Beware the Jabberwocky!

[Zerocrew1984]

i think this whole sheiko business is good for squats. everything else not so much.

 

[liquid!]

And bench sucker... My Deads are the suchastash

 

[liquid!]

Your just too weak for Boris

 

[Zerocrew1984]

the bench seems really weak and pussy like. i think you could do better with other programming.....

 

[liquid!]

The percentages feel low for bench. Everyone generally bumps them up a little or works off a higher 1 RM. I'm using 295, but I'll be bumping that up soon as I routinely jump a little higher.

I'm happy with my progress. I dig the high frequency. Once a week was doing nothing for me.

 

[Zerocrew1984]

thats your fault for doing it once a week....who does that....who...


i think overall, its nice for people to have a program to follow. its pretty cool to see you guys squatting heavy weights for reps.

 

[liquid!]

Being on this program has made me realize I had no clue what I was doing before. Until I can understand and consistently implement a periodization scheme on my own, I'm going to stay on a program.

The partials on the DL day don't work for me. I'm still searching for what works.

 

[liquid!]

thats your fault for doing it once a week....who does that....who...

ummmmmmm lots o' peeps Mr. Wrist.

 

[Zerocrew1984]

 

[liquid!]

 

[liquid!]

Recovery

40 min jog
hammy stretching
shoulder openers.

 

[liquid!]

Wednesday May.13
Sheiko#30 Week.2 day.2

Deadlift
225x5
275x4
315x3 x2
365x3 x2
405x3 x5 Tried to be fast off the floor.

Bench
155x5
175xx4
205x3 x2
225x3 x2
235x2 x2
225x3 x2
205x3 x2
175x6
155x8

Deficit Deadlift w/ Dbl-mini Bands
185x5
225x4 x2
275x3 x2
315x3 x2

Bulgarian Split Squats
50sx5+5 x3

okay day.

 

[liquid!]

~~~testing~~~

I entered a workout, thread didn't bump

 

[Donut62]

Yeah, it does that to me sometimes as well.

 

[liquid!]

Thursday May.15
Conditioning/Recovery

Circuit
[400m jog + 5 burpees + 10 pushups + 15 bw squats] x5
done continuously without rest periods.....so, slow :|

25lb med. ball throw & chase
110m x2

 

[Zerocrew1984]

how did you throw the ball?

 

[liquid!]

Two handed chest pass style on the first set, backwards overhead on the second. Last summer I tried throwing it every way imaginable, and those were the only two I liked.

 

[Krossinc]

If you like throwing objects overhead, ever tried the Keg? If you really want your neighbor's attention start throwing an empty keg arond. By far the most fun I've had lifting at home.

 

[liquid!]

Friday May.16
Sheiko #30 week.2 day.3

Warmup: pvc roller

Back Squat
185x5
225x5 x2
285x5 x5

Rev. Band Bench (Avg. band - no tension at the top)
225x5
245x4
265x4
285x3 x2
315x2 x5

Bench (index fingers on rings)
165x4
195x3
225x2 x5

Seated Band GMs (choked the band under the bench, put a towel around my neck, then the band)
Avg band x 20/15/15/20/20- lower back destruction

Dips
BWx6 x5

Rev. band bench was fun, but took some time to find a set up that worked. I couldn't choke the bands on the top of the rack, as the bands were too strong. It would've taken a dangerous amount of weight to make it work. I put put safety pins in at the highest position and choked them. There was a little slack in them when the bar was racked. I see what remy meant when he said rev band helps you be quick off your chest. I paused at the bottom and tucked my elbows and shrugged back to get a good push with my lats. Light bands would probably be more appropriate for me.

I think they hand out a secret meathead card when you bench 315. Can anyone confirm the existence of this? I want in...

Also, bought my pvc roller today at Lowes for $4. Pre cut to length so I didn't have to find a pimply kid working there to do. Fuck foam rollers, what a rip off.

 

[liquid!]

Saturday May.17
Conditioning

Hike: Rattlesnake Mountain
8mile 2500ft gain

First nice day in Seattle! It was in the 80's, but there was still alot of snow at the top, which make for slow going.

View point almost 1/2 way up. Good hike. I'm slow, fat, and need a nap.