Strength and Power
Member
Damn. When someone leaves a competition looking like they have just had a UFC fight, I would say it's definitely a hard lesson learned. That sounds like one hell of a day indeed.
MESO-Rx
Anabolic Steroids
Training Log
- Thread starter Strength and Power
- Start date
Strength and Power
Member
Wed.-(10% drops)
Front squat beltless- 405x5@8,365x3x5
Bench Press 3 second pause- 275x5, 300x5, 315x5@9,285x3x5
No assistance movements today.
Front squat beltless- 405x5@8,365x3x5
Bench Press 3 second pause- 275x5, 300x5, 315x5@9,285x3x5
No assistance movements today.
Strength and Power
Member
Friday-(10% drops)
Pause Squat(2 second beltless)-500x4, 520x4@8, 475x4x4
Bench Press- 365x4@8, 330x3x4
Seated front press- 275x5@8, 250x2x5 * felt a pinch in my right shoulder which caused some pain that continued after the set. Ended here to be safe.
Circuit Style- Ab and Bicep
Finally starting to feel my working volume begin to increase. All sets moved easily tonight and it was difficult to refrain from pushing further. I am attempting to control volume and at times it is difficult to refrain from pushing past my daily plan. When looking at yearly planning I have learned through past experience that the risk to benefit ratio just is not worth it.
Pause Squat(2 second beltless)-500x4, 520x4@8, 475x4x4
Bench Press- 365x4@8, 330x3x4
Seated front press- 275x5@8, 250x2x5 * felt a pinch in my right shoulder which caused some pain that continued after the set. Ended here to be safe.
Circuit Style- Ab and Bicep
Finally starting to feel my working volume begin to increase. All sets moved easily tonight and it was difficult to refrain from pushing further. I am attempting to control volume and at times it is difficult to refrain from pushing past my daily plan. When looking at yearly planning I have learned through past experience that the risk to benefit ratio just is not worth it.
Do you follow an RTS style template? How many days a week?
Strength and Power
Member
Yes and no. For this block I decided to follow the general structure, but have been doing more frequency with less daily volume. I was planning on using fatigue stops until I was able to get my volume back to where I want it to be, however my work capacity has come back quicker than anticipated. Now I am going back to controlled volume and using daily rpe to adjust accordingly. This will be a volume block. I plan on logging volumes and averages at the completion of each week.
Strength and Power
Member
Oh...I forgot to add....as of this time, I'm training 5 days a week. Off days are light stretches and cardio for recovery purposes. When I say cardio, I mean LIGHT cardio.
Strength and Power
Member
No training today. Over the past few days I have had a head cold and sore throat. Haven't really given it much thought, but today I felt as though I had been hit by a truck. Intended to do some light deficit deadlifts tonight, but going through my warmups 500 felt like 700. Just couldnt seem to work out the stiffness so I turned it in. Frustrating, as my work capacity really seemed to take off over the past several days, and now this. This damn weather is wrecking me. 70 degrees one day and 20 the next...Hopefully tmro i will feel better and I can be back at it.
Strength and Power
Member
Another day off. Still feel like hammered shit. On a side note...due to an upcoming hectic schedule, I am contemplating running sheiko programming. It will make it much easier for programming. For the next couple months I may be pressed for time when sitting down to figure out planning. I may use sheiko as a way to maintain current skill. My own programming typically produces better personal results, but this could assist me to maintain during this hectic time. I still intend to give training updates whenever I can.
Strength and Power
Member
Although I still haven't been able to fully kick this bug I seem to have, I went ahead and began running Sheiko on Monday. I was pleasantly surprised that I hadn't lost any work capacity from last week. The intensity was much lower than what I have typically been running, and everything felt incredibly light through all sets. I didn't feel fatigued at all until I suddenly began coughing up some serious nastiness with 2 sets left in my workout.
I still called it a successful day.
