Beware the Jabberwocky!

[liquid!]

Sunday May.4
Sheiko #30 week.1 day.1

Bench (middle finger on rings)
155x5
175x4 x2
205x3 x2
235x3 x6

Back Squat (moved hands in a little, pinkies on rings)
185x5
225x4
275x3 x2
315x3 x5 belt on

Bench (pinkies on rings)
185x5
205x5 x5

Zercher Squat (wrist wraps wrapped around the bar - worked well)
135x5
185x5
225x5 x3

Couldn't finish the entire program today. When the gyn closed, I'd only had about 1:10 to workout. I was working fast ans suppersetted the Zerchers and Bench. I was taking roughly 30 rest between sets at the end ; P. I wore my rockin' old X-Men shirt so I had to stop and chat comics for a few minutes with gyn acquaintance. I didn't mind. My right eye hurts when I exert myself on heavier sets. Kinda annoying, probably allergy related. I saw Iron Man yesterday; gets my thumbs up.

 

[liquid!]

"where's the motha fuckin cheese?"

I posted a workout, it bumped my log, and the post disappeared?


****now its back....wtf?***

 

[Donut62]

Don't worry liquid, only 8 weeks of hard stuff left and then a nice deload and the fun day at the end. So suck it up, butter cup.

 

[liquid!]

Sunday May.6
Sheiko #30 week.1 day.2

Band Deadlifts: (dub minis)
135x5
185x5
225x3 x2
275x5 x2
315x3 x4

Bench:
155x5
175x5
205x4 x2
225x3 x2
245x2 x2
255x1
265x1
275x1 **10lb PR** (2 sec pause)
245x2 x2
225x3 x2
205x4
195x6
185x8
175x10
155x12

Rack Pulls
225x5
275x5
315x4 x2
365x3 x4

Very little time tonight. This is a busy week.

 

[Zerocrew1984]

look at you and your 10lb PR on bench. NICE!

 

[Donut62]

*Feels hot breath on neck from liquid's bench*

 

[Zerocrew1984]

ew^^^

 

[liquid!]

Thanks Zero; )

*Feels hot breath on neck from liquid's bench*

*Coffee breath*

I got more in me. I didn't even bother finding a spotter. I'll get a video so we can make it offical one of these days. The volume is treating me well, and I don't get worn down benching 3 days a week with the submaximal load.

 

[Zerocrew1984]

donut and liquid, i want my money back. That mix from true protein tastes like garbage. i cant even chug it down.

 

[liquid!]

donut and liquid, i want my money back. That mix from true protein tastes like garbage. i cant even chug it down.

Your crazy!!! You don't like it? I love the True Protein nectar. Maybe your to used to sweet drinks like Powerade.

*head shake*

do you feel like you have more energy?

 

[Donut62]

I think it tastes pretty damn good. But at about the 1 hour mark of a workout I would drink diarrhea if it gave me the sustenance to continue. I'm far from a picky eater/drinker.

If tastes too much like ass just get straight whey and mix it with gatorade powder. You like gatorade, right?

 

[Donut62]

I got more in me. I didn't even bother finding a spotter. I'll get a video so we can make it offical one of these days. The volume is treating me well, and I don't get worn down benching 3 days a week with the submaximal load.

Yes my bench is feeling pretty solid as well. Doing it 8 million times a week has improved my form dramatically, and I had an epiphany when setting up a week or two ago that has finally let me really feel the leg drive out of the bottom without popping my ass off the bench.

 

[liquid!]

No doubt. I've worked on keeping my elbows in (as much as possible) and a long pause on every rep, even the warmup and drop sets. The breakthrough for me was squeezing the life out of the bar. Now when I set up everything feels solid and the weight is under control. I need to shidt my grip around more on lighter days, moving my hands out one finger I feel a drop off.

 

[enright3060]

nice bench - tall dude

 

[Zerocrew1984]

can i just use that mix with powerade? i think it tastes funky because of the vitamin crap i put in there. not sure.

 

[liquid!]

Just drink it Zero

Friday May.9
Sheiko#30 Week.1 day.3

Back Squat
185x5
225x4 x2
275x3 x2
335x3 x5

Bench
155x5
175x4 x2
205x3 x2
235x2 x6

Front Squat
155x5
185x5
205x4 x2

Dips
BWx6 x5

The point where my right glute attachs at the lower back is causing me problems. It hurts most when I step onto my left foot walking in and out during bback squat, and at lockout. I may try rolling with pvc. I'm alternating hot and cold packs now.

Bench felt week tonight. I concentrated on, elbows in, and pulled my shoulder blades together when paused to get a good push with the lats. band pullaparts between sets.

 

[Zerocrew1984]

you should check your form. my left knee has been hurting me everytime after front squats. i just found out the other day its because im shifting more towards my left side. i never knew i was until someone told me.

 

[ciscokid1024]

Liquid,
I don't know nothing, but I wonder if your squat issue is a flexibility issue. You are plenty strong enough so maybe you just need to stretch out the hams and hips more before and after you squat.

Just my 2 cents..

 

[liquid!]

I probably need a referral to a podiatrist si I can gat fitted for a appropriate foot orthotic to slip in my shoe. I dropped my right arch playing basketball years ago, which causes me to over-pronate and effectively causes symptoms of a leg length discrepancy. I purchased a heel lift (which I lost) that relieved IT band and heel pain, and lower back stress...I need to see a professional as my its not getting better. I just to suck it up and make an appointment.

I do have inflexible hammies though.

 

[liquid!]

Sunday May.11th
Sheiko #30 Week.2 Day.1


Warmup: epson salt bath, lots of stretching while watching the D-backs lose to the Cubs and some fights for Dream 3, foam roller, icy hot on the lower back...walk to the gym...ride stationary bike for 5 min.

Back Squat
185x5
225x4
275x3x2
315x2x2
365x1 (+belt)
385x1 (+belt)
405x1 (+belt) matched my 1RM

Bench
155x5
175x4x2
205x3x2
(235x2 +10x band pullaparts + 10x dislocates) x6

Db Row
110x6 x6

Back Squat
185x5
225x4
275x3 x2 (+belt)
315x2 x4 (+belt)

Chins - BWx8/6/6
GMs - Avg Bandx50 x3
Db Curls - 45sx6 x3
Pushups - BWx20 x3

My squat felt good, so I inched a little higher. It felt good to hit 405 fairly easily. I needed a confidence builder. I've been worried that my squat would fall apart above 90%. It was strong like ox. Go go Sheiko Power!

Good day.


Later:
epson salt bath
20 min Yoga