Sunday

Incline Walking, 4%, 3.1 mph - 1 hr

BWT was 267 today, down 4 lbs so far.

Saturday - Bench Assistance

Military Press, standing - 145x3, 165x3, 185x10 (PR)
Wide Grip Pullups - BWT x 7 x 3 reps
Wide Grip Bench - 265x11 (PR)
Assisted Pullups - 130 lbs x 2 x Failure
Shoulders, some cable tris.

pumped.

meet writeup

got in to orlando around 330-4 friday with minimal incident. went to OBB to help out with loading and help out bennet with deadlift day. he wanted to try 635 with the oki bar since his pull has been coming along. he smoked 585 then went to 635 and missed mid thigh. definitely good for 620 or so. helped move shit and put together a monolift, weighed in around 255 then got to bed.

saturday

started around 930-10 and got moving

squats

opened in 2-ply pro briefs and loose single ply king squatter

585 good with 3 whites, smoked it

switched to the ACE

675 good with 2 whites not bad

705 good with 2 whites felt pretty solid

bench

used the 2-ply F6

545 fuckin missed, tried to press straight up and just botched it

555 good 3 whites

600 missed half way, should have pressed smoother and not been a vag

deadlift

used just the ACE, conventional

525 good, 3 whites

550 good, 3 whites (clinched the total)

600 blew it up to mid thigh then dragged to about an inch from lockout with a minor hitch and held it there for 1000000 years, finally the judge or the announcer told me to just put it down. this is definitely attainable by the next meet

overall total: 1810

pretty happy with the total despite my missed benches and pull, not bad for 1st real multiply meet.

bennet and all the OBB guys were awesome and very friendly and helpful all day. lots of strong people who were all also very cool. check out elitefts to see how Jo Jordan and Brian Carrol did, disgusting all around

time to PA

Friday

Cardio at 2 pm - 30 min incline

Deads at 5 pm:

Off the deficit, about 2.5" - 455x5 no belt. Not hard.

Stiff Legs, no deficit - 405x6, no belt.

Abs

Front Squats - 225x3, 275x3, 315x4 (PR)

Back Raises - 75x10

Done.

Thursday Cardio

Cardio - 1 hr incline walking at 4.5%, 3.2 mph. Borrriiinnnggg.

meet week

monday

did a raw warmup of all 3 lifts

squat up to 405x1

bench up to 315x1

deads up to 315x1

yes i am aware that my bench is the same as my deadlift and yes my bench will be higher than my deadlift at the meet

thursday

bike 10 minutes

deads 135x8

rows 135x5

db bench

50x8

time to eat, bw was 257 while very hungry so i think ill hit the platform around 260 or so

im going to try to get videos of as much of the meet as i can

Tuesday: Lower

Lower days are the only ones that are getting worth posting:

Squat

*5 mins elliptical w/ dynamic hams/hip flexors

-Start with bar to get loose, then go to 95 pounds

135x5
185x5
225x5
255x5
270x5 (add belt on all top sets)

Single Leg Sled Leg Press

Work to a PR x 5 reps

Reverse Hypers

BW x 8 x 4 --> These get the blood flowing into my L-spine and usually prevent any abnormal low back soreness

SUPERSET w/ Planks

30 second holds --> b/c that's all I have the patience for

Cardio

Elliptical x 25 mins (some intervals in there)

Stretching

Hold all 30 seconds:

Hamstrings
Hip Flexors
Quads
QL/Trunk Rotation
Piriformis

DONE

Sheiko 29, week 4, day 2

Long workout, but killed it.


Bench Press
5 1 50% 143
4 1 60% 171
3 2 70% 200
3 2 80% 228
2 3 85% 242
Deadlift
3 1 50% 258
3 1 60% 309
3 2 70% 361
3 2 80% 412
2 3 85% 438 (belt)
2 3 80% 412 (belt)
Bench Press
5 1 50% 143
5 1 60% 171
5 4 70% 200
Flyes
10 5

Monday Squats

Hi Bar no belt - 365x8,6 all easy.
Abs - Decline bwt x25x2
Hi Bar GM's no belt - 255x8,6
Reverse BB Lunges - 225x5, 255x5

Sheiko 29, week 4, day 1

Final week of Sheiko.


