- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.20
Sheiko CMS/MS Prep Week 3 Day 1
Squat
250x5x1
300x4x1
350x3x2
395x3x5
Bench Press
140x5x1
170x4x1
200x3x2
225x3x6
Chin-up
BWx10,8,6,6,6
Squat
250x5x1
300x5x1
350x5x5
Hanging Leg Raise
BWx10x2
Notes
No down time and a pretty fast pace left me wiped at the end of this session. No belt usage. The 395lb sets felt very strong. I figured I had at least two reps left in the tank on every set. The bench press also felt strong. All of the bench sets were done on 2 minute intervals. The 5x5 with 350 was tough. I probably only had 1 rep left on the last couple sets.
1:30
Sheiko CMS/MS Prep Week 3 Day 1
Squat
250x5x1
300x4x1
350x3x2
395x3x5
Bench Press
140x5x1
170x4x1
200x3x2
225x3x6
Chin-up
BWx10,8,6,6,6
Squat
250x5x1
300x5x1
350x5x5
Hanging Leg Raise
BWx10x2
Notes
No down time and a pretty fast pace left me wiped at the end of this session. No belt usage. The 395lb sets felt very strong. I figured I had at least two reps left in the tank on every set. The bench press also felt strong. All of the bench sets were done on 2 minute intervals. The 5x5 with 350 was tough. I probably only had 1 rep left on the last couple sets.
1:30
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.21
Recovery
Treadmill Walking
3.5mph for 30 minutes
Notes
Not challenging cardiovascularly speaking, but my feet hurt. I don't know if that's because my shoes suck, or if it's just that I've gained 20+ pounds since I last did any treadmill work.
Recovery
Treadmill Walking
3.5mph for 30 minutes
Notes
Not challenging cardiovascularly speaking, but my feet hurt. I don't know if that's because my shoes suck, or if it's just that I've gained 20+ pounds since I last did any treadmill work.
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.22
Sheiko CMS/MS Prep Week 3 Day 2
Deadlift
225x4x1
315x4x1
405x3x2
475x3x5
Bench Press
140x8x1
155x7x1
170x6x1
185x5x1
200x4x1
210x3x2
225x2x2
255x1x1
260x1x1 5lb PR
225x2x2
210x3x2
200x4x1
185x6x1
170x8x1
155x10x1
140x12x1
Barbell Row
225x5x5
Notes
I got to the gym and realized that I had left my chalk and one of my oly shoes at home. Crap. The first two sets of 475 were fine, but the last three I were more like groups of three singles with hand drying inbetween. Bench felt really strong and I decided to set a small PR. It went up really easily, which I expected since that's only ~90% of my current estimated 1RM. I think next time I might lower the weight on the rows and and do scap rows instead.
1:30
Sheiko CMS/MS Prep Week 3 Day 2
Deadlift
225x4x1
315x4x1
405x3x2
475x3x5
Bench Press
140x8x1
155x7x1
170x6x1
185x5x1
200x4x1
210x3x2
225x2x2
255x1x1
260x1x1 5lb PR
225x2x2
210x3x2
200x4x1
185x6x1
170x8x1
155x10x1
140x12x1
Barbell Row
225x5x5
Notes
I got to the gym and realized that I had left my chalk and one of my oly shoes at home. Crap. The first two sets of 475 were fine, but the last three I were more like groups of three singles with hand drying inbetween. Bench felt really strong and I decided to set a small PR. It went up really easily, which I expected since that's only ~90% of my current estimated 1RM. I think next time I might lower the weight on the rows and and do scap rows instead.
1:30
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.23
Recovery
Treadmill Walking
3.6mph for 30 minutes
Notes
Not difficult at all except for the fact that my feet were killing me once again. I'm thinking that this might just be a lack of muscular strength in the feet and I'm hoping that it will go away after a couple weeks.
Recovery
Treadmill Walking
3.6mph for 30 minutes
Notes
Not difficult at all except for the fact that my feet were killing me once again. I'm thinking that this might just be a lack of muscular strength in the feet and I'm hoping that it will go away after a couple weeks.
