Lightspan's blast and cruise

[Perrin Aybara]

Bar is mid-foot. Everything is a bit weird due to my height. I'm skimming my shins on the way up and it still feels a bit like a sldl...

Yeah, I couldn't tell for sure between the camera angle and your height. These things end up taking a lot of trial and error to figure out. I read the deadlift chapter in Starting Strength and went from there making little adjustments. Eventually it started clicking and I'd have some really good feeling reps here and there and that started to happen more and more the longer I did it. Just takes time and lots of good reps to start to dial it in.

 

[lightspan]

Gym is closed. Fucking fucks. Apartment gym it is...

 

[Oregongearhead]

Gym is closed. Fucking fucks. Apartment gym it is...

Goodtime for bodyweight only squats and inverted push-ups if you dont have a home gym . I do 100 reps of squats and 100 reps of push-ups (25 reps a set) then repeat . Sometimes I get sore"er the next day than 350lb squats !
This is what I do when Im on the road...

 

[lightspan]

So it turned out the gym was in fact open. Squats and Deads with some pulls thrown in after:

Squats (looking for current PR)
45x8; 95x6; 135x5; 185x3; 225x3; 275x2;315x1;335x1

Not bad, WO partner is watching to make sure I get all the way down into the hole...I wrap my knees above 315. I just don't feel all that stable above that. Been adding adduction/abduction work in on leg day to improve my stability but I still like the wraps. Goal is to walk up the weight I need wraps at.

Deads (also looking for a PR)

135x5; 185x3; 225x3; 315x3; 405x2; 435x1; 455x0 (two attempts)

Didn't even budge the first attempt, second you could have slid a sheet of paper under the weight. Meh, adding 10 lb in a week is not bad.

Finished with some back work:

HS Iso-rows 45/70/95/115x10 - weight per handle

And seated cable rows w/stirrup bar - 140x10, 160x10x2

The roads are a mess, storm left a good 20" of snow. Only a few die hards made it in. Funny shit, guy in the squat rack next to walks by and he reeks of guiacol. I just smiled. Yoi can't miss that smell, the joys of TNE.

 

[Docd187123]

Another rest day, still trying to shake this cold. Here are the dl vids...posted with tapatalk. Thanks @ROB581211

Video Removed - No longer available

Video Removed - No longer available

Comments are welcome!

The deads don't look too bad. As Perrin said, the bar is too far away from you and you're hyperextending your back at lockout. Besides that they looked good. Try going for a heavy double or triple next that's near maximal. It'll be easier to spot form breakdowns that way

 

[lightspan]

The deads don't look too bad. As Perrin said, the bar is too far away from you and you're hyperextending your back at lockout. Besides that they looked good. Try going for a heavy double or triple next that's near maximal. It'll be easier to spot form breakdowns that way

Thanks, @Docd187123 !

 

[lightspan]

Pushes today. Roads are still a bit shitty so the gym wasn't too packed. The timing of the snowstorm was good, the resolutioners had a forced break and, as we know, it only takes one good break in momentum for them to throw in the towel and grab the potato chips. Thank you Mother Nature.

BB Bench Press -

Incline- 95x10; 135x10x3
Flat - 135x10; 185x9; 185x6; 135x5

Had a guy next to me offer a few helpful tips which were quite useful. I tend to grip wide, he suggested a narrower grip. I forget, nice to have external feedback. He also noted I'm bringing the bar down, then pushing up and toward my head on the push. He said "it almost feels like a decline when you hit the groove" and fuck if he wasnt right. Also felt better on my shoulder. No one has said that to me before, great tip for me. Thanks, random gym guy.

Pec fly machine - 110, 115, 120, 125 each x 10
DB tripcep xtension - standing 55x10, 65x10x2
Kneeling cable crunch -95x10, 100x10, 105x10
Skull crushers ez curl bar - 85x10, 7, 6
Rope pushdown- FST-7 - 35x10x4, 30x10x3

All told not a bad day. Finally moving a bit more weight on bench, shoulder is a bit achy but seems to be holding up ok.

Still trying to get my female WO partner to run a log here, she's a bit hesitant. I told her the animals are friendly, just no feeding them or leaning over the barriers to within arm's reach of the bars.

She's running 2 iu of pharmatropin a day and I may start her on a 6 week course of var once she drops some BF. She also running clen, 40 mcg a day, 2 weeks on and 2 weeks off. She's taken a shine to powerlifting, and my coaching skills are limited. I'm betting the meso power lifters can help her out. She's talking about possibly competing, gotta love the determination.

I'm loving the EQ/test/deca combo, although I've got some gnarly acne flaring up. Largely my own fault, if I scrub my skin raw twice a day it stays under control. I havent been, you get what you sign up for.

