Beware the Jabberwocky!

Monday Jan. 14

RDL
135x10
225x10
315x5

Rack Pulls
225x5
315x5
365x5
405x5
455x5
495x5
545x3 w/ wrist straps

Overhead Lunge
95x10 ea.
135x8 ea.

Burpess w/ Chinup - Tabata (4min)

PerWO: 4g CEE, 2g Beta-Alanine, 2.4g Lectinin, B-50 complex.
PeriWO: 1.5 Tbs BCAAS, 4g Beta-Alanine.
PWO: 1 serv WPI, 2g CEE
Pre-bed: 1 serv CDMI

weight {254.5}
 
Wednesday Jan. 16

BOR
135x20

Bb Floor Press
13x6
185x6
225x3
235x3
245x1
255x0 dammit
245x1
245x1
245x1
245x1
245x1
245x1

Db Bench
70sx10
80sx10

Face Pull
50x15
50x15

Seated Cable Row
110x10
155x10
185x5
215x5

PerWO: 4g CEE, 2g Beta-Alanine, 2.4g Lectinin, B-50 complex.
PeriWO: 1.5 Tbs BCAAS, 4g Beta-Alanine.
PWO: 1 serv WPI, 2g CEE
Pre-bed: 1 serv CDMI
 
Satuday Jan. 19

Warmup: Hip and it band stretch, spider man lunge walk, cat stretch.

Hassock Box Jump
x4
x4
x4 @ 3'

Drop Snatch
barx6
95x4
95x4
95x4

Hang Clean / Front Squat / Push Press
5/4/3/3/2/2/2/2/2/2

= 27x155lb {10 min}

SOHP
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3 last rep was a horrible grinder...but locked it out


PerWO: 4g CEE, 3.6g Lectinin, B-50 complex.
PeriWO: 1.5 Tbs BCAAS, 12g Beta-Alanine. accidentally put a tbs of BA in....WOW!!!
PWO: 1 serv WPI, w/ peanut butter and skim milk.
Pre-bed: 1 serv. CDMI
 
Sunday Jan. 20

Warmup: 1 mile jog.

Sprints (1 min rest)
400m x1 (1:15)
200m x1
100m x1
50m x2

25lb Med ball slams
5min Tabata (approx. 100 slams)

~ 30 min break ~

OHS
45x10
95x10
135x5
135x5
135x5
135x5
135x5

Chins
bwx8 *one rep PR* Woo Hoo
bwx7
bwx6

Box Pistols
x3R/3L
x3R/3L
x3R/3L Oly shoes are fantastic for pistols


PerWO: 2.4g Lectinin, 3Tbs Greens+
PeriWO: 1.5 Tbs BCAAS, 6g Beta-Alanine, 1.5 Tbs Cytomax
PWO: 1 serv WPI w/ skim milk.
 
I plugged my numbers into Sheiko 37 today, and about shit my pants. This is going to suck.
 
^^^^^*glup* "That's what I was afraid of..."

I'll do the same at work tomorrow. what max's are you using? I'm going with 405/265/495.
 
Tuesday Jan. 22

Warmup: jump rope, lunge walk, forward bends, dislocates, back bends...

Floor Press
135x10
185x8
225x6
245x1
255x1 *10lbPR*
255x1
255x1
250x1
245x1
245x1

Hammer Strength Hi/low Row
+135lb ea x8
+135lb ea x8
+160lb ea x6
+160lb ea x6

OH Lunge
135x5ea. leg
135x5ea. leg
135x5ea. leg

Deadlift / Push Up - Tabata Circuit
deadlift 225lb x20sec / rest 10
push ups x20sec / rest 10

= 5 rounds


PerWO: 2.4g Lectinin, 2g Beta-Alanine, 4g CEE
PeriWO: 1.5 Tbs BCAAS, 4g Beta-Alanine, 2g CEE, Sugar Free Lipton Green Tea
PWO: 1 serv WPI w/ skim milk.
Pre-bed: 1 serv. CDMI

{weight 254}
__________________
 
liquid! said:
^^^^^*glup* "That's what I was afraid of..."

I'll do the same at work tomorrow. what max's are you using? I'm going with 405/265/495.
Click to expand...

I used pretty much my real maxes, 425/300/525. Deadlift I bumped up a bit because I haven't maxed on it for a good 6 weeks and that's probably about where I am. It doesn't look impossible like Smolov, but it definetely is rough. Especially the whole squatting, benching, then coming back to squatting days.
 
I just made Sheiko 37 calculator in excel...Not sure how I can postor host it. hmmmmm??

