Whiskey, War, Suicide, and Guns

2/14/08 - Thursday - Sheiko #37 Week 3 Day 3

Bench (pink on ring):
155x5
185x4
225x3
225x3
250x2
245x2
245x2
245x2
245x2

Squat:
225x5
255x5
295x5
295x5
325x4
325x4
325x4
325x4
325x4

Bench (index finer on ring):
155x6
185x6
185x6
205x6
205x6
205x6
205x6

Chest Supported Row:
275x8
275x8
275x8
275x8
275x8

Good Morning:
165x5
165x5
165x5
165x5
165x5

Hitting the wall. Looking forward to start throwing around some heavy weight next week.
 
This is a bit premature, but what would you change about Sheiko when you do it again?

I'd like to try it supplementing Front Squats and ohp...and obviously some upper body pulling.



I'm also ready to pull some heavy singles.
 
liquid! said:
This is a bit premature, but what would you change about Sheiko when you do it again?

I'd like to try it supplementing Front Squats and ohp...and obviously some upper body pulling.
Click to expand...

Well I think replacing the flyes with upper body pulling was a good move. My shoulders feel 100% despite the volume, and I've always found that performing high volume pulling keeps them happy. I think, assuming that back squat, bench, and deadlift increases are still you're ultimate goals, that replacing the second squat in a session with front squats, and the second bench session with OHP, will be what I do. Also, deads to knees are super gay. I will probably replace them with snatch grip deads and subtract 10% from the recomended loading.
 
2/17/08 - Sunday - SHeiko #37 Week 4 Day 1

Squat:
225x5
245x4
295x3
295x3
345x3
345x3
365x2
365x2
365x2

365 felt really light. I also got to try out my sweet ass blue Rehbands, and they are 10x better than my Kono's.

Bench:
155x5
185x4
225x3
225x3
245x3
245x3
245x3
245x3
245x3

Squat II:
225x5
245x4
295x3
295x3
345x2
345x2
345x2
345x2

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

Dips:
BW+50x8
BW+50x8
BW+50x6
BW+50x8

Good Morning:
185x5
185x5
185x5
185x5
185x5
 
Keep us informed of what you learn. He's an impressive chap.

Does a soulpatch count? =P
 
Tuesday - 2/19/08 - Sheiko #37 Week 4 Day 2

Bench Press (comp grip):
155x5
185x4
215x3
215x3
245x3
245x3
255x2
260x2
265x2

Deadlift:
225x4
315x4
365x3
425x3
425x3
445x2
445x2
455x2

Feeling super good here.

Bench Press (pinky on rings):
165x5
195x5
225x4
225x4
225x4
225x4

Chins:
7xBW
7xBW
6xBW
5xBW
6xBW

Bulg SS:
60'sx5
60'sx5
60'sx5
60'sx5
60'sx5

The wheels are starting to fall off. I'm going to have to pay very close attention to recovery for the next week and a half to keep from going down in flames.
 
I concur, nice lifting man. What part of Ohio are you in? I have family in Independence(right outside of Cleveland)
 
Thanks folks. Toledo, temporarily until the woman finishes law school. Born and raised in Youngstown (now known as Kelly Pavlikville).
 
Is she a 2L or 3L? As a 3L, I played golf, Playstation and drank most nights. I never touched a weight.

Are you going to switch to IPF gear at some point?

How close to overtraining are you?
 
enright3060 said:
Is she a 2L or 3L? As a 3L, I played golf, Playstation and drank most nights. I never touched a weight.
Click to expand...

2L

Are you going to switch to IPF gear at some point?
Click to expand...

Maybe, we will see. I imagine I won't have much choice if I want to be competitive and lift in the USAPL. Though they are pushing their new RAW division. I've also seen talk of IPF wanting to do away with bench shirts.

How close to overtraining are you?
Click to expand...

Pretty close. The workouts have been pretty hard to finish this week. Once I get through the main movements I feel like going to sleep and have to keep verbally punching myself in the balls to finish the assistance crap.
 
One reason I think I really feel like ass at the moment is because I missed my little recovery workout last Friday and this Monday. The half hour of getting the heart rate up around 120-130 bpm and just moving around with some light weight seems to help tremendously. I am definetely getting it in tonight.
 
2/20/08 - Wednesday - Recovery Workout

15 min treadmill 4.1 mph @ 2% grade
15 min elliptical level 10

Squats: 3x15xbar (ouch, really tight)
Good morning: 1x20xbar
db ext rot: 2x15x20's
flies: 1x20x20's
 
2/21/08 - Wednesday - Sheiko #37 Week 4 Day 3

Squat:
225x5
295x3
295x3
345x2
I had set my inzer one notch tighter last night. Once I unracked the weight I knew it was too tight, and after two squats that felt like I was going to snap in half at the waist I got the picture. Backed it off one notch using a bottle cap opener on my keychain as a makeshift screwdriver.
345x3
345x3
345x3
345x3
345x3
345x3

Bench:
155x5
185x4
225x5
225x5
225x5
225x5
225x5

Hammer Strength Row:
275x8
275x8
275x8
275x8
275x8

supersetted w/:

Dips:
BW+25x8
BW+25x8
BW+25x8
BW+25x8
BW+25x8

Seated Good Morning:
165x5
165x5
165x5
165x5
165x5

Ab Wheel (from knees because I teh suk):
x10
x10
x10
 
Good work!

Sheiko #37 complete!...Strong like Hulk!!!

73aytkh.gif
 
2/22/08 - Friday - Wondering Where Liquid Comes up With all his Gif's and Images

Spinning bike 30 min
BW Squat: 2x25
Purple band good morning: 2x20
Push-up: 2x25
Mini-band pull apart: 2x25
 
I find'em by sifting through the Gif 2.0 thread in Pictures & Media.

What # program are you using for the next phase? or do you have a fancy pants custom competition program?
 
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