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LegioTitan
Guest
I don't uh... even know what that means. Should I be curling more?
How's about we get shitty post-meet?? I'll walk off the platform after my last pull and you can hand me a shot. BOOM!
I also hate painting. And mopping.
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LegioTitan
Guest
Ohhhh yes that makes sense. I definitely just want to 9/9 whatever meet I do next. Or at least close to that. I don't really care what the total is. Well... I do of course. Anything would be an improvement over that abysmal last outing.
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LegioTitan
Guest
TUESDAY
Begin Sheiko #30
TMs:
SQ: 430
BP: 305
DL: 535
Mid-Afternoon:
Bench Press:
155 1x5
185 2x4
215 2x3
245 5x3(paused)
215 5x5
185 1x5
155 1x5
1st, 3rd, last 245:
Late evening, beginning around 930PM
LBBS:
215 1x5
260 1x4
305 2x3
345 5x3(belt)
325 5x3(belt)
280 1x4
240 1x5
Last 345:
No assistance, like a bitch.
---Just a long ass day. Early start this morning, one job after another. Had a short break before class in the evening so I went ahead and split the session up.
--I'd say this is my worst technical performance in both the squat and bench in any one session. I couldn't set up and stay tight on the bench to save my life. Reps were all over the place, pauses sucked.
--On squats I was forward all day. I didn't want to belt below 80% but doing those two rounds stacked like that was brutal.
--Opted to get out of the gym before midnight as opposed to doing any assistance. I think the extra sleep will be more beneficial at this point.
--Fuck my face I need some downtime.
Edit: I would like to note the positive fact that my hip pain is minimal right now. My friend suggested I attempt to work on my psoas and it seems to be helping. I dunno.
Begin Sheiko #30
TMs:
SQ: 430
BP: 305
DL: 535
Mid-Afternoon:
Bench Press:
155 1x5
185 2x4
215 2x3
245 5x3(paused)
215 5x5
185 1x5
155 1x5
1st, 3rd, last 245:
Late evening, beginning around 930PM
LBBS:
215 1x5
260 1x4
305 2x3
345 5x3(belt)
325 5x3(belt)
280 1x4
240 1x5
Last 345:
No assistance, like a bitch.
---Just a long ass day. Early start this morning, one job after another. Had a short break before class in the evening so I went ahead and split the session up.
--I'd say this is my worst technical performance in both the squat and bench in any one session. I couldn't set up and stay tight on the bench to save my life. Reps were all over the place, pauses sucked.
--On squats I was forward all day. I didn't want to belt below 80% but doing those two rounds stacked like that was brutal.
--Opted to get out of the gym before midnight as opposed to doing any assistance. I think the extra sleep will be more beneficial at this point.
--Fuck my face I need some downtime.
Edit: I would like to note the positive fact that my hip pain is minimal right now. My friend suggested I attempt to work on my psoas and it seems to be helping. I dunno.
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Hey, woah woah. Too tired from squatting to curl anymore. You'd know that if you ever bothered to read my log :icon_cry2
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LegioTitan
Guest
That wounds me brosef. I check it everytime it updates but haven't a clue about this grip training routine so I often have nothing of value to add.
And I'm still butthurt about you jumping to 405x5 so quickly.
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LegioTitan
Guest
Well unfortunately that is now off the table. My friend is paying for us to go to Indianapolis that weekend to see the Dolphins play the Colts. All expense paid weekend trip but it just so happens to be the weekend of that meet.
I'm obviously committed to competing but I can't refuse his generosity here. I've never been to an NFL game and I'm a lifetime Phins fan(fuck you haters), albeit passively.
So, still on the hunt for a meet.
I'm wondering if I could talk a small PL fed like Iron Boy into putting on a meet at this CF gym.
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 251
- Joined
- Oct 29, 2009
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Future note: use color="#333333" to make the font "invisible". Like so. Nothing else to add.
Oh, and Legs, since you're running #30, I know what to expect for the squat when I run it next. Do not want.
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LegioTitan
Guest
I feel surprisingly good today. Little domsy but I was able to go hard in the paint food wise last night which always helps.
But at the time... brutal.
But at the time... brutal.
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LegioTitan
Guest
THURSDAY
Deadlit:
270 1x4
325 2x4
375 2x3
430 5x3
1st set:
Bench Press:
155 1x5
185 1x5
215 2x4
230 2x3
245 2x2(paused)
260 2x1(paused)
245 2x2(paused)
230 2x3
215 1x4
200 1x6
185 1x8
170 1x10
155 1x12
Deadlift from Blocks. 2x6 and rubber mat, perhaps 11" bar height
325 1x5
375 2x4
430 3x3
485 4x2
Last 485:
Lunges, KB's:
23kg/ea 4x8
DB Rev Flys:
15/ea 4x10
---Probably should have just pushed this until tomorrow. Couldn't sleep last night and just felt run down all day. This session was spread out over about four hours of coaching. I was able to run through benching very quickly as usual with this set/rep scheme but the pulls were very spread out.