*Side note- I time all rest periods for decreased variables. Squats/Deadlifts-2.5 minutes, Presses-2 minutes
Monday
Front Squat-200x1x4, 265x1x4,330x3x4
Pause Bench-215x1x5, 260x1x4, 305x1x3, 325x4x2
Squat-365x1x3, 430x1x3, 500x4x2
D.B. Incline-130's x 2x8,*this is when I began coughing, and just transitioned to incline cable fly-30x2x8
Decline Situp 3x10
I still called it a successful day.
*Side note- I time all rest periods for decreased variables. Squats/Deadlifts-2.5 minutes, Presses-2 minutes
Monday
Front Squat-200x1x4, 265x1x4,330x3x4
Pause Bench-215x1x5, 260x1x4, 305x1x3, 325x4x2
Squat-365x1x3, 430x1x3, 500x4x2
D.B. Incline-130's x 2x8,*this is when I began coughing, and just transitioned to incline cable fly-30x2x8
Decline Situp 3x10
Strength and Power
Member
Wednesday
Deadlift to knee w/ 2 second pause-380x1x3, 460x1x3, 535x4x3
Pause Bench-215x5, 260x5, 305x3,5,7,4,6,8
Deadlift w/ pause above knee-420x1x3, 500x1x3, 570x4x2
Wide Pullups-4x6
Goodmornings-135x5x5
Again, everything moved very fast and the workout went great. By the time I made it to the goodmornings I had the dreaded back pumps kicking into high gear.
Deadlift to knee w/ 2 second pause-380x1x3, 460x1x3, 535x4x3
Pause Bench-215x5, 260x5, 305x3,5,7,4,6,8
Deadlift w/ pause above knee-420x1x3, 500x1x3, 570x4x2
Wide Pullups-4x6
Goodmornings-135x5x5
Again, everything moved very fast and the workout went great. By the time I made it to the goodmornings I had the dreaded back pumps kicking into high gear.
Strength and Power
Member
Well 1st week of Sheiko programming down. Due to various circumstances I wasn't able to get to the gym yesterday, and decided to double up on my training day to make up for it today. Morning and night session. Talk about wore out! So here is today's sessions.
Morning-
Pause Bench-215x1x5, 260x1x4, 305x1x3, 325x4x3
Pause Squat-330x1x3, 405x1x3, 465x4x3
Board Press(2)-260x1x3, 305x1x3, 345x2x3, 370x3x2
Seated Front Press-225x4x8
Hyperext.-Bwt x4x8
Evening-
Deficit Deadlift(beltless)-380x1x3, 460x4x2
Incline Bench-275x1x3, 295x1x3, 315x1x3, 325x2x3
Block Deadlift(4" below knee)-420x1x3, 505x1x3, 570x2x3, 650x3x2
Weighted Dips-50x1x4, 75x1x4, 100x3x4
Leg Press-570x5x5
Hyperext.-Bwt x4x8
I am glad Sheiko's assistance exercises aren't meant to be done in an aggressively taxing manner. In all honesty, I allowed myself to slack considerably during these because I was really feeling drained.
Morning-
Pause Bench-215x1x5, 260x1x4, 305x1x3, 325x4x3
Pause Squat-330x1x3, 405x1x3, 465x4x3
Board Press(2)-260x1x3, 305x1x3, 345x2x3, 370x3x2
Seated Front Press-225x4x8
Hyperext.-Bwt x4x8
Evening-
Deficit Deadlift(beltless)-380x1x3, 460x4x2
Incline Bench-275x1x3, 295x1x3, 315x1x3, 325x2x3
Block Deadlift(4" below knee)-420x1x3, 505x1x3, 570x2x3, 650x3x2
Weighted Dips-50x1x4, 75x1x4, 100x3x4
Leg Press-570x5x5
Hyperext.-Bwt x4x8
I am glad Sheiko's assistance exercises aren't meant to be done in an aggressively taxing manner. In all honesty, I allowed myself to slack considerably during these because I was really feeling drained.
Strength and Power
Member
Since I can't say that I even know what ia is, I would have to say no, sorry not the same.
IronAddicts.com
Strength and Power
Member
Oh. Ok. I know of the site from running across it in the past, but I have never been a member.
Strength and Power
Member
Well thank you Ms. Devika. It's still holding on to me but I'm far better than I WAS.Hope you're feeling better
