me) powerlifting program , when 5x5 program would have yielded similar or better gains. I havent decided exactly what I'm going to do yet, 5x5, the skinny bastard program or jump on the 5/3/1 bandwagon.

brutusthebarber

Thursday (Garage)

Pull Ups 2x10 bw

Inverted Rows 2x10 bw

Squat
60x10
70x6
80x5
90x5
100x5x2

Chins 2x10 bw

Incline Bench
60x10
65x8
70x8
75x8

Sets of front and side raises using 10kg plate.

Friday (Garage)

Had no time at all, did the following

Pull Ups 1x12

Bench
60x10
70x2
80x2
90x3
100x1x3
105x1

I wanted to get a couple of singles at 100, felt alright so I went to 105.

I'm going to start using the W4SB program. I will have less and less time to train in the next 2 months, so my garage is my training hub until September. The program has a sh1t load of variety, and I cant see how I'll ever get bored doing it.

Going to start it today!

brutusthebarber

Westside

Using the below links and also Kev's post, I put together the program I'll follow for as long as I progress.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html
http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

Session 1 RE Bench, triceps, shoulder, Lats/upper back
Session 2 ME Squat, hamstrings, lower back, ab, grip
Session 3 ME Bench,triceps, shoulder, Lats/upper back
Session 4 RE Deadlift, hamstrings, lower back, ab, grip

I've opted for the RE, on the basis of Kev's post, and it just seems to make sense! The Defranco article lists the exercises that I'll follow for the secondary lifts, using different exercises for each session. I will change the lifts after a 2 week cycle (just for the accessory work!)

For the bench, I will use three different exercises on ME day, close grip, incline and standard bench. Hopefully this 3 week cycle will work and I wont lose any bench progress.

The squat and deadlift days will be just that, squat and deadlift days. Deadlift will stay sumo, squat will be squat!

brutusthebarber

Session 1

RE Bench
60kg x15,20,15
Following this, "Work up to 3 sets of max reps, rest 60 seconds between sets".

Pull Ups
4 sets of 8

Shoulder Press
40kg x 10 x 3

Lat Pull Down
80kg x 12 x 3

Dips
3 sets of 10
Supersetted with
Barbell curls: 3 sets of 10 at 40kg

Ab work, core work for about 10 minutes.

Loads of hip stuff, found a couple of extra hip mobility exercises here

brutusthebarber

Yesterday

ME Lower

Deadlift
Warm up sets with 60kg
70x3
80x2
90x2
100x2
110x3
120x3
130x3
125x3
120x1

GM
3 sets of 10 with 40kg.. First proper time doing them, takes a bit of getting used to. Felt tough after the deadlifts.

Single Let squats
3 sets of 12 each leg.

Barbell reverse lunges
Used only the bar for this, just to get used to it.
3 sets of 10 (5 each leg)

Upright rows
3 x 10 @40kg

10 min circuit of core, hip, ab stuff.

5 minutes bag

brutusthebarber

ME Upper Yesterday

BENCH
60x10
70x4
80x3
90x2
100x1
105x1
107.5x1 PB

JM PRESS
3x10 @40

Chest Supported Row
40X12 @ 80

Inverted Rows supersetted with Pull Ups
3 sets of 5 and 5

brutusthebarber

RE Lower Today

SQUAT
60X10X2
70X10X2

One Arm Lat Pull Down
3 sets of 10 with 40kg

SLDL
60X10X3

Bench Machine Thing Press
80 x 10
100x10
120x5x5

Loads of core stuff, tried the suitcase deadlift ( a t-nation special so its obviously the best thing in the world), the chain saw thing with the barbell. All felt good.

Squats were sh1t, with astro the hips take a pounding so they were focked for squats. This session was meant for Saturday but I plan on wrecking myself at Oxygen so when needs must.

For the bench press thing, it is two handles with the weights on either side. Its not the best thing in the world but it allows me to get some heavy presses done with the safety of a rack. I figure using the weights at a premium to my bench will get me used to pressing heavy. So why not!

I'll just at 2.5 or 5 to the SLDL and keep on moving up.

brutusthebarber

RE Day ... Today

Shoulder Press
42.5 x 10 x 3
60 second break between each set

Pull Ups
4 sets of 9

Bench
10 sets of 3 of 60kg, 30 seconds between each set.

Lat Pull Down
2 sets of 12 with 90kg.


Had no time to finish the third set of pull downs and sadly no curls. the above took me 25 mins to do and I managed to sneak a few planks in aswell. Next session I will do the heavy ab work.