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Post by fit on Apr 8, 2008 11:51:04 GMT -5
I think there is a powerlifter in all of us does nachos and beer lifting count?
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Post by 1705total on Apr 8, 2008 21:08:20 GMT -5
of course, thats one of the best things about powerlifting!
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Post by 1705total on Apr 8, 2008 21:08:41 GMT -5
Week 2 of sheiko 37
Day 2-deadlifts day
Rack deadlifts bar just below the knees 1x5x320 2x5x370 2x4x420
Bench press bands 1x5x220+green bands 1x5x220+green bands 1x5x220+green bands 1x5x220+green bands 1x5x220+green bands
deadlifts 1x5x320 1x4x370 5x3x420
I was suppose to do only 2 sets of 3 with 420 and then go up to 450 for 5 sets of 3, but deadlifting seems to be the hardest of the 3 exercises for me (even though its my strongest lift). It just wipes me out. Also my left elbow was really hurting me bad during the bench presses and it just was worse during the deads! I fought through it as best I could
Front Squats 1x5x220 1x5x270 1x4x320
done! wiped out, completely out of gas!
Not as much volume as day 1 but damn these deads are a killer! I need to keep pushing though. SHeiko has you alternating rack deads with full deads every week, but i think I am going to stick with full deads first!
2 hours in the gym tonight.
now onto more accounting and theology homework!
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Post by 1705total on Apr 10, 2008 22:26:38 GMT -5
I have said it before Sheiko is EVIL!
Day 3 of week 2 Squats 1x4x280 1x4x336 1x3x392.5 1x3x392.5 1x3x420 1x3x420 1x3x420 1x3x420 1x3x420 1x3x420
Bench Press 1x6x220 1x5x250 1x4x292.5 1x4x292.5 1x3x311 1x3x311 1x2x332.5 1x2x332.5 1x4x300 1x5x270 1x4x220
Squats 1x3x320 1x3x370 1x2x420 1x2x420
I was suppose to do 4 sets of 2 with 420 on the last portion of squating, but I simply ran out of gas.
All my life I have always squatted. Since I was 14 years old. At the age of 15 I was doing sets of 10 with 225. I have always gone rock bottom, ass to the ground. It is something I cannot help.
SInce turning to powerlifting I have been concentrating on a wider stance and only going slightly below paralle. Today I could not help but go all the way down. The wider stance is making me feel more powerfull as well. I feel as if I have gotten stronger, and can still go rock bottom. I have to make a concentrated effort to stop at just below paralle.
The workout today lasted 2 hours and 15 minutes.
This was a ruff one. All during the workout I kept asking myself how I could stop early, and what execuse would I use?? But I toughed it out.
My thighs are soooooooo pumped and engorged with blood. I will be paing dearly for this tomorrow, perhaps even tonight. After training legs hard my body gets very tired but my legs begin to hurt and get sore, which will more then likely keep me up all night.
But you know what
Its worth it
Sheiko = evil + pain (wouldn't have it any other way)
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Post by fit on Apr 11, 2008 5:58:08 GMT -5
DEDICATION!!!
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Post by Roger on Apr 12, 2008 12:45:16 GMT -5
One word for your training -AWESOME
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Post by 1705total on Apr 12, 2008 16:37:37 GMT -5
Thanks guys, I appreciate the kind words. I really do think I have found my true calling in powerlifting!
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Post by 1705total on Apr 15, 2008 22:15:34 GMT -5
So I missed Sunday's workout and then missed it yesterday. So the plan is to do week 3's day1 workout today (Tuesday), day 2 on Thursday, and day 3 on Saturday. Then I go into comp phase next Monday.
