I enjoy strength training.

[Zerocrew1984]

Felt pretty good before I came into the gym, but felt a twinge in my back when I went to put on my squat shoes.

Aren't those times retarded?

 

[Chaos Mitten**]

Aren't those times retarded?

Yep. I've done the same thing while brushing my teeth. I just took it as a sign that I should take the day off from squatting.

 

[Chaos Mitten**]

2008.08.03

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[liquid!]

Hey Chase,

How do you set up your deadlift microcycles when you remove the partials, specifically weeks 1-3?

I'm guessing its something like this:

wk. 1-3
50% x3
60% x3
70% x3 x2
80% x3 x5

 

[Chaos Mitten**]

Hey Chase,

How do you set up your deadlift microcycles when you remove the partials, specifically weeks 1-3?

I'm guessing its something like this:

wk. 1-3
50% x3
60% x3
70% x3 x2
80% x3 x5

That's what I've been doing. The 80%x3x5 is the "meat and potatoes" of the Sheiko programming. You see it used for all three of the lifts. I've been keeping my deadlift volume relatively low because I find that I have a harder time recovering from deadlifting than squatting or bench pressing.

 

[liquid!]

How was the strongman comp w/ nauseous Superman?

Are you going to try strongman next year or are you sticking with PLing?
You probably should start training now and forget about the race to 1500.

 

[Chaos Mitten**]

How was the strongman comp w/ nauseous Superman?

Are you going to try strongman next year or are you sticking with PLing?
You probably should start training now and forget about the race to 1500.

The comp was fun. I think I might compete in that one next year. Powerlifting will remain the priority until I get my Master of Sports total. My recent squat PR has made me optimistic that I won't need to worry about the race to 1500 much longer.

 

[Donut62]

I'm going to start training strongman now to get a head start and abandon the race.

 

[Chaos Mitten**]

I'm going to start training strongman now to get a head start and abandon the race.

Are you going to be heading out west before next August?

 

[Donut62]

Are you going to be heading out west before next August?

Not that I am aware of or planning on at this time. What were you thinking?

 

[Chaos Mitten**]

Not that I am aware of or planning on at this time. What were you thinking?

You mentioned the strongman and you've said before that your fiancee has one more year left of school. I wondered if you were meaning that you might do that contest next year.

Now that I think about it, it would be pretty difficult to do the USAPL Raw Nationals next year and follow up with a strongman contest the following week.

 

[Donut62]

Yeah that would be a little tight. I want to do strongman though. I will probably make my strongman debut next fall. I have no idea when we plan to move, but hopefully we will start the ball rolling in that direction next year.

 

[Chaos Mitten**]

2008.08.04

Recovery

Treadmill Walking
3.3mph at 2% incline for 30 minutes

Stretching and Myofascial Release

 

[liquid!]

I don't see any lawnmowing in that workout.

 

[Ascendant]

The comp was fun.

Whoa whoa whoa....don't give too much away. Jesus, you're such a blabber-mouth.

 

[Chaos Mitten**]

2008.08.05

Sheiko CMS/MS Prep Week 1 Day 1

Squat
255x5x1
310x4x2
360x3x2
410x2x5

Bench Press
155x5x1
190x4x1
220x3x2
250x3x6

Chin-up
BWx12,9,7,7,7

Squat
255x5x1
310x5x1
360x4x5

Hanging Leg Raise
BWx12,10,10

Notes
Back felt perfectly fine. Not trying to be a hero on Friday and giving myself an extra day of rest (yesterday) were good decisions. Bench and squat training maxes are 312.5 and 512.5 respectively. I'm not jumping to a 526 training max for the squat because I think the beltless squatting and 6.25lb/month jumps are working well for me.

 

[Chaos Mitten**]

Yeah that would be a little tight. I want to do strongman though. I will probably make my strongman debut next fall. I have no idea when we plan to move, but hopefully we will start the ball rolling in that direction next year.

Gah. Hurry up.

I don't see any lawnmowing in that workout.

The lawn is a beautiful shade of greenish-brown and its growth has slowed significantly.

Whoa whoa whoa....don't give too much away. Jesus, you're such a blabber-mouth.

OMG! Ascendant was so amazing! You guys should make sure to watch all of his vids!

 

[Donut62]

So how did you come out to a 6.25lb jump? Seems too specific to not have some sort of reasoning behind it.

 

[Chaos Mitten**]

So how did you come out to a 6.25lb jump? Seems too specific to not have some sort of reasoning behind it.

80% * 6.25 = 5. I wanted to increase the rate that I was progressing on the bench press, but the occasional 10lb jump on 80% work seemed like a bit much. This way, you make a 5lb jump on the 80% sets every time and it will take 16 jumps to get to the point where 85% makes a 10lb jump.

Yes, I really sit around and think about stuff like this.

 

[Deleted member 130905]

80% * 6.25 = 5. I wanted to increase the rate that I was progressing on the bench press, but the occasional 10lb jump on 80% work seemed like a bit much. This way, you make a 5lb jump on the 80% sets every time and it will take 16 jumps to get to the point where 85% makes a 10lb jump.

Yes, I really sit around and think about stuff like this.

*head explodes*