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

[Perrin Aybara]

I see you're getting in those shoulders and arms. I'd highly recommend chin ups if you aren't doing them already. It's easy to knock off 3x10 or so at the end of a workout. You get some bicep work and back, two for one and it's not super taxing. With some thought you can split up those isolations where you can fit a lot of them in your weekly routine, too. Leaves full days for recovery that way. I'd go ahead and run Sheiko as it's laid out, but keep this stuff in mind for future programming.

If you get into serious powerlifting for long you'll find getting the most bang for your buck very valuable to spare your recovery for the big three. Close grip bench is another good two for one.

 

[ROB581211]

I see you're getting in those shoulders and arms. I'd highly recommend chin ups if you aren't doing them already. It's easy to knock off 3x10 or so at the end of a workout. You get some bicep work and back, two for one and it's not super taxing. With some thought you can split up those isolations where you can fit a lot of them in your weekly routine, too. Leaves full days for recovery that way. I'd go ahead and run Sheiko as it's laid out, but keep this stuff in mind for future programming.

If you get into serious powerlifting for long you'll find getting the most bang for your buck very valuable to spare your recovery for the big three. Close grip bench is another good two for one.

All very good ideas. I normally will hit bis on Tuesdays and that's it. The. I use Saturday's to get the "other" stuff I like to do and still have a full day of rest on Sunday

 

[brutus79]

Awesome job man. 1 week deload and get on it. Work on your form while you do all this volume- imo that's the point. Lookin solid brother.

 

[ROB581211]

Awesome job man. 1 week deload and get on it. Work on your form while you do all this volume- imo that's the point. Lookin solid brother.

Appreciate it man. Happy New Years to you and your family. Hope you guys have a great 2016.

Glad you and doc talked me into this torture.

 

[brutus79]

Appreciate it man. Happy New Years to you and your family. Hope you guys have a great 2016.

Glad you and doc talked me into this torture.

2016 is gonna be great- I go to your first meet, you go to mine.

 

[ROB581211]

2016 is gonna be great- I go to your first meet, you go to mine.

When's your?

 

[brutus79]

Haven't decided. Probably october... we just merged with a large company and I am buried at work for 4-6 months. I will get 2-3 days a week for that time- I can seriously program to peak for a meet around end of june

 

[ROB581211]

Haven't decided. Probably october... we just merged with a large company and I am buried at work for 4-6 months. I will get 2-3 days a week for that time- I can seriously program to peak for a meet around end of june

Hit up with some details when you get a chance. I'm pretty sure I got a really close friend your way. So it be pretty easy to make the trip

 

[ROB581211]

Decided to take a little deload week to give my back a bit of a break. Nothin is wrong with it at the moment but I can tell an easy week would do wonders I'll probably end up doing the same stuff just break it apart into a 6 day week instead of smashing into 3. Plus maybe back off the weight for squats just a tad

 

[ruckin]

Decided to take a little deload week to give my back a bit of a break. Nothin is wrong with it at the moment but I can tell an easy week would do wonders I'll probably end up doing the same stuff just break it apart into a 6 day week instead of smashing into 3. Plus maybe back off the weight for squats just a tad

Smart man. Personally, learning when to back off and take it easy has been probably the most valuable lesson I've learned over the years when it comes to lifting.

 

[MindlessWork]

Smart man. Personally, learning when to back off and take it easy has been probably the most valuable lesson I've learned over the years when it comes to lifting.

This especially for us older lifters when something hurts we back off.

 

[ROB581211]

This especially for us older lifters when something hurts we back off.

I'm sure if i just jumped right I'd be fine but I have no scheduled meet or any specific plan so it'll be nice to heal up a bit. Plus I got new sleeves waiting at the house I wanna give a run before I hope back into Sheiko.

 

[Docd187123]

Taking the week off now is ok since #29 is a preparatory block. Just realize if you take a week off between the accumulation, transmutation, and realization blocks (30, 31, and 32) it will have a much greater affect on the program as a whole.

 

[ROB581211]

Well I can jump right in if that's the way it's meant to be. Wasn't sure how that all
Worked

 

[MindlessWork]

I myself generally take a 1 week deload every 3~4 months of training where I just go to the gym just for cardio and stretching or light weights. Helps me recharge.

