[quote]skidmark wrote:
The Pencil Neck wrote:
An old PL friend of mine used to track his workload and
incorporate those calculations into determining his
loading parameters. This sounds remarkably similar to
what he was doing. I thought he had gotten it from
Sheiko because he did a lot of Coach Sheiko’s routines
and based his workouts on his readings of Sheiko’s work.
But… he might have been using something from Starr, though.
I’ve read some of the Sheiko threads on the site and it seems like a LOT of work. Perfect for keeping testosterone-laden young men out of trouble by keeping 'em busy and making them tired, but beyond my recovery capability…[/quote]
Normally, I’d agree with you about Sheiko; I’ve done some Sheiko routines and they were LOOOOOOONG. But strangely enough, Keith holds (or held) some Canadian Master’s records in PL for the 220’s. He was in his 40’s when he was doing those routines.
Instead of doing the Sheiko sorts of things I did or that I’ve seen, he was doing some Sheiko routines that had him lifting twice a day 3-5 days a week. It was interesting stuff.
This article by Steve Maxwell accurately represents my attitude towards aerobics:
Art Devany (www.arthurdevany.com) from the Evolutionary Fitness blog holds a similar viewpoint and has a listing of people who have DIED from doing or overdoing aerobic-style exercise and has a good explanation of why this is.
[quote]The Pencil Neck wrote:
skidmark wrote:
The Pencil Neck wrote:
An old PL friend of mine used to track his workload and
incorporate those calculations into determining his
loading parameters. This sounds remarkably similar to
what he was doing. I thought he had gotten it from
Sheiko because he did a lot of Coach Sheiko’s routines
and based his workouts on his readings of Sheiko’s work.
But… he might have been using something from Starr, though.
I’ve read some of the Sheiko threads on the site and it seems like a LOT of work. Perfect for keeping testosterone-laden young men out of trouble by keeping 'em busy and making them tired, but beyond my recovery capability…
Normally, I’d agree with you about Sheiko; I’ve done some Sheiko routines and they were LOOOOOOONG. But strangely enough, Keith holds (or held) some Canadian Master’s records in PL for the 220’s. He was in his 40’s when he was doing those routines. Instead of doing the Sheiko sorts of things I did or that I’ve seen, he was doing some Sheiko routines that had him lifting twice a day 3-5 days a week. It was interesting stuff.
[/quote]
Don’t get me wrong, I agree that they Sheiko programs are very effective. I’ve seen nothing but progress for those people that do them. How long was your friend powerlifting before he tried Sheiko? Haven’t seen postings of too many guys our age doing it generally. Nice to hear it’s still possible for old farts…
There’s a fellow on the Westside/PL thread over in the Strength Sports forum who is working Sheiko right now. Young guy, about 22. I think he’s working number 32 routine currently and it seems to be working quite well for him.
I’m on a Wendler kind of kick right now, in that I’m doing as little as possible and still get stronger. I have low recovery reserve since I have bad habits - one of which is smoking. The others are not eating enough or sleeping enough. Smoking is going away soon, but it’s definitely a deleterious factor right now.
I expect I’ll gain 10 lbs right off the bat (ice cream - yum!) and my reserve will go through the roof as it did the last time I stopped and then Sheiko might look more attractive.
Forearms
Levers (2.5’, 1" dia.bar )
Down Front
1.25lb collar 1x12
Down Back
1,25lb collar 1x12
Overhead Front
1.25lb collar 1x15
Overhead Back
1.25lb collar 1x15
wrist twists
1.25lb collar 2x5
Rehab/prehab
hip activation
Doubled mini band sidesteps
Shoulder stability
Angled band standing overhead press
3x15
ACE-031. From Acceleron Pharma. It blocks/binds with myostatin to permit muscle tissue to grow uninhibited (which is what myostatin does - inhibits muscle growth by shutting down expression of the genes responsible for muscle growth). Nature abhors waste and it considers unused muscle waste - so it never builds more than needed. Myostatin serves as the brake on muscle growth. ACE-031 removes the brake from the car, throws it out the window and then rewrites the owner’s manual so that the word brake is not mentioned therein.
Mice given the drug gain 30% to 60% normal muscle mass in a month - without exercise. Other animal studies with the drug have produced the same results.
Given the mortality occurs in humans with a 40% loss of lean body tissue (e.g muscle) this can have life-saving consequences for those afflicted with wasting diseases.
