No Rest for the Weary

[miaou]

Spoiler

Spoiler

Yes, please.

 

[CRZA]

good job man!
so, do you like sheiko? im thinking of trying it, i dont know yet... you start with #29 ?

I like it. Its hard to say if its working or not yet. Too early to tell I think.
I chose sheiko, because it allows me to work alot on the 3 main lifts.
Your progressing, allthough slow, its consistent. And the fact that I enjoy working out 3 times a week, because I feel more fresh with a days rest in between.

Sheiko is hard, but not neraly as hard as some think it is.
Its only high volume, thats all.

Sweatpit has some good info on sheiko, you could look at
http://www.sweatpit.com/forum/ubbthreads.php?ubb=training_program#TP2b
And I got a pretty awesome spreadsheet, that has all the sheiko cycles. If you dont have it I can sent it too you.

Yeah, its recommended to start with 29.

Yes, please.

 

[CRZA]

W4D4

Squats
belt
110 x 5
130 x 4
150 x 2 x 3
172.5 6 x 3

Bench Press
65 x 6
77.5 x 5
90 x 2 x 4
105 x 2 x 3
110 x 2 x 2
105 x 2 x 3
90 x 4
77.5 x 6
65 x 8

Flies / Triceps extensions
17.5 x 5 x 10 / 5 x 8

Good mornings
60 x 3 x 8

Ab rollouts 3 x 10 bw

Vulcan gripper
right hand: 6/6 x 1,1,1
left hand: 5/5 x 1,1 5/6 x 1

Plate curls: 6.5 x 3 x 10

Pretty good last day.
Squats felt better than last time. Bench was good, but not great Grip was shit for some reason
Will start Sheiko #30 next week, and add 2.5 to my maxes. Dont feel like I can manage more. Lots of volume there, so it'll be fun seeing how ill do.

Woke up early and throat was hurting, so I plan on overdosing on vit C the next hour or so. And will get some good sleep tonight, so hoping it will pass quick.

Spoiler

 

[miaou]

Put that vit C aside and get some creatine going.

If you're going to overdose, do it right.

 

[miaou]

Good stuff, tho.

 

[CRZA]

LOL. Love that picture.
Thanks

 

[Dinamita95]

Thanks brah

Squats
belt on
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 2

Bench Press
65 x 5
77.5 x 4
90 x 2 x 3
105 x 2 x 2
97.5 x 3
85 x 5
72.5 x 7

Flies: 17.5 x 5 x 10

Paused Squats
80 x 5
100 x 2 x 5
120 x 4 x 4

Vulcan Gripper
Right hand: 7/7 x 1, 7/6 x 1, 7/7 x 1
Left hand: 6/6 x 1, 7/6 x 1, 7/6 x 1

Plate curls
6.25 x 3 x 10

Wrist curls
+5 x 15,15

Ab rollouts
bw x 5
+25 x 5,5,5
+35 x 10,5. nice
bw x 10

Time: 2h, 30min

5rep set on video. Looks damn weird. Too much elbow bending?
As you can see, its a bitch getting more than onw plate up. Used 25+10 here.


Workout was OK.

Spoiler

I approve of your music taste

Who's rapping in the video? Gangstarr?

 

[CRZA]

Cool!
No, thats Evidence, from Dilated Peoples. Song is called "Chase the clouds away"
Big fan of gangstarr too, but I dont think that sounds like Guru tbh

 

[CRZA]

Sheiko #30
Squat: 218
Bench: 133
Dead: 235
W1D1

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

Squats
belt
110 x 5
132.5 x 4
152.5 x 2 x 3
175 x 5 x 3

Bench Press
67.5 x 5
80 x 5
92.5 x 5 x 5

Vulcan Gripper
Left hand: 6/5 x 5,5, 5/5 x 5
Right hand: 6/6 x 5, 6/5 x 5,5

Triceps extenions 5 x 10

Paused squats, no belt
90 x 5
112.5 x 4
135 x 5 x 3

Good mornings
70 x 3 x 10

Plate curls
Right: 10 x 3,3,3
Left: 10 x 5,5,5

Time: 2h, 5-10min

Spoiler

So thats the first day. No easing into this cycle, this was a ballbuster.
Over 10 sets of bench and squats each.
Bench felt pretty good. So did squats also. Good day overall.
Assistance was done very quickly.
Good mornings were done with a fast eccentric, hoping that will reduce the soreness I usually get from them

 

[kotriz]

good job man, solid workout

 

[miaou]

Solid looking benching and solid looking sqwattn'.

