Whiskey, War, Suicide, and Guns

[Zerocrew1984]

hmmm seems promising. we'll see.

what do you think?

 

[Devil's_Advocate]

was sporting a similar beard to baruts...also ~2week...until i shaved it after my workout today....i too feel stronger with a beard....weird..

 

[Donut62]

was sporting a similar beard to baruts...also ~2week...until i shaved it after my workout today....i too feel stronger with a beard....weird..

Also, I don't believe it to be a coincidence that whenever Arlovski shaves he fights like total shit. If I had that man's fur coat, I would be rocking it all the time.

Anyways, time for protein and oatmeal, and then to the gym.

 

[Donut62]

2/10/08 - Sunday - Sheiko #37 Week 3 Day 1

Squat:
225x5
255x4
255x4
295x3
295x3
345x3
345x3
345x3
345x3
345x3

I filmed the last set of these because I was totally gassed at that point and wanted to make sure the form hadn't gone to total shit.
http://www.youtube.com/watch?v=_RhPHJMHxiU

Bench (middle finger on ring):
155x5
185x4
215x3
215x3
245x3
245x3
245x3
245x3
245x3

Filmed first set of the 245's:
http://www.youtube.com/watch?v=iBAPoOH8B3w

DB Row:
100x8
100x8
100x8
100x8
100x8

supersetted with:

DB Bench:
75'sx10
75'sx10
75'sx10
75'sx10
75'sx10

Squat II:
225x5
255x5
300x5
300x5
300x5
300x5
300x5

FUCK, this sucked.

Good Mornings:
135x5
185x5
185x5
185x5
185x5

Week 3 is the highest volume week of the cycle, and so far it looks like it is going to be an ass kicker.

 

[enright3060]

The squat and bench look good.

What numbers do you plan on putting up in the meet?

Are you looking for a something like 455-465/325/545?

 

[Devil's_Advocate]

I would go maybe a smidge lower on squat but it's all subjective. It seemed like you hit or just barely broke parallel.

Bench looked good.

awesome workout. that's a lot of volume. Do you taking anything preworkout?

 

[Donut62]

]

Are you looking for a something like 455-465/325/545?

Ha, that's pretty much exactly what my expectations are. My goal I set awhile back was to total 1300. After that I will be looking to get a 1450, which for my weight class would make me a Candidate Master of Sports in the USSR for raw powerlifting according to the Sheiko ranking system.

I would go maybe a smidge lower on squat but it's all subjective. It seemed like you hit or just barely broke parallel.

Bench looked good.

awesome workout. that's a lot of volume. Do you taking anything preworkout?

A little more depth would be good, the second rep of the squat set looked borderline. I think the camera is kind of at a bad angle to really judge, the top of my knee is hidden by the squat rack post, so I will try a straight side angle next time. As far as preworkout, I have just been taking 300mg of caffiene, 5 mg of beta alinine, and 1500mcg of b12.

 

[Donut62]

Dp.

 

[liquid!]

Great minds vid alike = )

 

[Donut62]

2/11/08 - Monday - Bullshit

Treadmill and elliptical for half hour
Squats w/ bar 2x25
Good morning w/ bar 2x25
Db Fly: 3x12x20's
Rev Fly: 3x12x20's

 

[Donut62]

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Kroc explodes his quad!

 

[Donut62]

2/12/08 - Wednesday - Sheiko #37 Week 3 Day 2

Deadlift to Knees:
255x5
315x4
365x4
385x4
385x4
385x4
385x4

If there is one thing I find fucking worthless about Sheiko, it's these. I think they are more meant for sumo pullers, because this portion of the deadlift gets trained pretty well just squatting for conventinal pullers. I can yank anything off the floor.

Bench:
155x6
185x5
215x4
215x4
225x3
225x3
245x2
245x2
225x3
225x3
215x4
195x5
186x6
165x7
155x8

If there is one thing I will take away from Sheiko programs, it's that giant pyramid sets like this are an awesome way to train.

Rack Pull (~2" below knee):
315x5
365x4
415x4
415x4
415x4
415x4

I then did 3 singles of full deadlift from the floor at 405. I moved my stance out a little bit at the suggestion of someone who watched me earlier, and turned my feet out more, and the weight felt like it was 135. Thank you, mystery gym guy.

Chins:
6xBW
6xBW
6xBW
6xBW
4xBW

DB Bulg SS (front foot elevated 3"):
55'sx5
55'sx5
55'sx5
55'sx5
55'sx5

Decline Zombie Sit-Ups:
10x45 plate
10x45 plate
10x45 plate

 

[Bond]

Are you going to stay on sheiko after your done with your competition?

 

[Donut62]

Are you going to stay on sheiko after your done with your competition?

Maybe, but after I do something else for a few weeks. I get bored easily and don't want to jump right back into it.

 

[enright3060]

Maybe, but after I do something else for a few weeks. I get bored easily and don't want to jump right back into it.

random workouts?

 

[liquid!]

I agree with you on the Deadlifts to the knees...I'm not a fan.

 

[ghostwipe]

Fuck that looked painful....

 

[enright3060]

Krock is a mess. He tore a bicep not to long ago. He hurt his back in Jan., and now is quad. fuck....

 

[Donut62]

Yeah I think Matt needs to take about a year off. He also popped his back about a month ago.

random workouts?

LOL! No, Ill probably do my good old squat/re press/deadlift/me press split for a month before tackling the 4 month sheiko deal. I actually will be switching gyms too. I found a new one here, it's a sports training facility. 4 olympic platforms with half racks and bumpers, 4 squat racks, every kind of bar imagineable, they even have stones and kegs. I'd like to fuck around with the SS Bar then.

 

[Donut62]

2/13/08 - Wednesday - Recovery Crap

30 min treadmill 4.1mph @ 2%

Squats w/ bar: 2x20
BB Curls: 3x8x95
Reverse wrist curl: 3x12x45