Al's ln

[SharkBite]

History:
-Started freshman year of highschool (now in freshamn year of college)
-lifted like an idiot until my lifting partner found bill star 5x5 (end of sophmore year)
-created some of my own programs after several bill star cycles
-started sheiko last september
-this summer tried 5/3/1
-started back with sheiko #29 this past monday

Stats:
18 years old
6' ish
195lbs ish
bench- 285x1 225x9 (both touch and go)
squat- 405x1 (PL style no belt)
DL- 455x1 370x7 (both with belt) 435x1 w/o

-currently doing sheiko 29 with SOHP in place of bench
-also doing recon ron with +15lbs
-when I fail chins I'll start over with added weight
-all workouts are weight x reps x sets
-training maxes are squat:365 dl:455 sohp 175


Week 1 sheiko 29 (9/23/09)

SOHP
barx5x2
90x5x1
105x4x2
125x3x2
130x3x5

squat
barx5x2
95x5
135x5
185x5x1
225x5x2
255x5x5

sohp
85x5
105x5
125x4x4

dbbp
65x10x5

chins
bwx6,5,5,4,3

time- about 1hr 15min


notes
I didnt have my belt so I just did bw chins. dbbp was harder than I was expecting. sohp feels really good

[Merrill]

Good luck man. Your numbers are really similar to mine.

[SharkBite]

Weds 9/25/09

dl to knees
barx5
135x5
225x3
275x3x2
315x3x2
345x3x4

sohp
barx5
95x6
115x6x4

dip
bwx5
25x5
35x5
45x5
55x5
65x5

rack pull
barx5
135x5
225x5
250x4
295x4
345x4x2
385x3x4

split squats
barx5
95x5
115x5
135x5x2

seated calf raises
45x12x5

chins
bwx3,5
+25x6,5
+15x4.5

decline situps
bwx10x3

time- about 1hr 45min


notes
legs were shaking quite a bit after last set of split squats. chins were very frusturating and I decided to drop to +15 instead of +25 to start with. Im trying to mix the opposite grip for dl to avoid imbalances but my left hand was slipping a lot during rack pulls. I can use chalk at my gym though so thatll help

[SharkBite]

Thanks Merril

[modena1983]

Welcome aboard your height is similar to mine. I wish my numbers were similar to yours.

[SharkBite]

Thank you as well modena

[Parallel]

Nice calf raises.

[SharkBite]

lol, like that killer?

[SharkBite]

Friday 9/25/09

sohp
barx8x2
95x5
105x5
125x4
135x3x2
145x2x2
135x3x2
125x4
105x6
95x8

dbbp
65x10x4
65x9.5

squat
barx5
135x5
185x5
225x4x2
255x3x2
275x3x5

chins
+15x6,5,5,4,3

stand calf raise
5th plate x10x5

hamstring curl
10th plate x10
11thx10
12thx5
13thx5
14thx5

time
about 1hr 25min

notes
I dont understand why dbbp is so much harder after sohp than it was last year after bench. Whatever the reason I think I might drop to 60s for a few days. There are no 2.5s at the gym, I'll probobly brign some next week. Need to really focus on squat form, but I feel better doing it than I used to. Need a belt. Normally I lifted in my garage but now lift at my college gym, I've never seen so many half reps in all my life.

[Flow'n]

Welcome to the forum dude. Did you not like 5/3/1? I just started it last week. Once I stop making gains I was thinking I would try sheiko next.