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

[ROB581211]

Yeah, I'd assume you wouldn't be hitting a max until the end. The more I train the more I believe this type of programming is the way to go, lots of volume at submaximal weights. Gets you strong with less risk of injury.

I've really enjoyed it. Like Doc always reminds me it's not built to make you fail but it's definitely not build to be easy either. I've struggle a bit I think because there have been a few movements that I've never done before and jumping into them with 60-85% max for reps was an awakening. Plus it's got some crazy volume as well.

 

[Docd187123]

If you miss a rep or two on Sheiko you chalk it up and just move on to the next set or lift. You don't re-attempt the set. You could take a short break and attempt just the reps you missed, if you got 3 reps in a set of 5 then redo the two reps after a short break, but even that is pushing it IMO. I missed a rep here and there but just moved on personally.

You never max out on sheiko until you do a meet or mock meet in the gym. The whole concept is built on working with submaximal weights for volume. Your intensity dictates the training effect while the volume determines the magnitude of that effect. I like to think of it as lower intensity/higher volume builds strength while higher intensity/lower volume teaches you how to express that strength.

Eastern bloc lifting believes western methodologies test maxes too often In training. They believe one should spend less time testing for maxes in the gym and only test maxes in a meet.

 

[ROB581211]

Took the night off. It was actually hard on me moving my last Friday workout to Saturday which was squat bench squat. Then turn around and squat bench squat again yesterday with only one day inbetween. So I took the night off and did a little cooking.

I am pumped for tomorrow's session. It's bench DL bench. The deadlift are traditional DL too. Gonna try to get a video of those up for you guys to pick apart. It'll be the first time I've done them since I started Sheiko.

As for food we (wife) just made egg muffins. They have turkey bacon turkey sausage onion and a little cheese (not much I promise) and a little spinach too. Don't tell Doc about the cheese though. He gets a little wound up. Lol.

 

[gr8whitetrukker]

Love those little quiches. Can really put anything in em. Next time I may add kielbasa in the middle of em

 

[ROB581211]

Love those little quiches. Can really put anything in em. Next time I may add kielbasa in the middle of em

That sounds like a damn good idea. Always down to try something new. They really are very versatile to what you can add. Eat about 10 of those and a few protein pancakes and you got one hell of a start to your day.

 

[ROB581211]

Sheiko week 4 day 3.

By far my favorite day I've had yet. Love the benching. DLing normal was awesome. Super pumped about this one


Got a video of my 2nd set of 440 for 3 coming at you soon

 

[ROB581211]

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Alright fellas let me have it. Do they look ok or do I need more work?

 

[gr8whitetrukker]

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Alright fellas let me have it. Do they look ok or do I need more work?

Looks good. I saw you were doing extensive pulling with your arms and upper torso in the latter half of the movement. Could hurt yourself potentially

 

[ROB581211]

Looks good. I saw you were doing extensive pulling with your arms and upper torso in the latter half of the movement. Could hurt yourself potentially

Are you referring to the over hyperextending at the end of the rep?

 

[gr8whitetrukker]

Are you referring to the over hyperextending at the end of the rep?

Looks like your arms/shoulders are suspending the weight at the top half. You shouldn't have the slack to do that

 

[ROB581211]

Looks like your arms/shoulders are suspending the weight at the top half. You shouldn't have the slack to do that

I think I get what your saying now. Appreciate the feedback truk. I'll see what I can do to clean that up

 

[gr8whitetrukker]

Also your legs are only moving like a couple degrees. Your all back man! Probably oughta get dat ass down in the hole and let your legs initiate the drive. That's how I hurt myself. I was all back

It helps if you get your feet farther forward so you have to lean back to accomplish the lift. That'll get you lower

 

[ROB581211]

Also your legs are only moving like a couple degrees. Your all back man! Probably oughta get dat ass down in the hole and let your legs initiate the drive. That's how I hurt myself. I was all back

You know I feel like I need someone there because I feel like I'm down and then I watch the video and I'm like damn if I had more leg movement I could add a ton of weight

 

[gr8whitetrukker]

You know I feel like I need someone there because I feel like I'm down and then I watch the video and I'm like damn if I had more leg movement I could add a ton of weight

Ya there is nearly zero leg pull in your lift

 

[Perrin Aybara]

I agree that if you could get your back angle a little less horizontal it should put you in a more advantageous position.

 

[ROB581211]

I agree that if you could get your back angle a little less horizontal it should put you in a more advantageous position.

It's so weird I feel like I am but the video obviously says differently. I may take a week off after Friday from Sheiko and do lighter weight to get it down. Only one week then on to block 30

 

[Mr.B66]

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Alright fellas let me have it. Do they look ok or do I need more work?

Looking strong Rob, honestly i dont know much about DL'ing but i agree with Truck, i think you can get down in the hole a little more and take some of the work off your back and at the same time i believe you will be even stronger with a little more leg drive. But that just my 2c.

 

[Perrin Aybara]

It's so weird I feel like I am but the video obviously says differently. I may take a week off after Friday from Sheiko and do lighter weight to get it down. Only one week then on to block 30

Yeah, not a weakness of the legs because you have a strong squat. I don't know, I don't have a great eye for this stuff. Could be limb lengths and leverages or could be something else. Doc or Rodgerthat might have some ideas when they see it.

 

[gr8whitetrukker]

Put your feet farther forward. That will naturally make you lean backwards to clear the bar. In this position you will be forced to get low and drive with the legs. Essentially compensating to start the lift

 

[ROB581211]

Yeah, not a weakness of the legs because you have a strong squat. I don't know, I don't have a great eye for this stuff. Could be limb lengths and leverages or could be something else. Doc or Rodgerthat might have some ideas when they see it.

I'm not making excuses but I haven't even been DLing for a whole year yet. So I'm still trying to find my own. Sumo may be something for me to try in future if I can't get it down.