Beware the Jabberwocky!

[liquid!]

Wednesday Aug.20
Sheiko#30 wk.2 day.2

Platform Deadlifts
135x5
225x5
315x5
335x4 x2
355x3 x2
365x3 x3

Bench + mini band pullaparts
[155x5 +10]
[185x5 +10]
[215x4 +10] x2
[230x3 +10] x2
[245x2 +10] x2
[230x3 +10] x2
[215x5 +10] x2
[185x7 +10]
[155x9 +10]

Seated Cable Row (elbows out)
155x8
175x8
200x6 x3

*tired*
Exhausted tonight, called it quits. I suck.

 

[Donut62]

You are weak, like Ukraine.

 

[liquid!]

You are weak, like Ukraine.

*sends risk board flying*

Ukraine is strong!!!!!

Georgia....not so much

 

[enright3060]

I talked to the boss - Welcome to Team Standard.

 

[liquid!]

Cool! Hope I can help.

 

[liquid!]

Thursday Aug.21

2.5mile jog

 

[liquid!]

Friday Aug.22
Sheiko#30 wk.2 day.3

pvc rolling, upper body stretching, rtc warmup

Banded Bench (dbl. minis)
135x5 (index finger on rings)
165x5
195x3 x2
225x2 x5

Back Squat
135x5
225x5
255x5 x2
285x5 x5 /beltless

Bench
135x5 (index finger on rings)
165x5
185x3 x2
225x2 x5

Muscle Snatch
65x10 x5

Rolling Tr Ext
45sx8 x2

i <3 muscle snatches.

 

[Donut62]

I'm glad someone else likes them. I think they are my new favotire upper back exercise. Right now I am doing rowing on Day 1, muscle snatchs on Day 2, and some sort of vertical pull on Day 3. I think that is plenty of back work to keep everything balanced out. *gets ready to feel the Sheiko 30 pain tomorrow*

 

[liquid!]

Shoulders have felt a little imbalanced. Muscle snatches, hor. pull, vertical pull should work well. 30 just isn't making it easy to squeeze in extra work : P

My deadlift is going nowhere. I'm not recovering enough before pulling days.

 

[liquid!]

Monday Aug.25
Sheiko#30 wk.3 day.1

Avg. band work on ankles, calves, lower back, and hips; dynamic stretching; eza rtc warmup.

Back Squat [beltless]
135x5
285x5
225x4 x2
275x3 x2
315x3 x5

Bench [index fingers on rings]
155x5
185x5
215x3 x2
245x3 x5 + mini band pullaparts between sets

Back Squat [wide stance + beltless]
185x6
225x6
255x6 x4

Bench [index fingers on rings]
175x5
205x5 x2
225x4 x4

Standing Ab Crunch
125x10 x4

Went lighter on the squats tonight and felt really strong, the beltless work is paying off. I have relatively weak hips, they were fried after wide stance squats. More hip work to follow...

 

[liquid!]

Lower trapezius strain... I didn't even do it at the gym. I was lifting a 12kg pail of dextrose in the lab tuesday morning the day after a rough workout and...crap!

I couldn't lift a can of soup yesterday and it hurt to take a deep breath. I'm taking a few days off to munch Naproxen and lay on hot and cold packs. I'll try rolling it today or tomorrow.

 

[Donut62]

 

[liquid!]

I submit to the power and awe Boris.



What must I do next almighty creator of teh strength???

 

[liquid!]

 

[liquid!]

Yes Sir.

 

[liquid!]

Thursday Aug.28
Sheiko#30 week.3 day.2

band work, stretching

Deadlift
135x10
225x4
315x4
355x3 x2
405x3 x3
425x2 x3

Strict Press
95x6
115x5
135x4 x2
145x3 x2
155x2 x2
165x1
175x1
185x1
195x1 ~10lb PR~
165x2 x2
155x3 x2
135x5
125x7
115x9
105x11
95x13

Deadlift
225x10
285x8 x2
315x6 x4

No benching tonight soreness in the right anterior deltiod. Ohp was nice for a change. Tried some higher rep deads to work on keeping my ass down and the bar closer to my legs. I found found a old camera in storage and got some vids, but the program is not compatitble with Vista.

*shakes fist in Microsoft's direction*

 

[Donut62]

Nice PR on the press.

 

[liquid!]

Saturday Aug.30
Sheiko#30 week 3 day 3

band work, lower body stretching, hurdle step overs

Bench (ring fingers on rings)
135x5
155x5
185x5
215x3 x2
245x3 x6

Squat (beltless)
135x5
225x5
245x4
285x3 x3
325x3 x2
345x2 x3
325x3 x3

Decline Bench (ring fingers on rings)
155x5
185x5
225x5 x5

Shoulder still hurt a bit, a narrower grip helped a lot. Getting stronger beltless.

 

[liquid!]

Monday Sep.1
Sheiko#30 week.4 day.1

pvc rolling, hurdle step overs, lower body dynamic stretching, rtc warm up

Back Squat
135x5
225x5
245x4
285x3 x2 (70%)
325x3 x2 (80%)
345x2 x2 (85%)
365x1 x2 (90%) belted

Bench [ring fingers on rings]
155x5
185x4
215x3 x2
345x3 x2
265x2 x2

Barbell Muscle Snatch
65x8
75x8 x3

Back Squat
225x5
245x4
285x3 x2 (70%)
325x2 x4 (80%)

Still a little hungover... First time using the belt squatting this month, beltless work at 80% is doing wonders for me. I fell in love with the wide grip benching and over did it, still lots of pain (adductors); but it's alleviated by using a narrower grip.

 

[liquid!]

Wednesday Aug.3
sheiko#30 week.4 day.2

pvc rolling, rtc warmup

Bench [ring fingers on outer rings]
155x5
185x4
215x3 x2
245x3 x2
265x2 x3

Mini Band Pullaparts
10x5

Deadlift [beltless]
135x5
225x5
275x5
315x4
335x3
355x3
375x3
395x3
405x2
425x2
445x2

Strict Press
115x6
135x5
155x4 x4

Box Pistols
5x5+5

Shoulder is not getting any better and hurts using any grip wider the ring finger. Deadlift finally getting quicker; using more legs. I'll be taking a little time off in the next week to as family is visiting.