Rob's log part 2 (gonna take a crack at PLing)

[ROB581211]

Alright fellas I decided to let the summer log die. It's time to start a new journey to further my knowledge and give PLing a try. My ultimate goal is to be able to have the best of both worlds (have the look and be strong as fuck). I'm going to be running the sheiko program that Brutus and Doc are running. I believe it will push my limits (mentally and physically) and give me structure.

All time best lifts:
Bench: 405
Squat: 495
Deadlift: 545

Stats
Age 30
Height 5'9
Weight 200
BF 10-12%

Current maxes
Bench: 365
Squat: 495 (sloppy sometimes but it goes up)
DL : 545 (some days it happens some days it doesn't)

For the sake of making sure I'm focusing on my form and execution of every lift the maxes I will be using as far as the program goes will be as follows
Bench 365
Squat 455
DL 500

If it turns out that I am cutting myself short by doing this then I will up them. I just wanted to use maxes that are always performed with proper form and execution (no sloppy movements). The current plan is to start the program the beginning of December (that's when the supplements will be added).

Current diet I am around 3000-3500 cals a day. Protein 300g Carbs 300-350g Fat less than 70g. Once the program starts I will up it to 4000-4500 cals and if I need to go higher then so be it.

Until December I'll still be logging my workouts and progress. They will more than likely be all over board as usual.

Just wanted to say thanks to Brutus and Doc for helping me get this started.

 

[Docd187123]

First!

 

[Docd187123]

Say bye to your happiness and hello to pain come December.

 

[ROB581211]

Say bye to your happiness and hello to pain come December.

I'm looking forward to it (in some sick way). Very interested in seeing what results come from it.

 

[ROB581211]

Tonight's chest workout was pretty good.

Incline BB
135 x 15
185 x 12
225 x 10
250 x 7
275 x 4

Flat BB
225 x 12 (all pause reps
275 x 6 (all pause reps
315 x 2(all pause reps)
335 x 1 (pause rep)
365 x 1 too many reps before the attempt.
275 x 8 touch and go
225 x 9 pause reps

Decline BB ( I rarely do these)
185 x 12
225 x 10
275 x 8
All touch and go

Cable fly
Weight per hand
25 x 18
30 x 15
35 x 15
40 x 12
45 x 11
50 x 8

Chest press machine
110 x failure (27 reps)

 

[jaymaximus]

It took you long enough! Im in!!!

 

[jaymaximus]

Ok @Docd187123, youve got a bunch of us to switch to PLing around the country/world. The 1st part of your evil plan has worked. Now let us in on part 2...

Also @ROB581211, good luck on that program. The volume looks brutal. Im thinking I may switch over sometime next year after Ive given my program a good run...maybe.

 

[Skull]

My brotha @ROB581211 You know your lil bro Skull has got to be in on this Lets get it on

 

[rigs03]

I see you've decided that November no longer qualifies as summer. Lol.

In for the ride man, you're lifts are already pretty awesome as is. This will be fun.

 

[Seven]

Subb'd in to see new PR's!!!!

 

[ROB581211]

Ok @Docd187123, youve got a bunch of us to switch to PLing around the country/world. The 1st part of your evil plan has worked. Now let us in on part 2...

Also @ROB581211, good luck on that program. The volume looks brutal. Im thinking I may switch over sometime next year after Ive given my program a good run...maybe.

I appreciate the support. I'm sure it'll be interesting at the least

 

[strongsafety41]

Subbed! To be and look strong; shit I'm all in.

 

[ROB581211]

Subbed! To be and look strong; shit I'm all in.

I'm not asking for too much am I? Thanks for joining in!

 

[MindlessWork]

Get this one and done

 

[strongsafety41]

I'm not asking for too much am I? Thanks for joining in!

Hell no you're not! Just have to go and get it. You're well on your way.

 

[ROB581211]

Back night
Bent over BB rows
135 x 20
185 x 14
225 x 10
185 x 12
135 x 20

Wide grip pull down
100 x 20
120 x 16
140 x 12
160 x 10

Parallel close grip pull down
160 x 10
140 x 12
120 x 15
100 x 17

Hammer strength low to high row
3 plates per side for 3 sets of 12

I followed one of sheiko deadlift routines tonight. That shit was no fucking joke. Ignore the bench part I just wanted everyone to see the column headers.



I got nothing but respect for anyone who is doing this program and I haven't even started

 

[Docd187123]

Back night
Bent over BB rows
135 x 20
185 x 14
225 x 10
185 x 12
135 x 20

Wide grip pull down
100 x 20
120 x 16
140 x 12
160 x 10

Parallel close grip pull down
160 x 10
140 x 12
120 x 15
100 x 17

Hammer strength low to high row
3 plates per side for 3 sets of 12

I followed one of sheiko deadlift routines tonight. That shit was no fucking joke. Ignore the bench part I just wanted everyone to see the column headers.

View attachment 30986

I got nothing but respect for anyone who is doing this program and I haven't even started

Just wait till you deadlift AND bench TWICE IN A DAY or when you squat and bench twice in a day. Those are the real fun days lololol

 

[ROB581211]

Just wait till you deadlift AND bench TWICE IN A DAY or when you squat and bench twice in a day. Those are the real fun days lololol

Trust me I'm not looking forward to the double squat days. That will be what tests me the most.

 

[Docd187123]

Like MastersPowers said to Brutus, you're high volume conditioning will pay off for you when you switch over to Sheiko. Sheiko 29 is really just a 4wk block meant to get you accustomed to the real work in 30 and 31. For someone like me who had rarely done any compound lift for more than a set of 5 it was a big adjustment. For you and Brut it should help you ease into it better. Regardless though you are going to be feeling it anyway. The key I found is to keep reminding yourself the program is totally doable. You're young, you're strong, you're conditioned, and this template was made to be doable. It's your mind that really fucks you. Don't listen to it. You shouldn't be missing reps, if you are you either used maxes that were too high, you're not eating enough, or you're doing something to hinder your recovery. This can be done for 16wks without a single missed rep but you will be challenged in ways you've never been before.

 

[ROB581211]

Like MastersPowers said to Brutus, you're high volume conditioning will pay off for you when you switch over to Sheiko. Sheiko 29 is really just a 4wk block meant to get you accustomed to the real work in 30 and 31. For someone like me who had rarely done any compound lift for more than a set of 5 it was a big adjustment. For you and Brut it should help you ease into it better. Regardless though you are going to be feeling it anyway. The key I found is to keep reminding yourself the program is totally doable. You're young, you're strong, you're conditioned, and this template was made to be doable. It's your mind that really fucks you. Don't listen to it. You shouldn't be missing reps, if you are you either used maxes that were too high, you're not eating enough, or you're doing something to hinder your recovery. This can be done for 16wks without a single missed rep but you will be challenged in ways you've never been before.

That was one of the reasons I used maxes that I know I can hit with proper form and not my all best lifts. I had one main reason that I have been hesitant on taking this on. I do have a history of back issues and sets with high reps will do me in on squats. That was the one thing I found most appealing about sheiko. The reps rarely go over 6 which I have had a really good response with my back. Now if there were things like 10 sets of 10 there is no way I would even consider it.

I can't wait to see the end results from completing a good 16 weeks of this. I'm not really sure what to expect but I'm sure they will be noticeable