A boy named Sharon

Thursday 7 May 09

Deadlift
1x10x135
1x3x225
1x3x315
1x3x405
4x1x475
1x1x405

SOHP
1x10xBar
1x5x100
1x5x125
1x5x150
1x5x175
1x6x200
I thought my OHP had probably gone down after last week. I'll bump it to 205 next week.

Rows on some machine.
1x10
1x8
1x6
1x10
Didn't want to do these but there was no t-row machine with chest support so I just kept loading each side until I got to 4 plates each. I'm not even sure if that's good or bad.

Dips
1x25
 
Friday 8 May 09

Treadmill
5 min walk
10 min 5mph
5 min 6 mph
2 min 7 mph
2 min walk
1:30 8mph
1:30 walk
1:30 8.5 mph
3:00 walk

Rowing Machine
15 Minutes 3000m

My legs felt pretty good. They started hurting around the 14 minute mark of the run. I was pretty surprised that I never really got to breathing hard. My heart did start beating like crazy though, but that's because I have retarded heart syndrome. I guess this would qualify as a mostly lsd type day.
 
Are you trying to do a high bar or a low bar squat? It's hard to tell the bar position from the video.
 
It's supposed to be low bar squats.

Did you look at the deadlifts also?

The video is off my cell on a dips bar. It's a little deceptive.
 
Your deads look pretty good. You do a good job keeping the bar over your scalps and pulling back. It looks like you're a natural puller. You just were not strong enough with 515. You should be able to get it soon.

You might want to put the bar a little closer to your body at the start.

You're not a natural squatter. (but your strong, though). Give me a few minutes.
 
Your squat is strong, but it needs some work.

A) Your set up: 1) you need to make sure your knees are locked out to start and you also need to keep your upper back really tight. You need to squeeze your shoulder blades together and squeeze the fuck out the bar.

B) Your decent needs you to push your hips back hard. You need to sit back and then you will go down. Try to push your hips back a bit more from the start.

C) You are good morning the weight. You need to keep your chest up and head back on the way up. The squatRX guy on youtube has a good video on this (let me know if you have no idea what I'm talking about). A lot of people push their head into the bar on the way up and push their elbows down.

Here is what Wendler has to say about this:

Keep your elbows down and try to force them under the bar. This will cause your hips to drive first out of the bottom of the squat. It
Click to expand...
 
enright3060 said:
515 was three reds. It was close though.
Click to expand...

I'm not going to be able to move on from this. 515 has to be done.

Thanks for the break down. I kind of figured some of it, but half of it was completely new info. I really appreciate the time and effort you put into my form when you didn't have to.

I'm supposed to do max effort squats tomorrow so I'll probably back off the weight and focus on form. I guess I have ego issues or an inferiorty complex because it's really hard for me to drop weight. Either way I'll try and get video. Thanks again.
 
Sharon Peters said:
I'm not going to be able to move on from this. 515 has to be done.

Thanks for the break down. I kind of figured some of it, but half of it was completely new info. I really appreciate the time and effort you put into my form when you didn't have to.

I'm supposed to do max effort squats tomorrow so I'll probably back off the weight and focus on form. I guess I have ego issues or an inferiorty complex because it's really hard for me to drop weight. Either way I'll try and get video. Thanks again.
Click to expand...

No problem. Use a box that will put you at parallel, but not far enough down so that you start to put your lower lumber in a bad position (or pile 45s). Touch the box lightly and go up. Film the set so you can see what you are doing. Talk to Ascendant about the butt tuck problem.

You can get 515.

Go

405x1
455 or 475x1
515x1
 
Saturday 10 May 09

Squats
2x10x135
1x5x215
1x5x250
1x5x285
1x5x320
1x5x355
I took video of me doing 135 and was trying to work on my form. After watching the video I got annoyed and decided to go heavy. From now on Tuesdays and Thursdays I'll be doing light form work

Bench
1x10x135
3x5x275 Last rep pause
Felt pretty heavy today.

Power Cleans
2x3x225

Pullups
1x10
1x5
1x7

Today I went to the gym with the wife. Got her to do some heavy bench and lat pulls. Everything felt really heavy today. I think it has something to do with the booze. I didn't drink for an entire month and I saw huge gains, but whenever I'm drinking my gains definitely slow. I don't drink a ton, but when I do I've noticed that I don't eat nearly enough. So I end up missing out on a lot of protein. Having a Guiness right now and everyone knows that it makes you strong.
 
Monday 11 May 09

Treadmill
5 minute walk
10 minutes 5.5
5 minutes 6.5
5 minute walk
1:15 minute 9.0
1:15 minute walk
1:15 minute 9.0
3 minute walk

Rowing
2500m-11:30

Squatting form work and stretching.
 
