No Rest for the Weary

[CRZA]

Thanks kotriz. The progress on the grip work is soooo slow. So I get very happy when I finally see some progress!


Bench Press
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 2 x 3
120 x 3 x 2

Deadlifts
122.5 x 3
147.5 x 3
172.5 x 2 x 3
197.5 x 2 x 3
210 x 3 x 2
197.5 x 3 x 2

Bench Press
70 x 5
85 x 5
97.5 x 4 x 5

Flies: 15 x 5 x 10

some vulcan closes with CCS.

This day always looks so easy on paper, but its not at all. lol
8 sets of DL's with 80%+ takes something out of you.
But the deadlifts felt good day, feeling really strong. 2nd set on 210 set had bad technique. The rest of the sets were fairly good, with some poor reps here and there.

Bench felt OK, little too cocky with the 120 sets.

Spoiler

 

[CRZA]

Sheiko Week4Day3

Squats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 6 x 3

Bench Press
70 x 6
85 x 5
97.5 x 3,5
112.5 x 2 x 3
120 x 2 x 2
112.5 x 2 x 3
97.5 x 5
85 x 6
70 x 8

Dips / Flies
15 x 3 x 8, 25 x 20 / 15 x 4 x 10
Reverse extensions 3 x 10

Zercher paused GMs
70 x 5, 90 x 5, 110 x 5,5, 70 x 10

Ab rollouts:
knees: bw x 5, +25 x 5,5, +35 x 5

Vulcan, inbetween sets
R: 8/8 x 1,1,1,1,1. 9/8 x 0,1
L: 8/7 x 1,1

squat form was off. Bench was ok, but not as powerful as I would of liked.
Rest went OK.

Sheiko #30 next?

 

[kotriz]

keep it up bro

 

[belph]

Z-GMs ? are you fucking nuts ?

 

[CRZA]

keep it up bro

Thanks mate

Z-GMs ? are you fucking nuts ?

A little. They're an awesome exercise. With a zercher grip I can lower the bar to the pins and pause it before I explode up again. Cant do that with regular GMs, because I dont have that high pins :wink:

I filmed myself doing them a while back
[YT]b-g-hDTawiM[/YT]

Pendlay rows
70 x 4 x 8

DB rows
40 x 3 x 8, 20

Upright rows / Face pulls
3 x 12

Concentration curls
20 x 3 x 5

bb curls, back against wall
30 x 8, 40 x 8, 30 x 8

Hammer curls
2 x 10 x 10

One hour bike ride

Spoiler

 

[CRZA]

Sheiko #30 W1D1

Bench Press
72.5 x 5
85 x 2 x 4
100 x 2 x 3
115 x 5 x 3

Squats
97.5 x 5
115 x 4
135 x 2 x 3
155 x 5 x 3

Bench Press
72.5 x 5
85 x 4
100 x 5 x 5

Flies
17.5 x 5 x 10

Squats
105 x 5
125 x 4
145 x 5 x 3

Rows
75 x 5 x 5

2h

Spoiler

Great day. Benching felt suprisingly good. Squats were fine aswell.
2nd rounds were snappy and fast.

 

[kotriz]

good job! its awesome when everything just clicks and you have a great workout

 

[Cratos]

How're you feeling on sheiko? I'm thinking of running it next summer to maybe get some faster progression. BTW, tights! Buy them! Use them! Love them! I know I did :icon_lol:

Faster progression? You should do some more reading on Sheiko's programming.

i think cratos was telling that even though he put a lot of effort into sheiko he didnt get back what he expected.. i might be wrong though

if you like it, keep doing it
personally i dont like the template too much just by looking at it lol

You are wrong. I got a ton out of it. Improved form, massive strength gains in the squat and bench press, put on lots of size.

lulz. Dont hold you breath.

But in seriousness, I think sheiko could couse some chest growth.
Sheiko has plenty of flies programmed
3 times a week for 5x10. A cycle of sheiko (4weeks) = 600 reps of flies
If you keep up sheiko for 6 months thats 3600 reps!
= Chest swoleness.

The bench alone will make your chest swole.

 

[CRZA]

good job! its awesome when everything just clicks and you have a great workout

Yea, its awesome. Can workout for several hours on days like that.

The bench alone will make your chest swole.

First time seeing Cartos in this log
True, but you need flies to shape the muscle, brah.