The bodybuilders will have to buy it in Tiajuana, though.
[quote]skidmark wrote:
Don’t get me wrong, I agree that they Sheiko programs are very effective. I’ve seen nothing but progress for those people that do them. How long was your friend powerlifting before he tried Sheiko? Haven’t seen postings of too many guys our age doing it generally. Nice to hear it’s still possible for old farts…
There’s a fellow on the Westside/PL thread over in the Strength Sports forum who is working Sheiko right now. Young guy, about 22. I think he’s working number 32 routine currently and it seems to be working quite well for him.
I’m on a Wendler kind of kick right now, in that I’m doing as little as possible and still get stronger. I have low recovery reserve since I have bad habits - one of which is smoking. The others are not eating enough or sleeping enough. Smoking is going away soon, but it’s definitely a deleterious factor right now.
I expect I’ll gain 10 lbs right off the bat (ice cream - yum!) and my reserve will go through the roof as it did the last time I stopped and then Sheiko might look more attractive.[/quote]
Keith had been PL’ing for a long time before going to Sheiko. He was already an experienced lifter (and very educated wrt coaches and routines) when we first started talking about 9 years ago. And then he was doing Sheiko routines for at least a couple of years when we lost contact a couple of years ago. He was the reason I tried Sheiko. IIRC, he had started thinking about shifting over to OL about the time that I stopped posting in the forums where he was a regular. He had always flirted with the OL stuff. His daughter was a competitive OLer.
Wasn’t feeling up to the squats. Got the 1x315 but knew I wasn’t going to get 3 more singles on it, so dropped back down. Getting a lot of stress at the back of the knee where the hamstrings tie in. Back and the rest of the posterior chain feel fine and strong. The ab work is helping me to transfer the force to the bar nicely by keeping my midsection rigid. That painful pulling at the knee slows my ascent as I try to adjust around it. It’s a new thing, prob related to not eating enough yesterday.
Deads went well as always, though I couldn’t do them snatch-gripped. Had to reverse grip. 2nd set went much faster than the first. I think I’ll be using straps for these going forward. Grip strength is an indicator of preparedness. The fact that my grip is off tells me I’m a mite too cooked at the moment.
Arms later - if at all.
Later:
Rolling Triceps Extensions
30’sx12
40’sx9,8
Overhead Triceps Extensions
40’sx8,8
Hammer Curls
40’sx12,12,10
Shoulder rehab
Scap pressups,rows OH presses
Went lighter to work form. My triceps suck. Actually, my shoulders suck since they can’t support my triceps loads individually.
Clean and Push Press
Barx10
115x5
145x5 (forgot to push the first one)
165x3 (finally racking correctly)
185x1,1-1/2,1,1 (missed the push on #2. Gotta get the head under the bar, not behind. 3-5 sec negative)
155x5 (5 sec negative)
Inclined rows/Muscle High pulls (pinkies on power rings)
115x5 575
135x5 675
155x5 775
175x5,5 1750
total: 3775
Grand Total: 16635
avg intensity: 153 lbs
Good light session. Feel great - got 11 hours sleep! Herniated disk area was telling me it was there during the cleans, but no pain. Itched more than anything else.
Good Session. 30 lb jump on squats, took close grip bench all the way to chest and only lost 15 lbs from it. Pistols are stronger and I can do GMs again. Thought they were out of bounds since the disk went blooie.
Definitely have to watch form on these and keep the ego in check or I’m gonna tweak it again. 1-legged DL is getting stronger. The right leg needs to catch up, since I had to lay off it when the disk went.
Very pleased. Just for grins tried picking up the 175 with one hand and the damn thing actually came off the floor - it wasn’t light but it wasn’t as hard as I expected. Those BW hangs for time seem to be working.
Needed lotsa chalk for the block today. There’s a real technique to the pinches. When I get it just right I can jump 10 lbs or more. I’m looking forward to doing the 45 lb DB. 40 is amazing to me as my hands are very small.
Know that There is a company called Ironmind that sells weightlifting and strongman equipment, including grip tools such as the Captains of Crush grippers.
The pinch block is a four inch across square metal tube with a ring welded onto it from which you can hang weights. It’s painted smooth black with a slick finish and is very tough to hold onto.
Yup - I have a buncha hex DBs and it’s a great grip exercise to grab them by the end and try to hold on. It’s cheating to have any of the fingers on the numbers and particularly difficult if you don’t spread the fingers around the head.