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

[ROB581211]

Alright easy night tonight. Didn't want to do too much.

Plate loaded preacher curl
90 x 15
100 x 15
125 x 10
70 x 15

Side raises
45s x 10
45s x 10
45s x 10

Rear delt fly cables
Weight per hand
15 x 15
15 x 15
15 x 15

Smith military press
3 sets of 15 with a 45 on each side.

20 mins light cardio on treadmill

 

[ROB581211]

@Docd187123 I am assuming there is a reason for te order of exercises in this program. If there isn't can I switch the order for the day up?

 

[theprodgicalson]

Do not switch the order. They are placed that way for a reason. I know my name isn't DocD but I know he consigns with this

 

[ROB581211]

I figured as much. Day 2 here I come lol

Thanks man @theprodgicalson

 

[theprodgicalson]

I figured as much. Day 2 here I come lol

Thanks man

Ton of pressing today!
I love deadlifting to the knees but I'm also not right in the head. Have you done to the knees deads before?

 

[ROB581211]

@theprodgicalson Today is actually full of new things for me. I've never done to the knees or rack pulls

 

[Docd187123]

@Docd187123 I am assuming there is a reason for te order of exercises in this program. If there isn't can I switch the order for the day up?

They're in that order for a particular reason but what changes were you wanting to make?

As a general rule I agree 100% with Prodigal but In certain circumstances changes can be, sometimes even should be, made.

 

[Docd187123]

@theprodgicalson Today is actually full of new things for me. I've never done to the knees or rack pulls

I was researching Sheiko a while ago and came across some of his Russian texts and their translations.

What I believe to be correct is that when your program says deadlift to the knees it means deadlift to the knees, slight 1-2ct pause, then pull it through to lockout.

The translations make it confusing but the lower percentage pulls to the knees like you see in your spreadsheet is meant to be done like I said above. In his other blocks for more advanced lifters you'll see higher percentages for deadlift to the knee and the wording in Russian is slightly different which means it's just a paused deadlift to the knee then back down. No lockout.

 

[ROB581211]

They're in that order for a particular reason but what changes were you wanting to make?

As a general rule I agree 100% with Prodigal but In certain circumstances changes can be, sometimes even should be, made.

I was thinking of switching the lunges and abs with the incline and dips. I just don't want my back pump from DL to mess with my lunges. I know they are more of an ancillary lift for the day since they don't have a specific weight to use but I figured

 

[ROB581211]

I was researching Sheiko a while ago and came across some of his Russian texts and their translations.

What I believe to be correct is that when your program says deadlift to the knees it means deadlift to the knees, slight 1-2ct pause, then pull it through to lockout.

The translations make it confusing but the lower percentage pulls to the knees like you see in your spreadsheet is meant to be done like I said above. In his other blocks for more advanced lifters you'll see higher percentages for deadlift to the knee and the wording in Russian is slightly different which means it's just a paused deadlift to the knee then back down. No lockout.

So on my DL to knees I should be going all the way up after a slight pause at the knee for block 29 at least

 

[Docd187123]

So on my DL to knees I should be going all the way up after a slight pause at the knee for block 29 at least

For all the blocks you'd be doing now yes, ie 29-32. Once you get to MSIC, CMS, and MS that would change.

 

[Docd187123]

I was thinking of switching the lunges and abs with the incline and dips. I just don't want my back pump from DL to mess with my lunges. I know they are more of an ancillary lift for the day since they don't have a specific weight to use but I figured

The lunges, like the DB flyes, are actually pretty important. I would advise to keep them. The lunges arent there to really strengthen your squat or pull or help you lift more in those lifts. They're put in to keep your hips loose and mobile. Lunges can help with anterior pelvic tilt, tight hip flexors, and more. He adds them in for this reason and also mass I would think based on the sets and reps prescribed.

Abs are obvious... To keep your core strong for pulling and squatting.

The problem with adding inclines and dips is that you're already doing a TON of pressing with bench. This will eat into your ability to do all the benching if you add these two lifts. Dips and inclines will hammer the same muscles so the volume dictated by Sheiko for bench would have to be dropped to compensate. Plus, you already get to do some inclines and dips in the program albeit not that often.

Just my $.02

 

[ROB581211]

The lunges, like the DB flyes, are actually pretty important. I would advise to keep them. The lunges arent there to really strengthen your squat or pull or help you lift more in those lifts. They're put in to keep your hips loose and mobile. Lunges can help with anterior pelvic tilt, tight hip flexors, and more. He adds them in for this reason and also mass I would think based on the sets and reps prescribed.

Abs are obvious... To keep your core strong for pulling and squatting.

The problem with adding inclines and dips is that you're already doing a TON of pressing with bench. This will eat into your ability to do all the benching if you add these two lifts. Dips and inclines will hammer the same muscles so the volume dictated by Sheiko for bench would have to be dropped to compensate. Plus, you already get to do some inclines and dips in the program albeit not that often.

Just my $.02

This is tonight's workout. I have to do all of them regardless I was just wonder if it matters if I do the lunges and abs in between the DL and rack pulls and save the incline and dip for last

 

[Docd187123]

View attachment 31901

This is tonight's workout. I have to do all of them regardless I was just wonder if it matters if I do the lunges and abs in between the DL and rack pulls and save the incline and dip for last

Oh ok

The lunges and abs are last as those would probably affect your pulling moreso. If you think you can get all the pulling reps in the order you're suggesting I say to for it. Not that big of a change at all. I thought you meant subbing lifts.

 

[ROB581211]

Oh ok

The lunges and abs are last as those would probably affect your pulling moreso. If you think you can get all the pulling reps in the order you're suggesting I say to for it. Not that big of a change at all. I thought you meant subbing lifts.

No intention of subbing out any exercises. I just know from the past I can do all my pulls dead last and still not feel like I'm missing on much if any strength. But I do know on lunges if my back pump gets to be to much it causes a decent amount of discomfort. That's why I wasn't including them that much lately in my leg routines.

 

[Docd187123]

No intention of subbing out any exercises. I just know from the past I can do all my pulls dead last and still not feel like I'm missing on much if any strength. But I do know on lunges if my back pump gets to be to much it causes a decent amount of discomfort. That's why I wasn't including them that much lately in my leg routines.

Yup you should be fine. Just realize that there isn't much that can prepare you for sheiko outside of being a POW. It doesn't look much on paper but the pulling does get to be absolutely brutal n

 

[ROB581211]

Yup you should be fine. Just realize that there isn't much that can prepare you for sheiko outside of being a POW. It doesn't look much on paper but the pulling does get to be absolutely brutal n

Ok I've seen it a 100x what does POW stand for

 

[Docd187123]

Ok I've seen it a 100x what does POW stand for

Prisoner of War

 

[ROB581211]

That's what I thought but i didn't know if you were using some lifting term.

 

[Docd187123]

That's what I thought but i didn't know if you using some lifting term.

Nope. Just trying to mentally prep your ass for how difficult this journey will be and how hard you have to approach it lol. Seeing your lifts and numbers, and the volume you've done before, and the couple vids you posted....you have what it takes physically for sure. Mentally you'll want to quit, to skip sets or reps, to miss a day, to find any excuse to escape the punishment but if I read you right, you'll keep coming back anyway