No Rest for the Weary

[kotriz]

its good seeing you squatting heavy again

whats the reason for staying beltless?

 

[CRZA]

No real reason. It just feels right. But im guessing less weight will stress my hip less.

Press
40 x 5
50 x 5
60 x 3
70 x 5, 60 x 5, 50 x 5

Upright rows
bar x 10, 30 x 10, 40 x 10, 30 x 10, bar x 10

reverse pushdowns / plate extensions
3 x 10 / 12

Curls, back against wall
40 x 3
55 x 1. Butt came of the wall, so its +5, but not really
50 x 3. Butt off the wall on the 3rd rep.
My body compensates in crazy weights when it gets heavy lol

cheat bb curls: 50 x 10

Concentration curls: 20 x 3 x 5
Preacher curls: 15 x 3 x 10
Hammer curls: 10 x 2 x 20

Spoiler

 

[miaou]

Solid pressing. I've failed 70x5 twice.

No real reason. It just feels right. But im guessing less weight will stress my hip less.

I approve of this.

 

[CRZA]

miaou approval is always good.

thanks, but Pressing felt harder than I thought it would be.

 

[toonie]

Solid pressing. I've failed 70x5 twice.



[..]

Challenge accepted!

Good to see you squatting again, CRZA.

 

[CRZA]

Thanks toon! It feels good.

 

[kotriz]

solid curl workout lol

 

[JauntyAngle]

solid curl workout lol

Yeah, nice and efficient, lots of curls add not too many unnecessarily (that is, non-curling) exercises.

 

[CRZA]

solid curl workout lol

Yeah, nice and efficient, lots of curls add not too many unnecessarily (that is, non-curling) exercises.

The captain of the super swole bro's has to represent his team.

Back on full sheiko. Will do 3 cycles + peaking cycle (roughly 4months)

Sheiko 29 W1D1
Training maxes
Squat: 190
Bench: 140
Deadlift: 246

Bench Press
70 x 5
85 x 2 x 4
97.5 x 2 x
105 x 5 x 3

Squat
95 x 5
115 x 2 x 5
132.5 x 5 x 5

Bench Press
70 x 5
80 x 5
97.5 x 4 x 4

Vulcan gripper
L: 5 singles with 7/7
R: 4 singles with 8/7. One single with 8/8

Flies
15 x 5 x 10

Pendlay rows
70 x 5 x 5

Time: 1h, 40min

Harder than I thought it would be. Thats the way it is with these high volume programs I guess.
If I notice any consistent pain during any workout, I will stop.

Spoiler

 

[miaou]

Spoiler

Hnnnnng












Good luck with sheiko, brah.

 

[kotriz]

solid vulcan strength! good job

gluck with sheiko

 

[CRZA]

Thanks for the wishes my greek friends.

200 pages now? damn.

 

[miaou]

67 pages thus far.


Noob.

 

[CRZA]

Deadlift, paused from knees
122.5 x 3
147.5 x 2 x 3
172.5 x 2 x 3
185 x 4 x 3

Incline bench 60 x 4 x 6
Dips 17.5 x 5 x 5

Partial deadlifts
135 x 4
160 x 4
185 x 2 x 4
210 x 2 x 3. Awful looking form, went down
190 x 2 x 3

Split squats
50 x 15,10

Ab rollouts
+20 x 2 x 10. bw x 10

Time: 1h. 40min

Brutal session. Water just pouring from my shirt
Wont follow boris's plan for block pulls. They are way too heavy. Will drop down roughly 20kgs.

 

[KidAlchemy]

How're you feeling on sheiko? I'm thinking of running it next summer to maybe get some faster progression. BTW, tights! Buy them! Use them! Love them! I know I did :icon_lol:

 

[CRZA]

I feel like shit, lol. But it gets better with some time on the program.
You live in finland right? Which means the summer is the same as here, 2-3 months.
If you want to try sheiko out, I suggest you do it for atleast 3-4 cycles, so a summer might not be enough time. This is so that you can measure progress properly. 2-3 cycles + the peak cycle (#32)

I dont think sheiko is supposed to be used as a quick way of progress (such as smolov). The overall volume over a months is what will cause strength gains, not a single cycle. Thats my opinion atleast

Ill def. look into the tights. Now that summer is soon to be gone and WINTER IS COMING, there are summer sale's in most sport stores.

 

[kotriz]

i think cratos was telling that even though he put a lot of effort into sheiko he didnt get back what he expected.. i might be wrong though

if you like it, keep doing it
personally i dont like the template too much just by looking at it lol

 

[CRZA]

I think cratos got some great progress. The effort is not that much. Its 3 times per week and the intensity is fairly low, but the volume can be very high at times.

We'll see how much progress I can get on it. I like any program that makes my lifts go up.

Bench Press
70 x 5
85 x 5
97.5 x 4
105 x 2 x 3
112.5 x 3 x 2
105 x 2 x 3

Flies
15 x 5 x 10

Squats
95 x 5
115 x 2 x 4
132.5 x 2 x 3
142.5 x 5 x 3

Zercher, paused good mornings
70 x 5 x 5

reverse pushdowns / plate extensions
3 x 10

Concentration curls: 20 x 3 x 5
Hammer curls: 10 x 3 x 12

Some vulcan singles i between bench sets

Time: 1h. 40min

Good enough. Felt tired when squatting, didnt have much energy. Beltless makes my low back work really hard. Got a crazy pump after the squats and GMs. My back will be made of steel after these 4 months. Good bench technique. A little asymmetric at times. Good speed

Spoiler

 

[Gingervitis]

I like any program that makes my lifts go up.

Seconded

Glad to hear the hip's feeling better, good luck with sheiko brah

 

[KidAlchemy]

I feel like shit, lol. But it gets better with some time on the program.
You live in finland right? Which means the summer is the same as here, 2-3 months.
If you want to try sheiko out, I suggest you do it for atleast 3-4 cycles, so a summer might not be enough time. This is so that you can measure progress properly. 2-3 cycles + the peak cycle (#32)

I dont think sheiko is supposed to be used as a quick way of progress (such as smolov). The overall volume over a months is what will cause strength gains, not a single cycle. Thats my opinion atleast

Ill def. look into the tights. Now that summer is soon to be gone and WINTER IS COMING, there are summer sale's in most sport stores.

That was one of the things I was worried about with sheiko that a summers worth of time might not be enough. Oh well, I'll continue my search. I'm currently running 531 so I might even continue running it for the next summer as well. If it ain't broke...