crt1530's Training Journal

[crt1530]

2008.09.23

Sheiko CMS/MS Week 4 Day 1

Squat
260x5x1
315x4x1
365x3x2
415x3x7

Bench Press
165x5x1
195x4x1
230x3x2
260x3x2
280x2x3
260x3x2

Chin-up
BWx14,9,8,8,7

Dip
BWx10x5

Hanging Leg Raise
BWx14,10,9

Notes
No belt. The last rep of the final squat set was slow. I bumped up the 85% weight on bench press from 275 to 280. I like days without a second round of squats.

1:40

 

[crt1530]

2008.09.25

Bench Press
165x5x1
195x5x1
230x5x2
245x4x5

Deadlift
315x4x1
370x4x1
435x3x2
495x3x3
525x2x3

Notes
Plates should be round.

1:15

 

[crt1530]

2008.09.27

Sheiko CMS/MS Week 4 Day 3

Squat
260x5x1
315x4x1
365x3x2
415x3x3
440x2x3 belted

Bench Press
165x5x1
195x4x1
230x3x2
260x3x6

Chin-up
BWx14,9,8,8,7

Squat
285x4x1
340x3x1
390x3x5

Hanging Leg Raise
BWx14,12,10

Notes
Some very good progress in the last year. A year ago, my squat 1RM was 440 and I had only ever done six reps over 400. Today I did 36 reps where the average weight was over 400.

1:45

 

[conorvansmack]

When you do your myofascial release, do you use a foam roller or a ball?

Do you follow a routine or is it based on soreness and experience?

 

[crt1530]

2008.09.30

Sheiko CMS/MS Week 1 Day 1

Squat
265x5x1
315x4x1
370x3x2
420x2x5

Bench Press
165x5x1
195x4x1
230x3x2
260x3x6

Squat
265x5x1
315x4x1
370x4x5

Notes
Saw some gym friends and spent time talking instead of doing accessory work.

1:30

 

[crt1530]

Originally posted by: conorvansmack
When you do your myofascial release, do you use a foam roller or a ball?

Do you follow a routine or is it based on soreness and experience?

I use a foam roller and move on to PVC or a ball if I have a muscle that is especially tight. I don't have a special routine. I just focus on the muscles that need it.

 

[crt1530]

2008.10.02

Deadlift
315x4x1
375x4x1
440x3x2
500x3x5

Bench Press
165x6x1
195x5x1
230x4x2
245x3x2
260x2x2
245x3x2
230x4x1
210x6x1
195x8x1
165x10x1

Notes
Lockout on the last rep of the last deadlift set wasn't quite good enough. Other than that, a decent session. There was only one guy in the weight room the whole time I was there. He was in his late thirties or early forties and I had never seen him at the gym before. He came up to me inbetween his dumbell curl/TV watching superset to ask me when I usually lifted because it was hurting his ears. My first thought was to ask him how his vagina felt, but I told him I usually deadlift on Thursday nights and occasionally on Wednesdays.

1:20

 

[conorvansmack]

That's pretty funny. Were you dropping the weight too loud for him to listen to the debate? He may have a rare volume sensitive yeast infection.

 

[crt1530]

2008.10.04

Sheiko CMS/MS Week 1 Day 3

Bench Press
165x5x1
195x4x1
230x3x2
260x3x6

Squat
265x5x1
315x4x1
370x3x2
420x3x6

Bench Press
180x5x1
210x4x1
245x3x5

Chin-up
BWx14,9,8,8,7

Hanging Leg Raise
BWx12,10,8

Notes
Bench was easy, squats were hard. I ate a lot of brisket and fruit salad.

1:45

 

[crt1530]

2008.10.07

Sheiko CMS/MS Prep Week 2 Day 1

Bench Press
165x5x1
200x4x1
235x3x2
265x3x3
285x2x3

Squat
265x5x1
315x4x1
370x3x2
420x3x5

Bench Press
185x5x1
215x4x2
250x4x4

Notes
I'm thinking about doing a peaking cycle.

1:20

 

[crt1530]

2008.10.09

Deload

Bench Press
165x3x1
200x3x2
235x3x2
265x2x4

Deadlift
315x3x1
375x2x2
445x2x2
475x2x4

Notes
I decided it was time to give myself a bit of a reprieve.

