Beware the Jabberwocky!

[liquid!]

Fortunately I'll be in Costa Rica for part of March, but I'd like to continue with Sheiko when I get back. I still need to finish reading all the Sheiko info at Elitefts.

 

[mschatz]

 

[Krossinc]

For now.

My push press numbers started going down, I started experiencing elbow and forearm pain from every push press session ( i think I may be holding the bar funky before the press). After 4 weeks of Sheiko, I'd like to concentrate on Ohp, chins, rowing, deads, and squats. I've never done much bench work and I was actually looking for a routine to work my bench, so what I'm currently doing is working very well.

I may use another Sheiko routine and replace bench with sohp....I've got a little more reading to do about Sheiko first.

Krossinc... our battle will continue... but I'm not going to bust out the 275 PP on you for a few months ; )

Nice, haha. My numbers have digressed also. I hit 250 and I keep coming in to the gym believing I'm going to do some magnificent, but everytime I throw the bar up on my collarbone I feel like I should take a wheel off each side, lol. Right now, my main concerns are my squat and bench. However, when I was training my Press SECONDARY is when I saw the most results before anyways.

I'll have to look in to your Sheiko fun.

 

[Donut62]

Bueller?

 

[Fedorable]

best title of a lifting log. I used to love that book, i probably still would if i owned it, maybe I will buy it.

 

[liquid!]

Bueller?

My wife invited friends over to watch the game, I had my bags packed and was ready to walk to the gyn, but I only had 1.5 before they'd be over.....I figured no way I'd finish the WO. I'll do Mon, Wed, Fri, Sunday, and that'll put me back on schedule.

best title of a lifting log. I used to love that book, i probably still would if i owned it, maybe I will buy it.

'Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.

"Beware the Jabberwock, my son!
The jaws that bite, the claws that catch!
Beware the Jubjub bird, and shun
The frumious Bandersnatch!"

He took his vorpal sword in hand:
Long time the manxome foe he sought

 

[Fedorable]

i might as well just memorize it

 

[liquid!]

Monday Feb. 4

Sheiko wk. 2 day. 1

Warmup: lunge, foam roller, bw squats

Back Squat
205x5
245x4
285x3 -belt+wraps
285x3
325x2
325x2
325x2
325x2
325x2

Bench
145x5
185x4
205x3 -wraps
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Db Bench
60sx10
65sx10
70sx10
75sx10
70sx10

Push ups w/ plate on back
+45x10
+45x10
+45x10
+45x10
+45x10

Back Squat
225x3
265x3
305x3-belt+wraps
305x3
305x3
305x3

Seated GMs
185x5
185x5
185x5
205x5
225x5

Holy Schnikies! My hips are tired and sore.

*heads for bottle of ibuprofen*

PerWO: 2.4g Lectinin, b-50 complex
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 4g CEE, 1 serv. CytoMax
PWO: 1/2 serv WMS + WPI, 1serv CMDI, ZMA, melatonin. ibuprofen

 

[enright3060]

nice work - I hope you sleep a lot.

 

[liquid!]

I do. Luckily I've had a slow 2 weeks at work and I've been pulling an Office Space and rolling in late.

 

[Donut62]

Do you feel like your squat form has improved with all the submaximal volume? My bench form was fugly as hell before, but I have improved it a lot in the past week and a half from pressing 3 days a week.

 

[liquid!]

Most definately. The percentages and volume we're lifting are perfect for form work. I've found myself GMing a few reps towards the end of the workout, but other than that I'm been able to diagnose and work on alot of my squat form problems. Typically I relaxed at the bottom and things fell apart. I've found a much more comfortable bar placement thats helping me from collapsing forward. The number of sets performed provides a great oppurtunity to work out form issues.


Squat (GM'ing, collapsing forward, loose upper back and grip, weak hip flexors)
-switched to monkey grip
-moved hands out (index fingers on outer ring)and bar an inch higer on my back.
-pull down on bar slightly and elbows pointing down to maintain a tight upper back.
-feet pointing out at 45 degrees (much better on the knees)
-slightly wider stance (I still have weak hips). I'd like to get out a little wider still.
-efficent walkout - two steps, quickly align feet, deep breath, go....
-I still need to squeeze the bar, instead of holding it.

Bench (just weak and inexperienced)
-middle finger on outer rings
-squeeze the bar hard
-oly shoes. they really help *nod to Zerocrew*
-I'm still searching for the set up to best fit me. The "kiss the bar" set up isn't working for me as my arms a too long and I usually have to reset. I've had better luck setting my upper back and arch by reaching overhead (lying on bench) and pushing against the bench frame, with shoulders shrugged back, basically spring loading my arch.
-I'm trying to get my feet wider and engage my legs more, but again I have tight hips.
-I've learning how to use my legs on every lift with submaximal loads and have much more control over the bar.
-need to pull the bar apart now.
-need more bar speed.

Previously I was benching once a week, or once every two weeks; but 3 times a week I'm estabishing better habits and a rhythm.

 

[Donut62]

I'm still searching for the set up to best fit me. The "kiss the bar" set up isn't working for me as my arms a too long and I usually have to reset. I've had better luck setting my upper back and arch by reaching overhead (lying on bench) and pushing against the bench frame, with shoulders shrugged back, basically spring loading my arch.

