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

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You're absolutely killing it Rob. Keep it up!

 

[ROB581211]

I didn't realize you were hitting 2-3 singles, keep that in mind when choosing the weight. That looks similar to week eight in the four day plan. It has you do squat and bench on one day and deadlift on another day. 3 singles at 100% is what it says rather than 2-3 at 100-105% though.

Just a suggestion here, but I'd recommend dropping your extra workout days for the week or so leading up to that day and also again at the end of the routine when you peak for the meet/mock meet. You'll want minimal fatigue when hitting max singles. It might not matter as much with this one as it will at the end, but something to keep in mind for sure.



I feel 100% the same way. Even if I design it myself I want the structure of a program and having a long-term plan with each session reflecting that. I feel kind of lost right now, I'm still following the basic structure of what I was doing before, but a lot of it is just me winging it. Can't wait to start Sheiko a week from Tuesday and start feeling like I'm working towards some goals again.

Ok so been thinking about how I'm going to attack this day that goes up to 105% of maxes. Wanted to run it by you and anyone else who wants to chime in.

Squat
1st 455
2nd 475
3rd 495

Bench
1st 405
2nd 425
3rd 435

Pull
1st 545
2nd 575
3rd 585

I know I will hit the first one for sure. So here is my question should I do the second attempt first because it will be more of a challenge or maybe even the third? @Docd187123 @RodgerThat @brutus79 want to hear your thoughts as well. If just hate to waste the energy on what i have on the first attempt knowing I'm going to hit it. Maybe my logic is off though.

 

[RodgerThat]

Ok so been thinking about how I'm going to attack this day that goes up to 105% of maxes. Wanted to run it by you and anyone else who wants to chime in.

Squat
1st 455
2nd 475
3rd 495

Bench
1st 405
2nd 425
3rd 435

Pull
1st 545
2nd 575
3rd 585

I know I will hit the first one for sure. So here is my question should I do the second attempt first because it will be more of a challenge or maybe even the third? @Docd187123 @RodgerThat @brutus79 want to hear your thoughts as well. If just hate to waste the energy on what i have on the first attempt knowing I'm going to hit it. Maybe my logic is off though.

This depends on my eyes. If you are planning on making it a mock my then those are your opening numbers so you don't bomb out but if you are simply trying to test maxes then I always go 5 pounds beyond what I know 100% is possible. I think I would make it a mock meet personally and find out what you could do in a true simulated scenario

 

[brutus79]

Ok so been thinking about how I'm going to attack this day that goes up to 105% of maxes. Wanted to run it by you and anyone else who wants to chime in.

Squat
1st 455
2nd 475
3rd 495

Bench
1st 405
2nd 425
3rd 435

Pull
1st 545
2nd 575
3rd 585

I know I will hit the first one for sure. So here is my question should I do the second attempt first because it will be more of a challenge or maybe even the third? @Docd187123 @RodgerThat @brutus79 want to hear your thoughts as well. If just hate to waste the energy on what i have on the first attempt knowing I'm going to hit it. Maybe my logic is off though.

Ego lift. Last pull should be 600 and last squat 500. Why? Because 'murica.

 

[Perrin Aybara]

Probably not what you want to hear, but I'd do it as written. 100% and then 105% or maybe 100%, 102.5% and 105%. For a number of reasons you don't want to be missing lifts right now and you're halfway to the mock meet anyway. Hold off a little longer for the big PRs.

Then on the real mock meet day (or real meet?) go big. Me personally I open with something I believe I can hit for 3-4, second attempt is something I believe I can hit for a double and third attempt is a PR. I wouldn't really call the first two attempts wastes of energy though. More that you're priming yourself for the third both physically and mentally.

Also, I agree 495 and 585 might as well be 500 and 600 when the time comes. I mean, it's just a few more pounds to break into the 500's and 600's, right? I do want to see you succeed with this and be happy with your numbers and I think shooting too high now and possibly missing some lifts could take away from where you could be at the end.

I'd go with this:

Squat
455
470
480

Bench
405
415
425

Deadlift
545
560
570

I know, boring and safe and so close to five and six plates, but it's all about the results on meet day, right? Just my perspective on it, brother. I'm with you on whatever you decide.

 

[Docd187123]

You only want to do what's listed so 2-3 sets if 1rep at 100-105%. You could do 1x100%, 1x102.5% and 1x105%

 

[theprodgicalson]

i would see how your first lifts go and base it off of that since this isnt technically a mock meet or a meet. if youre feeling great and 100% went well then id just go straight from 100% to 105%.

i agree with Doc, do it exact as its listed. its not saying you HAVE to do 3 sets. id rather see you not fail and keep fatigue down so you go into the rest of the blocks and kill it.

 

[ROB581211]

Tonight went really good. Felt like I had a good grove with DLs. Felt a lot more in my quads in the earlier part of the movement. Rack pulls as much as I dislike them seemed relatively easy tonight as well. Bench felt strong.

 

[Perrin Aybara]

What do you use for boxes? I guess I'm going to use the step aerobics platforms at my gym.

 

[ROB581211]

What do you use for boxes? I guess I'm going to use the step aerobics platforms at my gym.

I've used those before. I've stacked plates (this sucks) I've stood between 2 benches. Anything I can find that is a bit below the knee

 

[Perrin Aybara]

I've used those before. I've stacked plates (this sucks) I've stood between 2 benches. Anything I can find that is a bit below the knee

I hate using plates, too. I'm pretty good at improvising though, I'd make my own if transporting them wouldn't be such a pain.

 

[ROB581211]

@Perrin Aybara Just bring in 2 car jacks lol. That would be fucking halarious.

 

[Perrin Aybara]

@Perrin Aybara Just bring in 2 car jacks lol. That would be fucking halarious.

lol, I've got a pair outside. Would make doing reps interesting to say the least.

 

[jaymaximus]

I use 2 buff midgets.

(actually I do the aerobic steppers)

 

[ruckin]

Do none of you have power racks with adjustable safety bars in your gyms?

 

[Perrin Aybara]

Do none of you have power racks with adjustable safety bars in your gyms?

Yeah, I assume everyone does, but we're talking about block pulls or "deadlifts from boxes" as they're referred to on Sheiko.

 

[ruckin]

Yeah, I assume everyone does, but we're talking about block pulls or "deadlifts from boxes" as they're referred to on Sheiko.

Yeah but why can't you just do them from adjustable safety bars? There's nothing special about doing them from actual boxes, it's just about the height you're pulling from. I feel like I'm missing something.

 

[Perrin Aybara]

Yeah but why can't you just do them from adjustable safety bars? There's nothing special about doing them from actual boxes, it's just about the height you're pulling from. I feel like I'm missing something.

Well, pulling from the rack changes the mechanics of the movement by how the bar rests on the safeties rather than the floor. Pulling from boxes/blocks feels just like pulling from floor since the plates come to rest on the boxes/blocks.

 

[theprodgicalson]

What he said ^^^^^^^^^^^ @ruckin

i also use the stepper aerobic thingys for block pulls. ive also thought about building small platforms and putting rubber matting on top and just leaving them at the gym. a couple 2x4s and some plywood is all you would need.

Session looks like it went well @ROB581211. form feeling alot better on deads now that youre doing them regularly and also doing variations?

 

[Perrin Aybara]

My gym would raise hell if I left something like that there. Another guy tried to leave his deadlift jack, which is an invaluable piece of equipment and the manager demanded he get it out because it took up too much space. The manager doesn't lift, by the way.

Overall it's a decent gym though, allows chalk, deadlift platform, being loud, they play the local rock station and you can bring in any of your own stuff, you just have to take it with you when you leave.