Dan's Strength Training Log ANGER IS A GIFT

[CRZA]

The numbers dont mean anything I think..

I honestly cant see how 32 is a peaking cycle. In week one you go for max attempt and the remaining three weeks you have a fairly easy sheiko cycle..
Has anyone tried the peak with success?

 

[Cratos]

I'm confused. What do the numbers mean??

Different programs created by Boris Sheiko.

#29, 30, 31, 32, 37, 39, 40, CMS-MS Prep (1, 2, 3, Comp), MSIC (Prep, Comp).

 

[Cratos]

The numbers dont mean anything I think..

I honestly cant see how 32 is a peaking cycle. In week one you go for max attempt and the remaining three weeks you have a fairly easy sheiko cycle..
Has anyone tried the peak with success?

Well, it is...

Some people use 30, 31 and 32 in the 12 weeks leading up to a meet. I think I have also read that people use #32, but cut the last week off.

 

[WitchCraft]

Different programs created by Boris Sheiko.

#29, 30, 31, 32, 37, 39, 40, CMS-MS Prep (1, 2, 3, Comp), MSIC (Prep, Comp).

Seems confusing! Why doesn't it start at 1? lol

I definitely want to try it sometime. Seems like #29 is the program for newbs?

 

[Cratos]

Seems confusing! Why doesn't it start at 1? lol

I definitely want to try it sometime. Seems like #29 is the program for newbs?

No idea.

And yes, #29 would be the place to start.

 

[WitchCraft]

No idea.

And yes, #29 would be the place to start.

Word, I might do this after my next meet. Thanks.

 

[LegioTitan]

Ah now that I look at it I can definitely see how 32 works as a meet prep. Seems like the way to go. Well, that was easy.

 

[NurseKnuckles]

Legio, are you still doing cube stuff? How was that?

 

[LegioTitan]

Legio, are you still doing cube stuff? How was that?

No NK I am not. I ran Cube for 10 weeks and afterwards switched to Sheiko programs. Perhaps I was being impatient but I just didn't feel like things were clicking. I did enjoy it though.

 

[NurseKnuckles]

Right. I was being lazy and didn't look back in your log...
Cube looks good. Sheiko looks like a bitch!

Hope you're likin' it!

 

[LegioTitan]

Monday

LBBS:
200 1x5
240 2x4
280 2x3
320 5x3(belt, wraps)

1st, 3rd, 5th:


Benching:
140 1x5
165 1x4
195 2x3
220 5x3(all paused)

1st, 3rd, 5th:'


LBBS:
200 1x6
240 1x6
260 4x6(belt, no wraps)

More Benching:
155 1x5
180 2x5
205 4x4

Db Flye:
20/ea 5x10

BOR, bench grip:
135 3x10
155 2x10

Ring Rows
BW 5x10


---Squatting felt smooth and easy.

--Benching likewise. My set up felt very consistent as did my rhythm on the pauses.

--Was supposed to GM today but had a weird pulling sensation at the bottom of my ham near the back of the knee so I decided to er on the side of caution.

--Enjoyed the bench grip rows.

 

[LegioTitan]

Thursday

Lift of Dead:
270 1x4
325 1x4
380 2x3
435 3x3
460 3x2

435's, 460's:


Benching:
140 1x6
165 1x5
195 2x4
205 2x3
220 2x2(paused)
235 2x1(paused)
220 2x2(puased)
205 2x3
195 1x5
180 1x7
165 1x9
155 1x11
140 1x13

Reverse Band D/L, Blue, pin three -60 from the floor and unloaded at about my knee cap:
350 1x5
405 2x5
460 4x4

1st and 4th:


DB Flye:
20/ea 5x10

Lat Pull Down, wide:
120 5x10

Rev Flye:
5kg/ea 5x10


----Fucking beat. Real rugged training today. Everything felt heavy and slow.

--Strained my left hammy a bit. Don't think it's too serious but I decided against any real posterior assistance just to play it safe. This made me a little hesitant and sluggish with pulls.

--Benching was fast. Maybe 30 minutes from the first rep to the last. Also everything felt smooth and easy. Set up at 220/235 felt very consistent and I'm finally developing a little confidence with benching in general.

 

[Obscure Terror]

Saw this and thought of you...

Spoiler

 

[LegioTitan]

Saturday

A press, lying:
140 1x5
165 1x4
195 2x3
220 6x3(paused)

2nd, 4th, 6th


LBBS:
200 1x5
240 1x4
280 2x3
320 2x3(belt, wraps)
340 3x2(belt, wraps)
320 3x3(belt, wraps)

320, 340, 320:


More pressing while lying:
140 1x5
165 2x5
195 5x5

Chins:
+25 5x5

Strap cable crunches:
90 5x10

---Not really happy with any of the squatting technically. This minor nagging pain I'm dealing with behind my knee/lower ham was making me very timid today. Had a hard time really trying to punch through my sticking point like usual so I kept coming forward.
Although I am happy about how easy the reps felt even though I was babying my left leg. I really think I'll be good for a strong PR soon.

--Benching was okay. Mostly just weird set up issues. Didn't feel set on a few reps.

--Going hard in the paint on my backload foodstuffs tonight. By which I mean a whole pan of brownies. Will be backing off a bit for the next few weeks to try and get down to 174 or so in the AMs. Been as high as 177 in the mornings pretty consistently for the past few days. If I'm able to afford this potential meet I don't want to suddenly have a tough time pulling weight.

 

[LegioTitan]

Saw this and thought of you...

Spoiler

Is that fan art or official stuff?

 

[Obscure Terror]

Pretty sure it's fan art.

 

[LegioTitan]

Pretty sure it's fan art.

Once every couple of years they release art books through the BL but I've never had to cash to pick one up.
They always have some wicked looking stuff in those.

 

[Obscure Terror]

I might have to get one of those bad boys, will make a good coffee table book.

 

[LegioTitan]

Monday

LBBS:
200 1x5
240 1x4
280 2x3
320 2x3(belt, wraps on up)
340 2x2
360 1x1
360 1x4(rep PR)

340 2x2/360 x1 and x4


Flat Bench:
140 1x5
165 1x4
195 2x3
220 2x3(paused)
240 2x2(paused)
220 2x3(paused)

220/240/220


LBBS:
200 1x5
240 1x4
280 2x3
320 4x2(belt, wraps)

Table Row:
20kg/Kb 5x8

Lots of curls and such.


---Squatting felt great once again and the hammy felt like 90% or so. Pretty good. Dull sensation only. The required work at 360(90%) was a 2x1 but everything up til there felt great so I went off program a bit, again. Could have definitely gotten five or more but coming out of the hole on the fourth I felt some slight pulling behind the knee and lost some momentum. Pretty obvious in the video. Still very pleased with how squats are progressing though.

--Benching was shit house. Felt all wobbly.

--Pecs and delts felt beat up so I decided against real push assistance.

--Also didn't do GM's just to er on the side of caution with the ham still.

--Forgot to check my weight upon waking but 177 this evening after training.

 

[LegioTitan]

I might have to get one of those bad boys, will make a good coffee table book.

Yeah. Might seem kind of strange to some people though. Lots of potentially weird images in there.

Some really cool stuff. I remember seeing this in one of them a long time ago. Always really liked it.

Spoiler

If I ever wanted a 100% back piece I'd want something ridiculous like that,.