Beware the Jabberwocky!

[Donut62]

I didn't note it but my bench felt meh today too, all the sets were on the slow side. Combining Tabata with Sheiko is madness, man, madness.

 

[liquid!]

I was thinking about rolling some assistance work into conditioning drills after I finish the main sets. pushup + gms = pushup burpees....Or make make circuits out of the 5x10 exercises.

My bench has been subpar all week, but I trust in Boris. Next week I'll probably feel strong again.

 

[Donut62]

Boris is watching you when you sleep...

 

[liquid!]

He keeps me safe at night.


*adjusts ice pack on back*

*falls asleep counting reps of awesomeness*

 

[liquid!]

Monday April.21
Recovery WO

Swim
200y freestyle
200y breaststroke
200y kick free/breast
5x100y freestyle pull
5x50y breaststroke
3x60s egg beaters (treadwater with hip circles)
200y cooldown

I didn't do any conditioning work and kept light, easy, and short. This was more of a wound licking session.

 

[AbdominalSnoman]

Mmmh, my wound tastes like Sheiko.

 

[Krossinc]

Let me still say I dislike the Sheiko routine. Also, I hit 300lbs on my overhead press - I just didn't post it in my log so I wouldn't hurt your feelings.

 

[liquid!]

Let me still say I dislike the Sheiko routine. Also, I hit 300lbs on my overhead press - I just didn't post it in my log so I wouldn't hurt your feelings.

You secretive Sonnab..............!!!!!

Great lifting Kross! Was it a push jerk?

What don't you like about Sheiko?

 

[liquid!]

Mmmh, my wound tastes like Sheiko.

mmmmmmm iron.....y

 

[Krossinc]

I think it's entirely too much volume. I'm sure a lot of it is differences from person to person though. I'm the type of guy who can work out a muscle on Monday and still feel sore in it come Thursday, I could never do that sort of volume and I know for many people it'd be overtraining.

Also...I stricted pressed it. With one arm.

 

[liquid!]

I think it's entirely too much volume.

For you mere hoomins

Also...I stricted pressed it. With one arm.

This is top secret,................but I'm working on 3 wheeled oh telekinesis lift..That'll top you!

 

[Donut62]

I think it's entirely too much volume. I'm sure a lot of it is differences from person to person though. I'm the type of guy who can work out a muscle on Monday and still feel sore in it come Thursday, I could never do that sort of volume and I know for many people it'd be overtraining.

There's a couple dozen Russian world champion powerlifters who sweep the IPF championship every year who disagree. The idea behind a prep cycle is to be a concentrated block of submaximal loading where fatigue is accumulating; complete recovery does not occur until the end. You'd be surprised how fast the body adapts, I feel like I am dying the first week, but afterwards can handle it pretty well.

 

[AbdominalSnoman]

http://www.rainiercrossfit.com/entry2008.pdf

Entry form for the rainer strongman in August.

 

[liquid!]

crap. I wonder if I could make middle weight. I'd be afraid to compete against the heavies.

*strokes e-beard*

I probably should loose 10-15lbs anyways.

*eats cookie*

 

[Donut62]

The questions on the entry form are hilarious.

 

[liquid!]

Wednesday April.23
Sheiko#29 wk.3 day.2

Warmup: foam roller, ytlw

Full Cleans
135x3 x2
155x3 x2
175x3 x4

Bench
135x5
175x4
205x3 x2
225x2 x3
245x2 wrist wraps
250x2
225x3 x2

Deadlift
225x4
265x4
315x4
365x3 x2
405x2 x2 belt
425x2 x2

Tabata
20sec push ups/ 20sec split squat lunges = 5min

I had too take a seat and pant for a few minutes...; P

 

[Zerocrew1984]

everything in that workout was awesome sauce. nice job.

 

[Donut62]

I see what you did there with the push-ups and lunges...

 

[liquid!]

everything in that workout was awesome sauce. nice job.

Spanks zero. 3 reps of full cleans felt like frickin cardio. I have alot of room for improvement. I was huffing, puffing, and sweating, I lost alot of work capacity over the winter.

I see what you did there with the push-ups and lunges...

I wanted to go home, so I settled for a firewalk to get out the door. I might try this a little more.


My back didn't hurt as much today. I made a concerted effort to pull fast and not rely on my back. Once it hit 405lb, it was like I was pulling in molasses, but I was able to use my legs more. I made a heel lift by folding two pieces of paper four times and slipped it in my right shoe, my right IT band and left lower back appreciated it.

 

[liquid!]

Friday April.25
Sheiko#29 week.3 day.3

Warm up: spidermen lunge walk, hip swings, leg swing overs

Back Squat
185x5
225x5
275x3 x2
315x3 x6 (belt)

Bench
135x5
175x4
205x3 x2
225x3 x2
235x3 x5

Chins
bwx5 x5

SOHP
135x4
145x4
155x4 x2

-gyn closed-

total time 1:15