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

theprodgicalson said:
While i love pop tarts as much as humanly possible, since switching to just consuming carbs and protein in my meals leading up to, and during my work outs, ive noticed alot better body compostition in just a few weeks of doing this. Fats slow down the digestion of carbs so id save the fats till after you lift so you can fully utilize the carbs you are taking in peri-workout.
Click to expand...

Protein and fiber also slow down the digestion rate of carbs and everything else
 
Sheiko Week 1 day 5

image.png

Well fellas I survived week 1 of sheiko. It was very humbling to say the least. Although I didn't miss a rep this week it sure put me in my place.

The bench session was honestly a breeze. I got a video of my 2nd set of 2 with 305 I'm thinking of posting up.

Now the squats on the other hand was more difficult than expected. My lower back gave me some grief tonight causing me to take some extra long breaks in order to complete each set. I'm not talking 4-5 mins either. One set I had to break for 12 mins because my back pumps were debilitating. But I took the time and finished everything up.

Decided that the weekend will be a resting time as I'm not quite superman like I hoped and I'm gonna eat everything humanly possible.
 
ROB581211 said:
Sheiko Week 1 day 5

View attachment 32063

Well fellas I survived week 1 of sheiko. It was very humbling to say the least. Although I didn't miss a rep this week it sure put me in my place.

The bench session was honestly a breeze. I got a video of my 2nd set of 2 with 305 I'm thinking of posting up.

Now the squats on the other hand was more difficult than expected. My lower back gave me some grief tonight causing me to take some extra long breaks in order to complete each set. I'm not talking 4-5 mins either. One set I had to break for 12 mins because my back pumps were debilitating. But I took the time and finished everything up.

Decided that the weekend will be a resting time as I'm not quite superman like I hoped and I'm gonna eat everything humanly possible.
Click to expand...
Could you imagine a person that has never trained in their life stumbling upon it an giving it a go lmfao. You are doing a great job Rob. Man I hate those fuckin back pumps. They get towhere they just about cripple me in the gym an I hate taking breaks since in always chasing the pump. I dont blame ya one bit for taking a much needed break from those grueling ass sessions. Shit is not for beginners thats for sure. Keep killin it man. You got the best of the best right here an they all have your back 100%. Cant wait to see what the future brings for ya bro!!!
 
Hahaha. Humbling is a great way to describe it. The weights don't look like much but he sets and reps you do and the double sessions put you in your place quickly. You may find yourself not able to keep up those extra workouts as time progresses. The key to those extra workouts is just go in, get it done quick, get your pump and go home. Don't lift anything maximal or close to failure.

As to the bench, your first rep was clean and IMO would have been white lighted (passed). The second I think it bounced on your chest before driving up after the pause. Once the bar sits on your chest and they give the press command, the bar cannot go downwards. Only up. The pause on the first rep was good. It was a legit competition pause. The second bc of the bouncing would have not passed IMO.

How wide do you grip the bar? For me personally I've narrowed my girl from what I used to do. Used to have my middle fingers on the ring now it's ring or pinky. It uses a lot less shoulder rotation, more triceps and lat involvement, and allows me to press more I think.

Also, I think working on your setup will help you a lot. Judging by leg movement and just in general I think you can get tighter and allow better force transfer from the floor to the bar. Have you ever seen a PL set up for bench? The arch as much as possible and their legs drive Into the ground. They don't move around much at all. Plus this setup will coil them like a spring for better power.
 
Docd187123 said:
Hahaha. Humbling is a great way to describe it. The weights don't look like much but he sets and reps you do and the double sessions put you in your place quickly. You may find yourself not able to keep up those extra workouts as time progresses. The key to those extra workouts is just go in, get it done quick, get your pump and go home. Don't lift anything maximal or close to failure.

As to the bench, your first rep was clean and IMO would have been white lighted (passed). The second I think it bounced on your chest before driving up after the pause. Once the bar sits on your chest and they give the press command, the bar cannot go downwards. Only up. The pause on the first rep was good. It was a legit competition pause. The second bc of the bouncing would have not passed IMO.

How wide do you grip the bar? For me personally I've narrowed my girl from what I used to do. Used to have my middle fingers on the ring now it's ring or pinky. It uses a lot less shoulder rotation, more triceps and lat involvement, and allows me to press more I think.

Also, I think working on your setup will help you a lot. Judging by leg movement and just in general I think you can get tighter and allow better force transfer from the floor to the bar. Have you ever seen a PL set up for bench? The arch as much as possible and their legs drive Into the ground. They don't move around much at all. Plus this setup will coil them like a spring for better power.
Click to expand...

I use middle fingers on the rings. Yea I've seen them setup before. I have some things I need to change up. Still new to this whole PLing thing. Thank goodness I have you guys to get me in line lol. I'd be a lost soul
 
@gr8whitetrukker
I have some. During the day but it's definitely under 50g. Im currently intaking 500g of carbs. Here is a basic layout
Meal 1 protein and fats 6am
Meal 2 protein and fats 930 am
Meal 3 protein and carbs 12pm
Meal 4 carbs
LIFT drink a carb drink during
Meal 5 PWO shake with carbs
Meal 6 protein and fats
 
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