I'm looking quite dark, the MT-2 at 0.5 mg a day for two weeks plus tanning is making me tan as hell. Good stuff. The first vial of ghrp-6 is almost gone, I upped my dose to 200 mcg twice a day, not seeing a whole lot of noticeable results other than hypos 20-30 min after injecting, but I'll run it out and see where I stand.

Leg day tomorrow. Bring it.

 

[brutus79]

Pushes today. Roads are still a bit shitty so the gym wasn't too packed. The timing of the snowstorm was good, the resolutioners had a forced break and, as we know, it only takes one good break in momentum for them to throw in the towel and grab the potato chips. Thank you Mother Nature.

BB Bench Press -

Incline- 95x10; 135x10x3
Flat - 135x10; 185x9; 185x6; 135x5

Had a guy next to me offer a few helpful tips which were quite useful. I tend to grip wide, he suggested a narrower grip. I forget, nice to have external feedback. He also noted I'm bringing the bar down, then pushing up and toward my head on the push. He said "it almost feels like a decline when you hit the groove" and fuck if he wasnt right. Also felt better on my shoulder. No one has said that to me before, great tip for me. Thanks, random gym guy.

Pec fly machine - 110, 115, 120, 125 each x 10
DB tripcep xtension - standing 55x10, 65x10x2
Kneeling cable crunch -95x10, 100x10, 105x10
Skull crushers ez curl bar - 85x10, 7, 6
Rope pushdown- FST-7 - 35x10x4, 30x10x3

All told not a bad day. Finally moving a bit more weight on bench, shoulder is a bit achy but seems to be holding up ok.

Still trying to get my female WO partner to run a log here, she's a bit hesitant. I told her the animals are friendly, just no feeding them or leaning over the barriers to within arm's reach of the bars.

She's running 2 iu of pharmatropin a day and I may start her on a 6 week course of var once she drops some BF. She also running clen, 40 mcg a day, 2 weeks on and 2 weeks off. She's taken a shine to powerlifting, and my coaching skills are limited. I'm betting the meso power lifters can help her out. She's talking about possibly competing, gotta love the determination.

I'm loving the EQ/test/deca combo, although I've got some gnarly acne flaring up. Largely my own fault, if I scrub my skin raw twice a day it stays under control. I havent been, you get what you sign up for.

I'm looking quite dark, the MT-2 at 0.5 mg a day for two weeks plus tanning is making me tan as hell. Good stuff. The first vial of ghrp-6 is almost gone, I upped my dose to 200 mcg twice a day, not seeing a whole lot of noticeable results other than hypos 20-30 min after injecting, but I'll run it out and see where I stand.

Leg day tomorrow. Bring it.

Closer grip is key- and keep your elbows in. Bend the bar- tightening your grip while forcing elbows in causes the chain reaction that protects your shoulders and ensures your upward force forces upward and no energy is wasted on stabilizing what should already be stable from a proper set up. #mansentences

Great log brother

 

[lightspan]

Closer grip is key- and keep your elbows in. Bend the bar- tightening your grip while forcing elbows in causes the chain reaction that protects your shoulders and ensures your upward force forces upward and no energy is wasted on stabilizing what should already be stable from a proper set up. #mansentences

Great log brother

Hey man, great to see you dropping by, hope all is well with you.

Thanks for the advice. It's fucked up, I know I grip wide and do it anyway. Irony of ironies, I was telling my WO partner to narrow her grip and keep her elbows in and the helpful cat next to me actually laughed and said "are you gonna take that shit, he's doing the exact same thing he's telling you not to do." Amusing, all the more so because he was right. Fortunately this woman is not shy, she'll be reading this and based on today, yelling at me to tighten up my form.

Elbows in tight, bend the bar, check.

 

[lightspan]

Leg day today. The lifts:

SLDL - 65x10; 95x10, 135x10, 185x10
Leg Press - sled + 90, 180, 270, 360, 450 each x 10
Oblique twist machine - 50x10, 70x10x2
Adductor - 160/180/200x10
Adductor - 160/180/300x10
Front squat - 45/95/135x10, 185x4
Standing calf machine - 215x10, 235x10x2
Decline sit-ups - 45 plate 3x10

A resolutioner was in the squat rack next to me, squatting (slightly shocking), although he did dredge up one of the old belts laying around and had it low-slung in a very hip fashion, shorts pulled up around mid-chest, oversized t-shirt tucked in. The half-squats were unsurprising, the fashion statement was impressive. Don't get me wrong, I'm not exactly the paradigm of haute couture in the gym. I look like a sweaty wino when I lift.

He watched me do SLDLs (I do them on a step), then watched my WO partner do them, particularly her ass, with the intensity of a man defusing a nuclear bomb. Apparently her flawless form inspired him and monkey see, monkey do, he started doing them. Later he followed our (her) front squiat efforts with similar intensity, then emulated us again. I love resolutioners. Nuff said.

