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Deadlifts and milkshakes

Okay, I just talked to Kyle and I'll retract that last statement. It's not crazy dangerous, apparently, but...I feel like there's probably a better way to manage water retention for physique comps than going over a day without water.
 
man, having gone through the dehydration process for a meet, I cannot conceive of why they would have been water-depriving for over 24 hours. That really makes no sense to me. Frankly, it's not incredibly safe. Wtf?

It just gets complicated when other variables (i.e. diuretics) are introduced--that's when things get dangerous. Since bodybuilders aren't too concerned about performance and rehydration, it's a moot point for them.
 
It just gets complicated when other variables (i.e. diuretics) are introduced--that's when things get dangerous. Since bodybuilders aren't too concerned about performance and rehydration, it's a moot point for them.

Was going to post something similar and less smart sounding... People who use diuretics for this sort of thing are playing with dangerous consequences...
 
man, having gone through the dehydration process for a meet, I cannot conceive of why they would have been water-depriving for over 24 hours. That really makes no sense to me. Frankly, it's not incredibly safe. Wtf?

Okay, I just talked to Kyle and I'll retract that last statement. It's not crazy dangerous, apparently, but...I feel like there's probably a better way to manage water retention for physique comps than going over a day without water.

It just gets complicated when other variables (i.e. diuretics) are introduced--that's when things get dangerous. Since bodybuilders aren't too concerned about performance and rehydration, it's a moot point for them.

Yeah, I don't know. I have no experience with this. I heard some guys talking about diuertics to avoid sweating during their presentation or something? Either way, this is something I never plan on doing.

You do the isolation work, Goon, but I've yet to see the Noodz!

WC- great job coming second, and good luck with Sheiko.

Thanks!! Sheiko is going well so far. Lot of time spent in the gym so far, but I like it.
 
#29, Week 1, Day 3

Warm up: shoulder complexes

Bench
bar x 10
55 x 5
65 x 5
70 x 5
75 x 5
85 x 4
90 x 3
90 x 3
95 x 2
95 x 2
90 x 3
90 x 3
85 x 4
75 x 6
65 x 8

Squat (all beltless)
bar x 10
65 x 5
90 x 5
110 x 4
110 x 4
125 x 3
125 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 5

DB Fly (cumulative weight)

20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Good mornings
bar x 10
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Notes: Today was challenging. It was sufficiently hot and I took very little rest in between each set. I would basically complete a set, take a quick walk around the gym, and do another set leaving me less than a minute of rest. I think if anything, Sheiko will be the best for improving my work capacity. Even with these quick rests, I was still in the gym for three hours.
 
#29, Week 2, Day 1

Squat
bar x 5
bar x 5
65 x 5
90 x 5
110 x 4
125 x 3
125 x 3
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2

Bench
bar x 10
65 x 5
75 x 4
85 x 3
85 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

DB Fly
15 x 10 x 5

Push ups
BW x 10 x 5 (a few of the last sets, I had to switch to girl push ups. I has a sad).

Front squats
65 x 3
77 x 3
88 x 3
88 x 3
88 x 3
88 x 3

Good morning
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Notes: Hardest training session of my life. It was 100 degrees in the gym and I spent the first half of my day watching a strongman competition baking in the sun. I do not do well in the heat! This training session was three hours of straight lifting with less than a minute rests between everything.
 
Conditioning

Went for a hike with my dog for 45 minutes. Worked up a real sweat, especially because I got lost. I was hiking in an area I had never been before and didn't realize how many trails were there. My sense of direction is horrible and I relied on my dog to help us get back. Unfortunately, he has no idea where he is going either lol I ended up stumbling into someone's backyard and found my way back through the streets. Oi vey.

Will do some light stretching/foam rolling tonight.
 
#29, Week 2, Day 2


6/4/2013

Sumo deadlift
135 x 3
155 x 3
185 x 3
185 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Bench
bar x 10
65 x 5
75 x 6
75 x 6
80 x 6
80 x 6
80 x 6
80 x 6

DB Fly
15 x 10 x 5

Deadlift from Boxes

135 x 5
145 x 5
155 x 4
185 x 4
185 x 4
185 x 4
185 x 4

Split squats
10 x 2

Notes: I changed the first lift in the program to sumo deadlifts after a discussion with Keosawa. I wasn't really feeling the deadlift to knees thing. I feel more comfortable working on my sumo.

Training today was pretty shitty. I didn't get a lunch break today in my classroom because we were having a big celebration for the kids. I ended up having to eat the food at the party which was mainly a pasta dish with some meat sauce. I felt sooooo lethargic within an hour of eating it and never really regained my energy. I can't believe I used to eat like that all the time!
 
