[AkronZip]

I've never heard of doing Squat-Bench-Squat routine, but hey obviously you know what you're doing better than I

[Donut62]

Originally Posted by AkronZip

I've never heard of doing Squat-Bench-Squat routine, but hey obviously you know what you're doing better than I

Boris Sheiko knows what he is doing better than I, I've resolved to just shut up and do what he says.

[AkronZip]

Just sounds like overkill, I cant say ive ever done an exercise, went to do another one and than came back to that exercise. Genius? or he is so dumb that everybody THINKs hes a genius? *mind explodes*

[Donut62]

The theory as I understand is that coming back to the same exercise later in the session, after you have already fatigued yourself in that same movement, will cause the body to further recruit the CNS to perform it again. It seems to work. I usually feel stronger by the end of the second round of squatting.

[AkronZip]

How often do you work out a week? That seems like itd drain you

[Donut62]

Originally Posted by AkronZip

How often do you work out a week? That seems like itd drain you

3 times. Usually something along the lines of:
Day 1: Squat, Bench, Squat
Day 2: Dead, Bench, Dead
Day 3: Bench, Squat, Bench

Depends on a lifter's classification though. As you get stronger, the intensity of training stays similar, but the volume increases. CMS/MS lifters would train 4 days a week (equivalent to a nationally ranked/national champion), MSIC lifters train 5 (equivalent to International champion lifter).

[XTrainer]

Akron, check your log.

And Donut, you continue to be awesome.

[zop]

Sheiko really helped my bench and deadlift, but I felt it lacking for my squat. Right now squatting three times a week is really working for me.

[Donut62]

8/18/08 - Monday - Recovery

Treadmill: 30min 3.8mph @ 5%

Prowler: 100lbsx50 ydsx2

[Donut62]

8/19/08 - Tuesday - Sheiko #37 Week 4 Day 2

Prowler warm-up

Bench (narrow grip):
175x5
205x4
245x3x2
275x3x2
295x2x3 (+wrist wraps)

Deadlift:
281x4
336x4
391x3x2
446x3x2
474x2x3 (+belt)

Bench (wide grip):
195x5
225x5
260x4x4

Muscle Snatch:
88x10x5

High Box BB Step-Ups:
132x5+5x5

Not much to say today. Just consistent progress. The deadlift felt decent, but perhaps a bit slow. My pec is starting to feel beat up again, I might back off the benching a bit for the next week just to keep from straining it again. Getting into the nitty gritty of training for this meet and going into it injury free is the key to reaching my goals. The Prowler is the greatest fucking thing ever. My Prowler warm-up routine, for those who care, is 4 25 yard trips. I start the first one walking it at a normal pace, and rest 60 seconds to do butt kicks, leg swings, push ups, asian squats, and then progressively go faster until the fourth trip I do in an all out sprint.