I enjoy strength training.

[Chaos Mitten**]

This is will be a record of my strength training endeavors.

Height: 5'8"
Weight: 209lb

Current powerlifting PR videos:

551lb Squat


316lb Bench Press


655lb Deadlift


In the past, I have based my training on Sheiko powerlifting templates. I have uploaded a copy of the Sheiko spreadsheet I made here. Feel free to ask any questions.

 

[Zerocrew1984]

once my left knee gets healthy. is there one program suggested if i only wanted to do the squats portion?

 

[Gavin LeFever]

or you could stop being a wuss and do the whole thing.

 

[Zerocrew1984]

its not a wuss thing. i just dont want to do the other stuff.

 

[Deleted member 130905]

Why did the other one get deleted?

 

[vince89]

Bangina's revenge?

 

[Chaos Mitten**]

once my left knee gets healthy. is there one program suggested if i only wanted to do the squats portion?

I don't know anyone who has done only squats, but you could try #37.

Why did the other one get deleted?

Urban didn't know. He said it was a hard delete, so he couldn't see what happened or bring it back.

 

[Ascendant]

Why can't you just calm the fuck down and stop getting banned and deleted?

 

[ghostwipe]

Who's the Banner?

 

[vince89]

You should post the pullup vid too thats good stuff. Is that something you work on regularly (weighted pullups) or was it part of one of your training programs/cycles?

 

[fearfactory]

thanks for the spreadsheet, that is good stuff.

 

[Donut62]

The dark prince watches this log...

 

[Chaos Mitten**]

You should post the pullup vid too thats good stuff. Is that something you work on regularly (weighted pullups) or was it part of one of your training programs/cycles?

I had been doing 5x5 weighted pull-ups and chin-ups, but I noticed that the combination of pull-ups and bench press was making my elbows really sore, so I am now just focusing on bodyweight chin-ups. The video was from a max attempt day for the power lifts and I decided to try some 1RM chins and pull-ups at the end. I don't do that on a regular basis.

thanks for the spreadsheet, that is good stuff.

You're welcome.

115lb Chin-up


115lb Pull-up

 

[ghostwipe]

And what is a chaos mitten?

 

[Chaos Mitten**]

And what is a chaos mitten?

My screen name.

 

[Chaos Mitten**]

2008.07.08

Sheiko CMS/MS Prep Week 2 Day 1

Bench Press
150x5x1
180x4x1
210x3x2
240x3x3
255x2x3

Squat
255x5x1
305x4x1
355x3x2
405x3x6

Bench Press
165x4x1
195x4x2
225x4x4

Chin-up
BWx12,8,7,7,6

Notes
My quad felt great during the squatting. Taking the time off was a good decision. It's tightening up a bit now, but I'm going to do some stretching and active release. No belt on any of the squat sets. Two minute intervals on all bench press sets.

1:30

 

[Zerocrew1984]

good job chase. the pullup/chin up video is pretty cool. your bench is getting stronger.

 

[Chaos Mitten**]

good job chase. the pullup/chin up video is pretty cool. your bench is getting stronger.

Thanks. The bench is finally getting close to "not ghey" territory. I'm going to bump up my training max next week.

 

[Chaos Mitten**]

2008.07.09

Recovery

Lawn Mowing
1 hour

Myofascial Release & Stretching

Notes
Leg still feels good. It is sore, but not painful (if that makes sense).

 

[Chaos Mitten**]

2008.07.10

Bench Press
150x5x1
180x4x1
210x3x2
240x2x3
225x3x2
210x4x1
180x6x1
150x10x1

Deadlift
315x3x1
365x3x1
425x3x2
485x3x5

Barbell Row
210x5x5

Press
50x10x5

Notes
I tried my new Rehband knee sleeves. They felt great, but I'm not sure that I would wear them on a regular basis for deadlifts. Maybe I'll save my old ones for pulling. My leg is doing great. Taking those two days off from squatting and deadlifting last week was definitely the right decision. Putting 2.5lb plates on a barbell looks pretty silly.

1:20