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

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I'm actually really looking forward to hearing what you think. That way I can use your past experiences and your feelings on Sheiko to figure out WTF I'm gonna do next

I want to hear this too. I'm part-timing sheiko but very curious to hear what you think.

 

[ROB581211]

Finally had a night where all my pulls felt right. Felt really good tonight. The 465 for 4 sets of 2 was super smooth. Literally only took 45 seconds to 1 min max breaks. Bench was solid. All around a good night weight was 205.7. Happy with that as well.

 

[RodgerThat]

It's looking real good rob! Gotta post up a video of you pulling again so everyone can see you in those gorgeous sabos and see if we can't help you get a few extra pounds now that you've been doing it
For a while.

 

[ROB581211]

It's looking real good rob! Gotta post up a video of you pulling again so everyone can see you in those gorgeous sabos and see if we can't help you get a few extra pounds now that you've been doing it
For a while.

I've been running solo lately so I don't have anyone to shoot one. I hate asking random people to do that shit. I'll see if I can't set my phone up and do one that way. I think doing the deficit deads first set me up for my regular deads very well. Had lots of leg activation tonight. Felt it every single pull.

 

[Mr.B66]

Everything is still looking great Rob, firing on all cylinders i see.
After reading yours and a few others remarks on knee sleeves, im convinced they can help with my knee issues. Been having them since i started A2G a few months back. Never did them before but wish i did cause i fucking love them. New growth and deff getting stronger.

 

[Perrin Aybara]

Check out the last page of the bench press competition thread for some diy camera stand ideas.

 

[ROB581211]

Easy/cardio night

Lat pulls
120 x 20
140 x 16
160 x 14
180 x 12

Cable rows
140 x 20
160 x 16
180 x 14
200 x 14

Preacher curls plate loaded
70 x 20
90 x 16
115 x 13
135 x 9

Face pulls
70 x 15
80 x 13
90 x 10
90 x 10

Treadmill
1 hr
4 miles
Average HR 145

15 mins on the stepper

 

[ROB581211]

Tonight's didn't look like much but it was a tough one. That last set of 6 with 295 was tough. I had my doubts more than once in one set. I crushed incline bigger than shit though. I warmed up like this
135 x 8
185 x 6
225 x 5
Working sets
275 x 4
295 x 4 PR big time
275 x 4
275 x 4
275 x 4
275 x 4



Another day one step closer to some huge fucking lifts come the end of this.

 

[Perrin Aybara]

You were saying the other day you were trying to figure out what to do next. I think you should run DUP on your next blast. Kind of a combination like I did based on these templates:

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

r/powerlifting

I like the the setup on the second link better for the long haul. I also like the inclusion of AMRAPs. Allows you to set PRs every week and pretty much know exactly where you stand and how much progress you're making. The first link I like the fourth bodybuilding day and I know that's right up your alley, too. You could also add a couple accessories/isolations to the main days as well. That stuff is up to you while your main lifts will be worked out for you. Just plug and play and make gains.

Anyway, just thought I'd run that by you. If you decide you want to try it of course I'll help with getting it set up and everything. Plenty of time left on the Sheiko run to figure this stuff out.

 

[ROB581211]

Had pretty big night tonight.

Oly bar press
Behind the head
95 x 20
115 x 15
135 x 12
135 x 10
In front
135 x 15
155 x 12
185 x 10

Side raises
35 x 15
40 x 12
45 x 12
50 x 10

Rear delts
4 sets of 15 25lbs per hand

Upright rows
Ez curl bar
95 x 15
135 x 10
135 x 10
135 x 10

Shrugs one giant set no breaks
100 x 10
90 x 10
80 x 10
70 x 10
60 x 10

Cardio 45 mins run/walk/jog combo

Incline hammer strength press
140 x 20
180 x 16
230 x 12
180 x 16
140 x to failure (30)

Incline cable fly
5 sets of 12 40lbs per hand.

Tomorrow is a cardio only day. Somehow my fat ass is up to 213 tonight. Shoulders felt huge tonight

 

[Perrin Aybara]

Seated or standing press?

 

[ROB581211]

Seated or standing press?

Seated.

 

[Mr.B66]

I lie the giant set of shrugs, never tried that before but will tomorrow. My traps suck so im always looking for something to motivate growth.

 

[ROB581211]

I lie the giant set of shrugs, never tried that before but will tomorrow. My traps suck so im always looking for something to motivate growth.

They suck man. It works for me but it sucks. I have to sit and catch my breathe too. I don't do that BS and speed rep it. 2 seconds up pause 1 second down every rep. I take about a 10-15 second pause to get situated for the next weight.

 

[Perrin Aybara]

I used to like doing shrugs one side at a time on the Smith machine, they feel really good. It's like the only good use for the thing.

 

[RodgerThat]

I used to like doing shrugs one side at a time on the Smith machine, they feel really good. It's like the only good use for the thing.

I set the bar at the right height on the smith to tie my shoes... That's what it's for I thought? I like the idea of one sided shrugs, my gym has a shrugs machine that I could go single handle I'll try it tomorrow.

Rob what do you think your weight fluctuations from? Just more liquids and food that day? Do you always weigh at night instead of morning?

 

[ROB581211]

I set the bar at the right height on the smith to tie my shoes... That's what it's for I thought? I like the idea of one sided shrugs, my gym has a shrugs machine that I could go single handle I'll try it tomorrow.

Rob what do you think your weight fluctuations from? Just more liquids and food that day? Do you always weigh at night instead of morning?

I am currently eating whatever I feel like. Could be a number of things. I always weigh in the morning and at night. It's just water retention. I may have had a lot of sodium today or something idk.

 

[Mr.B66]

They suck man. It works for me but it sucks. I have to sit and catch my breathe too. I don't do that BS and speed rep it. 2 seconds up pause 1 second down every rep. I take about a 10-15 second pause to get situated for the next weight.

Well i might wanna rethink this !!!! The the 2 sec up with a pause and 1sec down, thats the game changer. Guess ill c what i can do and go from there.

 

[ROB581211]

Well i might wanna rethink this !!!! The the 2 sec up with a pause and 1sec down, thats the game changer. Guess ill c what i can do and go from there.

It's not as bad as it sounds. I use straps for this. It's wears the hands down and takes away from the reps if you don't

 

[ROB581211]

Didn't have time to post yesterday's workout. So here it is. Smashed it. Bench felt really strong and squats went great. Since the squats were lighter I used the sabos instead of Nikes. Wasn't a huge fan of them for that. The Nikes are King in that department.