DeadLift Day
% reps sets weight
Deadlift up to knees
50% 3x1x205
60% 3x2x245
70% 3x2x285
75% 3x4x305
Easy as fuck, Did it with 15-30 Second rest in between
Incline Bench press
4x5x165
4x1x185
Easier than last week. I enjoyed these
Dips
5x2
Extremely aggravated my shoulder.
Deadlift from boxes
55% 4x1x225
65% 4x1x265
75% 4x2x305
85% 4x1x345
85% 3x2x345
85% 2x1x345
Ripped my hand open on my last set.
Lunge
5x5x25s
Easy need more weight, but got a good stretch in
Andddd now I’m officially confused.
I was debating on what I was going to do for my back since I can’t pull at all conventional cause my back is fucked. So i Thought Cube method but I decieded on Sheiko with Sumo Pulls to work on my sumo pull since I can stay more upright allowing me to prevent any sort of dicomfort
Accessory Day
Kolkov Press
10x3xBar(Took that long to get my shoulders reasonably warm up to press)
10x2x65
10x1x85
10x1x65
I would have done 10x3x65, 10x3x75 but I kept telling putting extra plates on my training partners bar and telling him to take his tampon out. So I geuss it bit me in the ass.
Rotator Shit
20x5x10
Cable Rear Delt Flies
20x5x10
Overall this was just to get blood to my shoulder since I fucked it up yesterday doing dips. Feels a bit better now, but still painful. I geuss it’s giving me the big fuck you.
Friday: Destroy my Body Day
Bench press
6x1x155
5x1x185
4x2x215
3x2x235
2x2x245
1x1x265
1x1x275
1x1x265
2x2x245
3x2x235
5x1x205
9x1x175
NBL: 56
Holy FUCK that is alot of bench volume, but it wasn’t really all that hard. I kept a steady pace and finished within 25mins and was sweating like a pig. All of this was a volume PR I’m pretty sure.
Squat
5x1x223
4x2x267
3x2x312
3x2x334
3x2x355
3x2x365
3x3x385 (20lb PR and Volume PR)
NBL: 46
Total NBL: 102
Good session. I wasn’t to sure how my shoulder was going to be cause of the injury on wednesday. Lats are in just as bad of shape as my legs are at least I know tightness was good today. Found out we have a prof at school that’s a former OLY lifter.
Monday
Squat
5x1x223
4x2x267
3x2x315
2x3x355
2x2x375
Number Of Bar Lifts: 29
Last Sets were hardish. I was still beat up from the body deating I gave myself on friday but I couldnt be shown up, but I was anyways since he took 405x5. Still a good session
Bench
5x1x154
4x1x185
3x2x216
3x5x246
3x1x275 (Rep PR)
Number Of Bar Lifts: 27
Was supposed to be double but I did tripples instead cause im an idiot, still pretty easy minus the 275
Squat
3x1x285
3x2x315
3x2x365
6x1x365 (Rep PR i think)
Number Of Bar Lifts: 18
Only had time to do 3 sets so I did a decided to get the volume in anyways. Carried the bar lower than I normally do and I enjoyed it. Need to learn to keep my tightness in the hole and get my hip through sooner.
Number of Bar Lifts: 74
Overall a good session. A PR in ever “session”, training partner hit 2 PRs today the 405x5 Rep Pr and also a 275x3 rep PR. I enjoy training with him since our numbers are similar, cept for our pulls and we’re both doing sheiko. He’s getting ready to hit some huge PR at his meet December 1st. Wednesday Is going to be a joke we’re taking apart my shit dead since I blow at pulling and since he pulls over 100lbs more than me
What training maxes have you set?
[quote]DaveForner wrote:
What training maxes have you set?[/quote]
445/308/420 (Ripped my hand open can’t pull anything really without ripping it more), also I updated my log for the stuff that I did today
Weird. Are you doing a certain sheiko number or just using your own percents? Just asking because stuff like this “3x2x365” seems almost as high as my days, and I set my training max to 500.
[quote]DaveForner wrote:
Weird. Are you doing a certain sheiko number or just using your own percents? Just asking because stuff like this “3x2x365” seems almost as high as my days, and I set my training max to 500. [/quote]
It’s what I feel like on the day and lately its been who’s got a bigger set of balls in the gym. It’s fanastic we try and run each other into the ground, then we bitch for 3 days then do it all over again (and my squat is more then likely around 480 right now I think cause 385 moved like it was my 80% weight.
Interesting.
I was thinking about bumping up my training maxes, bet then I feel like I love the amount of recovery I have. If I’m running myself into the ground everytime I’m not sure how the results will go. Meh, I’ll keep my slow and steady.
[quote]DaveForner wrote:
Interesting.
I was thinking about bumping up my training maxes, bet then I feel like I love the amount of recovery I have. If I’m running myself into the ground everytime I’m not sure how the results will go. Meh, I’ll keep my slow and steady.[/quote]
I don’t really have a problem with recovery right now since I’ve been eating more. I’m pretty much eating the hamburger helper diet. And I spend about an hour or so a day foam folling and mashing the shit outta my hip flexors with a lacrosse ball. The way I see it is an assult today is better than a well planned attack tomorrow. So basically I’m destroying my body now and I’ll heal before nationals (Yes, I Am going since I found out that exams are a month later and it’s pretty muh a slackish semester for me)
Hell yes! Duel at nationals!
[quote]DaveForner wrote:
Hell yes! Duel at nationals![/quote]
Should be a good show, Should be in the same flight for sure If you’re going to be in the 105s
Does that mean you’ll be down to 105?
The way I’ve been eating lately I’ll be a 120 . I’m just going to try to stay around the 245lb mark there’s no way in hell the way that I’m training that I’m able to let up on the food since I can barely recover as it is.
Sumo Deadlift up to knees
4x1x210
4x2x252
4x4x294
Easy
Bench press
5x1x169
5x1x200
4x5x225
Slow as Hell
Deadlift
4x1x210
4x1x252
3x2x294
3x5x336
Callouses ripped off on the first couple sets of 335, at least I don’t have to shave them anymore. It doesn’t help that the bars feel like they’ve been sanded down. There’s even an Ivanko bar that’s completely smooth. Training partner has a skill eval on Monday before his meet so were going to have a 3 person mock meet hopefully and put on a good show in the gym.
Squat
5x1x213
4x1x255
3x2x298
2x1x340
2x4x365
2x2x405 (volume PR)
4x4x315
Sadistic Static Squats
7x2x135
I think the guy I was training with literally sits in his basement and thinks of sadistic shit to do to himself cause these were the worlds worst thing ever.
Sadistic “Bamboo Bar” Squats
8x1x135
5x1x185
5x2x225
I ate shit on one of the reps and had to restart the set after doing a nasty GM back up into the rack
Bench press
5x1x154
4x1x185
3x2x216
2x2x246
This is all I had time for. Overall the Best session I’ve ever had, one of my training partners buddies came in the worlds greatest humor, chillest guy I think I’ve ever met. and strong as fuck. He fixed my squat form and I actually managed an arch in the squat bit.
And what exactly are those?
Static Squats
You hold a quarter squat for 3 seconds you do a squat and sit back at that quarter squat position, and we did it for 21 seconds. Talk about terrible. I can do a video on monday when I squat again. And I’m also debating my training again and thinking about hiring a coach since I feel like I’m running myself into the ground