Monthly Archives: July 2013

Training – 07/27/2013 – Sheiko 37 W2D5

Squat
135×5
225×4
270×4
315x3x2
340x3x6

Bench Press
135×5
175×5
195x4x2 (Paused)
210x3x2 (Paused)
225x2x2 (Paused)
210×4(Paused)
195×5
165×6
135×7

Squat
245×3
295×3
340x2x4

Holy Squat volume batman! This was a crazy amount of sets. It’s funny though, towards the end I felt pretty fatigued squatting but the bar speed didn’t really slow down that much.

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Training – 07/25/2013 – Sheiko 37 W2D3

Sumo Deadlift
135×5
225×4
270x4x2 (Paused at Knee)
315x4x4 (Paused at Knee)

Bench Press
45×5
135×5
175x5x2
195x4x5 (Paused)

Sumo Deadlift
225×4
270×4
315x3x2
340x3x5

This workout ended a lot better than the last one. I think what happened on Tuesday was that while I did sip orange juice I didn’t hydrate enough on top of that and I got really dehydrated. This time I drank a shite ton of liquids.

These first set of sumos were supposed to be up to the knee but I was inspired by Ben Rice to try pausing these at knee. These were pretty brutal on the low back and these pauses weren’t super strict and sometimes I missed the knee. Still learning sumo style.

On the second set of sumos I realized I was dropping my hips a lot lower than they needed to go. Once I started higher the movement became quite a bit easier. Still have a lot of work to do to get this movement down.

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Training – 07/23/2013 – Sheiko 37 W2D1

Squat
45×5
135×5
225×5
275x4x2
315x3x2
360x2x5

Bench Press
135×5
175×4
195x3x2
225x2x6 (Paused)

Squat
245×3
295×3
340x3x4

This workout kicked the crap out of me. Like lying on the floor with a splitting headache afterwards. I’ve never felt nauseous after a workout before. I think part of it was do to the heat. Going to have to get a box fan and turn it on full blast.

This time I did sip some orange juice throughout and it made an appreciable difference on my energy levels.

The 225x2x6 is definitely a sort of paused bench volume PR. Crazy how easy this was.

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Sheiko 37 W1D5

Bench Press
45×5
135×7
155×6
165×5
185×4
195x3x2
210x2x2 (Paused)
195x3x2
185×4
165×6
155×8
135×8

Squat
45×5
135×5
225×5
270x4x2
315x3x2
340x3x5

A lot has happened since the last time I posted anything.

– I finished Sheiko #29 (for Bench)
– I moved into a house
– I built a gym in the garage
– My girlfriend and I flew home to take part in my sister’s wedding
– We went camping on Clearlake and tubed down the Russian River

Since I’ve been so busy and also transitioned from my old gym to my home gym my workouts weren’t super consistent. I was only really concerned with finishing Sheiko 29 for Bench. Didn’t test at all since finishing it but I can tell from the bar speed that I’ve definitely gotten stronger on Bench.

The Squat, however, is another story. While I was finishing up Sheiko and making the transition from gyms I did some high-bar work since I’d never done much. It was pretty tough and I enjoyed the challenge but I’ve definitely lost some of my adaptation to heavy ass weight. I decided to jump straight into Sheiko 37 for Squat and Deadlift since it’s only a slight increase of volume from 29. I programmed the two lifts too heavy initially and had a bad time the first half of the week. The 340x3x5 was tough but definitely manageable.

I’m still getting used to lifting in the rack (especially Bench-wise). I’ve been knocking into the sides when I squat and hitting the rails sometimes when I Bench. Still I can easily say that it’s loads better than lifting in a public gym and I do not regret the decision at all.

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