Beware the Jabberwocky!

[liquid!]

^ I know. It was killing me to take a week break again.





Saturday Aug.13
Sheiko #31wk.1 day.1

static stretching, dynamic stretching, pvc rolling

Bench (middle finger on ring)
135x15
155x5
185x4
215x3 x2
250x3 x2
265x2 x4

Squat (high bar, oly shoes)
185x5
245x5
285x2/4/6/8/7/5/3 (rest 2,2,2,1,1,1 min)

Bench (pinkie on ring)
155x6
185x6
205x6 x4

Muscle Snatch
65x10 x5

Squat (wide stance, low bar, chucks)
185x5
245x5 x2
265x4 x4

Db Flyes
25sx10 x5

GMs
135x6/8/10/12/14

Pb Leg Curls
x10 x5

Spread Eagle Situps
x10 x5

My quads were getting sore before I'd even left the gym. I'll probably be walking like the tin man tomorrow...wrong workout to do after a week off. Anything over 5 reps feels like cardio now... lol. I felt teh burn. I was able to move my hands a little wider when benching with no discomfort. Maybe the light flyes will help with the shoulder pain, as that is that exact motion that hurts.

 

[liquid!]

Monday Sept.15
Sheiko#31 wk.1 day.2

Warm up: pvc rolling, bb complex, bb snatches

Deadlift
135x15
225x5
315x5
350x3 x2
405x3 x5

Strict Press
125x5
135x5
145x4 x2
155x3 x2
165x2 x2
175x1
185x1
165x2 x2
155x3 x2
145x4
140x6
135x8
115x10
95x12

Mini Band Pullaparts
10x5

BOR
135x5
185x5 x2
225x5 x2

Bulgarian Split Squat
50s x5+5

Ab Wheel Rollouts
kneeling 10x3

Db Flyes
25s 10x3

Benching was not happening tonight... switched to pressing. Trying light flyes, maybe they'll help the shoulder.

 

[liquid!]

Thursday Sept.18
Sheiko#31 wk.1 day.3

pvc rolling, hurdle step overs, rtc warmup

Back Squat (oly shoes)
225x5
245x4
285x3 x2
325x3 x2
345x2 x3
Belted up on the last few sets for some practice. I've moved my stance out a little bit lately and cut down on any inward movement of teh knees.

Bench (ring finger on ring)
155x5
185x4 x2
225x3 x2
250x2 x6
Did the 80% sets on 1.5 min rest. Tried a few sets with middle fingers on rings... feeling better...Thats closer to my power stroke.

Back Squat (chucks)
225x5
265x4
305x4 x4
On the 2nd round of squats I tend lose upper back tightness. Concentrated on keeping wrists straight, it helped a lot. The last rep of each set at 75% had a little hitch. Hips were rising first, my legs were tired. Sometimes I wish I was short and knew what the hell I was doin'...sometimes.

Dips
bwx5x6

 

[enright3060]

When are you putting up a PR, tall man?

 

[enright3060]

Sometimes I wish I was short and knew what the hell I was doin'...sometimes.


[/COLOR]

Yes, I am awesome.

 

[liquid!]

When are you putting up a PR, tall man?

Monday is a heavy squat day so I'll try 425. If that feels good I'll shoot for 435-445. I haven't tried for a squat pr in a long, long time.. Well, since I realized I didn't know what the heck I was doing. I'll pound some Powerthirst first for massive energy legs

 

[liquid!]

Saturday Sept.20
Sheiko#30 Wk. Day.1

Bench [middle finger on ring]
155x5
185x4
225x3 x2
250x2 x2
275x1
295x1 slow
285x1

Pause Squat [3 sec]
135x5
185x5
225x4
255x3 x2
285x2 x5
I'm going to pause squat more often. I need work keeping my upper back tight in the hole.

Bench [index finger on ring]
175x5
205x5
235x5 x4 (touch and go)

 

[liquid!]

Monday Sept. 22

form rolling, hurdle step overs

Back Squat
135x5
225x3
275x3
315x5
365x5
405x1
425x1
445x? not sure if this passes. Let me know what you think when I get the video uploaded.

 

[enright3060]

nice squatting, dude.

 

[enright3060]

* demands video *

* watches old video *

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/SE6_0oIN4Cw&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/SE6_0oIN4Cw&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

 

[Standard]

*waits*

 

[Chaos Mitten**]

For enright:
YouTube - bluetome's Channel
Hit refresh every 10 seconds.

 

[enright3060]

I think X-trainer wins with his squat-morning.

 

[liquid!]

*hates Enright...................big time*

Its going to be a little while. I had to dig an old camera out of storage that's not jiving with vista

 

[liquid!]

my squartmorning is the best!

 

[Standard]

post it in the squat thread then i am going to bed.


enright harass winterscoming about getting us a winning prize of some sort

 

[enright3060]

post it in the squat thread then i am going to bed.


enright harass winterscoming about getting us a winning prize of some sort

Yes, sir. Also, having teh Misses quit was the best thing ever.

 

[enright3060]

great squatting, dude ... and yes, the 445 should count.

Your squat looks 1000% better. What do you think helped the most?

 

[liquid!]

Back Squat Videos

365x5
405x1
425x1
445x?

 

[Donut62]

You still ain't pretty son, but that's about 1000 times better than your old squats. That would pass anywhere. Is nice!