--Initially I felt like I was crowding the bar more and pulling from a bit lower but as this thing drug out they got all sloppy. The last couple of sets off of blocks were brutal.
--Speaking of pulls from blocks. I think this is my sweet spot bar height. Going to hammer in here and work this for a while. I'm just so very weak at them. However, I need to back off 5% next time these come up. 90% and what not is just me grinding out sloppy lower back pulls.
--Benching felt surprisingly good. In fact it was the highlight of today's training. Set up felt tight and I was very strong through pauses. I'm really curious to see what kind of difference it makes when I wrap my wrists again. I feel, overall, very strong in the bench right now. I'd like to take a shot at 310 as soon as the opportunity presents itself.
--Lazy as shit on assistance again. I know. I'm beat.
Edit: Hands were savaged today. Useless. Had to use straps the whole time.
Deadlit:
270 1x4
325 2x4
375 2x3
430 5x3
1st set:
Bench Press:
155 1x5
185 1x5
215 2x4
230 2x3
245 2x2(paused)
260 2x1(paused)
245 2x2(paused)
230 2x3
215 1x4
200 1x6
185 1x8
170 1x10
155 1x12
Deadlift from Blocks. 2x6 and rubber mat, perhaps 11" bar height
325 1x5
375 2x4
430 3x3
485 4x2
Last 485:
Lunges, KB's:
23kg/ea 4x8
DB Rev Flys:
15/ea 4x10
---Probably should have just pushed this until tomorrow. Couldn't sleep last night and just felt run down all day. This session was spread out over about four hours of coaching. I was able to run through benching very quickly as usual with this set/rep scheme but the pulls were very spread out.
--Initially I felt like I was crowding the bar more and pulling from a bit lower but as this thing drug out they got all sloppy. The last couple of sets off of blocks were brutal.
--Speaking of pulls from blocks. I think this is my sweet spot bar height. Going to hammer in here and work this for a while. I'm just so very weak at them. However, I need to back off 5% next time these come up. 90% and what not is just me grinding out sloppy lower back pulls.
--Benching felt surprisingly good. In fact it was the highlight of today's training. Set up felt tight and I was very strong through pauses. I'm really curious to see what kind of difference it makes when I wrap my wrists again. I feel, overall, very strong in the bench right now. I'd like to take a shot at 310 as soon as the opportunity presents itself.
--Lazy as shit on assistance again. I know. I'm beat.
Edit: Hands were savaged today. Useless. Had to use straps the whole time.
Last edited by a moderator:
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LegioTitan
Guest
SATURDAY
LBBS:
215 1x5
260 2x4
305 2x3
345 5x3(belt)
Middle set:
Bench Press:
155 1x5
185 2x4
215 2x3
245 6x2(paused)
Middleish set:
LBBS:
215 1x5
260 2x5
305 4x4
OHP:
95 4x8, 1x12
Ball Ham Curl, single leg:
4x10/ea, 1dbl x20
DB Fly:
35/ea 4x8
Lat Pull-down
135 5x8
Band YT X abunch
---Just a grinder of a day. Everything felt heavy. I had energy but felt weak.
--Squats felt slow and I couldn't seem to set my back well.
--Benching was pretty strong but my shoulders were tired, randomly.
--I still had some energy so I did a little assistance. Nothing major. I do feel like me slacking on my back work had something to do with my set up issues today, though.
--My recovery in between sessions is lacking and it's something I need to address.
LBBS:
215 1x5
260 2x4
305 2x3
345 5x3(belt)
Middle set:
Bench Press:
155 1x5
185 2x4
215 2x3
245 6x2(paused)
Middleish set:
LBBS:
215 1x5
260 2x5
305 4x4
OHP:
95 4x8, 1x12
Ball Ham Curl, single leg:
4x10/ea, 1dbl x20
DB Fly:
35/ea 4x8
Lat Pull-down
135 5x8
Band YT X abunch
---Just a grinder of a day. Everything felt heavy. I had energy but felt weak.
--Squats felt slow and I couldn't seem to set my back well.
--Benching was pretty strong but my shoulders were tired, randomly.
--I still had some energy so I did a little assistance. Nothing major. I do feel like me slacking on my back work had something to do with my set up issues today, though.
