I'm a toonie
- Thread starter toonie
- Start date
- Joined
- Oct 29, 2009
- Messages
- 1,901
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Wednesday, February 26, 2014
Sheiko #30
Week 3, Day 3
Squat
205x5 (210)
--belt--
255x4
--wrist wraps--
295x3 x2 sets
335x3 x2 sets
365x2 x3 sets (360)
335x3 x3 sets
----
--Back has been quite a bit bothersome over the last few days. Just feeling stiff, tight, and a bit painful.
--Was pretty concerned coming into the squats today, but the pain and discomfort started disappearing by the second 295 set. First couple sets at 335 felt pretty good, and 365 felt fairly decent. Speed felt good, depth was excellent. Sitting at home right now, my back is feeling pretty good.
--Programming called for some bench, but I'll be doing that and accessory tomorrow.
Sheiko #30
Week 3, Day 3
Squat
205x5 (210)
--belt--
255x4
--wrist wraps--
295x3 x2 sets
335x3 x2 sets
365x2 x3 sets (360)
335x3 x3 sets
----
--Back has been quite a bit bothersome over the last few days. Just feeling stiff, tight, and a bit painful.
--Was pretty concerned coming into the squats today, but the pain and discomfort started disappearing by the second 295 set. First couple sets at 335 felt pretty good, and 365 felt fairly decent. Speed felt good, depth was excellent. Sitting at home right now, my back is feeling pretty good.
--Programming called for some bench, but I'll be doing that and accessory tomorrow.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Thursday, February 27, 2014
Sheiko #30
Week 3, Day 3 (the rest)
Bench (all paused)
135x5 (130)
155x4
185x3 x2 sets
225x2 x6 sets (210x3 x6 sets)
185x5 x5 sets
A1. DB Pec Flies
25x10 x5 sets
A2. Klokov Press
45x10 x5 sets
A3. Face-pulls
37,5x20 x2 sets
42,5x20 x3 sets
----
--Bench felt pretty easy. Did 225 instead of 210 because I didn't want to have to swap in and out a bunch of plates between sets with my buddy (he was doing work at 325). Since 225 is ~85% and 210 is 80%, I dropped the number of reps to two per set.
--Quick bit of accessory to finish up. Shoulder is still a little tight, but it's feeling better.
Sheiko #30
Week 3, Day 3 (the rest)
Bench (all paused)
135x5 (130)
155x4
185x3 x2 sets
225x2 x6 sets (210x3 x6 sets)
185x5 x5 sets
A1. DB Pec Flies
25x10 x5 sets
A2. Klokov Press
45x10 x5 sets
A3. Face-pulls
37,5x20 x2 sets
42,5x20 x3 sets
----
--Bench felt pretty easy. Did 225 instead of 210 because I didn't want to have to swap in and out a bunch of plates between sets with my buddy (he was doing work at 325). Since 225 is ~85% and 210 is 80%, I dropped the number of reps to two per set.
--Quick bit of accessory to finish up. Shoulder is still a little tight, but it's feeling better.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Bumping this bad boy back up. Still training, just been too lazy to copy/pasta from my other log. Life's going swell. Busy with school and work. Hoping to wrap up my Master's by December. Training out of a barbell club now instead of the YMCA. Receiving coaching from Willie Albert (and technical advice from Jay Nera) out of the Dynamo Barbell Club. Had my second ever meet back on April 26. Weighed in at 163 for the 165 class with best lifts of 441/253/518. All lifts all time PRs. Prep for this meet was Sheiko #29, #30, #31 and #32. Video below.
My current routine is best described as do what Willie tells me to do. Outline below.
Monday - Heavy Squat
Tuesday - Heavy Bench
Wednesday - Deadlift
Thursday - Light Bench
Friday - Light Squat
Currently my heavy squat and bench days are volume-based (sets of 8) and my light days are speed work (chains). Two weeks of this so far. Nine weeks out from my next meet with the Canadian IPF affiliate. All training is done with a stiff (power) bar.
My current routine is best described as do what Willie tells me to do. Outline below.
Monday - Heavy Squat
Tuesday - Heavy Bench
Wednesday - Deadlift
Thursday - Light Bench
Friday - Light Squat
Currently my heavy squat and bench days are volume-based (sets of 8) and my light days are speed work (chains). Two weeks of this so far. Nine weeks out from my next meet with the Canadian IPF affiliate. All training is done with a stiff (power) bar.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Monday, May 12, 2014
Week 3 of 11
Squat
--oly shoes, rehbands--
225x5
255x3
--belt--
285x5
--wrist wraps--
315x8 x3 sets
Single-leg Press
SUMNx10,10 x5 sets
----
--Feeling pretty winded halfway through the second top set on the squats. Third set was pretty tough too. Major lower back pump by the end.
--No idea how much the empty leg press is. Felt damn heavy doing single leg presses on it, haha.
Tuesday, May 13, 2014
Bench
135x5 x2 sets
165x5
185x3
--wrist wraps--
195x8
205x8
210x8
205x5 x3 sets
DB Incline Bench
55x15 x5 sets
DB Pec Flies
15x15 x2 sets
DB Rear Delts
15x15 x2 sets
Band Pull-aparts
----
--Benching felt great. Reps were smooth and popped off the chest quick. I really like this 'pulling the bar apart' cue.