Week 3 of sheiko day 1
Squats 1x10x120 1x5x220 1x5x280 1x4x336 1x4x336 1x3x392 1x3x392 1x3x450 1x3x450 1x3x450 1x3x450 1x3x450
Bench Press 1x12x120 1x5x220 1x4x250 1x3x290 1x3x290 1x3x332 1x3x332 1x3x332 1x3x332 1x3x332
Standing military press 1x10x120 1x13x120 1x15x120
Squats 1x5x270 1x5x320 1x5x370 1x5x370 1x5x370
ran out of gas
Workout length = 2.5 hours exhausted!
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Post by mrbeefy on Apr 16, 2008 5:31:42 GMT -5
Outstanding! You are right.....there is a little "powerlifter" in all of us !
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Post by fit on Apr 16, 2008 6:23:19 GMT -5
Wow- moving some serious tonnage in 2hrs. #arockon6ha#
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Post by 1705total on Apr 17, 2008 22:21:02 GMT -5
Argh! I really like sheiko but i do not know what happend today. Everything felt 500lbs heavier then it should have. Toughest workout I have ever tried to make my way through. I do not know what went wrong today.
Deadlift 1x4x320 1x4x370 1x3x420 1x3x420 1x3x470 1x2x470 1x1x470-really having trouble (now I just sat down and thought about what I had to do to finish) 1x3x470 1x3x470
(at this point I decided to try and shake things up and went onto incline dumbell presses instead of bench presses. The plan was to use the equivalent amount in dumbells-something I knew I could handle it)
Incline dumbell press 1x12x100 1x5x120 1x5x120 1x5x140-Now this is where I ran into some real trouble. I couldn't get the dumbells up to my shoulder. No matter how hard I tried, it simply felt as if the muscle would not fire.
Tried another set but no go.
Rack deadlifts 1x5x320
This is where Ii just threw in the towel today. I was really struggling and it just felt like the muscle would not fire at all.
Hands felt as if the skin was ripped off.
Dissapointed about the workout, although body feels like its been man handled!
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Post by Roger on Apr 18, 2008 18:44:31 GMT -5
Just chalk it up to one of those days we all have ever so often. Next one will probably be awesome
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Post by 1705total on Apr 21, 2008 22:09:13 GMT -5
5-week Comp Phase week 1
Squat 1x10x120 1x5x220 1x3x280 1x3x335 1x3x335 1x3x395 1x3x395 1x2x420 1x2x420 1x2x420
Bench Press 1x10x120 1x3x220 1x3x255 1x3x300 1x3x300 1x2x320 1x2x320 1x2x320
side laterals 4x10x20
shorter worker then normal but this is exactly what day 1 is suppose to be. Wednesdays workout is set up like a max test (almost) so I think this workout is somewhat of a light one!
Just what I needed though.
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Post by masterschamp on Apr 22, 2008 9:50:07 GMT -5
Argh! I really like sheiko but i do not know what happend today. Everything felt 500lbs heavier then it should have. Toughest workout I have ever tried to make my way through. I do not know what went wrong today. Deadlift 1x4x320 1x4x370 1x3x420 1x3x420 1x3x470 1x2x470 1x1x470-really having trouble (now I just sat down and thought about what I had to do to finish) 1x3x470 1x3x470 (at this point I decided to try and shake things up and went onto incline dumbell presses instead of bench presses. The plan was to use the equivalent amount in dumbells-something I knew I could handle it) Incline dumbell press 1x12x100 1x5x120 1x5x120 1x5x140-Now this is where I ran into some real trouble. I couldn't get the dumbells up to my shoulder. No matter how hard I tried, it simply felt as if the muscle would not fire. Tried another set but no go. Rack deadlifts 1x5x320 This is where Ii just threw in the towel today. I was really struggling and it just felt like the muscle would not fire at all. Hands felt as if the skin was ripped off. Dissapointed about the workout, although body feels like its been man handled! Steve....I really wouldn't worry about it...my strength levels vary workout to workout. Keith
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Post by fit on Apr 22, 2008 18:50:49 GMT -5
Hang tough, Steve!
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Post by 1705total on Apr 23, 2008 22:19:42 GMT -5
Thanks guys, as you could guess I was pretty drained and took an extra day off and it proved just what I needed.