--My recovery in between sessions is lacking and it's something I need to address.
Last edited by a moderator:
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LegioTitan
Guest
TUESDAY
LBBS:
215 1X5
260 2X4
305 2X3(belt)
345 2x2(belt)
390 1x1(belt, wraps)
400 1x3(BW Rep PR)
345:
400x3
A press, lying:
155 1x5
185 1x4
215 2x3
245 3x2(paused)
265 1x2(paused)
280 1x2(paused, Rep PR?)
245 1x2(paused)
280x2:
LBBS:
215 1x5
260 1x4
305 2x3(belt)
345 4x2(belt)
Lat Pull-down, close:
150 5x6
Push Ups, feet elevated:
5x10
---After how rough last week was I wasn't expecting to feel so good today. I took recovery seriously yesterday and I'd like to think that contributed.
--Squats felt great. My set up was consistent and tight. I was really controlling my hips well, I felt. Things were flying up. I came in today with a rep PR in mind and 400x3 just sounded good. No music or excessive losing of my shit and I still felt pretty strong. This ties my all-time Rep-PR at 195lbs bw. Or thereabouts. Pretty amped about this. I want 440 in the next three months.
--Benching felt likewise. Strong and smooth. I watched one 245 warm up and literally laughed at how quick it was. I really need to make a spot to keep these rep-PRs. I'm terrible at remembering them. I don't remember ever repping 280 for anything. Anywho, the first rep was shit house and immediately ruined any plans I had of taking three. I got my shit together and made the second as easy as I could. I'll come back and triple 285 on a slightly better day, with wraps.
--Even back off/second squats felt smooth and strong. No real drop off until the last set.
--Assistance was lazy and rushed but I had class. And I've already been scolded for slacking and I'm trying to suck less in that area. I need to make hamstring time.
--Going hard intake wise for the past three days. Came in with just the right amount of bloat, I think. Woke at 176, around 182 during training.
--Hip flexor flared up a bit during this work out but I think I'm developing a way to alleviate it.
LBBS:
215 1X5
260 2X4
305 2X3(belt)
345 2x2(belt)
390 1x1(belt, wraps)
400 1x3(BW Rep PR)
345:
400x3
A press, lying:
155 1x5
185 1x4
215 2x3
245 3x2(paused)
265 1x2(paused)
280 1x2(paused, Rep PR?)
245 1x2(paused)
280x2:
LBBS:
215 1x5
260 1x4
305 2x3(belt)
345 4x2(belt)
Lat Pull-down, close:
150 5x6
Push Ups, feet elevated:
5x10
---After how rough last week was I wasn't expecting to feel so good today. I took recovery seriously yesterday and I'd like to think that contributed.
--Squats felt great. My set up was consistent and tight. I was really controlling my hips well, I felt. Things were flying up. I came in today with a rep PR in mind and 400x3 just sounded good. No music or excessive losing of my shit and I still felt pretty strong. This ties my all-time Rep-PR at 195lbs bw. Or thereabouts. Pretty amped about this. I want 440 in the next three months.
--Benching felt likewise. Strong and smooth. I watched one 245 warm up and literally laughed at how quick it was. I really need to make a spot to keep these rep-PRs. I'm terrible at remembering them. I don't remember ever repping 280 for anything. Anywho, the first rep was shit house and immediately ruined any plans I had of taking three. I got my shit together and made the second as easy as I could. I'll come back and triple 285 on a slightly better day, with wraps.
--Even back off/second squats felt smooth and strong. No real drop off until the last set.
--Assistance was lazy and rushed but I had class. And I've already been scolded for slacking and I'm trying to suck less in that area. I need to make hamstring time.
--Going hard intake wise for the past three days. Came in with just the right amount of bloat, I think. Woke at 176, around 182 during training.
--Hip flexor flared up a bit during this work out but I think I'm developing a way to alleviate it.
Last edited by a moderator:
- Joined
- Jun 1, 2008
- Messages
- 10,466
- Reaction score
- 251
Nice PR, LEgs!
And Toonie, I expect nothing less!
And Toonie, I expect nothing less!
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LegioTitan
Guest
Thanks man. Feels like progress.
Nice squats. So, #30 calls for 90% for a triple. Yuck. Depending on how my knees feel and how squatting progresses, maybe I'll one up you and go for 405x3.That would be absolutely huge for me.
It actually calls for 90% 3x1 -- three singles. There are lots of spots in sheiko that lend themselves well to stepping on the gas a bit if you feel inclined.
Blow it up man. I'll be obligated to respond.
Thanks broski.