1:00

 

[Kaido]

Yeah keep it going strong man!

 

[crt1530]

2008.10.11

Deload

Squat
265x3x1
315x3x1
370x3x2
395x2x3

Bench Press
165x3x1
200x3x1
235x3x2
265x2x4

Notes
Everything was fast and easy. Felt like I should be doing more, but didn't.

0:40

 

[TecHNooB]

Can you give us an idea of where you started and how long it took to get this far (year by year progression)? Like, before the first post. What's your diet like?

 

[crt1530]

Originally posted by: TecHNooB
Can you give us an idea of where you started and how long it took to get this far (year by year progression)? Like, before the first post. What's your diet like?

I have lifted for a long time, but didn't have much direction or purpose until the beginning of 2007. I had never really done bench press or deadlift up until that point. I squatted and did a lot of bodyweight exercises and used dumbbells for pretty much everything other than squatting. I didn't really have any sort of plan or goals and it resulted in a complete lack of progress. I didn't keep a log or ever do 1RM work, so I don't know what my numbers were.

When I started taking things seriously at the beginning of 2007, I bench pressed 200lb and was using 300lb for sets of 5 on the squat. In March of 2007, I deadlifted 450 when I maxed out for the first time. Then in August I did a powerlifting competition where I squatted 441, bench pressed 240, and deadlifted 531. Soon after that, I started this log. My PRs are currently 526/301/601 and I am going to set some new PRs today.

I eat a lot of whole grains (mostly wheat and oats), a lot of chicken, some fish and beef, almonds, fruits, some vegetables (not as much as I should), milk, and eggs. Pretty basic. I take a few vitamins, fish oil, and creatine. A big part of getting stronger is eating enough food to gain weight. I went from ~170 at the end of 2006 to ~210. I haven't gained any weight in the past few months, but for about 20 months, I averaged a 2lb/month gain.

 

[crt1530]

2008.10.18

Squat
135x5x1
185x4x1
265x3x1
315x3x1
370x3x2
425x2x1
455x1x1
495x1x1
551x1x1 25lb PR
http://www.youtube.com/watch?v=e_AELN3mVw0

Bench Press
165x3x1
200x3x1
230x3x2
265x2x1
295x1x1 (very easy)
325x0x1
315x0x3 (SO close)

Deadlift
225x3x1
315x3x1
405x1x1
455x1x1
495x1x1
545x1x1
635x0x3 (also very close)

I was pretty pumped about the squat PR. I really should have gotten 315 on the bench press. It would have gone if I hadn't tried 325 first. The deadlift was well above the knee on the first two attempts, but I couldn't get my hips through and finish because I let the bar get out in front of me.

 

[gramboh]

Congrats on the squat PR, and by 25lbs too, awesome man, form looks so tight too and I love the depth. I'm sure you'll get the bench and DL's next time.

General question regarding your post above about gains, do you feel 'faster' now than you did before, even factoring in your gain in weight? I'm just thinking in terms of say vertical jump or sprint times (even if you don't measure those). Just curious.

 

[crt1530]

Originally posted by: gramboh
Congrats on the squat PR, and by 25lbs too, awesome man, form looks so tight too and I love the depth. I'm sure you'll get the bench and DL's next time.

General question regarding your post above about gains, do you feel 'faster' now than you did before, even factoring in your gain in weight? I'm just thinking in terms of say vertical jump or sprint times (even if you don't measure those). Just curious.

Yes, but not as fast as I could be if I focused on that. The increased strength potentiates increased jumping ability, but you have to train that ability to reap the rewards. On the speed, the place it helps the most is your acceleration. Top speed is more affected by genetics, biomechanics and specific training.

 

[crt1530]

2008.10.27

Sheiko CMS/MS Week 1 Day 1

Squat
265x5x1
315x4x2
370x3x2
420x2x5

Bench Press
165x5x1
195x4x1
230x3x2
260x3x6

Chin-up
BWx14,9,8,8,7

Squat
265x5x1
315x5x1
370x4x5

Notes
Took some time off after my max-out session. Got back into the swing of things today. I needed some kipping to get through all the reps on the chins.

