Beware the Jabberwocky!

I think you have offically purchased everything you could possibly need. Now is time on Sprockets ven ve lift!
 
Wednesday April.9
Sheiko#29 wk.1 day.2

Warm up: foam roller and light stretching

_Platform Deadlift_ (4" box):
225x3
227x3
325x3 x2
365x3 x4 -back a little tweaked on the lower left

_Incline Bench_
135x6
185x6 x4

_Rack Pulls_ (1" below knee)
225x4
315x4
365x4 x2
405x3 x4 (belt)
I'm not a huge fan of rack pulls. I hate trying to put the bar down gently so it doesn't sound like a garbage truck just was dropped off the Empire State building.The belt helped out. I really need to use my legs more. Whenever I lose bar speed or the weight gets heavy I stiff leg it. There was a good article at Elitefts a few weeks back on deadllift training for those of the taller persuasion. I may need to incorporate more from that article as my deadlift feels like its leaving me.

_Dips_
bwx5 x5

_Bb Overhead Lunge_ (onto 4" box - full ROM)
95x5+5 x2
115x5+5 x2
135x5+5

Finished under 1:15. I was hauling ass though this workout.
 
Yeah, actually doing them off the rack in a gym is a pain because it sounds like a dump truck when you try to put it down hard. I used pulling blocks and bumpers, maybe if you have some rubber mats to stack up you could do them off of those. The bar bends more naturally too, when it's supported on the plates.
 
My gym has some really nice pulling blocks that have been destroyed by people using them for box jumps.
 
I would think that dropping 400 pounds on them would do them in worse than people jumping onto them.
 
Donut62 said:
I would think that dropping 400 pounds on them would do them in worse than people jumping onto them.
Click to expand...

You'd think so, but they are built to handle vertical drops, not the lateral forces from people jumping onto the corners.
 
I was wondering that too.

lolz.jpg
 
Friday Apr.11

Warm up: dynamic lower body stretching, YTLW

Bench
135x5
175x5
205x4
225x3 x2
245x2 x2
225x3 x2
205x4
175x6
155x8

Back Squat
185x5
225x4
275x3 x2
295x3 x2
305x3 x3

Chins
BWx5 x5

GMs
185x5 x5

Decline Situps
BWx10 x3

Pushups (feet elevated)
BWx15 x2

It finally hit the 60's today...Happy days. Another good workout, but I need to start stretching after my workouts.
 
Saturday April.12
GPP/Recovery

Warm up: 1 mile jog, dynamic stretching

25lb medicine ball throw & chase:
40m forward chest pass
40m backward overhead throw
x3

10 x bodyweight squats
1 x med ball throw for height
x5

40m Sprints
walk back and go. Took my shoes off and ran on the infield grass. Muy bueno!
x6

Allergy attack x1
Spring is finally here!!! It''ll probably rain tomorrow now.
 
liquid! said:
Saturday April.12
GPP/Recovery

Warm up: 1 mile jog, dynamic stretching

25lb medicine ball throw & chase:
40m forward chest pass
40m backward overhead throw
x3

10 bodyweight squats
med ball throw for height
x5

40m Sprints
walk back and go. Took my shoes off and ran on the infield grass. Muy bueno!
x5

Allergy attack x1
Spring is finally here!!! It''ll probably rain tomorrow now.
Click to expand...

Cool stuff.
So, are you, for example, doing the bw squats x 10 reps, @ 5 sets, with one med ball throw per set, or 5 med ball throws after a single set of 10 bw squats?
Just a little confused on some of it.

The allergy attack x 1: Hives, asthma, combo of each? Just itchy eyes and a runny nose?
I identify with the allergy attacks. It is my life. 'Splain mor pleaz.
 
10 sqts + 1 throw x5

bw squats for recovery, plus I wanted to see if I could throw my med ball over the baseball backstop. Weak sauce... I couldn't, but I had fun trying. I'm sure all the jogger, power walkers were rooting for me to: )

I have terrible hay fever and cat dander allergies, and I haven't filled my Flonase precriptionyet this season. Today was just runny nose, sneezing, itchy eyes, I just headed straight to the shower when I got home for some sinus draining.

I sometimes get hives on my neck, especially after I've shaved.
 
liquid! said:
10 sqts + 1 throw x5

bw squats for recovery, plus I wanted to see if I could throw my med ball over the baseball backstop. Weak sauce... I couldn't, but I had fun trying. I'm sure all the jogger, power walkers were rooting for me to: )

I have terrible hay fever and cat dander allergies, and I haven't filled my Flonase precriptionyet this season. Today was just runny nose, sneezing, itchy eyes, I just headed straight to the shower when I got home for some sinus draining.

I sometimes get hives on my neck, especially after I've shaved.
Click to expand...

Thanks for clearing your sets/ rep system up for me, I'm a little slow...


You are a fellow bubble person I see.
 
Bubble Boy said:
You are a fellow bubble person I see.
Click to expand...

Oh, No doubt about it Bubbles! Luckily they are nowhere near as bad as when I were a kid. If I were able to drive then would've given me disabled parking permit.

*rubs eye*

*Rolls into kitchen to stare blankly in fridge*
human_spheres_rental.jpg
 
Sunday April.13
Sheiko#29 week.2 - day.1

Warmup: hip mobility, lower back stretching

Back Squat
185x5
225x4
275x3 - belt + wrist wraps
295x3
315x2 x2
325x2 x2
335x2 - felt good. I'm ready for more weight.

Bench
155x5
175x4
205x3 x2
225x2 x2
235x2 x2
245x2

Pullups
BWx5 x5

Front Squat
155x3 x2 paused
185x3 x2 paused
205x2 x4

Db Tricep Ext.
40s x6 x3

I was feeling sick, but went to the gyn anyways and ended up having a good workout. My first time through a 4 week Sheiko routine was a laborious undertaking. This time... not so much. I'm finishing under 1.5 hours and my squat form is so much better since getting my elbows down.
 
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