Sheiko strikes again

[franchise24]

To loosen up your hips some, try hanging from a 200lb resistance hand choked off on a pull up bar or power rack. Put the band right around your hips and invert upside down.

as @Perrin Aybara said. i do notice a dip in strength after coming off. that mostly could be because the last two times i used tren i was peaking for a meet. and there will be a small drop off from that also. learn from our expeince, do not fail reps in training. erase your mind about failing reps and pay attention to what your body is telling you that day, during that lift. fuck the weight. some days you will feel off. dont over exert on those days.

and to further compound on what @Docd187123 is suggesting, and POB will suggest too...
i give you a video from the man, the myth, the messiah....Super D!


do this damn near every session. when i forget to do it, i notice a difference for sure. only takes me about 5 minutes, but helps out a shit ton

I have seen some vids on Super D's lower back Protocol. Do you guys do this solo? Or do you have a partner assist you?

 

[theprodgicalson]

I have seen some vids on Super D's lower back Protocol. Do you guys do this solo? Or do you have a partner assist you?

i do it solo, i dont find it very hard to do by yourself. you may need to get something to stand on to get it around your waist. but as soon as i tilt backwards and upside i move it. i generally use a 3 or 4 board press we have lying around

 

[Docd187123]

I have seen some vids on Super D's lower back Protocol. Do you guys do this solo? Or do you have a partner assist you?

When I'm with POB he does it for me in the mono at his gym. When I'm at my gym I do it solo. Just stand on a box and choke a resistance band off the pull-up bar. Step through and and put it around your hips. Invert yourself and push the box out the way so you don't hit it but keep it close enough so you can get at it to get upright again.

 

[franchise24]

i do it solo, i dont find it very hard to do by yourself. you may need to get something to stand on to get it around your waist. but as soon as i tilt backwards and upside i move it. i generally use a 3 or 4 board press we have lying around

When I'm with POB he does it for me in the mono at his gym. When I'm at my gym I do it solo. Just stand on a box and choke a resistance band off the pull-up bar. Step through and and put it around your hips. Invert yourself and push the box out the way so you don't hit it but keep it close enough so you can get at it to get upright again.

Thanks I will try this tomorrow.

 

[ickyrica]

Competition squat
135*10
225*5
315*5
405*5
Fatigue drop
365 3*3

Good morning
225 5*5

Bulgarian split squats
5*7

Feeling OK in general after the workout. Power is getting better, so that helps. I was goofing around last night and am pretty sure I hurt a rib. I didn't break one, been through that before, but it's like the tissue in between is torn a little. I remember when i broke a rib I was in tons of pain for a day or two. This isn't even close to that.

 

[Docd187123]

Competition squat
135*10
225*5
315*5
405*5
Fatigue drop
365 3*3

Good morning
225 5*5

Bulgarian split squats
5*7

Feeling OK in general after the workout. Power is getting better, so that helps. I was goofing around last night and am pretty sure I hurt a rib. I didn't break one, been through that before, but it's like the tissue in between is torn a little. I remember when i broke a rib I was in tons of pain for a day or two. This isn't even close to that.

Could be a strained intercostal. I had one of those on a heavy squat and couldn't breathe right for days. Was in pain but not intolerable.

I would work a bit more on your warmups before jumping into your work sets and drop sets. For example on comp. squats:

Bar x 10
135x10
225x5
315x3
340x1
365-370x1
And then jump to 405

 

[franchise24]

Competition squat
135*10
225*5
315*5
405*5
Fatigue drop
365 3*3

Good morning
225 5*5

Bulgarian split squats
5*7

Feeling OK in general after the workout. Power is getting better, so that helps. I was goofing around last night and am pretty sure I hurt a rib. I didn't break one, been through that before, but it's like the tissue in between is torn a little. I remember when i broke a rib I was in tons of pain for a day or two. This isn't even close to that.

