Lmao. I ate 2 pop tarts a quest bar and a 32 ounces Gatorade. I was still gassed out at the end. I will say the feeling of completing these is second to none. Got a lasagna in the oven just down a 1500 cal shake so I should feel better shortly.
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Rob's log part 2 (gonna take a crack at PLing)
- Thread starter ROB581211
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Lmao. I ate 2 pop tarts a quest bar and a 32 ounces Gatorade. I was still gassed out at the end. I will say the feeling of completing these is second to none. Got a lasagna in the oven just down a 1500 cal shake so I should feel better shortly.
@Melly Mel from hell you can do it brother. It's a mental fuck for sure but it's doable. I know your back is worse than mine but if you keep everything nice and tight/controlled you should be good. Ask Doc for some mobility exercises and stay as limber as possible. I know Brutus shared some good stretching movements earlier on in the thread as well.
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I wish I could tell you it gets easier but that would be a lie lol. Some weeks you'll have reduced volume so you'll get a quick breather but from here on out you will not have complete recovery until peaking time. Welcome to your first day of hell
I wish I could tell you it gets easier but that would be a lie lol. Some weeks you'll have reduced volume so you'll get a quick breather but from here on out you will not have complete recovery until peaking time. Welcome to your first day of hell
It was a warm welcoming that's for sure. I was able to move through the squats. Better than before. I only had to take 1-2 breaks that were lengthy. 17 set of bench and 17 sets of squats is the definition of hell. Actually I don't mind the bench at all. I almost feel like i should be doing more but I'll stick with the 380 max. I'm pumped to see where I'm at in 3 months.
Perrin Aybara
Master
I wish I could tell you it gets easier but that would be a lie lol. Some weeks you'll have reduced volume so you'll get a quick breather but from here on out you will not have complete recovery until peaking time. Welcome to your first day of hell
How does the progression work on Sheiko when you get to the peaking part? Is there a preset amount you're supposed to gain that determines your meet/mock meet attempts? I'm pretty sure I'm going to give the program a whirl after about a month after my meet.
You use your most recent meet results or maxes to find the weights you use for the program. In the first week of the realization block you attempt 100-105% of those maxes. At the end of week 4 for the actual meet or mock meet you just do what you would at a meet. Your actual attempts will be decided by you. Just remember that evey heavy attempt will take energy from your max attempts. So treat it how you would a meet, make wise jumps based on bar speed, form breakdown, rest periods, stc.
Perrin Aybara
Master
Thanks for the explanation, do you think I'd be good to go running Sheiko off cycle using these meet maxes I'm about to hit?
I think the maxes you get at your upcoming meet will be the BEST values to use to populate the program. You may also want to take 5-20lbs off those, depending on the lift, if you're not used to very high volume and frequency. Basically you do this to give yourself some breathing room as Sheiko WILL humble even the best of men.
Also, as with any training done after a meet, you want to give yourself some down time before beginning any serious training but you already know this with your meet experience lol. So nothing or very mild general/GPP work the week after and slowly ramping up intensity over the next 1-3wks. After that you should be ready for sheiko.
Perrin Aybara
Master
Luckily I'm no stranger to volume and frequency. I'll see how I'm feeling when it's time to start before deciding to lower maxes.
Yeah, I'm already planning a month off from heavy powerlifting after the meet. A deload and then I'll probably just do dumbbell work, overhead pressing, chin ups, light squats, cardio, stuff like that. I want to go into it fresh with no lingering aches and also have a little mental break.
Just a quick 30min session.
