Whiskey, War, Suicide, and Guns

[Bond]

I don't feel so hot today, that is for sure. I'll be ready to squat tomorrow, but I'll need all of the next week to get ready for the next dead session. It takes me awhile because I almost never do deadlifts for reps. I'm not conditioned for it and I get back pump city. Also, I tried moving my Inzer one notch in on the lever, and it wound up being too tight because I couldn't push out it against with air in my belly very well. So I did the deads without a belt which really toasted my core.

Today was my second day of deads on the program and I dont know if its the deadlift to knees that felt easier or the fact that I had actually deadlifted the week before after a long hiatus. Not that its much easier tho, as I'm still dreading going to sparring tonight. Being sick and sore is a pretty crappy combination for tae kwan do. I'm contemplating on going and participating in the warm up and stretching and then just hitting up the bike for the rest of the time I'm there.

 

[Donut62]

1/31/08 - Thursday - Sheiko #37 Week 1 Day 3

Bench:
155x7
165x6
185x5
195x4
215x3
215x3
225x2
225x5
215x3
215x3
195x4
185x6
165x8
155x10

Squat:
225x5
255x4
255x4
295x3
295x3
320x3
320x3
320x3
320x3
320x3

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

Decline DB Tri. Extensions:
5x10x35's

Seated Good Morning:
95x5
115x5
135x5
135x5
135x5

I had never done these before. I don't know why, because I have never felt my hamstrings working so hard in a movement, not even in GHR's. This will become a staple assistance lift I think.


Today was a great day. I think I am adapting already, and combined with this day being easier than the others this week I walked out feeling jacked up.

 

[Devil's_Advocate]

holy volume batman!

good job..

the green font u use is also quite pleasant/soothing on the eyes....*takes a nap in your log*

 

[Donut62]

The volume is pretty crazy. I have been eating unbelieveable quantities of food all week, and am still hungry all the time and actually lost a pound.

 

[enright3060]

God damn - are you also sleeping 16 hours a day?

 

[Bond]

Good stuff donut, glad to hear your feeling improvements already. The soreness seems to be worth it on this program so far.

 

[liquid!]

Good stuff donut, glad to hear your feeling improvements already. The soreness seems to be worth it on this program so far.

I too have tasted teh soreness.:icon_twis:icon_cry2

I think some swimming may be in order next week for recovery.

 

[Donut62]

2/1/08 - Recovery Workout

Squats w/ bar: 3x25
45 degree back raise: 3x15xBW
Flies: 3x12x20's
Rev. Flye: 3x12x20's
BB Curl: 4x12x85 (I love my gunz)

30 mins treadmil [email protected]% grade

 

[beef curtains]

You are truly a hero among mortals. Are those seated GM's just as they sound? I tried Zercher GM's last week and felt it hard in the hams and core. I've been looking for a posterior chain assistance similar to GHR's since I can't seem to find anything to hold my feet.

 

[Donut62]

Just as they sound. I sat on a bench, back facing the upright, took the bar off and scooted forward a bit. Spread your feet out wide, and do a good morning, bending down between your thighs. Go down as far as you can, then reverse.

 

[Donut62]

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

Squat I:
225x5
255x4
295x3
295x3
340x2
340x2
340x2
340x2
340x2

Bench:
I used a half-fat bar today, it's half way between a true fat bar and a standard olympic bar. Felt good to just change the stimulus a tad.

155x5
185x4
215x3
215x3
245x2
245x2
245x2
245x2
245x2
245x2

DB Row:
95x8
95x8
95x8
95x8
95x8

supersetted with:

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

Squat II:
235x3
275x3
320x3
320x3
320x3
320x3

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

Today was the best day of squatting I have ever had. My form felt amazing and the weight flew up. Total workout time was about 2 hours 10 minutes, and was sponsored by a good dose of tiger balm on my lower back because I had to paint all yesterday in the house and being up on the ladder really got it sore.

 

[Donut62]

2/4/08 - Monday - Recovery Workout

Squat w/ bar:2x25
Deadlift: 2x15x135
Rev DB Fly: 3x15x25
DB Fly: 3x15x20

10 min bike
20 min treadmill

 

[enright3060]

How long is sheiko? How do you not over-train on it?

Also - do you think I should buy some oly shoes for the USAPL meet? I'm not sure I need them for depth (as you probably saw in my latest vides). What are your thoughts?

