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

[ROB581211]

Leg night
Back squats
135 x 10 warm up
225 x 5
275 x 4
315 x 3
315 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Good mornings
135 x 10
135 x 10
135 x 10
135 x 10

Straight leg DL with DBs
75s x 10
75s x 10
75s x 10
75s x 10

Leg press
720 x 12
720 x 12
720 x 12
720 x 12
720 x 12

Leg extensions
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12

I keep taking bits and pieces of the sheiko program trying to prep for the switch. Tonight felt good. This was my first time really every giving good mornings a full go. I've dabbled before but I think I like them. Kind of awkward as of right now but I'm sure I'll get used to them

 

[Mr.B66]

This is gonna be good!!! Subbed[emoji4]

 

[pumpingiron22]

Subbing

 

[ROB581211]

This is gonna be good!!! Subbed[emoji4]

Subbing

Glad to have you guys follow along

 

[Skull]

This is gonna be good!!! Subbed[emoji4]

Subbing

Glad to have you guys follow along

Oh oh me right here. I want to as well....O wait, I already am This annoying useless post was brought to you by the makers an developers of Skull Warning.....contents may be hot an combustible while underpressure Please open slow an carefully

 

[ROB581211]

Oh oh me right here. I want to as well....O wait, I already am This annoying useless post was brought to you by the makers an developers of Skull Warning.....contents may be hot an combustible while underpressure Please open slow an carefully

I couldn't imagine having a log without you and your smilie faces lmao. It would be too bland around here without ya

 

[Skull]

I couldn't imagine having a log without you and your smilie faces lmao. It would be too bland around here without ya

Lol I like to shed some color around this dark underworld we all live in here

 

[jaymaximus]

Leg night
Back squats
135 x 10 warm up
225 x 5
275 x 4
315 x 3
315 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Good mornings
135 x 10
135 x 10
135 x 10
135 x 10

Straight leg DL with DBs
75s x 10
75s x 10
75s x 10
75s x 10

Leg press
720 x 12
720 x 12
720 x 12
720 x 12
720 x 12

Leg extensions
130 x 12
130 x 12
130 x 12
130 x 12
130 x 12

I keep taking bits and pieces of the sheiko program trying to prep for the switch. Tonight felt good. This was my first time really every giving good mornings a full go. I've dabbled before but I think I like them. Kind of awkward as of right now but I'm sure I'll get used to them

That was the hard part for me. Making the switch and still doing half bbing half pling. Its like dipping your toes in the pool. But you already have the volume down, so youre ahead of the game.

 

[ROB581211]

Chest night
Flat bench BB (every rep was with a 1-2 second pause on my chest)
185 x 6
225 x 5
255 x 4
255 x 4
295 x 3
295 x 3
315 x 2
315 x 2
295 x 3
295 x 3
255 x 4
225 x 6
185 x 8

Incline BB
185 x 10
225 x 6
205 x 10
185 x 10

Incline fly DB
45s x 10
50s x 10
55s x 10
60s x 10
60s x 10

Incline hammer strength
1 plate per side for 3 sets to failure

 

[Docd187123]

How's your bodyweight coming along? Still over 200?

 

[ROB581211]

How's your bodyweight coming along? Still over 200?

Body weight was 198.5 this morning and 200.3 at the gym.

I have to admit doing a full pause on every single rep is a game changer. I made it all the way through but it was more difficult than I expected

 

[Docd187123]

Body weight was 198.5 this morning and 200.3 at the gym.

I have to admit doing a full pause on every single rep is a game changer. I made it all the way through but it was more difficult than I expected

It really does change the dynamics of the lift. It's required in competition. Try doing a 3sec pause sometime. That's even worse hahahaha

You have an idea when you're switching over to the dark side?

 

[ROB581211]

It really does change the dynamics of the lift. It's required in competition. Try doing a 3sec pause sometime. That's even worse hahahaha

You have an idea when you're switching over to the dark side?

My first day will be the first Monday of December.

 

[Docd187123]

My first day will be the first Monday of December.

My man!!! Nice. Can't wait. If you can tough it out the 12-16wks you will gain strength. No question about it. If you eat in a surplus you'll gain size. If at maintenance you'll cut up nicely but it'll make the program harder. I would not suggest cutting at all.

This will be a whole new world to you if you haven't done anything similar in the past. Heck I've been doing PL for a little while and still was in for a surprise with sheiko. I'm excited to see you well you respond to the volume. Any help you need just ask. Brutus also has experience and will help guide you.

 

[ROB581211]

My man!!! Nice. Can't wait. If you can tough it out the 12-16wks you will gain strength. No question about it. If you eat in a surplus you'll gain size. If at maintenance you'll cut up nicely but it'll make the program harder. I would not suggest cutting at all.

This will be a whole new world to you if you haven't done anything similar in the past. Heck I've been doing PL for a little while and still was in for a surprise with sheiko. I'm excited to see you well you respond to the volume. Any help you need just ask. Brutus also has experience and will help guide you.

I'm excited as well. I plan on starting off around 4500 cals on sheiko days and 3500-4000 on off or light days. I'll be adding some cardio/abs/bis at a minimum on off days. I figured on the off days that aren't followed by DLs I'll do some back work and bis and off days that aren't followed by chest I'll do some shoulder work. Nothing crazy just some light physique work

 

[Docd187123]

Remember, sheiko is very high volume. Your performance may suffer from the added work. I'd try and stick to the template but if you must add in work, add in a 4th day right after the third sheiko day. Do light work. Nothing too heavy.

 

[insertnamehere]

My first day will be the first Monday of December.

Nice! I'll be back in Dec...lol jk bro. You have a great strength base to start from. Looking forward to where you'll be in the near future.

 

[insertnamehere]

It really does change the dynamics of the lift. It's required in competition. Try doing a 3sec pause sometime. That's even worse hahahaha

You have an idea when you're switching over to the dark side?

Dude, try having someone use a stopwatch and time an actual 3 sec pause - its fucking brutal. Everyone forgets that the counting doesn't start at "1", theres the second that makes up the "1". So, when most people count to 3, they're really only counting to 2.

Try the stopwatch sometime - I dare ya! lol

 

[ROB581211]

Nice! I'll be back in Dec...lol jk bro. You have a great strength base to start from. Looking forward to where you'll be in the near future.

Glad to have you along for the ride. I'm looking forward to it as well. I honestly don't know what to expect as I've always just winged everything

 

[ROB581211]

Dude, try having someone use a stopwatch and time an actual 3 sec pause - its fucking brutal. Everyone forgets that the counting doesn't start at "1", theres the second that makes up the "1". So, when most people count to 3, they're really only counting to 2.

Try the stopwatch sometime - I dare ya! lol

I'll give it a shot on Monday and report back.