Felt good today. Back pumps were there and tight, but not bad enough to make me throw in the towel. Had to cut it a bit short, but still got a decent leg workout in. Tomorrow is the last day of t-bol, and while I enjoy the pumps and energy from it, like any oral, after 4 weeks I'm never terribly sad to see it go. The pumps and the cumulative run down feeling get a bit old. The oils are kicking nicely anyway, so bye bye tbol for 12ish weeks.

Shoulders tomorrow. Going to find my current PR on strict press. Bitches.

 

[lightspan]

Shoulders today:

Smith shoulder press - behind neck - 45x10, 95x10, 115x10, 135x8, 115x10, 95x10
Db lateral raises - 20/25/30x10
Plank - 30x60

Reverse cable fly - 25/30/30x10
Weighted raise - 45 plate - 10/10/8

BB shrug - 3x20@135
Db shoulder press - neutral grip - 25/30/35/40x10, 45x7, 40x6

Feeling pretty good, ⎌strength and endurance are coming along nicely. Went and got a hair cut and my barber said "damn you're looking big, you been working out?" Lol, why yes I have. Lifted at the apartment gym, it was completely empty so no witty stories of my fellow gym goers today.

If I feel up for it I may go back for a session of arms later.

 

[lightspan]

arm day. It's still weird doing a day devoted to arms, but I'm sitting at 16" and would love to squeeze 17" out of these sticks. So arm day it is.

DB tricep kickback 25x10, 30x10x2
Ez curl overhand bicep curl 45/65/85x10
kneeling cable crunch 95x10, 130x7, 115x10

DB bicep concentration curl 30/35/30x10
Seated db tricep xtension 60/65/65x10
Planks 60secx3

Ez curl preachers 65x10/10/5, 55x7/5/5/6
Rope push downs 35x10x4, 42.5x10x3

My arms hurt. Nuff said.

Tomorrow is PL day. Gonna try sheiko block 29, day 1. Bench/squat/bench and some accessories. Looking brutal, pop tarts will be at the ready.

 

[Skull]

arm day. It's still weird doing a day devoted to arms, but I'm sitting at 16" and would love to squeeze 17" out of these sticks. So arm day it is.

DB tricep kickback 25x10, 30x10x2
Ez curl overhand bicep curl 45/65/85x10
kneeling cable crunch 95x10, 130x7, 115x10

DB bicep concentration curl 30/35/30x10
Seated db tricep xtension 60/65/65x10
Planks 60secx3

Ez curl preachers 65x10/10/5, 55x7/5/5/6
Rope push downs 35x10x4, 42.5x10x3

My arms hurt. Nuff said.

Tomorrow is PL day. Gonna try sheiko block 29, day 1. Bench/squat/bench and some accessories. Looking brutal, pop tarts will be at the ready.

Nice I love the feeling of blowing the arms up. I have 2 days completely devoted to them only. Im wanting 18s so damn bad an wont stop till I get em. Who am I kiddin, I wont stop even if I do get them haha. Then ill just be wantin 20s

 

[lightspan]

Nice I love the feeling of blowing the arms up. I have 2 days completely devoted to them only. Im wanting 18s so damn bad an wont stop till I get em. Who am I kiddin, I wont stop even if I do get them haha. Then ill just be wantin 20s

Nice I love the feeling of blowing the arms up. I have 2 days completely devoted to them only. Im wanting 18s so damn bad an wont stop till I get em. Who am I kiddin, I wont stop even if I do get them haha. Then ill just be wantin 20s

 

[MindlessWork]

Now that's well worth the watch

 

[lightspan]

Sheiko block 29, day 1 - bench and squats. This was no fucking joke. I thought the whole thing would be easy as pie. Heh. No. Took 2 hours, skipped the good mornings because I will being doing block 29, day 2 tomorrow (less the accessory incline bench), which is deadlifts for days.



DB flies were at 25 lbs. my elbows were sore today from the fucking preacher work yesterday. They haven't hurt for months, basically since I stopped doing straight bar curls and preacher work. The upshot - arm day can fuck right off. I'll add one curl variation in on pulls day.

I like this, and will be following sheiko in a modified manner. Do my push/pull/legs/shoulders split for hypertrophy, rest, the next sheiko day, then rest. Repeat. That program is pretty close to my old program, Saturday was always a squat/dead day, sheiko will add in chest work which is good since I want to bring my chest up.