Squat
5 1 50% 193
4 1 60% 231
3 2 70% 270
3 5 80% 308
Bench Press
5 1 55% 157
5 1 65% 185
4 5 75% 214
Flyes 10 5
Dips 8 5
Front Squat
5 2 40% 154
4 2 50% 193
3 3 60% 231
Good Mornings
5 5

By the time I got to good mornings, my lower back was really sore. Not sure if it was the squats or it was sore before that, but went real light.

Sunday, Military Press and Bench Assistance

1st real day back since the meet. I'm starting a diet today that should take me down to the low 240's over the course of the next couple months. This should drop some fat and hopefully not too much muscle, then I can rebound back up and be leaner at a heavier bodyweight. Training will be slightly more volume focused, but still have heavy lifting at the core.

Military press, thumbs over inner rings: Warmup to 175x10 (easy), 175x6 (easy). This felt really good and is a PR, despite not military pressing for months. Funny.

Wide Grip Pullups - BWT. x 5setsx 3 reps. Gonna be making some improvements here as the weight comes down.

Wide Grip Bench - 245x9 (not failure), rest 5 breaths, 245x6, rest 5 breaths, 245x2. I guess this is similar to DoggCrap style.

BO Rows, with 25's - 225x8,6 (not failure)

Tri Rockers - 45'sx15,12,10
Recline DB Curl - 45's x 10,5

heavier bench

didnt want to shirt up today since the meet is almost here plus i only had carlin and didnt want to subject him to that

raw reverse band (both light bands ~ 145-150 off at the chest, still like 50 off at lockout)

full range

up to 405x3

add 2 board

455x3

495x1

545x.5 carlin grabbed it because it slowed down

JM's

2x10x135

1 arm db rows

1x20x100 each arm

(DE)load squat

squat in briefs, "light" work to start tapering towards the meet

up to 315x1 raw + 2 light bands

add briefs

315x3 + 2 light bands

3x2x405 + 2 light bands

sumo deads with briefs

up to 405x1

high bar, RAWWWW squat to super low box (like israetel depth)

225x10

time to eat

Deload Bench..sort of

Benched Wednesday -

Flat bench - Warmup to 315x1, then 225x22 (PR). Out of breath afterwards.
BO Rows with 25's - 145x15,15,10,10
Lat Pulls - Light

Done.

Sheiko 29, week 3, day 2

Deadlift off box (6" box)
3 1 50% 258
3 1 60% 309
3 2 65% 335
Bench Press
5 1 50% 143
4 1 60% 171
3 2 70% 200
2 3 80% 228
2 2 85% 242
3 2 80% 228
Flyes 10 5
Deadlift from pins (knee)
4 1 60% 309
4 2 70% 361
3 2 80% 412
2 3 90% 464
Lunges 5 5

raw bench

still deloading

bennet missed a 365 raw bench right when i got there, kinda sucks, but we are pretty worn down. he will get it soon

for me

reverse bands (orange light bands)

3x3x315 varying wide grips

floor press

3x5x275

incline db rollers

2 or 3 x 12 x 40's

donezo

Meat Report

Feldman, Alex Hamilton and myself took a nice little drive to upstate NY this past weekend to compete in the Iron Asylum Meet hosted by the SSA Federation. After 9 hours on the road, we arrived at the meet site to weigh in. The location was actually an old school, and the lifting platform was in the old school gymnasium. Turns out the McCaslins (meet directors) actually live in the school, and they converted the non-living space to a powerlifting gym. The whole place has a run down, dark atmosphere, great for lifting.