 

[CRZA]

good job man, solid workout

Thanks. Was a pretty good session

Solid looking benching and solid looking sqwattn'.

Thanks Brian

Rope skipping 3x3
Chins 10 x 5
Bb Curls: 33.5 x 15, 30 x 15, 25 x 15,15, 20 x 15

 

[miaou]

Thanks Brian

Brian?

 

[CRZA]

haha, silly spell check. It was supposed to say; Brah.

 

[belph]

Brian?

briaou.

 

[Babyeater]

I'm kind of obsessed with rollouts right now so that vid is the sh*t.

 

[MilkManUK]

Spoiler

Wowzers. She could curl in the squat rack all day as far as I'm concerned.

 

[CRZA]

briaou.

lol

I'm kind of obsessed with rollouts right now so that vid is the sh*t.

Very good. Ill make another sometime when I feel good.

Wowzers. She could curl in the squat rack all day as far as I'm concerned.

Yeaa :icon_chee


Deadlifts
117.5 x 4
140 x 2 x 4
165 x 2 x 3
187.5 x 5 x 3

Bench press
67.5 x 5
80 x 5
92.5 x 2 x 3,5
100 x 2 x 3
107.5 x 2 x 2
112.5 x 2 x 1
107.5 x 2 x 2
100 x 2 x 3
92.5 x 4
85 x 6
80 x 8
72.5 x 10
67.5 x 12

Vulcan Gripper
Right hand: 6/6 x 3, 7/6 x 3,3
Left hand: 6/6 x 3,3 5/6 x 3

Pushups 5 x 10

Partial Deadlift from box
belt + straps
120 x 5
140 x 2 x 4
165 x 3 x 3
190 x 4 x 2

Lunges
55kg x 3 x 5

Ab rollouts
bw x 3 x 10

I facked up my Sheiko plan a bit.
Just realised that I was supposed to do 37 instead of 30.
Because the volume increase is not that high.
Going to continue with 30 now offcourse as the weights have been feeling pretty good.

Had a swollen lymph node checked out, got my blood test checked out as I had some high liver values a while back. Bilirubin and phospate is a high, and vitamin D is low. :icon_conf
Doctor wants me to take vitamin D supps, but It really doesnt make any sense, as I think im getting a good amount already. Worth a shot I guess. Maybe its this damn sunless country. :icon_chee

Spoiler

 

[CRZA]

Squats
belte
110 x 5
132.5 x 5
152.5 x 2 x 3
175 x 5 x 3

Bench Press
67.5 x 5
80 x 2 x 4
92.5 x 2 x 3
107.5 x 6 x 2

Vulcan gripper
Right: 7/7 x 1, 7/6 x 1, 8/7 x 1, 8/8 x miss
Left: 6/7 x 1, 7/7 x 1, 8/7 x 1, 8/8 x miss

Plate curl
10 x 5,5,5

Press
50 x 5 x 6

Paused Squats, no belt
80 x 5
100 2 x 5
122.5 x 4 x 4

Ab rollouts
bw x 5,5
+40 x 5
+20 x 8
bw x 10

Triceps extensions
15 x 5 x 10

Good day, very happy with how the week has gone.

Completely screwed up the rollouts. I was doing them on the carpet, and about 3/4 in the rollout I notice a bump, so it throws me off, but I finish 5 reps with 40.
Did 20 x 8 with the bump also, and then the plate slips off my back and slams into the floor. I checked under the carpet, and there was a damn ruler under there.
I even took a video, but deleted it :icon_twis. Ill try again next time.

Spoiler

Ill go for a walk, and will do some pulldowns and curls tomorrow. The weather is getting better and the sun is coming out, so its nice to take a walk.

 

[CRZA]

Face rows: 45 x 7 x 10
Bb Curls: 45 x 10, 40 x 10, 30 x 10,10, 20 x 10