 

[Donut62]

How long is sheiko? How do you not over-train on it?

Sheiko programs, in training for a competition date, consist of a 4 week base preparatory phase, and a 5 week competition phase. As far as overtraining, you are. The Sheiko programs are built on a planned period of concentrated loading. By definition:

Concentrated Loading - a method of concentrating a large amount of training into a relatively short period. The basic assumption is that one will NOT be able to recover fully in between workouts. (so fatigue starts to accumulate when using concentrated loading)

Distributed Loading - A lesser volume and intensity of loading whereby a person DOES recover "fully" in between workouts

Verkoshansky and other Soviet coaches found that 3-4 weeks of concentrated loading could be used without taking a break (their definition of a break is a week period of low intensity/low volume, but they never took a week "off), and you can perform distributed loading for 5-6 weeks before a similar break was used. So the first 4 weeks of Sheiko consist of concentrated loading, and the other 5 weeks consist of a systematic reduction of volume and intensity that should make you peak at exactly the date of competition and realize the potential created by adaptation to the initial concentrated loading. I'm still reading on the ideas, but so far it is very interesting. It's 180 degrees different from the Westside methods and fall in line with Soviet weightlifting theory, and Boris rails against the use of dynamic work. He argues that the powerlifts are not dynamic in nature, and trying to make them so is detrimental to form and creates excessive CNS fatigue that leads to neural inhibition. Considering that the Russian IPF team destroys the competition, I think his ideas certainly have merit, though Westside sure as hell works too so I think it all comes to my theory that if you are pushing, pulling, and squatting heavy, it's going to work. I'll reflect on my own experiences afterwards, and maybe put together a big FAQ post because I think there is some interest in these programs.

Also - do you think I should buy some oly shoes for the USAPL meet? I'm not sure I need them for depth (as you probably saw in my latest vides). What are your thoughts?

I like my olympic shoes and will use them on March 29 when I compete. I think it is certainly worth a try. The majority of guys in single ply and raw competitions seem to like having a bit of heel, work type boots and oly shoes are the most common footwear from what I seen on youtube and from my friend who is guiding me and competes in the USAPL.

 

[Bond]

Good post about concentrated loading and distributed loading, I didnt have any clue about that just that I was going to have to start looking for more to do after my next week. What number is the 5 week competition cycle again?

Also, of topic but I've been meaning to ask you since sunday when I was perusing the S&P engineers thread, how long did it take you to find a job after you graduated?

 

[Donut62]

Good post about concentrated loading and distributed loading, I didnt have any clue about that just that I was going to have to start looking for more to do after my next week. What number is the 5 week competition cycle again?

http://www.elitefts.com/sheiko/default.asp It's the 5 week comp cycle listed there. If you do not want to do the full 5 weeks, you can just take new maxes on the Wednesday of week 2, which is the "Skills evaluation day" where you would normally work up to your openers if you were to compete at the end. If you aren't competing, then you can just go go balls to the walls and get maxes on that day.

Also, of topic but I've been meaning to ask you since sunday when I was perusing the S&P engineers thread, how long did it take you to find a job after you graduated?

About 3 weeks of interviewing before I took the good offer. As a civil engineer interested in the transportation field, I had the good fortune of a huge ass T-Bill being dropped from congress and some reports about rapidly crumbling infrastructure of our country getting headlines so the market was good, even though Ohio/Michigan is about the asshole of America as far as economy goes right now. If you are civil I say you will be good to go. America loves to build shit right now, despite high material costs. I don't plan on staying here long though, as soon as the lady is done with law school we plan to move to the Pacific Northwest.

 

[enright3060]

I was lifting over break and talked to a DI football player who was using the gym over jebus break. When I told him I was a grad student. He asked if I was an engineer. What is it with engineers and heavy lifting? (When I told him I was in the humanities, he laughed).

 

[Donut62]

I was lifting over break and talked to a DI football player who was using the gym over jebus break. When I told him I was a grad student. He asked if I was an engineer. What is it with engineers and heavy lifting? (When I told him I was in the humanities, he laughed).

It's because we all hate our careers and lift with the anger of someone who fucked up his direction in life.

 

[liquid!]

I don't plan on staying here long though, as soon as the lady is done with law school we plan to move to the Pacific Northwest.

Do it. Its as expensive as hell out here, but they pay accordingly...

 

[liquid!]

You should do a Sheiko write-up on the main page after your comp.