Week 3 of 11
Squat
--oly shoes, rehbands--
225x5
255x3
--belt--
285x5
--wrist wraps--
315x8 x3 sets
Single-leg Press
SUMNx10,10 x5 sets
----
--Feeling pretty winded halfway through the second top set on the squats. Third set was pretty tough too. Major lower back pump by the end.
--No idea how much the empty leg press is. Felt damn heavy doing single leg presses on it, haha.
Tuesday, May 13, 2014
Bench
135x5 x2 sets
165x5
185x3
--wrist wraps--
195x8
205x8
210x8
205x5 x3 sets
DB Incline Bench
55x15 x5 sets
DB Pec Flies
15x15 x2 sets
DB Rear Delts
15x15 x2 sets
Band Pull-aparts
----
--Benching felt great. Reps were smooth and popped off the chest quick. I really like this 'pulling the bar apart' cue.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Wednesday, May 14, 2014
Deadlift
--straps--
315x3
--belt--
365x3
405x5 x3 sets
Dimel Deadlifts
315x10 x3 sets
DB Curls
25x10 x3 sets
----
--Feeling a little under the weather coming into training. Slight headache that got a bit worse with lifting. However, deadlifts moved extremely well.
Deadlift
--straps--
315x3
--belt--
365x3
405x5 x3 sets
Dimel Deadlifts
315x10 x3 sets
DB Curls
25x10 x3 sets
----
--Feeling a little under the weather coming into training. Slight headache that got a bit worse with lifting. However, deadlifts moved extremely well.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Thursday, May 15, 2014
Bench
135x5
(+64 chains)
135x3 x2 sets
--wrist wraps--
165x3 x2 sets
170x3 x2 sets
175x3 x2 sets
180x3 x2 sets (~16 mins for 165 to 180 sets)
Close-grip Bench
135x10 x4 sets
Lying DB Tricep Extensions
25x10 x3 sets
DB Rear Delts
15x15 x3 sets
Purple Band Pull-aparts
----
--Extra loop of the chain attached to the bar so a bit more of the chain links were off the floor. Reps felt okay at times, but also felt slow on a couple of the later sets.
Bench
135x5
(+64 chains)
135x3 x2 sets
--wrist wraps--
165x3 x2 sets
170x3 x2 sets
175x3 x2 sets
180x3 x2 sets (~16 mins for 165 to 180 sets)
Close-grip Bench
135x10 x4 sets
Lying DB Tricep Extensions
25x10 x3 sets
DB Rear Delts
15x15 x3 sets
Purple Band Pull-aparts
----
--Extra loop of the chain attached to the bar so a bit more of the chain links were off the floor. Reps felt okay at times, but also felt slow on a couple of the later sets.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
Tuesday, May 20, 2014
Week 4 of 11
Squat
--oly shoes, rehbands, belt--
275x3
--wrist wraps--
305x8
315x8
325x8
325x5
DB Bulgarian Split Squats
45x10,10 x3 sets
Ab Roll-outs
10x2 sets
----
--Missed training yesterday. All training sessions pushed back a day this week and get back on track next Monday.
--Came into training feeling 'meh'. Warm-ups with BW squats and with a bar were feeling okay but not great. 305 moved better than 275. Didn't feel quite as gassed from squats today. Willie says I'll continue to do 8s until I get to 350x8 (80% of my best). Hopefully in a couple weeks.
Wednesday, May 21, 2014
Bench
185x3
--wrist wraps--
205x8
210x8
215x8
195x6 x3 sets
DB Bench
70x8
60x8
60x10
DB Rear Delts
15x20 x4
Purple Band Pull-aparts
Week 4 of 11
Squat
--oly shoes, rehbands, belt--
275x3
--wrist wraps--
305x8
315x8
325x8
325x5
DB Bulgarian Split Squats
45x10,10 x3 sets
Ab Roll-outs
10x2 sets
----
--Missed training yesterday. All training sessions pushed back a day this week and get back on track next Monday.
--Came into training feeling 'meh'. Warm-ups with BW squats and with a bar were feeling okay but not great. 305 moved better than 275. Didn't feel quite as gassed from squats today. Willie says I'll continue to do 8s until I get to 350x8 (80% of my best). Hopefully in a couple weeks.
Wednesday, May 21, 2014
Bench
185x3
--wrist wraps--
205x8
210x8
215x8
195x6 x3 sets
DB Bench
70x8
60x8
60x10
DB Rear Delts
15x20 x4
Purple Band Pull-aparts
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
This might be a retarded question. But are you from Newcastle?
Edit. No you're not.
ps. Good work.
Edit. No you're not.
ps. Good work.
- Joined
- Oct 29, 2009
- Messages
- 1,901
- Reaction score
- 0
^why do you ask? Thanks.
Thursday, May 22, 2014
Deadlift
315x3
--straps, belt--
365x3
405x5
420x5
435x5
Dimel Deadlifts
325x10 x3 sets
DB Bicep Curls
25x12 x2 sets
Chins (neutral grip)
BWx8 x2 sets
----
--Pulls feeling really good today. Last couple reps on 435 were a little slow, but never concerned about missing.
Thursday, May 22, 2014
Deadlift
315x3
--straps, belt--
365x3
405x5
420x5
435x5
Dimel Deadlifts
325x10 x3 sets
DB Bicep Curls
25x12 x2 sets
Chins (neutral grip)
BWx8 x2 sets
----
--Pulls feeling really good today. Last couple reps on 435 were a little slow, but never concerned about missing.
