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

[brutus79]

495 squat




545 DL

Holy shit on that squat. You have 550 I would bet- you fucking bounced that on your shoulders you came up so fast.

Dead was pretty.

I had the same experience with sheiko- stagnant bench, lift in dead total but squat through the roof. I know all us guys want a big bench total but that squat represents the hard work you put in. 2.5 times body weight like it was a fucking feather in three months time. Bravo

 

[ROB581211]

Holy shit on that squat. You have 550 I would bet- you fucking bounced that on your shoulders you came up so fast.

Dead was pretty.

I had the same experience with sheiko- stagnant bench, lift in dead total but squat through the roof. I know all us guys want a big bench total but that squat represents the hard work you put in. 2.5 times body weight like it was a fucking feather in three months time. Bravo

I appreciate it man. The squats have just gone crazy the last month or so. Yea the 495 was heavy but it was up and down pretty quick. I definitely have a few more pounds in me but the end of it.

I think my deadlifts are making progress slowly. I think a lot of it has to do with the fact I don't have a great feel for it like I do on my squat.

Bench has just been stagnant. I can't really complain about a 4 plate bench but at the same time I wish at a minimum it was a little easier. Overall it was a good night. Plus that's the first time I have ever done all three lifts in the same day.

 

[jaymaximus]

Good lifts Rob

As far as the squats, Im wondering if its true for all PL programs. I know running the Texas Method my squats went up like crazy due to volume (3 days a week). Sounds the same with Sheiko.

Id be interested to see if anyone thats run any other programs says the same thing.

 

[ROB581211]

Good lifts Rob

As far as the squats, Im wondering if its true for all PL programs. I know running the Texas Method my squats went up like crazy due to volume (3 days a week). Sounds the same with Sheiko.

Id be interested to see if anyone thats run any other programs says the same thing.

Thanks man. I have no clue. I just know my progress on the squats has out done the everything else by a long shot

 

[Perrin Aybara]

I don't think the bench volume and/or intensity is high enough on Sheiko. I'm only about a month in, but bench has been a breeze so far.

 

[ROB581211]

I don't think the bench volume and/or intensity is high enough on Sheiko. I'm only about a month in, but bench has been a breeze so far.

Only reason mine got challenging is I upped my max 40lbs in the middle. I was crusien through at 365 as a max. I mean full 3+ second pauses

 

[Perrin Aybara]

Only reason mine got challenging is I upped my max 40lbs in the middle. I was crusien through at 365 as a max. I mean full 3+ second pauses

Yeah, as you know I shot low with 350 and I've started doing most of the benching paused and close grip to be more challenging. I'm supposed to do 315x1x3 tomorrow and that'll be the heaviest I've went so far.

 

[ROB581211]

Yeah, as you know I shot low with 350 and I've started doing most of the benching paused and close grip to be more challenging. I'm supposed to do 315x1x3 tomorrow and that'll be the heaviest I've went so far.

You may want to end up bumping it too 385 or a minimum of 365 of things don't get a little more challenging for you

 

[brutus79]

I appreciate it man. The squats have just gone crazy the last month or so. Yea the 495 was heavy but it was up and down pretty quick. I definitely have a few more pounds in me but the end of it.

I think my deadlifts are making progress slowly. I think a lot of it has to do with the fact I don't have a great feel for it like I do on my squat.

Bench has just been stagnant. I can't really complain about a 4 plate bench but at the same time I wish at a minimum it was a little easier. Overall it was a good night. Plus that's the first time I have ever done all three lifts in the same day.

This is just my opinion and experience, but I think you would have made more progress with the upper body if you had not had the extra arm work you did. Benching with powerlifting form is all about arms and you didn't let your arms rest as the program dictated. I have stepped my volume way back on a basic 5/3/1 and my strength has shot up crazily in just two months with doing each lift once a week. Less is more and rest is king. Great job man.

 

[ROB581211]

This is just my opinion and experience, but I think you would have made more progress with the upper body if you had not had the extra arm work you did. Benching with powerlifting form is all about arms and you didn't let your arms rest as the program dictated. I have stepped my volume way back on a basic 5/3/1 and my strength has shot up crazily in just two months with doing each lift once a week. Less is more and rest is king. Great job man.

