Whiskey, War, Suicide, and Guns

[rEmY]

it shows.

So what you're saying is that if I don't run, I can bench 330?

 

[Donut62]

So what you're saying is that if I don't run, I can bench 330?

Not changing your mind from being a olympic lifter, strongman, or powerlifter every 2 months helps, too.

 

[Chaos Mitten**]

Not changing your mind from being a olympic lifter, strongman, or powerlifter every 2 months helps, too.

(no Zerocrew)?

 

[Donut62]

Zero knows I love him and his newly jakt physique.

 

[Donut62]

Week 4 - Intensity - High Stress

6/25/08 - Wednesday - Lower 2

Chain Deadlift (+belt):
441+90c x1 @8
463+90c x1 @9
485+90c x1 @9.5
507+90c xMISS
419+90c x3 @10 (28 min)

Pause Squat (+belt):
315x3 @8
335x3 @8
355x3 @8
365x3 @9
365x3 @9
365x3 @10
335x3 @9 (29 min)

GHR:
BW+25x6x5

Chins:
BWx10,5,5,5,5

Farmer's Walk:
150 per handle x50 yardsx4


Pretty decent day overall. Pissed I missed that deadlift, but I got it to about 3 inches from lockout. I could have hitched it up but decided it would be pointless. That's the first rep I have missed in training since the first week of March. I did cleanly lock out about 575 pounds on the rep before which is pretty awesome for me. I got 10 chin-ups, which is shitty but better than I thought I could do.

 

[Merrill]

My PR for BW chins is only 9.:redface:

 

[liquid!]

Dayum Smokey!

You've had a good week.

 

[Donut62]

6/26/08 - Thursday - Recovery

Treadmill: 30min 4mph @ 4%

Giant superset of: DB Bench/Back Raise/Cable Row/Leg Extension/Leg Curlx25 reps each

 

[Ascendant]

Donut, I can't put my finger on just why, but as soon as I saw this I thought of you:

 

[Ascendant]

 

[Ascendant]

I think you might have dropped it or something?

 

[Donut62]

We got a regular comedian in our midst!

 

[DEVILsSON]

nice lifting Donut.

I would do more high intensity conditioning workouts.....all of the stuff in the conditioning forum is great at improving conditioning without expending excess calories......ross's stuff is also great for that...

 

[Donut62]

Week 4 - Intensity - High Stress

6/27/08 - Friday - Upper 2

Close Grip Bench (7%):
225x3 @8
245x3 @8
265x3 @9
275x3 @10
265x3 @9.5
255x3 @9
255x3 @9
255x3 @10

Incline Bench (7%):
225x2 @8
235x2 @9
245x2 @10 (weak....)
235x2 @9.5
225x2x2 @8
225x2 @9.5

Tate Press:
50'sx8x5 @8,8,8,9,9

Band Pull Apart:
Minix15x5

DB Row:
105x8x3

Giant DB Raise Set (front, side, back):
20'sx20 (each way)

CII Rower:
500m in 1:38.0

My left pec has been bothering me on and off over the past few weeks. Today when I was opening a bathroom door I felt it tweak. Pretty funny, I bench 330 earlier this week fine, and open a bathroom door and hurt it. So I went with close grip bench which didn't seem to bother it, and neither did the incline press. My stress over the past few weeks has been med, high, med, high, so next week will be low stress, and then I'll finish the training block with a medium stress week and then a deload before starting a 16 week training cycle for my next meet.

 

[Donut62]

nice lifting Donut.

I would do more high intensity conditioning workouts.....all of the stuff in the conditioning forum is great at improving conditioning without expending excess calories......ross's stuff is also great for that...

I know, and I have been easing into it by adding finishers to each workout. I've been doing sledge swings, the rower, and farmers walk. Once I get in a little better shape I will add some tabata's and such. Lifting is number one, and I want to be sure than anything else I am doing isn't affecting my recovery in that department hence why I am easing into it.

 

[Chaos Mitten**]

What is this shit? You try to trade your bench press for my squat and deadlift when you have knowledge that you're trading damaged goods? You're getting negative feedback on your eBay account.

I tweaked my back while brushing my teeth one time. I had deadlifted earlier in the evening and felt perfectly fine and then when I lean over the sink to spit I get a shooting pain up my spinal erectors. Bothered me for a good week and a half.

 

[Donut62]

It's weird how stuff like that happens. I just did about 15 minutes of band traction stretching it out combined with some foam rolling. There was a giant knot in what appears to be my pec minor. It feels 10 times better now.

 

[Manistoner]

donut, i guess your not doing it anymore, but you were doing one of the sheiko's right?

I'm thinking about starting #29 so i thought id ask someone that knows what they are doing about it.

does it work?
can i change it up a little? (specifically, db benching instead of barbell)
it seems like there is very little increase in weight or sets from week 1 to week 4, or am i wrong?

thanks if you answer all of that.

 

[Donut62]

donut, i guess your not doing it anymore, but you were doing one of the sheiko's right?

I'm thinking about starting #29 so i thought id ask someone that knows what they are doing about it.

does it work?
can i change it up a little? (specifically, db benching instead of barbell)
it seems like there is very little increase in weight or sets from week 1 to week 4, or am i wrong?

thanks if you answer all of that.

I don't follow the Sheiko programs at the moment, though I am about 50/50 on deciding whether to use it or the RTS I am doing now in the 16 weeks leading up to my meet. Mittens is the one to talk to, but I think I can answer your questions with the 2 or 3 months of experience I have with them.

a) Yes, it works. IPF World Champion Mens Team:
2007 - Russia
2006 - Poland (Russia was suspended)
2005 - Russia
2004 - Russia
2003 - Russia
2002 - Russia
2001 - Russia
2000 - Russia
1999 - Russia
1998 - Russia......you get the point. Boris Sheiko produces the most consistently strong lifters in the world.

b) Yes, you can change up some of the assistance exercises that are GPP. If it has a % beside the lift, it is programmed main lift and shouldn't be tinkered with. Keep the principles intact, if not the methods. For example, flyes are GPP for the pressing muscle, so DB Bench would be a good substitution. Shrugs would not be.

c) The average intensity of the main work sets is always going to be around 80%, but the weekly volume in terms of total number of lifts waves. For example, Sheiko #37 broken down into total number of lifts (counting only the main lifts of bench, squat, deadlift):

Week 1) 286 (high)
Week 2) 263 (med)
Week 3) 334 (v high)
Week 4) 227 (low)

Ask Mittens if you need more info.

 

[Donut62]

Week 5 - Intensity - Low Stress

6/29/08 - Sunday - Lower 1

Back Squat (with belt):
385x1 @7
425x1 @8
455x1 @10 (+10 PR)
435x1 @10

Bunch of RDL's and some lunges.

Today sucked balls. I had trouble even getting the bar set right on my back, and everything felt harder than it should. So, I called it a day there rather than hurt myself pushing more. Definitely a bit overtrained.