Trained late.
Sheiko #30 W1D2

Deadlifts
125 x 4
150 x 2 x 4
175 x 2 x 3
200 x 5 x 3

Bench Press
72.5 x 5
85 x 5
100 x 2 x 4
107.5 x 2 x 3
115 x 2 x 2
122.5 x 2 x 1
115 x 2 x 2
107.5 x 2 x 3
100 x 4
92.5 x 6
85 x 8
80 x 10
70 x 10 + 2. So tired and pumped

Incline Flies: 10 x 4 x 10

Deadlift from boxes
130 x 5
155 x 2 x 4
180 x 3 x 3
200 x 4 x 2 (straps)

Hanging leg raises 3 x 10, bw

Skipped lunges today

2h.

Bench feeling good. Not happy with my deadlift technique. Hands being a bitch too.

 

[CRZA]

Squats
97.5 x 5
115 x 2 x 4
135 x 2 x 3
155 x 5 x 3

Bench press
72.5 x 5
85 x 2 x 4
100 x 2 x 3
115 x 6 x 2

Dips / Plate extensions
35 x 4 x 6, 1 x 15 / 20 x 5 x 12

Squats
97.5 x 5
115 x 2 x 5
135 x 4 x 4

Good mornings
70 x 10, 90 x 10, 100 x 10

Vulcan gripper
R: 8/8 x 1,1,1,1,1. 9/8 x 1,1,0.
L: 7/7 x 1,1,1, 8/7 x 1,1, 8/8 x 1,1

2h.

Good squatting. Bench felt worse than the other two days this week. But still pretty good. A little asymmetrical.

Will do back and bi's tomorrow.
My lower back is super tired, tight and sore as fuuuck. So I wont do any compressing exercises tomorrow.

Spoiler

 

[CRZA]

Swole sesh

Lat pulldown
45 x 5 x 10

Chins
5x5 bw

Upright rows / Face pulls
5 x 10 / 12

Concentration curls
22.5 x 3 x 5, 20 x 2 x 5

bb curls, back against wall
35 x 3 x 8

Hammer curls
10 x 2 x 12

 

[CRZA]

Squats
97.5 x 5
115 x 2 x 4
135 x 2 x 3
155 x 2 x 2
175 x 3 x 1
155 x 4 x 2
135 x 2 x 3
115 x 4
110 x 5

Bench Press
72.5 x 5
85 x 4
100 x 2 x 3
115 x 6 x 2

Push ups / Flies
5 x 10 / 5 x 10

Rows
75 x 5 x 5

ok

 

[miaou]

Sheiko has chest flies programmed in?

That changes everything!








::googles "sheiko spreadsheet"::

 

[CRZA]

Sheiko has 150 reps of flies programmed in each week, bro

 

[belph]

Sheiko has 150 reps of flies programmed in each week, bro

I should just drop everything and start sheiko.

 

[kotriz]

keep it up!

Spoiler

she agrees!

Spoiler

 

[CRZA]

I should just drop everything and start sheiko.

Your welcome to do so bro

keep it up!

Spoiler

she agrees!

Spoiler

Spoiler

Thanks man. Dem titties.

Paused deadlifts
125 x 4
150 x 2 x 4
175 x 2 x 3
187.5 x 4 x 3

Bench Press
72.5 x 5
85 x 5
100 x 2 x 4
107.5 x 2 x 3
115 x 2 x 2
107.5 x 2 x 3
100 x 2 x 5
85 x 7
72.5 x 10

Flies: 17.5 x 5 x 10

Deadlifts
125 x 4
150 x 4
175 x 2 x 3
200 x 5 x 3

Curls (skipped lunges and did curls instead, lol :icon_lol
17.5 x 3 x 8

2h. 10min

Hard day. I was grueling this day, one of sheiko's worst imo.
Technique wasnt too pretty :icon_lol:
Bench press felt great

sleep next

 

[CRZA]

Bench Press
72.5 x 5
85 x 2 x 4
100 x 2 x 3
115 x 5 x 2

Squats
97.5 x 5
115 x 2 x 4
135 x 5 x 5

Front squats: 100 x 5 x 6

Bench Press
80 x 4
92.5 x 3
107.5 x 5 x 2

Tate press: 5 x 12
Zercher GM: 70 x 5,5,5,10,10
Ab rollouts: +20 x 3 x 10

Took me a while to get started, low motivation today.
Everything felt easy, really. Technique on squats were a bit off, but got better on the last two sets.
Things I need to try to remember when squatting:
* look down, chest up, squeeze back, break the bar. Start descend with hips.
* sit back and continue untill you feel a stretch in your hammies.

Spoiler

 

[miaou]

Nice benching there, C.

Why do you want to look down when you're squatting?

 

[toonie]

Nice benching there, C.

Why do you want to look down when you're squatting?

Curious about this as well. I guess it depends on how down you mean, because I definitely look downwards, but to a spot about 2-3 metres in front of me.