[fennway4414]

Monday 7/29 Squat

I had absolutely zero motivation to do anything today. I woke up with an extremely sore back from Friday's pull session, coupled with working 2 long shifts at work Saturday and Sunday. I was surprised I even got to the gym, because I was going to go tomorrow but I have to work a double again.

Squats
45x5
95x5
135x5
185x5
225x5 Stopped here because my lower back was so fatigued. My form was breaking down and I was getting dizzy, I just called it a day with the squats.

Bent over Delt raises
20's x 10
30's x 10
40's x 10

Axle Shrugs
I forget how much the axle weighs, but I am going to say 85 for some reason. Greg, if you know how much the axle at Babylon weighs let me know.
85x10
175x10
225x10

All things considering I consider this a good day. I'm not sure if it's insufficient caloric intake or not getting great sleep again or working a lot more, but I just haven't felt great in the gym the past few sessions. It's like I get in there and am lost and don't know what to do.

[niagareven]

Kenny told us it is 75lbs

[fennway4414]

Wednesday 7/31 Push

MUST. EAT. MORE.

Bench Press (1 second pause)
45x5
95x5
135x5
165x5
185x5
205x2

OHP lockouts (top 6 inches of lockout, bar set on pins of power cage)
45x5
135x5
185x5
225x5

Seated Dumbbell OHP
40's x 8
50's x 8
60's x 8

Must eat more. Especially since I'm working more. I want to follow Sheiko soon but I need to eat more if I plan on making it through that.

[fennway4414]

Oh yeah, I had an 'idiot in the gym' thread today. As I'm about to do my DB OHP, I started really thinking about food because I was so fucking hungry. I was at World's Gym tonight, and they have all their DB's in numerical order. Long story short, I'm going to grab the 60lb DB's and I decided to check the weight instead of just trusting that the weight is in the right place. I look on the front, and there was no number, so I go to look on the other side and BOOM! I slammed my head so fucking hard on the mirror, I honestly have no idea how it didn't break.

After I slammed my head, I was in shock because I just didn't expect it and I basically fell in to my seat all confused. I was all dizzy for the next 10 minutes and have a huge bump on my head. I is dumb.

[fennway4414]

Thursday 7/31 Events

Took today off, I've been beat up as of late, not over trained, just beat up. I've been working a lot and haven't been eating enough, so I decided I could take an day off of events since I'm not doing the contest in August.

I actually looked in to any powerlifting meets around me today, to at least give me something to train for since the next strongman contest I'm probably going to do won't be until December. There was really nothing with in a 2 hour driving range, closest was probably a little over 3 hours, and I don;t really feel like driving that far. I looked on powerliftingwatch.com, so if there is another site that tells of other meets and some one can fill me in, that would be great.

[fennway4414]

Friday 8/1 Pull

Rack pulls, 3rd hole in power cage, started at the middle/lower part of my knee
135x5
225x5
275x5
315x5
405x2
455x1
510x1 (5lb PR) Very easy. I could have put another 20-30lbs on.

SLDL
135x5
185x5
225x5

Back extensions
BWx20
+95x10
+135x5

Felt good today, still pissed that I missed that 500 DL. I'll be in Rhode Island the next 2 days for a family reunion *kills self* so I'll be able to get some relaxation in. I've worked 22 out of the last 23 days and my only day off has been a Monday, which is the worst day off ever in the history of days.

[fennway4414]

Monday 8/4 Sheiko #29 Week 1 Day 1 (weight x reps x sets)

Pause Bench Press
125x5 (50%)
150x4x2 (60%)
175x3x2 (70%)
185x3x5 (75%)

Squats
170x5 (50%)
205x5x2 (60%)
240x5x5 (70%)

Pause Bench Press
125x5 (50%)
150x5 (60%)
175x4x4 (70%)

DB Fly
20'sx10x5

Good Mornings
135x5x5

GM's and DB Flyes are supposed to be done relatively light, correct any of you Sheiko ninjas? I'm a little sore right now, but nothing too crazy. The squats were a little tough towards the end from some lower back fatigue.

What I really like about this program is that I can eat a shitload and not gain much weight. I ate everything I came in contact with today, and also came to the conclusion that's why Sheiko destroyed me last time, I was attempting to lose weight and only eat a few meals a day and trying to do all this volume.

Oh yeah, and should I be doing pauses or tough and go bench press?

[Darph]

YoU SuCkKkKkKkKkKkKkKKkkk

[Donut62]

Whatever you base your max on, be it pause or touch and go bench, is how you should perform them in training. If you plan to compete in powerlifting at some point, learning to pause the bench is a good idea.

[fennway4414]

Originally Posted by Donut62

Whatever you base your max on, be it pause or touch and go bench, is how you should perform them in training. If you plan to compete in powerlifting at some point, learning to pause the bench is a good idea.

250 bench is my touch and go max that I haven't tested in a while, but I can pause bench 225 easily so it's probably not too far off. I was looking for a powerlifting competition around me since I won't be doing a strongman competition until December, but there's nothing within about 3.5 hours of me. NY has zero PL competitions, seemed weird.

One day I might do PL, so I'll keep the pauses.