Focused a lot on form today, "bending" the bar and pushing straight up rather than towards my head. The 5x5 bench took a while. Form was a little shaky for the last bench block, but not bad enough for me to stop the lifts. I find when I remember to drive with my feet the lifts get easier. I faltered a couple times then drove my feet and up went the bar. It wasn't inclining my chest/body either (my usual cheat to get the load up). Very happy when I get all the pieces together, a strong lift, in the groove, everything feels right. Thanks to you guys for the direction and form tips. @brutus79 @ROB581211 @Docd187123

Tired of the acne I'm getting, switching up the compound lineup a bit. Upping the EQ to 1050/wk, dropping the test to 350/wk. so I will be at 1050/350/350 EQ/test/deca. Going to drop the aromasin back to 12.5 EOD in a couple days since EQ doesn't aromatize as much as test. Will adjust as necessary. Weirdly the more I run AAS the less I like test. Other compounds give me the results I want without the sides. EQ is a new favorite, and I can't wait to start the mast. Will be interested to see what sort of synergy these is from that combo.

To all my PL friends on here, my hat is off. Sheiko is challenging mentally and physically, and my PRs are pretty low. I'll reset in a month and up my PRs in the sheiko program accordingly. I imagine that will push me beyond my comfort zone. Looking forward to it.

Lastly, to the dude doing flies on a bb bench. You, sir, should drink bleach. 50 guys, at least half of whom want to do bench, and you are busy occupying one of the three bb benches. I've now found the bench press equivalent of curling in the squat rack.

The soundtrack:

 

[ROB581211]

Sheiko block 29, day 1 - bench and squats. This was no fucking joke. I thought the whole thing would be easy as pie. Heh. No. Took 2 hours, skipped the good mornings because I will being doing block 29, day 2 tomorrow (less the accessory incline bench), which is deadlifts for days.

View attachment 34522

DB flies were at 25 lbs. my elbows were sore today from the fucking preacher work yesterday. They haven't hurt for months, basically since I stopped doing straight bar curls and preacher work. The upshot - arm day can fuck right off. I'll add one curl variation in on pulls day.

I like this, and will be following sheiko in a modified manner. Do my push/pull/legs/shoulders split for hypertrophy, rest, the next sheiko day, then rest. Repeat. That program is pretty close to my old program, Saturday was always a squat/dead day, sheiko will add in chest work which is good since I want to bring my chest up.

Focused a lot on form today, "bending" the bar and pushing straight up rather than towards my head. The 5x5 bench took a while. Form was a little shaky for the last bench block, but not bad enough for me to stop the lifts. I find when I remember to drive with my feet the lifts get easier. I faltered a couple times then drove my feet and up went the bar. It wasn't inclining my chest/body either (my usual cheat to get the load up). Very happy when I get all the pieces together, a strong lift, in the groove, everything feels right. Thanks to you guys for the direction and form tips. @brutus79 @ROB581211 @Docd187123

Tired of the acne I'm getting, switching up the compound lineup a bit. Upping the EQ to 1050/wk, dropping the test to 350/wk. so I will be at 1050/350/350 EQ/test/deca. Going to drop the aromasin back to 12.5 EOD in a couple days since EQ doesn't aromatize as much as test. Will adjust as necessary. Weirdly the more I run AAS the less I like test. Other compounds give me the results I want without the sides. EQ is a new favorite, and I can't wait to start the mast. Will be interested to see what sort of synergy these is from that combo.

To all my PL friends on here, my hat is off. Sheiko is challenging mentally and physically, and my PRs are pretty low. I'll reset in a month and up my PRs in the sheiko program accordingly. I imagine that will push me beyond my comfort zone. Looking forward to it.

Lastly, to the dude doing flies on a bb bench. You, sir, should drink bleach. 50 guys, at least half of whom want to do bench, and you are busy occupying one of the three bb benches. I've now found the bench press equivalent of curling in the squat rack.

The soundtrack:

Welcome to my living hell. Lmao. As docd told me I wish I could tell you it gets easier and you get used to it but none of that happens lol

 

[Perrin Aybara]

Impeccable taste in music, sir. Far Beyond Driven is one of my all time favorite albums.

It's cool so many are running Sheiko here, I'll be starting the four day template here in a couple weeks. If it's as rough as everyone says maybe we should start a Sheiko support or something. Talk about how the volume has made our workouts unmanageable and whatnot, lol.

 

[lightspan]

Impeccable taste in music, sir. Far Beyond Driven is one of my all time favorite albums.

It's cool so many are running Sheiko here, I'll be starting the four day template here in a couple weeks. If it's as rough as everyone says maybe we should start a Sheiko support or something. Talk about how the volume has made our workouts unmanageable and whatnot, lol.

i love it in a "love to hate it" way. the weight seems deceptively low, until you realize the volume invloved. that requires some mental girding of the loins. let's kill it gent!

 

[ROB581211]

Impeccable taste in music, sir. Far Beyond Driven is one of my all time favorite albums.

It's cool so many are running Sheiko here, I'll be starting the four day template here in a couple weeks. If it's as rough as everyone says maybe we should start a Sheiko support or something. Talk about how the volume has made our workouts unmanageable and whatnot, lol.

We can share our feelings and all that weird shit lmao.