Workout 2 of week 1 of 5 week comp phase
Today's workout was a little like a skill or max test and
it
was
AWESOME!
Squats 1x10x120 1x5x220 1x3x280 1x3x335 1x3x395 1x3x395 1x2x455 1x2x455 1x1x505 1x1x535 1x1x570!!!!!!! Now that just happend to be a PR! Yahoo! My 15 year old son was down to spot me and he video'd it on his cell phone so he could show his buddies at school. It was deep enough too.
Bench 1x10x120 1x3x220 1x3x255 1x3x295 1x3x295 1x2x335 1x2x335 1x1x375 1x1x375 1x1x395 1x1x420 Another PR!! It went up nice too!!!!!! Not super fast, but at a good speed none the less! 2 months ago that weight stapled me!
Deadlift 1x5x120 1x5x220 1x3x320 1x3x370 1x3x420 1x2x470 1x1x520 1x1x570 I debated going to 620 but at this point I ran out of gas. The other problem is that my plates are thick but smaller in diameter then olympic plates so deadlifting is always harder at home then at the gym. But I use it as my "secret weapon."
I am now a firm believer in Sheiko. I got 4 1/2 weeks left to the kumite and I am looking at improving these numbers for sure.
Workout was a blast!
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Post by Roger on Apr 26, 2008 15:07:52 GMT -5
Looking great Steve keep it up
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Post by 1705total on Apr 26, 2008 22:57:10 GMT -5
Squats 1x10x120 1x5x220 1x3x280 1x3x335 1x3x392.5 1x3x392.5 1x3x450 1x3x450 1x3x450 1x3x450 1x3x450 1x3x450
Bench Press 1x10x120 1x3x220 1x3x270 1x3x305 1x3x305 1x3x350 1x3x350 1x3x350 1x3x350 1x3x350 1x3x350
Dumbell press for shoulders 3x15x65 (this felt good to work out the tightness in my delts)
Squats 1x3x320 1x3x370 1x3x420 1x3x420 1x3x420 1x3x420
done! 2.5 hours
I am a firm believer in the saying "what does not kill you can only make you stronger"
I believe I have finally gotten use to the volume and no longer feel "out of gas" by the end of the workout. I feel a lot stronger too.
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Post by Roger on Apr 27, 2008 8:06:47 GMT -5
[]Squats 1x10x120 1x5x220 1x3x280 1x3x335 1x3x392.5 1x3x392.5 1x3x450 1x3x450 1x3x450 1x3x450 1x3x450 1x3x450
Bench Press 1x10x120 1x3x220 1x3x270 1x3x305 1x3x305 1x3x350 1x3x350 1x3x350 1x3x350 1x3x350 1x3x350
Dumbell press for shoulders 3x15x65 (this felt good to work out the tightness in my delts)
Squats 1x3x320 1x3x370 1x3x420 1x3x420 1x3x420 1x3x420
Dang Steve that is an awesome workout
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Post by 1705total on Apr 28, 2008 21:37:32 GMT -5
Deadlift to knees 1x120x10 1x220x5 1x320x4 1x370x4 1x420x4 1x420x4 1x420x4 1x420x4 1x420x4
This is the first time I have ever done deadlift to my knees, different, almost like continous tension. I liked it.
Bench press with green bands (adds an extra 150 lbs of resistance) 1x12x120 1x5x220 1x4x220+bands 1x4x220+bands 1x4x220+bands 1x4x220+bands 1x4x220+bands 1x4x220+bands
1x25x220 (fun set. I will not be happy until I get 30 reps, bar felt like 120, super lite, flew off my chest, but by rep 23 my legs were almost flaying!!)
Rack pulls 1x3x320 1x3x370 1x3x420 1x3x470 1x3x470 1x3x520 1x3x520 1x1x570
Done, skin completely torn from my hands, gotta love it! I wanted to go heavier on the rack pulls but my lower back is fried.!
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