After weighing myself in at a FAT 273, and Hamilton making the 198's, we proceeded to clean house at Wal-Mart and then hit up KFC to increase the pre-meet bloat.

Meet day:

Squat: 500 - good, 550- good, 570 - miss

Bench - 330-good, 370-good, PASS

Deads - 525 - good, 580 - good, 600 - miss at mid shin, out of gas.

I played my attempts with the goal of getting a 1500 total. Looking back, I probably could have gotten 600 if I jumped right to it, but if I had missed, then I wouldn't have hit a 1500 total OR hit a 600 dead. In the end it's always better to get one goal than fail at both.

Moral of the story: Pick your attempts with a goal in mind, and don't deviate from the plan.

last deadlift session

starting to deload

reverse green bands, straps down on ACE

3 or 4 (cant remember) x 1 x 545

super set GHR with pullups

bw X 10,8,10,8,10,10

seated GM's off pins, did these to try to simulate something i read about Dr. Squats before, apparently he used to use the 45 degree back raise and put his back in a rounded shitty position with a barbell on it and arch into good position. our 45 degree is in a crowded area so i did these off a bench in the rack

3x8x135

dicked around with various lat exercises

raw bench tomorrow and continuing to taper down

Sheiko 29, week 3, day 1

Definitely feeling the stress of this program. Cut down the sets of DB flys and GMs by 2 as well. Got the main things in.


Squat
5 1 55% 212
4 1 65% 250
3 2 75% 289
2 4 85% 327
Bench Press
5 1 50% 143
4 1 60% 171
2 2 70% 200
3 6 80% 228
Flyes 10 3
Pushups 10 5
Squat
3 1 50% 193
3 1 60% 231
3 1 70% 270
3 4 80% 308
Good Mornings
5 3

Sheiko 29, week 2, day 3

10/15/2010

Rough workout, not enough calories and lack of sleep. Also sore from day 2.


Squat
5 1 50% 193
4 1 60% 231
3 2 70% 270
2 5 80% 308
Bench Press
5 1 50% 143
4 1 60% 171
3 2 70% 200
2 2 80% 228
3 1 75% 214
5 1 65% 185
7 1 55% 157
Flyes 10 5
Squat
5 1 50% 193
5 2 60% 231
4 4 70% 270
Good Mornings (standing) 5 5

shirt work

ah its good to be back

warmed up raw

385x1 medium grip

add shirt

455x half rep

add 2 board

495x2

remove 2 board

545x1 to chest (opener)

add 2 board

585x2

add 3 board

605x2

shirt work went very well, all weights went fast

raw 2 board + half foam roller medium grip

365x5

405x5

face pulls

3 sets, 10,10,12

band tricep pushdowns

50 reps with lights

55 reps 1 handed green band

time to eat

squats

been feeling more and more like myself. goal for today was to work up to an opener and 2nd

forgot my single ply in the car

worked up to 405 raw

add briefs

495x1

545x1

add ace bottoms

605x1

635x1 (high for both)

straps up loose

685x fail twice about 4 inches after the hole

add reverse light band (takes off very little)

685x2 (finally hit depth on the 2nd)

so this is still a projected 2nd and i think its doable with knee wraps added in and a normal weight. so as it stands right now i plan to go 585 (briefs and single ply), 685 (full gear), hopefully up around or over 700 for the 3rd

gm's to pins

135x8

225x6

225x6

band gm's

1x10xgreen band

abs

1 trip forward and backward car push

today was good even though i missed twice, i figure this is the last of the sickness affecting my lifting hopefully since the gear fit fairly tight and i blew some caps in/around my eyes

bench tomorrow

Sheiko 29, week 2, day 2

Deadlift to knee*
3 1 50% 258
3 1 60% 309
3 2 70% 361
2 4 75% 386
Bench Press
6 1 50% 143
6 2 60% 171
6 4 65% 185
Flyes 10 5
Deadlift from pins**
4 1 55% 283
4 1 65% 335
4 2 75% 386
4 4 80% 412
Lunges 5 5