6/6/2013

#29, Week 2, Day 3

Squat (all beltless)

90 x 5
110 x 4
125 x 3
125 x 3
145 x 2
145 x 2
145 x 2
145 x 2
145 x 2

Bench (paused)
bar x 10
65 x 5
75 x 4
85 x 3
85 x 3
95 x 2
95 x 2
90 x 3
85 x 5
65 x 7

Squat
95 x 5
110 x 5
110 x 5
125 x 4
125 x 4
125 x 4
125 x 4

DB Press
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

Goodmorning
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Notes: Another challenging day of Sheiko. I substituted DB Press for the flys because my right shoulder was starting to feel beat up from having the bar on my back for so many sets.
 
#29, Week 1, Day 3
Even with these quick rests, I was still in the gym for three hours.

#29, Week 2, Day 1
This training session was three hours of straight lifting with less than a minute rests between everything.

6/6/2013

#29, Week 2, Day 3
Another challenging day of Sheiko. I substituted DB Press for the flys because my right shoulder was starting to feel beat up from having the bar on my back for so many sets.


Good. Gooooood.

 
6/8/2013

#29, Week 3, Day 1

Squat
bar x 5
bar x 5
88 x 5
100 x 5
115 x 4
135 x 3
135 x 3
155 x 2
155 x 2
155 x 2
155 x 2

Bench

bar x 7
60 x 5
70 x 4
80 x 3
80 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Squat

90 x 3
110 x 3
125 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Push ups
BW x 10 x 5

Good mornings

bar x 10
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

DB Fly
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

Notes: Squats felt a little off today. This session wasn't as brutal as the others for some reason, even though it was the heaviest. I've lost some weight since I've started Sheiko too. Getting veinnyyyy.
 
6/11/2013

#29, Week 3, Day 2

Sumo Deadlift
135 x 3
155 x 3
155 x 3
155 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Bench
65 x 5
75 x 4
85 x 3
85 x 3
95 x 2
95 x 2
95 x 2
105 x 2
105 x 2
95 x 3
95 x 3

Block Pull Deadlift
135 x 4
155 x 4
155 x 4
175 x 2

DB Fly

15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

Lunges
5 x 5 each leg

Notes: On the second round of deadlifts from blocks, everything felt really good and solid. Then I set up for 175 and the first rep went smoothly and felt ok. Second rep, mid-way through, I got this intense, sharp pain in my abdomen to the left of my belly button. I didn't want to make a scene in the gym so I walked around the hallways for a little bit freaking out. After a few minutes, there was no pain at all. I bailed on the deadlifts, and tried to do the rest of my exercises but then started tweaking things doing that. I decided to call it quits and just walk home. :icon_neut
 
I had a right abdominal freak the fuck out on me during squatting last week; you likely did the right thing by calling it a day.
 
Sounds like iliopsoas pain.

I think you might be right!

I had a right abdominal freak the fuck out on me during squatting last week; you likely did the right thing by calling it a day.

I think so too. Luckily, I don't think I seriously injured anything.

6/13/2013

# 29, Week 3, Day 2

Squat
bar x 10
65 x 5
85 x 5 (felt too much pain, stopped)

Bench
bar x 5
65 x 5
75 x 3
85 x 3
85 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

DB Fly
15 x 10
15 x 10
15 x 10
15 x 10
15 x 10

Iso row
40 x 10
40 x 10
40 x 10
40 x 10

Did about 5 minutes of foam rolling and stretching. I noticed that my left hip is SO much tighter than my right.

Notes: After having that abdominal freak out two days ago, I rested. I didn't notice any pain after that initial spasm. So I started to warm up for squats today and my hip flexor (I think) felt incredibly swollen. This is not uncommon for me so I tried to warm up right through it to see if it would get better. It only seemed to get more irritated so I decided not to squat today. I focused on my benching and that felt great. If I'm feeling up to it tomorrow, I will finish the squatting. I'm wondering if the squatting volume in Sheiko is too much for my old lady hip. This is a recurring problem, but I don't think it has ever been this bad. I'll make a decision about my programming based on how tomorrow feels. I would like to finish #29 before I completely bail (I only have one week left). But if its bad enough, I will go back to my regular Surovetsky programming.
 
Last edited:
6/14/2013

Squat
warm up
65 x 5
88 x 5
QUIT

Press
bar x 7
50 x 5
50 x 5
55 x 4
55 x 4
55 x 4
55 x 4
55 x 4

Squat
bar x 5
QUIT

Did some foam rolling, stretching, and voodoo bands.

Notes: I tried to finish yesterday's workout. My hip was so inflamed today. I tried to just train through it but it was so painful that my form was changing to avoid impinging my hip. I took some ibruprofen and spent some time pressing and then tried to squat again, hoping that I would feel ready to squat later. NOPE.

I have no game plan now. I thought about omitting the squats from sheiko for the week but so much of the program is based around squatting! And deadlifts might irritate my hip as well. URGHGHFUXXCCKK UUUUU
 
It sounds like at this point the best choice might be to take a short break from squatting, and maybe deadlifting, to let things heal (More time for curls). Then it's a matter of figuring out whether it's something you can address, and could then try Sheiko (or similar volumes) again, or if it's something less changeable, that your training will have to accommodate in future.
 
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