 

[Docd187123]

Well I can jump right in if that's the way it's meant to be. Wasn't sure how that all
Worked

Nope you're fine if you're worried about your back, longevity is the number 1 thing here and you know your back better than anyone else here.

What I mean is that the next three blocks are the real bread and butter; the transient and accumulating fatigue is necessary to drive adaptation and strength. The fatigue peaks in 30 and 31 so when you drop the volume, thus reducing fatigue, in 32 you're ready to peak and test maxes. If you take a week in between those blocks the timing of your peak will be off and it will result in decreased performance.

I didn't mean to come across as harsh or as a dick in my previous post. I was rushing the post and just wanted to get my thoughts out.

 

[ROB581211]

Nope you're fine if you're worried about your back, longevity is the number 1 thing here and you know your back better than anyone else here.

What I mean is that the next three blocks are the real bread and butter; the transient and accumulating fatigue is necessary to drive adaptation and strength. The fatigue peaks in 30 and 31 so when you drop the volume, thus reducing fatigue, in 32 you're ready to peak and test maxes. If you take a week in between those blocks the timing of your peak will be off and it will result in decreased performance.

I didn't mean to come across as harsh or as a dick in my previous post. I was rushing the post and just wanted to get my thoughts out.

You didn't come across harsh or any of the above. I'm just a little clueless at times as I've never peaked or done anything with timing. I haven't read up on this as much as I should. Everything I know has come from you.

I'll take this week just for safety sakes then run the rest out as meant to be.

Again no worries always appreciate all the info that you pass along.

 

[Docd187123]

You didn't come across harsh or any of the above. I'm just a little clueless at times as I've never peaked or done anything with timing. I haven't read up on this as much as I should. Everything I know has come from you.

I'll take this week just for safety sakes then run the rest out as meant to be.

Again no worries always appreciate all the info that you pass along.

Thank you.

If you find yourself really beat up and needing a break when you continue the program, ask yourself first, is it you're just tired and the program is very hard or is there really a risk of injury about to occur. If it's the former keep going full steam ahead and if it's the latter you should take a quick break and we can try and figure some ways to manipulate your training variables to keep the timing in place.

Yes, the timing of things is crucial for peaking and being at your absolute best performance wise. There are many factors that play into this. The soviets differentiated your TFM (max force in training) and CFM (max force in contest) mostly to do with the timing of peaking (I believe) and also bc of other psychological factors.

 

[ROB581211]

Thank you.

If you find yourself really beat up and needing a break when you continue the program, ask yourself first, is it you're just tired and the program is very hard or is there really a risk of injury about to occur. If it's the former keep going full steam ahead and if it's the latter you should take a quick break and we can try and figure some ways to manipulate your training variables to keep the timing in place.

Yes, the timing of things is crucial for peaking and being at your absolute best performance wise. There are many factors that play into this. The soviets differentiated your TFM (max force in training) and CFM (max force in contest) mostly to do with the timing of peaking (I believe) and also bc of other psychological factors.

I haven't found myself in any situation where I don't think I can finish a set or rep because I don't have the strength or I'm too fatigued. It's been more of the other end where my sciatica is getting aggravated and I get spouts of numbness down my left leg. I've learned my bodies warning signals on how far I can push it before I hit the point of no return.

Like I said this week will be a quick deload. May not even deload just break the workouts up and only deload on squats. I don't find myself having any issues on anything but those.

 

[ROB581211]

Well I might have gone a little overboard. But I hit a few PRs and got one hell of a damn pump.

Flat bench.
205 x 5 2 second pause
275 x 3 2 second pause
315 x 3 2 second pause
365 x 2 2 second pause
385 x 1 2 second pause. New PR for a comp lift.
405 x 1 touch and go. Cleanest ever
225 x 17 pause reps

Incline
185 x 10
225 x 10
275 x 8
315 x 3 PR

Incline DB
50 x 12
50 x 12
50 x 12
50 x 12

DB fly and rope super set
4 sets
40per hand x 10 / 55 x 12

I knew I was getting stronger but holy shit I didn't think it would be that much stronger. My endurance was crazy with strength to match. Hope I didn't do too much but it felt to good to stop. The muscle serrations in my chest are getting a little crazy. Had one hell of a night.