Goals & Gains The Hell in Me

Squat
350x5x5

Bench
225x3x4

CGBP
185x5x5

Face Pull
60 repititions

Notes

- received belt and wrist wraps today, belt is very big and wraps are long. I wasn't going maximally, so cranking them on was not necessary.

-Overall I like the belt, very solid felling and excellent support. Wraps are very strechty, played with with tightness and went from very forgiving to somewhat cast like.

-was worried the belt was too large as I was near the end of the holes at the gym.
Tried on with my singlet at home with the shirt I plan on using and was happy to find I was close to the center of the belt.

-it's more difficult to tighten a suede belt than a leather belt.
 
APC III

Squat
275x5
325x4
375x3
425x2x4

Bench
135x5
155x4
180x3
210x2x4

Squat
250x3
300x3
350x3
400x2x4

Fly
30 reps

GM
135x5x5
 
Quick recap of the Sheiko app.

There are 18 routines, all of which Sheiko wrote for the app. They look fairly typical in terms of what a Sheiko programme looks like. There are prep cycles and comp cycles, each assigned to 'beginner', 'intermediate' or 'advanced'. Beginner and intermediate have lower volume for comp lifts and additional accessory work whereas advanced has more comp lifts with a limited amount of accessory work.
There are some built in charting systems that measure your progression in total, Wilkes, glossenbrenner and...some other German sounding coefficient. There's also some charts denoting loading vs neuro adaptations. These are all taken from the loading you enter into the app.
There are dozens of videos showing every movement that is used in the various programmes.

There's bound to be other stuff, as this app is made by the same programmer that made the multi-year lifting app, which is also very good, though it's limited by the number of routines it has.
 
No problem, Rexbrah.


APC III

Squat
275x5
325x4
375x3
425x2x4

Bench
135x5
155x4
180x3
210x2x4

Squat
250x3
300x3
350x3
400x2x4

DB Bench
70x8
80x8
90x6x3

GM
135x5x5

-I repeated day one of the cycle, since I would have been off by about a week. None of the competition cycles would have fit the allotted time and truthfully I don't think I could do 100-105% of all my lifts this week, which all the comp cycles prescribe. Maybe after this cycle, if there is another meet in June-August I will proceed with a comp cycle.

-the only real issue I have is block pulls, since I don't have blocks and have no training partners it wouldn't make sense to make my own to lug there and back. I decided to just copy the deficit volume and tonnage and do those in lieu, since I don't think lock out of my deadlift is an issue. I could do pin pulls, but that would Fubar the bars.
 
Aleks Sytsevich said:
-the only real issue I have is block pulls, since I don't have blocks and have no training partners it wouldn't make sense to make my own to lug there and back. I decided to just copy the deficit volume and tonnage and do those in lieu, since I don't think lock out of my deadlift is an issue. I could do pin pulls, but that would Fubar the bars.
Click to expand...

Rack pulls are quite handy and useful i've found but i can see where your coming from.

Deficit Deads are something i wish there was more of in Sheiko at times.
 
APC III w1d2

Bench
135x5
155x4
185x3
220x2x5

Deadlift
315x3
385x3
440x3x5

Bench
135x5
155x4
185x4x5

DB Bench
80x10x5

-chose to pull from floor with no deficit. I don't pull often enough to require changing the starting position, it may fuck up my mechanics.
-ton of benching, much swole.
-met a guy who will be competing in the 125 class, nice guy. Have seen him before. We talked about trainings. He asked about my goals and my PRs and if I had selected my openers. He was yoked and benches over 5. Mirin' his press.
 
My block pulls are off plates. I just stack to the height I need.

There is suppose to a a slight difference in the way the bar loads from the rack(weight held nearer to the center) versus off blocks. I suppose if I was a world class lifter it might make a difference.

I also like dragging tons of extra plates out cause it makes it look like I had them on the bar. And I log putting them up as cardio
 
APC III w1d3

Squat
250x5
300x4
350x3x2
400x3x6

Bench
135x5
155x4
180x3x2
210x3x6

Squat
375x5x5

GM
135x5x5
 
Pretty tough day. Needed a lot of focus to get through it all. Should have no problem making 105kg, weight has been very consistent. Pausing my bench has been the greatest thing I have done, shoulders feeling really good, for the most part.
 
Aleks Sytsevich said:
Pretty tough day. Needed a lot of focus to get through it all. Should have no problem making 105kg, weight has been very consistent. Pausing my bench has been the greatest thing I have done, shoulders feeling really good, for the most part.
Click to expand...

You ever use ammonia? I mostly use it for PR's, but when I'm feeling particularly shitty I'll use it on my last couple work sets.
 
Kiwi Tricker said:
Never tried this. Is it actually quite good for clearing your head?
Click to expand...

Yeah, I feel it does. Sometimes my mind isn't in it for whatever reason and I'll use it. I usually save it for the last couple work sets on those off days.
 
I have never tried ammonia or the like. It was a long day, had been up since 5 am, worked 10 hours, drove about 4 hours, walked 20k, I was feeling a bit beat. I actually like these tough days, when I get through them I feel some sense of accomplishment.
 
Deadlift
305x3
360x3
415x3x2
440x2x4

Bench
135x5
170x4
195x3
220x3x6

Squat
375x5x5
 
Bench
135x5
155x4
180x3
210x3x6

Squat
250x5
300x4
350x3x2
400x3x5

Bench
135x5
175x4
195x4x4

GM
185x5x5
 
The 125er was there, we talked for a while while I was benching. He told me my head was coming off the bench and I would get red lighted, so I stopped that. We talked about the Russians, GPA, different types of gear. He wants to bench 505 and pull 6 or more.

I've added some carbs back in since I dropped some weight. I am 235 right now and that's fine with me.
 
I'm impressed by your solid lifting and also your ability to keep your post count at 666.
 
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