*scratches head*

Some of the squat days are going to be uncomfortable, but the deadlifting doesn't look too bad. The bench program looked easy at my current max so I'm bumping up to the 285-290 range. That should be a challenge.
 
Wednesday Jan. 23

Warm up: 1 mile jog

Sprints
400m sprint (60sec rest)
400m sprint (60sec rest)
400m sprint (60sec rest)

400m cool down

Running in the winter sucks : (
*cough cough*



PreWO/PeriWO/PWO: 1.5 Tbs BCAAS, 4g Beta-Alanine, 2g CEE, Sugar Free Lipton Green Tea
{weight 255}
 
Friday Jan. 25

No warm up..the gyn closes in 55 minutes...gotta hustle tonight.

Drop Snatch:
45x6
95x5
115x4
135x3 I really like these.

Chins
+45lbx2 +3eccentric
+45lbx2 +3
+35lbx2 +3
+35lbx1 +4
+25lbx2 +3
+25lbx1 +4

OHS
135x5
135x5
135x5

High Pulls (clean grip)
135x5
135x5
135x5

SOHP
135x5
155x4
165x2
135x5

RDL
135x30

PerWO: 2.4g Lectinin, 4g CEE
PeriWO: 1.5 Tbs BCAAS, 1.5tsp Beta-Alanine, 2g CEE, Sugar Free Lipton Green Tea
PWO: 1 serv WPI w/ skim milk.
Later: beef tenderloin
Pre-bed: 1 serv. CDMI, 1g glycine, ZMA

{weight 253.8}

This log needs more music
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Sunday Jan. 27
Sheiko #37 Week.1, Day.1

Warmup: spiderman lunge walk, cat stretch, mountain climbers, forward bends, dislocates band pullaparts, band pulldowns.

Bench (middle finger on rings)
135x6
175x4
175x4
205x3
205x3
215x3
215x3
215x3
215x3
215x3

Back Squat
205x5 - wrist wraps on
245x5
245x5
285x5 - inzer on...I'm getting used to it.
285x5
285x5
285x5
285x5

Bench (index finger on rings)
145x6
175x6
175x6
190x6
190x6
190x6 almost didn't lockout the last rep.
185x6

Db Bench
55sx10
55sx10
60sx10
60sx10
65sx10

Bb GM
185x5
185x5
225x5
225x5
245x5

I'm going need more to drink during these workouts,I was rationing my drink today. I need a lot of rest squatting today, but my form felt much better...I only GM'd a few reps at the end. Widening my stance and turning my feet out has helped, so has squeezing the bar and pulling it down on my back. I'll try to get some video. Its pretty obvious this is going to beef up my bench. It'd be nice to get 315 before summer. This looked much easier on paper. *shakes fist* "Damn you Donut!"

PerWO: 2.4g Lectinin, 4g CEE, source of life multi, b-50 complex
PeriWO: 2Tbs BCAAS, 8g Beta-Alanine, 3g CEE, Sugar Free Lipton Tea
PWO: 3 serv WPI w/ skim milk. 4g CEE

Sowo (song of the work out) - Yeah Yeah Yeahs - Date with the Night
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You too tall-man - don't die.

What specifically do you use for a peri-WO drink (do you buy a brand name product or combine the all the ingredients into one shake)?

I use powdered Gatorade and whey. I'm just looking for any suggestions...

Nice work as always
 
I normally mix CytoMax with BCAAs, but I've gone sugar-free until I lose a little weight.

recent PeriWO:
1.5- 2tbs BCAAS (14-18g)
1Tbs Beta-Alanine (8-10g)
Creatine Esterfied (3g)
Litpon Green Tea to-go (sugar free)

I way need some high-GI carbs for Sheiko. Teh workouts are long.
 
I use 60/30/10 mix of Waxy maize/whey/bcaa's. I have once scoop before, one scoop during, and two after. All together it's about 160 grams of powder and ~650 calories. Today I added Skim milk to the last 2 scoops for a couple hundred more calories. Obviously not a dieting protocol, lol.

If anything, I think I am going to make great gains from just all the form practice from all that volume. Your GM strength is the pwn, I went light as hell. No wonder you tend to GM your squats, the body always wants to seek the easiest way to get the weight up. If this cycle gets me good results I might just do the 4 month plan, programs 29-32. That would really be a bitch.
 
I'll be tossing whey and cytomax back into my periwo nutrition, I was damn near cross-eyed at the gyn today.

Donut... what "scissors" exercise are you going with?
 
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