Once I get to 225 I like to pause during my warm-ups. For me it allows my hips to sink and open up. Could just be all mental for me. But it works for me.

 

[ickyrica]

Happy Easter Meso!!!!

My rib is feeling OK. Tender but not bad at all, can't see it impacting me much if at all.

 

[MindlessWork]

Happy Easter Meso!!!!

My rib is feeling OK. Tender but not bad at all, can't see it impacting me much if at all.

That must be good news so rest up and have a great Easter!

 

[ickyrica]

DL
135*10
225*5
315*3
405*1
425 5*5 rpe9 on last set

Spoto Press
bar*20
bar*15
135*10
185*5
225*5
275 5*7 rpe9 on last set

Deficit DL
315 5*3 felt like a rpe9 on all 5 sets

Starting to feel some momentum in the correct direction here. Happy as can be about that. Water, carbs, sleep. Water, carbs, sleep. water, carbs, sleep.

 

[ickyrica]

it's true. I'm transitioning...

 

[ickyrica]

Competition bench
135*10
185*5
225*3
275*1
315*1
330*3 rpe8
FD 10%
300 4*3 rpe9

Box squat
135*10
225*5
315*3
405*1
415*5 rpe9
FD 10%
365 4*5 rpe8

Floor press
225*7
225 4*5 rpe9

Strung a couple good workouts together here, things are leveling out and that's good.

I was surprised about my bench. Gives me hope for the competition.

 

[Ironlyfe80]

Competition bench
135*10
185*5
225*3
275*1
315*1
330*3 rpe8
FD 10%
300 4*3 rpe9

Box squat
135*10
225*5
315*3
405*1
415*5 rpe9
FD 10%
365 4*5 rpe8

Floor press
225*7
225 4*5 rpe9

Strung a couple good workouts together here, things are leveling out and that's good.

I was surprised about my bench. Gives me hope for the competition.

Solid work brother!

 

[ickyrica]

Fuck you POB. God damn.

 

[ickyrica]

Competition Squat
135*10
225*5
315*3
365*1 rpe8
405 4*2 rpe9, all 4 sets
385 11*2 rep9 on last two sets

Was supposed to work into a 15*2 but after a few sets at 405 I was feeling torched and decided to drop 20 pounds. The final push to drop weight were video reviews in between sets. I am loving reviewing my sets, it tells me so much about where I am at and how to adjust. Really, can't recommend video reviews enough. I'm not sure how coach will feel about dropping weight but I wanted to get a solid workout in and felt that would be a better choice than pushing through a bunch of shitty sets with retarded form. I am happy with the choice.

Good Morning
225 5*3 rpe8, should have been around 250 or a little more imo...

Bulgarian Split Squat
100 5*7 rpe9, these are tough for me man...

Not my finest day in the gym but it will do. I'm still happy with my progress after dropping the tren, that had me a little worried when my hormones fluctuated like that. Everything feels like it is leveled out and I cant wait to get into the final stretch.

POB has me feeling like I am in the movie fight club. My whole body feels beaten down and I love it.

 

[ickyrica]

Kinda raw at the beach today. Trace Adkins concert @ 8. Had to get out if the house

 

[MindlessWork]

Have a good time at the concert, Icky. I just got back from the gym doing legs Did deadlifts...oh I am so spent as did like 6 sets total topping out at 365 for a single.

 

[ickyrica]

Have a good time at the concert, Icky. I just got back from the gym doing legs Did deadlifts...oh I am so spent as did like 6 sets total topping out at 365 for a single.

4 plates soon..

 

[MindlessWork]

4 plates soon..

I did 4 plates a few weeks back but wasn't able to do it again. My hams and glutes still need work but getting there so 4 plates by summer cycle is doable.

My shitty leg genetics and the poor condition of my knees are what's kinda holding me back. Still will keep plugging away.

 

[franchise24]

View attachment 67356
Kinda raw at the beach today. Trace Adkins concert @ 8. Had to get out if the house

Looks like it's going to be a good time.