Preacher loaded curls
70 x 20
90 x 18
135 x 12
135 x 12
135 x 12
115 x 13
Side raises
40 x 15
40 x 15
40 x 15
Rear delt fly cables
4 sets of 15 with 20lbs per hand
DB preacher curls
45s x 12
40s x 16
35s x 20
Got some good sized delts going on these days
Preacher loaded curls
70 x 20
90 x 18
135 x 12
135 x 12
135 x 12
115 x 13
Side raises
40 x 15
40 x 15
40 x 15
Rear delt fly cables
4 sets of 15 with 20lbs per hand
DB preacher curls
45s x 12
40s x 16
35s x 20
Got some good sized delts going on these days
Sheiko week 1 day 3
3hrs 10 mins. Fuck fuck. Did it. Didn't like it. Wasn't any easier. Have to do some reviewing on my DLs as I took as much of everyone's advice I could. Felt better. Bar speed was super fast tonight. Bench was pretty easy honestly. I feel I'm cheating myself. @Docd187123 what do you think about the bench? I'm blowing through way too easy IMO. All in all its done gonna rest and stay home tomorrow. May do some mobility and stretching if I do anything. Weight was 210 today. Also thinking of bumping everything a day. That way it's Tuesday Thursday Saturday. It'll be easier for my work schedule and I won't stress as much over the 3+ hr WOs. It's just hard to work 10hrs come home and WO 3 hours
3hrs 10 mins. Fuck fuck. Did it. Didn't like it. Wasn't any easier. Have to do some reviewing on my DLs as I took as much of everyone's advice I could. Felt better. Bar speed was super fast tonight. Bench was pretty easy honestly. I feel I'm cheating myself. @Docd187123 what do you think about the bench? I'm blowing through way too easy IMO. All in all its done gonna rest and stay home tomorrow. May do some mobility and stretching if I do anything. Weight was 210 today. Also thinking of bumping everything a day. That way it's Tuesday Thursday Saturday. It'll be easier for my work schedule and I won't stress as much over the 3+ hr WOs. It's just hard to work 10hrs come home and WO 3 hours
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385 x 3. Wasn't much weight but I feel I did better. I'll let you all decide
385 x 3. Wasn't much weight but I feel I did better. I'll let you all decide
Perrin Aybara
Master
That camera angle seems like it's looking down, but it looks better from what I can tell. Just keep at it and it'll start carrying over to the heavy sets.
To be honest I could finish that bench workout no problem and you're a good deal stronger on bench than me. I could see how it would feel too easy for you. A lot of these programs start out feeling easy though to get you accustomed to it, I'd just see how it feels in a few weeks unless doc feels you should make adjustments. How does it look a few weeks or months ahead?
To be honest I could finish that bench workout no problem and you're a good deal stronger on bench than me. I could see how it would feel too easy for you. A lot of these programs start out feeling easy though to get you accustomed to it, I'd just see how it feels in a few weeks unless doc feels you should make adjustments. How does it look a few weeks or months ahead?
I've been taking full 2-5 second pauses every single rep. I make it as hard as possible and I'm still breezing through.
I haven't looked at specifics but I doubt it'll get to crazy. I'll see what Doc says. I don't want to mess with peaking but I don't want to cut myself short either.
Perrin Aybara
Master
If you follow any elite powerlifters on YouTube most of them keep a majority of their training in the RPE 7-8 range. There's something to keeping all your reps fast and clean even though your mind is telling you that you should be doing more. I tried to keep most of mine like that these past months and I've gotten a lot stronger.
I don't mind to stick with it. I just want to make sure I'm getting the most out of what I'm doing
Those pulls looked very smooth. Nice job. Only thing to work on is trying to keep that bar as close as possible. You're wearing sweats so it should rub up on them. I saw the bar was just slightly forward but not a huge issue.
What did you max on bench just before beginning and what did you plug into the program? Not that you have to, but are you pausing all your bench work or touch and go?
What did you max on bench just before beginning and what did you plug into the program? Not that you have to, but are you pausing all your bench work or touch and go?
@Docd187123 I hit 365 super clean pause pre Sheiko and on cruise. I plugged 380. But just last week I hit a super clean 385 full comp lift. Nice long pause everything was smooth. Same day I hit 405 touch and go. This was last week on my "off" week. I have been pausing every single rep a good 2-5 seconds.
Seems like the 380 was low balled a bit. I'd change the max for your remaining workouts.
I'm gonna look at what 405 looks like on paper and probably go with that
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