[niagareven]

Sunday 10/5

lazy x 1,000,000




Monday 10/6

Stretching, pvc, traction. Was going to do either the magic 50 again or some other conditioning work, but I fell asleep on my floor in the middle of stretching.





Tuesday 10/7

Lots of pvc, stretching, and traction. Backs feeling pretty good. No belt on anything again today.

Front squats
95 x 8
135 x 5
185 x 3
235 x 3
275 x 2
300 x 2 x 4 sets

Stiff leg deadlifts
225 x 8
315 x 8
365 x 5
405 x 3 (the most I've done before this was 365 for 6 I believe)

Bent over rows
225 x 5
275 x 5 x 3 sets
-back was pretty tired at this point, so these were hard.

A set of two of hanging leg raises. I'm being lazy with the ab work again.


After warming up I tightened a belt that you use to hold your jeans up around my SI joint (I'm assuming this is the same that a sacroiliac belt does, just fancier and easier to keep in place) Helped I think. During the front squats my back felt like it was about to pop out of place again and I think it would have if I didn't have the belt on. Probably will keep doing this for a while.


During andy's first set of squats, he head butted the wall while getting under the bar by accident. I had to bite my tongue and bury my head in the wall while he was going so I wouldn't mess him up because I was laughing so hard.

[niagareven]

Wednesday 10/8

Whole back is sore as hell from yesterday. Made it hard to stay tight while benching.

not much of a warm up

Bench
95 x 10
145 x 8
185 x 5
215 x 3
235 x 2 x 6 sets - all were easy, and got easier the more sets I did.

Incline bench
195 x 4 x 4 sets

Rolling tri extensions on floor / suspended push ups / 45lbs plate front raises
45s x 8 / 10 / 10
45s x 8 / 10 / 10
45s x 8 / 10 / 10

Doing upperback and maybe some conditioning tomorrow. Going to go back to a set 4 day a week schedule soon. heavy press/upper body day, DE/RE press/upper body day, lower body day, and event day.

[niagareven]

Thursday 10/9

Feeling beat up. Very sore from the last two days. My joints are extremely achy as well. Gonna hit up the cissus again as it always seems to help.

Warm up, jump rope, upside down hangs, lots of shoulder dislocates

Monster mini pull aparts
5 sets of 20

Chins
4 sets of 7

Seated dumbbell cleans
10lbs plates x 20 x 3 sets
25s x 10 x 3 sets

Suspended fat man pull ups
3 sets of 8-10

Light band face pulls / reverse grip shrugs
12 / 135 x 25 x 5 sets

Neck harness
25lbs x 15 from each side x 2 sets

[fennway4414]

Originally Posted by niagareven

Monday 10/6

Stretching, pvc, traction. Was going to do either the magic 50 again or some other conditioning work, but I fell asleep on my floor in the middle of stretching.

Hahaha, I just caught this. That is fucking funny.

[niagareven]

Friday 10/10

20-25 mile bike ride




Saturday 10/11 - overslept today.

Warm up

Axle continental cleans (double over hand, no belt)
70 x a few
120 x a few
160 x 1
210 x 1
230 x 1
260 x 1 -- easy, think it is a PR
280 x 0... popped it up to my shoulders but needed it like an inch higher than it was.
280 x 0... close but not as close. VERY tough. Basically dragged it up my body from my knee's.
280 x 1... switched to a mix grip. Easy PR
-Think I'm good for 300 with a mixed grip.

Farmers
135 x 100 feet with turn
225 x 50 feet
275 x 50 feet with a drop around 45. Lame. I've gotten really bad at farmers

Shrugs no straps
225 x 20 overhand grip
225 x 20 overhand grip
225 x 15 underhand grip
225 x 15 underhand grip

Neck harness
25 x 20 per side x 2 supersets

[niagareven]

Sunday 10/12

Was lazy again. I basically slept the entire day. Slept like 9 hours, ate, went back to sleep and got up every 2-3 hours to eat again and then back to sleep.



Monday 10/13

Warm up + shoulder dislocates + band pull aparts

Bench
95 x 10
145 x 8
185 x 5
215 x 3
235 x 1
255 x 1 x 3 sets

Incline bench
200 x 3 x 3 sets

Weighted chins / blast strap face pulls
bw+25 x 5 / 12 x 3 sets

Barbell curls / light band lat pull downs
95 x 10 / 10 x 2 sets

[fennway4414]

No Sheiko anymore?

[niagareven]

Not for now... I was really liking it but of course I reaggravated my back and fucked everything up. That was the perfect time to do it for a couple of months at least since there were no contests in site and I was looking forward to just doing gym work with little events. Now It's getting close to paxton and that upstate show, plus I'm debating on doing that blind NJ show in like 3 weeks which I probably shouldn't. If I get another 4-5 month span where I don't have to worry about training for any contests I'll probably jump back on the bandwagon for a bit. I'm sure there will be at least a few months between whenever viking fest is early next year and the next show.

[fennway4414]

Yea I have 3 weeks left of #37 and that will put me at right at the beginning of November, then I'll switch up to probably something like a p/p/s with an events day thrown in in between. I've been making good gains on Sheiko so I don't want to stop.

My other thought was to do Sheiko but only do the squat intensive day Monday, Deadlift intensive day Friday and put events somewhere between Tuesday and Thursday and take out a lot of the benching and put in OH pressing.

[niagareven]

Tuesday 10/14

I felt great and have been looking forward to this workout for a couple days.

warm up

~6" deficit deadlifts
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1 felt way off
435 x 3 damn misses.... very annoyed. The first rep dunk said was so far in front of me that it looked like I was going to row it. Even tried putting my belt on for the last attempt but it didn't do anything except feel really uncomfortable.

Took plates away
405 x 1
435 x 1

Romanian deadlifts
225 x 5
275 x 5
315 x 5

Called it there. Lost interest after getting so angry from the missed deadlifts. I dunno why I'm having such a hard time getting into position to pull. Probably because my gut has gotta be 38 inches now.

My plan going into this workout was to pull for speed from the deficit.... idiot. Whenever I stray away from what I am planning I have terrible workouts. I'm feeling extremely weak. No reason I should be only pulling in the low 400's and it feeling hard. I pulled 515 over a year ago I think and have barely come within 90% of that in a very long time. Nothing worse than really bad workouts man.