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.24
Sheiko CMS/MS Prep Week 3 Day 3
Squat
250x5x1
300x4x1
350x3x2
395x3x3
420x2x3 belted
Bench Press
140x5x1
170x4x1
200x3x2
225x3x6
Chin-up
BWx10,8,6,6,6
Squat
250x6x1
300x6x1
325x6x4
Notes
My lower back was still fatigued from Wednesday's deadlifts. I had thought about doing the 420lb doubles beltless, but it wasn't going to happen today. Speaking of my belt, it seems to have shrunk since I bought it (when I weighed 25lbs less). The bench was easy. I might bump up the weight ahead of schedule on bench. The second round of squats were brutal. I was destroyed at the end. Those last four sets of squats were some of the toughest--mentally speaking--that I can remember. I was thinking about the following video of Matt Kroczaleski while I was doing those sets. He does 500x8, 405x8, 315x8, 225x8, 135x8 with only enough time between sets for his training partners to strip off the extra plates. I told myself to stop thinking about the fatigue and just do it.
1:35
http://youtube.com/watch?v=5KkvrVq_0CM
Sheiko CMS/MS Prep Week 3 Day 3
Squat
250x5x1
300x4x1
350x3x2
395x3x3
420x2x3 belted
Bench Press
140x5x1
170x4x1
200x3x2
225x3x6
Chin-up
BWx10,8,6,6,6
Squat
250x6x1
300x6x1
325x6x4
Notes
My lower back was still fatigued from Wednesday's deadlifts. I had thought about doing the 420lb doubles beltless, but it wasn't going to happen today. Speaking of my belt, it seems to have shrunk since I bought it (when I weighed 25lbs less). The bench was easy. I might bump up the weight ahead of schedule on bench. The second round of squats were brutal. I was destroyed at the end. Those last four sets of squats were some of the toughest--mentally speaking--that I can remember. I was thinking about the following video of Matt Kroczaleski while I was doing those sets. He does 500x8, 405x8, 315x8, 225x8, 135x8 with only enough time between sets for his training partners to strip off the extra plates. I told myself to stop thinking about the fatigue and just do it.
1:35
http://youtube.com/watch?v=5KkvrVq_0CM
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.29
Bench Press
145x5x1
175x5x1
200x5x2
215x4x5
Deadlift
225x3x1
315x3x1
405x1x1
455x1x1
495x1x1
600x1x2
Notes
I didn't make it to the gym on Tuesday, so I figured I should do something to make amends with the Gods of Iron. One day off seemed like enough of a deload for a deadlift PR. The first attempt was crap. I started with my hips high and proceeded to stiff leg it with a nice little hitch at the top. Definitely would've been red-lighted. The second went great.
0:55
601lb deadlift:
http://www.youtube.com/watch?v=gRkU1IWSHhw
Ugly first attempt:
http://www.youtube.com/watch?v=btHMUID73Xg
Bench Press
145x5x1
175x5x1
200x5x2
215x4x5
Deadlift
225x3x1
315x3x1
405x1x1
455x1x1
495x1x1
600x1x2
Notes
I didn't make it to the gym on Tuesday, so I figured I should do something to make amends with the Gods of Iron. One day off seemed like enough of a deload for a deadlift PR. The first attempt was crap. I started with my hips high and proceeded to stiff leg it with a nice little hitch at the top. Definitely would've been red-lighted. The second went great.
0:55
601lb deadlift:
http://www.youtube.com/watch?v=gRkU1IWSHhw
Ugly first attempt:
http://www.youtube.com/watch?v=btHMUID73Xg
damn man, 600lb deadlift, and you made it look easy (on the second attempt). well done. :thumbsup:
Congrats on the new PR, 600 lbs. is amazing, and I'm impressed you did it without straps. That grip strength training is obviously paying off. What is your total up to now?
