Beware the Jabberwocky!

[Bond]

So far, I think that week 3 is the hardest! Good luck.

 

[Donut62]

So the wife is applying for a job in Seattle.

 

[Devil's_Advocate]

awesome workout....great job as usual....

zero ...this is what a manly log looks like....

 

[liquid!]

So the wife is applying for a job in Seattle.

I hope she gets it. Sounds like you've been out to the Pacific Northwest before. Whereabouts?

awesome workout....

It took me over 2.5 hrs and I thought I was moving fast.

 

[Zerocrew1984]

my oly workouts usually take 2 hours.....lol

 

[Donut62]

I hope she gets it. Sounds like you've been out to the Pacific Northwest before. Whereabouts?

Portland and Salem, never to Washington. It would be an internship here, and then move to Seattle once she graduates in year and half to work full time kind of deal.

 

[Bond]

It took me over 2.5 hrs and I thought I was moving fast.

Holy crap, 2.5 hrs! I thought I was moving slow when it takes me like 1.5, these workouts are killer tho.

Also, what do you think about switching the 2nd set of squats on some days to single leg squats or some other unilateral variation. I want to keep working sheiko by using the 29-32 plan but I kind of want to add more unilateral work and possibly switch every other friday to like clean + jerk or snatch days. Any thoughts on something like that?

 

[Donut62]

Holy crap, 2.5 hrs! I thought I was moving slow when it takes me like 1.5, these workouts are killer tho.

Also, what do you think about switching the 2nd set of squats on some days to single leg squats or some other unilateral variation. I want to keep working sheiko by using the 29-32 plan but I kind of want to add more unilateral work and possibly switch every other friday to like clean + jerk or snatch days. Any thoughts on something like that?

You can only try, but the by the book answer would be "no". These programs were built to increase your squat, bench, and dead. You wouldn't really be doing a Shieko program, but I think the idea certainly has merit for your goals. I have read a lot of logs of strongmen who replace back squats with front squats, and bench with overhead pressing and make great progress.

 

[Bond]

You can only try, but the by the book answer would be "no". These programs were built to increase your squat, bench, and dead. You wouldn't really be doing a Shieko program, but I think the idea certainly has merit for your goals. I have read a lot of logs of strongmen who replace back squats with front squats, and bench with overhead pressing and make great progress.

Thats what I figured, but I think I might give it a try anways and do like the first set of back squat normal and then do single leg squat or split squat for the second set for a week or 2. If I dont feel the same progress as normal I'll go back.

 

[liquid!]

Sunday Feb 10 ---Sheiko wk.3 Day.1

Back Squat
185x5
225x4
225x4
275x3
275x3
315x3
315x3
315x3
325x3 (video-side view)
325x3 (video-side view)

Bench
145x5
175x4
205x3
205x3
235x3 (video-top view)
235x3 (video-side view)
235x3
225x3
225x3

Db Bench
65x10
70x10
75x10
80x10
85x10

Back Squat
185x5
255x5
275x5
285x5 (video-side view)
285x5 (video-back view)
285x5
285x5

Push Up with weight on back
+45x10
+45x10
+45x10
+45x10
+45x10

GM
185x5
185x5
185x5
185x5
185x5


PerWO: 2.4g Lectinin, 4g CEE, 1tsp Beta-Alanine, b-50 complex
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 2g CEE, 1 serv. CtyoMax
PWO: Topped off with Lasagna and red wine, .........more wiine....... purple mouth and tums.

 

[Donut62]

Way to copy me, loser. First off, the low camera angle really emphasizes what freakishly long legs you have, lol. Your squat looks a ton better. The tendency to gm the weight up is still there, but with your long ass levers I think that's just the way it is going to be.

 

[AbdominalSnoman]

http://video.google.com/videoplay?d...936&start=0&num=10&so=0&type=search&plindex=8

WATCH IT! Fantastic squat advice e mas. Great workout. Sheiko is no joke. The godzilla hide looks good on you.

 

[liquid!]

Your squat looks a ton better. The tendency to gm the weight up is still there, but with your long ass levers I think that's just the way it is going to be.

Having a camera handy really helps remedy form issues. I'm working hard to maintain upperback tightness. I also realized I wasn't pushing my head back into the bar on the first squat session, doing so helped.

I'm kinda hungover....need...more...coffee.

{weight 255.0lb}

 

[enright3060]

Donut showed me this video a while back and it is a good one to watch how an elite powerlifter drives his head back into the bar before he starts back up -


<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/5KkvrVq_0CM&rel=1"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/5KkvrVq_0CM&rel=1" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

Your squat looks a lot better. If you keep working driving your head back into the bar and keeping your upper back tight, you should be able to get 405+ without the GM.

I think a safety squat bar would be really helpful if you had one available (eh, but you don't).

 

[liquid!]

That drop set was nuts. I see what you mean about driving your head back.

Any other tips for keeping my shoulders back? Pulling down on the bar helps.


Got my True Protein order today:
3lbs Vanilla: Whey Protein Isolate
3lbs Citrus Lime-ade: Whey Protein Isolate
3lbs Dutch Chocolate Fudge: Complete Dairy Milk Isolate (CDMI)

CDMI is great. Anyone using MPI or a pre-bed blend should give it a try - no clumpping, stirs in easy, and yummy.


Oh, Intervention is on...

 

[Zerocrew1984]

to be honest, i miss your old squats....

 

[liquid!]

They were teh awesome ;(

You have no one to blame but yourself, I may have never known otherwise.

 

[enright3060]

That drop set was nuts. I see what you mean about driving your head back.

Any other tips for keeping my shoulders back? Pulling down on the bar helps.


Got my True Protein order today:
3lbs Vanilla: Whey Protein Isolate
3lbs Citrus Lime-ade: Whey Protein Isolate
3lbs Dutch Chocolate Fudge: Complete Dairy Milk Isolate (CDMI)

CDMI is great. Anyone using MPI or a pre-bed blend should give it a try - no clumpping, stirs in easy, and yummy.


Oh, Intervention is on...

I try to pinch my shoulder blades together.

Is waxy maze much better than powdered Gatorade? If so, how?

 

[liquid!]

This thread should answer your questions.



I occasionally use powdered Gatorade PeriWO when I get sick of the usual WO drink.

 

[Donut62]

That drop set was nuts. I see what you mean about driving your head back.

Any other tips for keeping my shoulders back? Pulling down on the bar helps.


Got my True Protein order today:
3lbs Vanilla: Whey Protein Isolate
3lbs Citrus Lime-ade: Whey Protein Isolate
3lbs Dutch Chocolate Fudge: Complete Dairy Milk Isolate (CDMI)

CDMI is great. Anyone using MPI or a pre-bed blend should give it a try - no clumpping, stirs in easy, and yummy.


Oh, Intervention is on...

CDMI is awesome. I have been 50/50 mixes of that and the Gemma. It's a good cheap blend. The Gemma protein is great stuff, dirt cheap and has one of the best amino acid profiles going. You just have to mix it with other protein unless you like the taste of rotten chalk.