[Donut62]

I'm sure you will have fun cursing the Mad Russian.

[fennway4414]

Originally Posted by Donut62

I'm sure you will have fun cursing the Mad Russian.

This is true. Greg, you'll definitely like Sheiko, it's hard (at least to me because I wasn't used to the volume) but you get acclimated to it rather quickly. When I start the next cycle, I'll be doing something similar to what you are doing now, I just have to see how I can work it in with school and work.

Also, I am going to try to get Saturdays off during the day, so we could possibly train together more frequently. I'll keep you informed though.

[niagareven]

Nice dude, sounds good.



Saturday 8/23

warm up

Axle power cleans
70 x 5
120 x 5
160 x 3
190 x 1
210 x miss
210 x miss
210 x miss
210 x miss
210 x miss
210 x 1 (PR) then pressed it to show the weight who's boss
-the first couple of misses I was pulling it basically to my chin. then the next couple I was catching it, but with my elbows pointed down and leaning too far forward so I had to dump them.

Wide grip chins
1 set of 10

Stupid hard tire
3 sets of 5

Backward sled drags
5 plates (or 6?) x 3 sets of 50-60 feet

Done. I'm either gonna do a light workout monday and then rest till thursday, for when I start sheiko, or just rest. Depends on how bored I get. In a few hours we're going to pick up a 230 and a 260 stone. Then hopefully tuesday we're gonna move our stones/platform to Dunk's house to clear out some room in the garage, plus this way we can get more stones. We just need to figure out how to move the giant stones we have that we have never even lapped before

[niagareven]

Tuesday 8/27

Haven't worked out since saturday. Cleaned up a corner of dunks yard and moved all of our stones and platform to his house. Cleaned up the garage and moved some things around, but had to finish today. I'm probably going to finally get the cable to fix that low/high pulley machine I have, but I think I'm gonna keep it so that I can do stuff like lat pull downs, seated rows, pull throughs, etc since there will be room to do that stuff now. I'm also either going to buy a GHR bench soon, or in a few months ask my parents to get me one for my birthday. I've been eating a ton (lots of bad food) all week. Sheiko 37 starts tomorrow and I'm really looking forward to it.

[niagareven]

Thursday 8/28 - Sheiko 37 - Week 1 - Day 1

Went to the beach yesterday and my entire back is pretty sunburnt. I also threw the football around for a while, and then later went to the batting cages. Woke up today and my right shoulder, eblow, wrist, and hand was sore/hurting. Had that same stupid tendinitis feeling in my forearms as well all throughout this workout.

Warm up

Bench
135 x 5
155 x 4 x 2 sets
180 x 3 x 2 sets
190 x 3 x 5 sets

Squats
205 x 5
245 x 5 x 2 sets
285 x 5 x 5 sets

Incline flies / light band face pulls
35s x 10 / 10
35s x 10 / 10
35s x 10 / 10
-stopped there because they were killing my forearms and it was irritating the sunburn on my back.

Bench (paused most reps)
135 x 6
155 x 6 x 2 sets
165 x 6 x 4 sets

Good mornings
145 x 5 x 5 sets

Cleaned up the garage some more with a shop vac and then stretched. Workout took like an hour and 50 minutes surprisingly. I wasn't resting very much because I was afraid if I worked out the way I normally do that I'd be out there for like four hours.

I felt like I haven't squatted in forever, and my form was horrendous today. I kept unracking the bar unevenly and they just felt like garbage overall. I left my belt off and will try to do so as much as I can while I do this. Overall the workout was pretty easy....so far. The maxes I plugged into the calculator were a 405 squat, 255 bench, and 500 deadlift. I'm probably good for more on each lift at the moment, but I didn't wanna go crazy or have to test my true maxes before I started.

[Zerocrew1984]

good job on the comp!

[niagareven]

Thank you.


Friday 8/29 -- I felt fine up until about 45 minutes ago. Wasn't sore at all, then got up off the couch and my legs and chest felt really sore.


Rolled on the pvc and stretched, did a bunch of shoulder dislocates and band pull aparts, plus other miscellaneous band movements.

Then did the following circuit for 4 sets with no rest between exercises and a minute or so between sets.
10 burpees
10 lunges per leg
20 body weight squats
15 push ups

[niagareven]

Saturday 8/30 - Shieko 37 - week 1 day 2

Warm up + burpees + jump rope

5" deficit deadlifts
135 x 10, 5
250 x 5
300 x 5 x 2 sets
350 x 4 x 2 sets
Took plates away
375 x 3 x 4 sets
-I dunno why I pulled from the deficit... next time I won't do it unless the program has deficit deads in place of regular deads.

Log strict press
145 x 4
165 x 4 x 3 sets
145 x 4 - one motion clean and press each rep
165 x 4 - one motion clean and press each rep

Pull ups
4 sets of 6

Bent over rows (pause each rep on the floor)
185 x 6 x 2 sets
235 x 6 x 4 sets
-subbed these in for the pulls from boxes.

Hanging leg raises
3 sets of 12

Backwards sled drag
5 plates x 50 feet x 4 sets
-subbed these in for lunges because it's my weakest event.

Took like 2 hours and 45 minutes because I took forever on the deadlift sets, plus we had four guys working out so there was a lot of BSing going on.

[niagareven]

Sunday 8/31

Stretched, rolled on the pvc, traction

Elliptical for 20 minutes

a little more stretching and some mobility work

[niagareven]

Monday 9/1

Woke up and what do you know.... my awesome back was bothering me again. Trained early today because I am off from work and am going to the beach in a little bit. Had a surving of muscle milk collegiate and a banana instead of having an actual meal and it upset my stomach a lot.

Warm up... didn't do any back traction though, probably because I'm dumb.


Bench
125 x 7
140 x 6
155 x 5
165 x 4
180 x 3 x 2 sets
190 x 2 x 2 sets
180 x 3 x 2 sets
165 x 4
155 x 6
140 x 8
125 x 10
-I'm finally figuring out how to use leg drive, I think. Every set was a joke (even though it's all light weight but whatever)

Incline flies / incline shrugs/scap retractions
35s x 10 / 20
35s x 10 / 20
35s x 10 / 20
35s x 10 / 20
35s x 10 / 20

--Back traction---

Squats
205 x 5--bothered me..
245 x 4 x 2 sets
285 x 3 x 2 sets
-added belt because my back was really bothering me
305 x 3 x 4 sets
-Almost gave up after the first set because it bothered me a ton. Got pissed off and anger/adrenalin got me through the next 3 sets. Was supposed to do five but the fourth set I almost fell forward at the bottom and I think they weren't even hitting parallel, so I decided to be smart and skip the last set...

French press / light band face pulls
65 x 10 / 10
65 x 10 / 10
65 x 10 / 10
65 x 10 / 10
65 x 10 / 10
-Tried only 95lbs on the french press but it hurt my elbows so did them even lighter..

Tried to do seated good mornings, but even just using the bar felt too uncomfortable on my back.

Then did some more back traction

Ugh..