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Bond's Pathetic attempt to gain strength on the SHEIKO PROGRAM
So whats up all, I have finally decided to join the dark side and start a log sort of as a new years resolution and because of the fact that everyone always tells me to keep track of my lifts in some way since I usually just go and wing it as of now.
Enough of that, so now some background about me, 20 years old, 5'11" tall, 162 pound male. Currently I lift at a pretty badass college weight room tricked out with like 15 olympic platforms and 20+ power racks and all the goodness that goes along with that. I played competitive hockey for about 15 years until I got to college and then I quit everything rather than continuing to juniors and became a fat piece of shit over my freshman year. Started a shitty bodybuilding/cardio bunny type of routine for the first summer and then found tons of good information from this site as well as t-nation and decided to change up my routine to something a little less vagtacular.
My goals for the next year are pretty standard attempts to increase my max in bench, squat, deads and clean, maybe snatch too if my shitty ass shoulders every get somewhat more healthy. Right now I cant really decide what kind of program I want to be using and so I have been waiting til my return to my college house to start something new, which gives me a week to finalize my program for the coming months. Some input from zerocrew about his OLYMPIC program would be appreciated otherwise I might give a Sheiko program a go for a month to try and get my bench max over this hump I am at currently.
Summary for the TL/DR crowd:
Age: 20
Height: 5'11"
Weight: 162 pounds
Bench: 215, more on this in my first actual entry
Squat: 325
Dead: 350? haven't done this for too long, will update in a week when back at school
On to my last day of lifting: ( weight - reps x sets)
Flat bench - warm up 45lbs 10 x 1, 135 8 x 1, 155 5 x 1, 185 3 x 1, 205 1 x 1, 225 1 x 1 with bonus points for a spot from a former high school teacher who touched the bar as it got stuck about 3 inches off my chest but then he said he really didn't do anything in helping get it up so I wont count this as a new max and instead will use 215 as my new max - 10 pound PR.
Pullups - Bodyweight 10 x 4
Dumbell Row - 55 lbs 8 x 4
Bicep / Tricep assistance crap that isnt really important
A question for you smarter people reading this, why the fuck can i rep 185 for like 4 or 5 sets of 5 reps and yet cant seem to get 225 completely by myself. Any suggestions as to what exercises would help get past that point where its off my chest but not quite up to where the triceps really take the load? Board presses maybe?
Finally - along with my lifting program I will also be running track workouts regularly with my roommate who does the deacth. Favorite running workouts pretty much has to be 10 x 200 m runs in under 26 seconds. That shit is killer.
This will probably be getting updated later after i go squat later.
Last edited by Bond : 01-23-2008 at 07:40 PM.
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