- Apr 15, 2001
- 3,194
- 0
- 0
2008.05.31
Sheiko CMS/MS Prep Wee 4 Day 3
Squat
250x5x1
300x4x1
350x3x2
395x3x3
420x2x3 belt
Bench Press
145x5x1
175x4x1
200x3x2
230x3x6
Chin-up
BWx11,8,7,7,6
Notes
I didn't feel sore, but squats seemed to be a bit off today. Bench and chins were strong. I had to cut the session short (no second round on squats) because I was picking up a family friend from the airport. They were 30 minutes later than the airport's arrival schedule said, so I ended up sitting around waiting when I could've finished my training session.
1:10
Sheiko CMS/MS Prep Wee 4 Day 3
Squat
250x5x1
300x4x1
350x3x2
395x3x3
420x2x3 belt
Bench Press
145x5x1
175x4x1
200x3x2
230x3x6
Chin-up
BWx11,8,7,7,6
Notes
I didn't feel sore, but squats seemed to be a bit off today. Bench and chins were strong. I had to cut the session short (no second round on squats) because I was picking up a family friend from the airport. They were 30 minutes later than the airport's arrival schedule said, so I ended up sitting around waiting when I could've finished my training session.
1:10
- Apr 15, 2001
- 3,194
- 0
- 0
2008.06.03
Sheiko CMS/MS Prep Week 1 Day 1
Squat
250x5x1
300x4x2
350x3x2
400x2x5
Bench Press
145x5x1
175x4x1
200x3x2
230x3x6
Chin-up
BWx11,8,7,6,6
Squat
250x5x1
300x5x1
350x4x5
Hanging Leg Raise
BWx10x3
Notes
Felt strong today. It was good. Finally using 500 for my training 1RM on squat.
1:30
Sheiko CMS/MS Prep Week 1 Day 1
Squat
250x5x1
300x4x2
350x3x2
400x2x5
Bench Press
145x5x1
175x4x1
200x3x2
230x3x6
Chin-up
BWx11,8,7,6,6
Squat
250x5x1
300x5x1
350x4x5
Hanging Leg Raise
BWx10x3
Notes
Felt strong today. It was good. Finally using 500 for my training 1RM on squat.
1:30
- Apr 15, 2001
- 3,194
- 0
- 0
2008.06.07
Sheiko CMS/MS Prep Week 1 Day 3
Bench Press
145x5x1
175x4x1
200x3x2
230x3x5
Squat
250x5x1
300x4x1
350x3x2
400x3x6
Bench Press
160x5x1
190x4x1
215x3x5
Chin-up
BWx11,8,7,6,6
Hanging Leg Raise
BWx11,11,8
Notes
Back was a bit sore from Thursday. The last rep of the fifth set was slow and ugly, so I belted up for the sixth set. Bench press and chins felt strong.
1:30
Sheiko CMS/MS Prep Week 1 Day 3
Bench Press
145x5x1
175x4x1
200x3x2
230x3x5
Squat
250x5x1
300x4x1
350x3x2
400x3x6
Bench Press
160x5x1
190x4x1
215x3x5
Chin-up
BWx11,8,7,6,6
Hanging Leg Raise
BWx11,11,8
Notes
Back was a bit sore from Thursday. The last rep of the fifth set was slow and ugly, so I belted up for the sixth set. Bench press and chins felt strong.
1:30
- Apr 15, 2001
- 3,194
- 0
- 0
2008.06.10
Sheiko CMS/MS Prep Week 2 Day 1
Bench Press
150x5x1
175x4x1
205x3x2
235x3x3
250x2x3
Squat
250x5x1
300x4x1
350x3x2
400x3x5
Bench Press
165x4x1
190x4x2
220x4x4
Chin-up
BWx11,8,7,6,6
Hanging Leg Raise
BWx11,10,10
Notes
I've been doing 2 minute set intervals on bench press work sets and 3 minute set intervals on squat and deadlift (sometimes 4-5 on deads). I've decided that I'm not pushing hard enough on the bench press and am going to accelerate my schedule on the bench press until I need three minute rest intervals.
