Beware the Jabberwocky!

[Donut62]

I think your spreadsheet phailed you.

Bench
50% 5x1, 60% 4x1, 70% 2x2, 80% 3x5

 

[liquid!]

I phailed the spreadsheet.

I thought the 2x2 and 5x3 were misprints and needed to be reversed. Doh

 

[AbdominalSnoman]

http://nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=249

Lets go to this Liquid!. You can compete and I'll watch. If this isn't during my certification ceremony, I am there.

 

[liquid!]

Chase found this. I may go and make a fool of myself.


http://www.rainiercrossfit.com/rainier_crossfit/2008/03/mt-rainiers-str.html

 

[ChaseT.]

http://nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=249

Lets go to this Liquid!. You can compete and I'll watch. If this isn't during my certification ceremony, I am there.

There is a guy from California on another forum I frequent who is going to compete in that contest.

 

[AbdominalSnoman]

Chase found this. I may go and make a fool of myself.


http://www.rainiercrossfit.com/rainier_crossfit/2008/03/mt-rainiers-str.html

Sweet. I'll come watch ya for sure. You want to go see the June one?

 

[liquid!]

Wednesday Apr.16
Sheiko#29 wk.2 day.2

Warmup: 10 min incline walk, bb complex, leg swings.

Bb Snatch
95x1 x5
115x1 x5
135x1 x5

Deadlift (off 45s)
225x3
275x3
315x3 x2
365x2 x4 -Lower back still hurtin.

Bench
155x6
175x6
195x6 x4

Horizontal Pullups
BWx10 x5

Bb Overhead Lunge
135x5+5 x3

Pullthroughs
65x15 x2

 

[Donut62]

I don't know if you noticed or not, but when I put in the deficit pulls in place of deads to knees I reduced the loading by 10%. Seems to be working well without causing excessive fatigue in my case.

 

[AbdominalSnoman]

Are either you or dognuts planning on moving on to the #30 after the 4 weeks? Where is the spreadsheet for Shieko?

 

[liquid!]

Yeah. I turned it down a little too. I tweaked my back a little pulling off a platform that was a bit too high last week.

My pulling has been weak for months. I might need to rethink what works for me.

Deadlift considerations for taller atheltes. By Kenny Hinchman

I may throw out all the partials and just deadlift. I pull slow and in two parts. Straighten my legs; then use my back. I think I could sit back more and get the bar closer to my shins, so as not to stiff-leg it. Any ideas?

 

[Donut62]

My deadlift form is terrible so I can't halp you. I seem to be able to tolerate more pulling than a lot of people, because the double deadlift days don't bother me much at all.

Are either you or dognuts planning on moving on to the #30 after the 4 weeks? Where is the spreadsheet for Shieko?

Si senor, I plan on doing 29, 30, 31, and 32. Liquid made his own spreadsheet, I just print the programs out and write my weights at each % on a sticky note cheat sheet that I put on the page I am reading from.

 

[liquid!]

Friday April.18
Sheiko#29 wk.2 day.3

Warmup: 5min stationary bike, bb complex, ytlw

Back Squat
225x5
245x4
285x3 x2 (belt+wrist wraps)
315x2 x2
335x2 x2
355x2 ---Felt good. No GMing ; )

Bench
145x5
175x4
205x3 x2
235x2 x2
225x3
185x5
155x7

Back Squat
225x5
245x5 x2 ---The left side of my lower back is acting up again.
275x4 x4 (belt+wrist wraps)

Pullups
BWx5 x5

GMs
135x5 ---Keeping it light.
155x5
175x5 x3

 

[Donut62]

So I take it your form is improving a lot, hightower.

 

[liquid!]

It sure is shorty. Working in the 60-80% for squats has helped immensely. No more GMing, but I feel I still need to to keep a tighter arch in my back. Its a work in progress.

 

[Feature boy]

What kind of bread are you growing, Liquid? Rye bread?

 

[liquid!]

Score one for Feature Boy.....I'd imbibed a few too many Labatt's and Bass Ale's last night. Though I almost like bread better than beard.

*fixed*

 

[enright3060]

hahaha

Nice Sig.

 

[Feature boy]

I'm currently growing a nice loaf of bread myself, we'll see what it turns out like.

 

[liquid!]

I'm currently growing a nice loaf of bread myself, we'll see what it turns out like.

I've grown an nice 5 O'Clock pumpernickel myself.

*admires loaf*

 

[liquid!]

Sunday April.20
Sheiko #29 wk.3 day.1

Warm up: YTLWs, and lots of lower body dynamic stretching.

Back Squat
225x5
265x4
295x3 (wrist wraps and belt on)
305x3
335x2 x2
355x2 x2

Bench
154x5
175x5
205x3 x2
235x3 x6 .....I was feeling a little weak benching today. I got the weight up fine, my upper body just didn't feel rigid.

Back Squat
185x3...Back has tightened up. Its only hurts when I put weight on my left leg during the walk out and in. I'll need to order a lift of my right shoe, as my length length discrepancy is causing this.
225x3
275x3 (wrist wraps and belt on)
315x3 x4

BOR
135x10 x5 ..it hurt to RDL 135. I'm going to really ease up on DL day.

Tabata Burpees
4min and I could taste my lungs ; P

Burpees didn't hurt. Its the deadlift lockout motion that hurts. Squats felt good. I pushed it a little over the prescribed weight on the first set and was getting a little GM hitch, but I'm still happy with the progress. I need to focus some attention on stretching.