Tuesday 12 May 09

Bench
1x10x135
1x5x175
1x5x210
1x5x245
1x5x280
1x4x315 FUCK YOU

Power Cleans
1x10xBar
1x5x135
1x5x160
1x5x190
1x5x220
1x4x250 FUCK YOU

Pullups
1x10

Box Squats
2x10x135
1x10x185

Fuck this.
 
I'm sick. This explains being a pussy yesterday. Probably going to take the week off. It feels like flu. It came quick so hopefully it will go quick.
 
Sheiko #29

Tuesday 19 May 2009

Bench

1x10x135
1x5x175
2x4x210
2x3x245
5x3x260 Last 2 sets pause reps

Squat
1x10x135
1x5x210
2x5x250

Box Squats
3x5x135
1x5x155
1x5x185

Bench
1x5x175
1x5x210
4x4x245

Dumbbell Flys
3x10x25

Good Morning
3x5x135

Still feel a little weak and fatigued from being sick. Didn't do my heavy sets of squats. Instead I decided to try and work on my form by doing box squats. The weight looks light but I feel like I'm utilizing muscles that I haven't before due to poor form. The box is a little higher than I usually squat. Pretty depressing but my back will thank me later.

I've tried Sheiko once before and liked it, and because the weights are generally lighter I can do more form work and get stronger at the same time. I'll probably add power cleans on one of my cardio days. My plan is to go 29-37-? adding 10lbs to bench, 15lbs to squat, and 20lbs to deadlift for each cycles calculations. We'll see how it goes.

Numbers for this cycle
Bench: 345
Squat: 415
Deadlift: 515

Next Cycle
Bench: 355
Squat: 430
Deadlift: 535
 
Thursday 21 May 2009

Deadlift
1x3x260
2x3x310
2x3x360
4x3x385

OHP
1x10xBar
1x6x115
1x6x150
1x6x175
1x4x200
All my maxes seem to have dropped after having the flu.

Dips
3x20

Deads from Boxes(knees up)
1x4x285
1x4x335
2x4x385
3x3x440
Was supposed to do another set of 440 but my grip was done.

Lunges
2x5x55DB
My back and legs felt fried so I only did 2 of the 5 sets.

Abs Decline Bench Sit Ups
1x10x25
1x10x35
1x10x45

Overall decent day. As I go along hopefully I'll be able to complete the entire workout. After being sick I feel like I haven't lifted in weeks. Getting out of bed tomorrow will be painful.
 
Saturday 23 May 09

Bench
1x10x135
1x5x175
1x5x210
1x4x245
2x3x260
2x3x280
2x3x260
1x4x245
1x6x210
1x8x175

Squats
1x10x135
1x5x210
2x4x250
2x3x295
5x3x315

DB Fly
3x10x35

I had to got up early and went to the gym at 7:30. I didn't realize that my gym doesn't open on Saturdays until 8. Due to time constraints I had to be done lifting by 9. So I ended up doing some black ops lifting. I drove down the street to the 24 hour "world gym" and walked straight to the benches. No one was at the front desk so I thought, as long as I don't draw to much attention and stay away from the front desk nobody should bother. Everything was fine until my second set of 295 on squats. I've been working on form lately and was concentrating on sitting back. Well I lost my balance and ended up backpedaling into the DB rack. I nearly dumped all the weight on a small asian man who had the deer in the headlights look going on. He was frozen with fear. Luckily I saved it by leaning forward very quickly and having the weight hop up my neck. Finished my workout, didn't get busted by the staff, and had an overall good day. I'll be getting back to doing conditioning again next week. Should be interesting with all the Sheiko induced DOMS.
 
Tuesday 26 May 2009

Squats
1x10x135
1x5x210
1x4x245
1x3x295
1x1x295
Had to stop. I had a lot of pain in my legs. Everything felt tight. I don't know what the deal is but it pisses me off.

Bench
1x10x135
1x5x175
1x5x210
1x3x245
1x1x245
1x20x135
1x20x145
1x20x185
More pain. Now in my left arm. Over 200 hurt and 245 felt terrible. I did a couple of sets of hammer curls last week and that's I'm blaming this on. Did 3 sets of 20 with light weight so the day wasn't a complete waste. Shitty day. I want to smash something, but I would probably just get hurt, so what's the point.
 
Thursday 28 May 2009

Deads
1x10x135
1x2x225
1x3x260
1x3x315
2x3x265
4x2x395

Bench
1x10x135
1x6x175
1x6x205

OHP
1x10x95
4x6x135

Rack Pulls
1x4x295
1x4x335
2x4x385
4x4x440

BB Lunges
3x5 ea leg

Wasn't supposed to do any OHP but benching hurt my arm. Something is definitely messed up. OHP hurt a little but as long as I kept a close grip and my elbows tucked there wasn't much pain. I was mainly just happy to be able to do deads. Probably sub OHP for bench, at least for a couple weeks, and keep the weight light.
 
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