So, I bumped my training max by 6.25lbs on bench press for today. All the sets still felt nice and fast with reps to spare. I'll probably keep this max for another 2-3 weeks. Squats went better than on Saturday. I didn't even consider using my belt.
1:35
Sheiko CMS/MS Prep Week 2 Day 1
Bench Press
150x5x1
175x4x1
205x3x2
235x3x3
250x2x3
Squat
250x5x1
300x4x1
350x3x2
400x3x5
Bench Press
165x4x1
190x4x2
220x4x4
Chin-up
BWx11,8,7,6,6
Hanging Leg Raise
BWx11,10,10
Notes
I've been doing 2 minute set intervals on bench press work sets and 3 minute set intervals on squat and deadlift (sometimes 4-5 on deads). I've decided that I'm not pushing hard enough on the bench press and am going to accelerate my schedule on the bench press until I need three minute rest intervals.
So, I bumped my training max by 6.25lbs on bench press for today. All the sets still felt nice and fast with reps to spare. I'll probably keep this max for another 2-3 weeks. Squats went better than on Saturday. I didn't even consider using my belt.
1:35
- Apr 15, 2001
- 3,194
- 0
- 0
2008.06.12
Bench Press
150x5x1
175x4x1
205x3x2
235x2x3
220x3x2
205x4x1
175x6x1
150x8x1
Deadlift
315x4x1
365x4x1
405x3x2
480x3x5
Notes
Bench felt light, deads felt heavy. The lockout on the last rep of the fourth deadlift workset was highly questionable. I need to do some callus maintenance.
1:00
Bench Press
150x5x1
175x4x1
205x3x2
235x2x3
220x3x2
205x4x1
175x6x1
150x8x1
Deadlift
315x4x1
365x4x1
405x3x2
480x3x5
Notes
Bench felt light, deads felt heavy. The lockout on the last rep of the fourth deadlift workset was highly questionable. I need to do some callus maintenance.
1:00
- Apr 15, 2001
- 3,194
- 0
- 0
2008.06.14
Sheiko CMS/MS Prep Week 2 Day 3
Squat
250x5x1
300x4x1
350x3x2
400x3x5
Bench Press
165x5x1
190x4x1
225x3x5
Chin-up
BWx11,8,7,6,6
Squat
250x5x1
300x5x1
350x4x4
Hanging Leg Raise
BWx11,11,10
Notes
My back was pretty sore from deadlifts on Thursday. It would've been better if I had gone for my walk yesterday. On the first two sets of 400, it seemed like I was changing my form a bit to compensate for my sore back, so I belted up for the last three sets. I forgot my Rehband knee sleeves today. I didn't notice any difference in how the weight felt. I doubt that I get much (if any) carry-over from them.
1:30
Sheiko CMS/MS Prep Week 2 Day 3
Squat
250x5x1
300x4x1
350x3x2
400x3x5
Bench Press
165x5x1
190x4x1
225x3x5
Chin-up
BWx11,8,7,6,6
Squat
250x5x1
300x5x1
350x4x4
Hanging Leg Raise
BWx11,11,10
Notes
My back was pretty sore from deadlifts on Thursday. It would've been better if I had gone for my walk yesterday. On the first two sets of 400, it seemed like I was changing my form a bit to compensate for my sore back, so I belted up for the last three sets. I forgot my Rehband knee sleeves today. I didn't notice any difference in how the weight felt. I doubt that I get much (if any) carry-over from them.
1:30
TRENDING THREADS
-
Discussion Zen 5 Speculation (EPYC Turin and Strix Point/Granite Ridge - Ryzen 9000)- Started by DisEnchantment
- Replies: 25K
-
Discussion Intel Meteor, Arrow, Lunar & Panther Lakes + WCL Discussion Threads
- Started by Tigerick
- Replies: 23K
-
Discussion Intel current and future Lakes & Rapids thread- Started by TheF34RChannel
- Replies: 23K
-
-
Facebook
Twitter