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Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
- Start date
I put my pinkies INSIDE the rings and I'm 6'2" with a 74" wingspan. Bring it in. Elbows look like you could pull them in more too. Bad angle for grip and elbow critique but your elbow movement looks like it could be pulled in tighter.
Like doc said keep that lower body tight.
Biggest thing is come down faster and slow it down right before it hits your chest so it doesn't bounce... save your energy for exploding off your chest. Speed up both ways my friend- it's that pause hold at the bottom that's kills those slow twitchers.
The main thing is not changing everything at once and just gradually feeling around for your comfort zone. With this volume with heavy weights small issues become apparent pretty fast, and fixes bring relief quickly. I got to a point where my form is automatic- from set up to lockout I don't have to think about much.
Week 2 day 1 sheiko block 29
Today went well. Back held up great. Plenty of energy to get through without feeding mid point. Still took 2hrs and 15mins but got every last rep and went home feeling accomplished. Not gonna lie I'm a bit nervous about the next workout as it's pretty much the same as last pull day but last week didn't kill so why should this week be any different.
Worked on getting a little routine down for my setup on bench tonight. Tried to get a little more arch in my back and steady my body.
Wanted to say thanks for the guys who are advising on form and thanks to the rest for the support. This was way harder than I expected.
Today went well. Back held up great. Plenty of energy to get through without feeding mid point. Still took 2hrs and 15mins but got every last rep and went home feeling accomplished. Not gonna lie I'm a bit nervous about the next workout as it's pretty much the same as last pull day but last week didn't kill so why should this week be any different.
Worked on getting a little routine down for my setup on bench tonight. Tried to get a little more arch in my back and steady my body.
Wanted to say thanks for the guys who are advising on form and thanks to the rest for the support. This was way harder than I expected.
Don't be nervous. Remember it's designed to be difficult as fuck BUT it's also designed to be doable. Mind over matter.
I know it's doable. Did it last week. Just have to stay super focused on form to stay healthy which can be hard since it's only the second time I've done those exercises. I'll manage. Made it this far.
Your form was pretty good for being the first time doing those lifts. Work on all your form cues from the very first warmup set all the way to the end. In a few weeks or less it should be second nature to you. Wait till you start doing double bench and squats in the same workout. Those are the ones to worry about lmao.
Today was a double squat. Bench didn't look to bad on paper but 5 sets of 305 for 3 kinda sucked. Lol.
I don't know about you but this video helped me on the bad days. This video is like magic for me lol
Great job man. Amazing how that time flies in the gym hurting yourself. I never was in the gym two hours in my life... until I did this shit and I never walked in under two... when it got to be double squat double bench I was three hours easy.
I couldn't even do this first couple attempts as I have said. Walked early every time for two weeks. Forced myself to restart and focus. Hats off for the strong start brother.
How is the eating going?
I basically kept my maintenance food intake the same. So I'm eating 3500 cals of the same meals daily as I have been the past few months. I have added a few snack mostly carbs ( cliff bars, quest bars, small sweet potato) throughout the day plus one extra meal (500 cals). Then my post workout shake I added the peanut butter/oils back in which gives me close to another 500 cals on sheiko days. I'd say I'm at 4500-5000 a day. Crazy part is I'm holding steady between 200 in the am and 206ish at night. I feel like I'm getting bigger and leaner. This is actually what I want because if I do decide to compete I'd like to compete at the 196-205 range.
Dinner tonight. Chicken pesto and noodles
Perrin Aybara
Master
Sheiko is on my list of programs I want to run at some point. In for the results and for another powerlifting log.
Glad to have you follow along. Feel free to chime in any time. Always open to feedback
Perrin Aybara
Master
For sure. Solid lifts already, you'll do well at this.
Eric Thomas is the fucking man!
In one of his videos it's starts with him yelling "if you put in as much time working on winning as you put into thinking about losing, you'd already be a champion!" Gets me lit ever single time I listen to it.
Quickly arm day
Plate loaded preacher curl
90lbs x 20
115lbs x 15
135lbs x 12
115lbs x 15
90lbs x 20
Standing hammer curls DB
40s x 15
40s x 15
40s x 15
40s x 15
Overhead tri extension
80lbs x 24
95lbs x 20
95lbs x 20
65lbs x 33
Underhand tri push down
65lbs x 18
80lbs x 12
65lbs x 16
Single arm DB preacher
35s x 15
35s x 15
25 mins start to finish. Quick in out and a great pump. Time to eat and recover for a big pull day tomorrow.
Plate loaded preacher curl
90lbs x 20
115lbs x 15
135lbs x 12
115lbs x 15
90lbs x 20
Standing hammer curls DB
40s x 15
40s x 15
40s x 15
40s x 15
Overhead tri extension
80lbs x 24
95lbs x 20
95lbs x 20
65lbs x 33
Underhand tri push down
65lbs x 18
80lbs x 12
65lbs x 16
Single arm DB preacher
35s x 15
35s x 15
25 mins start to finish. Quick in out and a great pump. Time to eat and recover for a big pull day tomorrow.
Perfect! So long as you keep these extra workouts short and sweet you'll hopefully be able to keep them up. My advice though is when you get into 31 and 32 is to consider dropping them. Especially for 32 mostly.
No need to make that recommendation. I actually took a peak into the future and about crapped my pants. If I do anything it will be on a Saturday and it will be a a day like today.
jaymaximus
Pro
Gotta agree with Doc. I know ive never run shieko, but my last program I was sneaking in on days off in the beginning. Halfway through it was killing me so I had to give up and stick to what the paper said
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