Your more than likely right. I'm just addict man. I've done a lot of in between work along the way. I'm definitely gonna give these last few weeks the full recovery time. See how it all pans out

 

[Perrin Aybara]

This is just my opinion and experience, but I think you would have made more progress with the upper body if you had not had the extra arm work you did. Benching with powerlifting form is all about arms and you didn't let your arms rest as the program dictated. I have stepped my volume way back on a basic 5/3/1 and my strength has shot up crazily in just two months with doing each lift once a week. Less is more and rest is king. Great job man.

I didn't even think about that, but I think that might be part of it, too. That's why most powerlifting programs are only 3-4 days a week. Rest is key.

What I like about 5/3/1 over Sheiko is the AMRAP sets. They aren't so heavy they kick your ass, but they're heavy enough to make a lot of progress. I just ran another program that included them and my strength shot way up.

It's too early for me to make a real judgement on Sheiko yet though, I'm just a month in. I just miss taking the occasional set to the limit, I guess. My body does feel great doing it after the beating it took on cycle, most of the aches and pains are gone.

 

[Docd187123]

Nice lifts Rob. The true test comes soon.

 

[theprodgicalson]

whippy bar! you had at LEAST another 40#s for sure

Congrats Rob! you might as well post the bench video.
i think you'll also do well with sumo. your back angle is just too perpendicular to the floor is the problem. which may be something with your limb lengths, or mobility, not allowing you to get into proper postion. if you could correct that in conventional, i could only IMAGINE what you could pull. with how you squat i think trying out sumo is definitely in order. its very similar to squatting from the bottom up.

 

[ROB581211]

whippy bar! you had at LEAST another 40#s for sure

Congrats Rob! you might as well post the bench video.
i think you'll also do well with sumo. your back angle is just too perpendicular to the floor is the problem. which may be something with your limb lengths, or mobility, not allowing you to get into proper postion. if you could correct that in conventional, i could only IMAGINE what you could pull. with how you squat i think trying out sumo is definitely in order. its very similar to squatting from the bottom up.

The only person I had to take the bench video was my spotter so I couldn't get one. That's what I've heard from a couple guys now about a whippy bar. My gym sucks when it comes to that kind of stuff. The damn place only has one squat rack [emoji19]


I'll definitely be trying sumo once I'm done. Thanks for the congrats. I pretty happy overall. Hopefully the numbers go up a little by the end

 

[Perrin Aybara]

Gotta work on your DIY camera stand skills, brother.

I really just can't tell what the issue on deadlift is, limb lengths or setup or whatever. You and I are about the same height and if you looked at my old deadlift videos I had the same problem for a long time and eventually worked it out, so it's possible it'll correct itself with enough practice, trial and error. I'd still give sumo a shot though, no need for maintenance conventional during that time, sumo will keep your strength up on conventional up.

I agree that once you get this dialed in your deadlift is going to rocket upwards. 600+ in no time.

 

[ROB581211]

Gotta work on your DIY camera stand skills, brother.

I really just can't tell what the issue on deadlift is, limb lengths or setup or whatever. You and I are about the same height and if you looked at my old deadlift videos I had the same problem for a long time and eventually worked it out, so it's possible it'll correct itself with enough practice, trial and error. I'd still give sumo a shot though, no need for maintenance conventional during that time, sumo will keep your strength up on conventional up.

I agree that once you get this dialed in your deadlift is going to rocket upwards. 600+ in no time.

I hope so man. I'd hate for my squat to over run my deadlift

 

[ROB581211]

Tonight was just real light cardio. 30 mins slow pace for the most part. Did a lot of stretching afterwards.

 

[ROB581211]

Tonight's WO was breeze. Finished the whole thing in just over a hour. Its amazing the changes from the beginning to end of this program. I don't I ever took over. Minute break between sets. I did have someone working in for the first couple sets of bench but other than that I did the reps swapped the weight started right back up.

 

[ROB581211]

Today was a really good day. Everything went great. Seemed to take me a bit to get warmed up but once the blood was flowing it all went great.

 

[Perrin Aybara]

For sure can see the similarities between the two versions. Mine just had a few little differences.