This is how I started to get my set up too. I used to do the head butt the bar thing, but now I grab the frame, and drive up into it with my legs while pulling my traps down. I haven't tried benching in oly shoes yet, but I just might give it a shot here tomorrow. Generally I find the benching to be the least challenging part of the program. From what I have read, most people who use these all the time find that the squat %'s are right on, they cheat their bench up a bit (~5-10%), and cheat the deadlifting down 5-10%.

I was reading the 4 month plan (29-32), and there is sick horrible and disgusting things in there. Like this squat day for instance:

70% 5+8+3+6+2+7+4

7 sets of hell. And this is the second squat workout of that day.

 

[liquid!]

From what I have read, most people who use these all the time find that the squat %'s are right on, they cheat their bench up a bit (~5-10%), and cheat the deadlifting down 5-10%.

I calculated my banch at 290lbs (30lbs over my max), and I haven't run into any problems. The squats and deads have been challenging. I'd been sandbagging it since X-Mas with my squat, only doing OHS and OHLunges, but I'm able to squat with much better form at these percentages. The last set of rack pulls in week one destroyed my hands and my form was pretty bad. I won't hesitate to take a little off the bar this week.

I was reading the 4 month plan (29-32), and there is sick horrible and disgusting things in there. Like this squat day for instance:

70% 5+8+3+6+2+7+4

7 sets of hell. And this is the second squat workout of that day.

That makes baby Jesus cry. No want.

Luckliy, I'm going on vaction in March so I'll miss some Sheiko craziness, but I'll be ready for more after I get a tan...and Montezuma's revenge.

 

[liquid!]

Wednesday Feb. 6

Sheiko wk. 2 day. 2

Deadlift to knees (shoes off)
245x4
295x4
295x4
345x4 - put in pins at knees, I'd them and pull against the pins for a sec.
345x4 - belt
345x4
315x4

Bench
155x5
175x5
175x5
205x4
205x4
205x4
205x4
205x4

Db Bench
65sx10
65sx10
65sx10
65sx10
65sx10

Deadlift
245x4
285x4
335x3
335x3
365x3 - belt
365x3 - straps
365x3
365x3
365x3

Bulgarian Split Squats (short stroke-my hip flexors are still sore)
50s x5+5
50s x5+5
50s x5+5
50s x5+5
50s x5+5

Ab Wheel Rollouts (from knees)
x10
x10
x10


Broke my 5th pair of headphones this year. Dammit.

PerWO: 2.4g Lectinin, 4g CEE, .5tsp Beta-Alanine, b-50 complex
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 4g CEE, 1 serv. CytoMax
PWO: 1serv CMDI, ZMA, melatonin.

 

[enright3060]

What type of oly shoes do you have? I'm in looking to buy a pair, but I'm not sure what kind to get.

Thanks

and good work as always

 

[DEVILsSON]

work on improving hip flexibility...it will help give you that big and tight arch for bench...

do you take lethicin? any noticeable difference in clarity of thought/memorization/etc?

good luck...

 

[liquid!]

What type of oly shoes do you have? I'm in looking to buy a pair, but I'm not sure what kind to get.

Check Ebay frequently they have good deals there, you might just have to wait for your size. Seach "Weightlifting shoes" and "Weight lifting shoes." You could get a pair of Adidas for the same price as VS Atheltics.

I have these badboys, and I never want to squat or bench without them.

work on improving hip flexibility...it will help give you that big and tight arch for bench...

Your so right. My sore hips were hurting my bench yesterday. I've identified my hips as the weakest link.

do you take lethicin? any noticeable difference in clarity of thought/memorization/etc?

Yeah. I couldn't say one way or the other as I've always taken it with BS and CEE PreWO. I'll start taking it in the mornings., then maybe we'll see a difference. It's a pretty cheap supp.

 

[Bond]

I wish I could get any leg drive in my bench, I hear about it and for some reason it seems to be an engima or something, my body just doesn't want to do the arch and leg drive thing. Then when I try and concentrate on arch + drive I end up failing miserably and going back to what works. Maybe after I max in 2 weeks I will take a week off and just work on the arch + drive thing then start the 29-32 program.

 

[liquid!]

Friday Feb. 8

Shieko wk. - day.3

Warm up: Foam roller dynamic stretching

Back Squat Moved my inzer in one notch today.
205x4
245x4
285x3 wraps + belt
285x3
305x3
305x3
305x3
305x3
305x3
305x3

Bench
155x6
175x5
205x4 wraps
205x4
215x3
225x3
235x2 tried belt
235x2 tried again
205x4
205x5
175x6
145x7

Db Bench
65x10
65x10
70x10
70x10
75x10

Back Squat
225x3
265x3
305x2 wraps + belt
305x2
305x2
305x2

Tate Press
40x10
40x10
40x10
40x10
40x10

Seated GMs High bar, lighter, slower, more ROM...
155x6
155x6
155x6
155x6
155x6

Damn my hip flexors are sore. Next week is going to suck with Sheiko week 3 and a busy week at work.

ps...Sheiko works!

PerWO: 2.4g Lectinin, 2g CEE, 1tsp Beta-Alanine, b-50 complex
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 2g CEE, 1 serv. Gatorade
PWO: 1serv. Muscle Milk, ZMA, melatonin, ibuprofen.

Out of protein had to break into the emergency sups.. waiting for my True Protein order.