1:35

 

[crt1530]

2008.10.31

Sheiko CMS/MS Week 1 Day 3

Bench Press
165x5x1
195x4x1
230x3x2
260x3x5

Squat
265x5x1
315x4x1
370x3x2
420x3x6

Bench Press
180x5x1
210x4x1
245x3x5

Chin-up
BWx11,8,6,5,5

Notes
My chinning ability seems to fall off pretty quickly when I take some time off.

My mother asked me if I was taking steroids the other day. My first thought was what an epic fail it would be if I was taking steroids and still couldn't bench press 315. I just told her no. Explaining why 315 means anything and giving her examples of "epic fail" would have taken too long.

1:35

 

[TheVrolok]

Originally posted by: crt1530
My mother asked me if I was taking steroids the other day. My first thought was what an epic fail it would be if I was taking steroids and still couldn't bench press 315. I just told her no. Explaining why 315 means anything and giving her examples of "epic fail" would have taken too long.

lol, that's great.

Nice PR squat. Those squat/dead numbers are great, looking real strong. I'm actually kinda surprised you're not killing 315 with that overall body strength (I mean absolutely no offense by that), but I'm sure you'll hit it soon. Everyone hits a small wall here or there.

So how would you say you feel about the Sheiko routine now that you've been into it for a bit? I used to be a high volume/upper-lower split guy, and really needed to change things up, went to Madcow 5x5 but thought about Sheiko.

 

[crt1530]

Originally posted by: TheVrolok
lol, that's great.

Nice PR squat. Those squat/dead numbers are great, looking real strong. I'm actually kinda surprised you're not killing 315 with that overall body strength (I mean absolutely no offense by that), but I'm sure you'll hit it soon. Everyone hits a small wall here or there.

So how would you say you feel about the Sheiko routine now that you've been into it for a bit? I used to be a high volume/upper-lower split guy, and really needed to change things up, went to Madcow 5x5 but thought about Sheiko.

They are definitely effective at making you stronger and improving your performance in the power lifts. Two cautionary statements, though: 1) I wouldn't do them if you wanted to do other sports in addition to lifting. The volume involved doesn't leave you with much energy or recovery ability for additional sports. 2) The bench press percentages are low. If you feel like you can bump up your bench press training max, do so.

 

[crt1530]

2008.11.09

Press
65x5x1
95x3x1
135x2x1
155x1x1
175x1x1
185x1x1
191x1x1 20lb PR

Rolling Thunder
Worked up to 131

Notes
This is the first time I've gone over 95lb in the press in around nine months. Wanted to see where my 1RM was. I might have been able to get 195 if I chose my attempts better. I need to work on keeping the bar closer to my body.

 

[crt1530]

2008.11.14

Bench Press
165x5x1
195x4x1
230x3x2
260x3x5

Squat
265x5x1
315x4x1
370x3x2
420x3x6

Bench Press
180x5x1
210x4x1
245x3x5

Chin-up
BWx10x5 (0,0,0,2,5) (# of kipped reps/set)

Press
95x10x2
95x5x3

Notes
I took some time off after my max-out session and then was in Michigan last weekend. The lifting holiday is now officially over.

I belted up for the last two squat sets. The third rep of my fourth set was very slow. Serves me right for taking that much time off. Bench press was tough, but doable. I am going to start adding more pressing into my routine. Another thing I am going to work on is standing ab-wheel roll outs. I saw Chris Duffin (a.k.a. kabukirocks) do 21 in a row and decided that was one of the coolest and most impressive things I've seen in awhile. I did a handful of 85% singles yesterday and my abs were sore today.

 

[crt1530]

2008.11.17

Squat
265x5x1
315x4x1
370x3x2
420x2x5

Bench Press
165x5x1
195x4x1
230x3x2
260x3x6

Chin-up
BWx10x2
BWx5x3

Press
95x10x2
95x7x3

Notes
I was not recovered from squatting on Friday. Major soreness. I didn't even bother attempting a second round of squatting. Apparently, taking two weeks off from squatting is too long of a deload. I am liking the high rep pressing.