*this was a deadlift to the knees, pause, then complete the rep.
**rack pulls from knee level.

raw bench day

kinda disappointed with today. as you all know i pride myself on my bench

bench

275x4 (didnt realize this was a work set and didnt do full 5 reps)

325x5

365x3

this is what pissed me off, ive hit this for 5 or 6 before and the 325x10 before, but not today. probably still left over weakness from being sick, but frustrating to say the least

wide grip 2 board

315x3

365x3

375x3

standing military

135x8

155x8

185x3+3 with help

cable tris

many

so funny story: some skinny dick head asked us for a spot on squats in the pneumatic squat rack. apparently this kid is notorious for this maneuver of only getting 3 reps and like 8 with help, lots of help. so sure enough bennet pawns him off on me. mind you this kid is 150lbs tops, he has 275 on the bar and tells me "as many as i can get, but this is almost twice my bodyweight so i dont know" he proceeds to do like 3 half reps and says "help me go down" i said "what" and he dropped to the ground and the bar dropped on my forearms. the dipshit says "you just suck at spotting" as hes laying in a pile on the floor. i nearly lost it and yelled at him "no, that was fucking stupid dont ever do that shit again"

bennet found all this very entertaining

sheiko 29, week 2, day 1

Squat 5 1 50% 193
4 1 60% 231
3 2 70% 270
2 5 80% 308
Bench Press
5 1 50% 143
4 1 60% 171
2 2 70% 200
3 5 80% 228
Flyes 10 5
Pushups 10 5
Front Squat
2 3 45% 173
2 3 55% 212
2 4 60% 231
Good Mornings 5 5

deads

today went better than expected, amazing what a few extra thousand calories will do

went conventional with the ACE and it was sadly looser than id like seeing as i weighed in at 251 today

5 singles at 525, form was feeling best it ever has for conventional. hoping to pull 565 at the meet

raw deficit conventional (bar was half inch away from foot)

135x5

225x5

315x5 all no belt

365x1 easy with belt decided to be smart and stop

shrugs supersetted with lats

up to 495x6 with hook grip

seated rows with close handles

few sets by stack

so overall not bad considering. time to eat large cheese pizza

Sheiko 29, week1 day 3

From Friday:


Bench Press
sets reps
5 1 50% 143
5 1 60% 171
4 1 70% 200
3 2 75% 214
2 2 80% 228
3 2 75% 214
4 1 70% 200
6 1 60% 171
8 1 50% 143
Flies 10 5
Squat 5 1 50% 193
4 1 60% 231
3 2 70% 270
3 6 75% 289

"DE" Bench

Deloading, so I kept this short and moderately sweet.

Bench - Singles to 315. Felt easy.
Lat Pulls - Shmegma sets by shmegma reps
DB Incline - 70's 15, 12. Easy
Tri Pushdown on Pullups machine - 120 lbs x 25,20,20

Done. Time to rest. Meet on Saturday.

ME bench

things dont always work out the way theyre planned but whatever

joel had to stay at work for a while longer than expected so i went solo for most of it

"ME" raw floor press

up to 315x3

3x2x365

little tougher than it should have been but im still down in weight and all that

pin presses (4-5" ROM)

tripples up to 515

single at 545

wanted to handle my opener in some way so thats how it went

JM's

2x8x185

cable rear delts

2x10

"squat" day

well i was supposed to bench raw wednesday but did not because ive had some fucked up intestinal thing going on since monday night. feeling weak and small.

today i decided that i felt better enough and went in to raw squat and help bennet. he was not pleased that i was skipping gear work so close to a meet but i would have shat my squat suit in the worst way.

warmed up to 455x1 raw

tried 475 and missed (felt weak and dropped too fast)

went to 455x3

tried GHR

bwX5 almost pooped

spotted bennet as he squatted 765 to a box with reverse awful bands that provide very little help, pretty impressive i must say, it moved fast and the manlet was pleased

im going home this weekend and will attempt a ME shirt bench with Joel at muscles gym (hopefully)

Test day of Sheiko

Just squatted based on the program. My squat numbers have taken a major hit. I decided to set my oly squat max at 405, and that was tough..

warmup
205x1x5
245x2x4
285x3x2
325x2 (realized this was heavy, was going forward)
315x4x2 (wore a belt here)


Frustrating.

