Whiskey, War, Suicide, and Guns

I was going to do the Sheiko 5 week comp cycle but honestly I'm pretty bored with Sheiko at the moment and would like to try something different just to stay fresh and motivated. So I'm going to do something Enright came up with.
 
Donut62 said:
I was going to do the Sheiko 5 week comp cycle but honestly I'm pretty bored with Sheiko at the moment and would like to try something different just to stay fresh and motivated. So I'm going to do something Enright came up with.
Click to expand...

Apostate!
 
2/24/08 - Sunday - Squat

Squat:
135x10
135x10
225x5
275x3
315x3
365x3
385x3 (PR 3RM +20)
http://www.youtube.com/watch?v=cXr0Pq5t3xs
395x3 (PR 3RM +30)
http://www.youtube.com/watch?v=WT3LotrkUds

Goddamn, do I love PR's. I had to use the half rack because both the power racks were filled with gheyness^2, which is my walk outs sucked dick. The one height setting is way too low, the next is about 2 inches too high and I kept getting snagged on the peg on the way out. Looking back at my logs, my 3rm in squat is always been about 85% of my 1rm for the past year and a half so 465 looks possible.

Close Stance Pause Squat (heels 6" apart, 3-5 second pause):
275x5
275x5
275x5

45 Degree back Raise:
BWx10
50x10
50x10
50x10
50x10

DB Walking Lunge:
60'sx10
60'sx10

Leg Raise:
3x12xBW

 
"flawless Victory!!!!!"
385x3 (PR 3RM +20)
395x3 (PR 3RM +30)

Damn smokey, that was some good shit.



Feels good to be off Sheiko huh?!
 
Goddamn - nice fucking work.

What will be your post beer PR drink of choice?
 
Congratulations on the PR. I'm thinking that 1500 will require a 550+ squat. What do you think?
 
penis liquid! said:
Feels good to be off Sheiko huh?!
Click to expand...

I felt kind of lost after finishing up in an hour and 15 minutes, and was kind of wandering around like "what do I do now?"


enright3060 said:
Goddamn - nice fucking work.

What will be your post beer PR drink of choice?
Click to expand...

Thanks, and no beer today. I had some Friday and last night and need to try not to be such a fatass.



ChaseT said:
Congratulations on the PR. I'm thinking that 1500 will require a 550+ squat. What do you think?
Click to expand...

Maybe somewhere close to there. I'm figuring that based on my progression I will probably be at like 535/365/600 or something.
 
Split for the next week, and for the next few months probably until I run some Shieko again, will be:

Sun-Squat
Tues-Press
Thursday-Pull
Fri-DE/RE Upper

The plan for the next 5 weeks that Enright came up with and I am adopting is:

Week 1 - 3rm in squat & bench
Week 2 - 1rm deadlift
Week 3 - 1rm bench & squat
Week 4 - Work @ 80%
Week 5 - Work @ 70% & rest

No assistance work the last two weeks. I will leave a good bit left in the tank on the 1rm to save it for the meet (i.e. third attempts on the platform will be > than those I took in the gym).
 
Doughboy62 said:
I felt kind of lost after finishing up in an hour and 15 minutes, and was kind of wandering around like "what do I do now?"
Click to expand...

Same here. I was done and laughed knowing I would have just switched to the second exercise. I feel like I'm slacking...and I like it ; )
 
2/25/08 - Monday - RE Upper

I'll be gone Thursday afternoon, Friday, and Saturday for the Arnold Classic and UFC in Columbus, Ohio. So I shifted my week around to do RE today, deadlift wednesday, and me bench on thursday.

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

Chin Circuit (pull-up/neutral grip pull-up/chin up, no rest):
BWx2/2/2
BWx2/2/2
BWx2/2/2
BWx2/2/2

Power Shrug:
315x8
405x6 (added straps)
455x6
455x6
455x5
405x8

DB Rev Fly:
25'sx8
25'sx8
25'sx8
25'sx8

BB Curl:
95x8
95x8
95x8
95x8

Neutral Grip DB Press:
65'sx20
65'sx22

I got my pump on. Weight is up to 218. My pants are still just as loose and the woman says I look bigger so I definetely put on some good mass on Sheiko.
 
I'm more pumped for the Arnold Strongman than the UFC, lol. My best friend's training partner, Wade Lykens, is benching in the USAPL raw bench comp (shooting for a 600+ at SHW) so hopefully we will get to sneak in with him early everyday so I can run around before it is packed shoulder to shoulder everywhere. I want a picture with Kaz more than anything. Jamie Eason would be nice too, but Lusst would kill me.
 
Try and get a picture with Rachelle Leah at the UFC event and you will be my hero for life

edit - obligatory picture.

rachelleLeah_l5.jpg
 
2/26/08 - Tuesday - Recovery

Half hour on the treadmill, various stretching.

 
2/27/08 - Wednesday - Deadlift

Deadlift:
135x5
135x5
225x5
315x3
405x1
455x1
475x1
495x1 (belt on)
495x1
495x1

Felt great. Didn't even really tax me, should be good for a big ass PR next week.

RDL:
225x8
275x8
315x8 (straps on)
315x8
315x8

Kroc Row:
90x8
100x8
110x12 (meh)

Band Leg Curl:
20xlight band
20xlight band
20xlight band

GHR:
11xbw

Ab Wheel:
3x10xbw

Today was a good day, other than my craptastic rows. I wanted to hit 20.
 
solid pulling. You should be good for 545 - easy.

I think I'm going try to pull 495 on Monday.

My last ME pull was Jan 21. Since then I've done 405x3x3 and some singles @ 425. God - I suck at teh deadlift.
 
Thanks. 545 was what I had in mind for next week. I was so tempted to work up, especially because there were two really fine chicks watching me whenever I would pull. I decided I would stick to the plan you laid out though when cooler heads prevailed.

Good luck with the 5 wheels. Just get really pissed and grab it and pull. I try not to think at all when I dead. I noticed on your 455 video you dipped down a couple times and looked like you were over thinking it.

Another thing of note, is that I'm not using my Inzer 13mm for deads anymore. I get almost nothing out of my belt anyhow, and would rather have the comfort of my 10mm single prong because all the big Inzer gives me is bruises.
 
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