Getting close to it

Guess I'm bloating up, got 2 compliments at the gym that I'm looking big and strong as an ox.
I'll disagree with both statements and remain humble.

Hit a few reps on decline with 265, felt stable so we'll see how next week goes. Short term goal is to put up 275x5 easily.

On a completely unrelated note:

deadlift

i was feeling as though i wouldnt even post about this workout but it turned out ok

walked in feeling sore as shit from the weekend and fridays squatting

deadlift

warmed up to failure at 315 sumo

threw on ace, straps down (sumo):

405x1

455x fail several times

405x1,1,f,f,f

decided that i suck at sumo now, apparently forgot how to pull sumo in the last 4 weeks after pulling 545 easily the first time trying it with less gear, but i guess the lesson here was to go back to conventional

worked up to 495x1 easy conventional straps up loose

545x1 with the last inch hitched, if its not one thing its another. less worried about it through, might be able to pull mid to high 500's at the meet, deadlift PRs are overrated.

oh and bennet pulled an easy 585 that bastard

rack pulls raw just below the knee:

triples up to 495

lat work, some cables and such ending with a few pullups

lots of chicken and rice. oh and after the shower i found a silver dollar sized bruise on my ass cheek.

Bench Assistance

Ugh, feeling weak(er) right now. Might be coming down with a cold.

Close grip bench - 275x5, 295x5, 325x3
Bent over rows (45's) - 225x10, 245x10, 265x6
Flat DB Bench - 100's plus monsters x8, 100's x10 no bands
Lat Pulls - 4x10 at lighter weights
Rockers - 55'sx3x12

shirt work

getting closer to the meet so more work with opener and attempts

worked up to 385x1 medium grip raw

add shirt

455x half rep

495x2 to 2 board

545x1 to chest

585x2 to 1 board

605x2 to 2 board

raw medium grip 2 board + half foam roller

2x5x365

db rollers super setted with delt raises (1 set)/face pulls (2 sets)

2x8x60's (rollers)

1 set of purple band tri extensions with the band looped under the bench

done

squats

the goal for the night was to work up to my opener and then my 2nd attempt with reverse bands

up to 405x1 raw

worked up to 585x1 with briefs and suit bottoms

went straps up for 625x1 with some help, not pleased

added knee wraps and flat out stalled halfway with 655 so i was real pissed as this was supposed to be my opener

said fuck it and added the ACE and took off the knee wraps

675x1 high

add reverse light:

725x1 lower but still high

done, wouldve done more if the squats hadnt taken 2+ hours and meghan is in town for the weekend so i felt bad leaving her waiting all night. so the plan is to keep working in the ACE for the meet since the single ply gives me virtually dick for support. the plan is to open in briefs and the single ply with 585 to get in the meet and have a 40 lb meet pr then add the ACE and see how close i can get to 800

after training i took crown to the face all night and generally made an ass of myself. hungover as fuck all day, but it was kinda cool, i got my army medic buddy to hook me up to an IV

Deads

Got to the IM late and just did the basics tonight. I'm 2 weeks out from the meet right now, so I didnt want to do anything dumb...

Deads - 405x2, 495x1, add belt, 545x1. Felt good for still being sore and walking in tired.
SLDs', no belt - 405x7 (PR)
Lat Work - Various machine rows and Chuck V pulldowns

Feeling good. Gonna do some lighter work next week then deload the week after.