SHEIKO WEEK #5; #1

First day with reduced squat estimate. Was pissed off (unrelated) and destroyed today's workout.
- Bench 135x5 (50%), 165x4 (60%), 195x3x2 (70%), 205x3x4 (75%)
- Squat 195x5 (50%), 230x5x2 (60%), 270x5x5 (70%)
Might try these again keeping a hard arch. Rene said they looked better that way. Also, I felt much better rebound going all the way to depth. We'll see if the adductor feels OK tomorrow.
- Bench 150x5 (55%), 180x4x2 (65%), 195x4x5 (70%)
- Flies 25x10x5 (10%)
- Good mornings 165x5x5 (40%)

So I got out of lab at 5:30 and ate at 6:00. My plan was to go directly to the gym, but I realized that I'd fucked up with the order I'd made for my new computer, so I fixed that first. By now it was around 7:00, so I finally headed out to the gym. I went downstairs first to print out this week's workout, and some fucknut was printing literally hundreds of pages on the ONE PRINTER for the WHOLE FUCKING BUILDING. I waited like 20 mins before all the people waiting around agreed to just cancel this dipshit's print job. So we pressed "cancel job" and the printer just sat there doing NOTHING. I waited another 10 mins and send an angry e-mail to the MIT help desk before saying "fuck it" and going back up to the 19th floor and writing down the work out by hand. By now I had wasted 45 mins for nothing. I also had eaten a ton of simple carbs at dinner in anticipation of the workout, and it had been 1h45m since then. This kind of shit pisses me off. So I biked over at like 1000000 mph and almost hit some innocent-bystander girl who didn't get out of the way fast enough. I didn't give a shit. I got to the gym and destroyed the first bench and squats with very little rest just because I was channeling my anger & the fact that I had to reduce my max squat estimate.

ANYWAY, Rene was also there today. He's a cool dude. Depending on how thing's go, he might try on the bench shirt tomorrow (I'm thinking the METAL one?). It'll be his first time using gear, even though he follows PLWatch and knows all about different kinds of things.

RE Lower Back

Woke up with my lower back feeling stiff. This was somewhat odd, since it felt fine the two days prior and I didn't really do anything to aggravate it. I think I must have slept on it wrong. The discomfort got worse throughout the day. I played ultimate frisbee today after a week off due to the rib. The lower back was super tight at first but gradually loosened up. The right hamstring started feeling tight though. Sitting at my desk all day, the lower back just kept getting tighter.

Seated Good Mornings:
stretching stick x 9001

I started warming up with the reverse hyper, but it was still tight. Did a bunch of regular hypers, still tight. Did some hanging ab crunches to round the back while the legs put it under some light traction. These actually seemed to help, but still felt tight. I ended doing like an hour of seated good mornings with various leg positions (straight, close to the box, etc.) to stretch it out. These actually felt great for flexibility. Eventually the lower back loosened up as well, but still felt really tender.

I'll hot bath / ice / ibuprofen tonight and if I feel good tomorrow, do the workout then.

Saturday, Sheiko Week 4 #3

Squat
140x1x4
165x1x3
195x2x3
225x5x3

Bench
120x1x5
145x1x5
170x4x5

Flies
25x5x10

Dips (with plate)
5x8

Goodmorns.
115x5x5


For squat, I took a maximum of 1:15 between sets, which obviously made it more difficult. Since we only squatted once today I figured I should do the sets faster. Everything else felt good...and on dips I'm focusing on keeping my elbows in since that's how I'll be benching.

I will e-mail the guy we are getting our Sheiko plan from. I need to ask him:

1) I have a competition on Nov. 15th, and if this cycle peaks 2 weeks before that date what should I do?
2) Since I will be competing in single-ply, what's the best way to work this into the training cycle?


I feel like the bench shirt is the biggest issue. Definitely need to get used to the katana or will have to use my old one. I feel like squat I should do once or twice equipped to get used to it, and deadlift maybe once just to test for max...

ME Vacation

Well, I successfully got 1 half-assed workout in on Thursday on my trip to Charlottesville to visit Ita and essentially blew off (or slept through considering I haven't got up before noon since I got here due to intense partying) the other 2 I was supposed to do.

On that note, Charlottesville is truly...American. The city's standard passtime is "go out and drink no matter what night of the week it is or how old you are" which is cool for awhile but kinda makes it hard to workout the next day. It also feels like the town is one giant sorority/fraternity in the dudebro ways, not the Pi Kappa Fabulous ways. But, it is definitely a fun place to visit because it's basically a party whenever you want it to be, but I need to get back to my routine so I can lift again and not be a giant pussy.

Shoes

If you're still squatting and pulling in running shoes, punch yourself in the face.

Excellent squatting/lifting shoes, in ascending price order:

Chucks:
cheapest, most available, flat/hard sole, battle-proven and popular.

VS Athletics Weightlifting Shoe 1:
$45, on sale

VS Athletics Weightlifting Shoe 2:
$71

EDIT:
Inzer Pillar:
Just so you know it exists.

Some ludicrously expensive shoes from Titan

I know Metal makes a lifting shoe, but they're apparently sold out.

FLEXIBILITY/REHAB

I like the routine I have for this day now. I'll continue tweaking it, but I like the oly lift/stretching combo for rehab days.
Switched stretching to after rehab, like it's supposed to be.
- Rehab
- Overhead squats 55x5x3
- Snatch-squat-press 55x5x3
These felt difficult, kept falling forward. Is this because calves were tight without stretching beforehand?
- Power snatch/overhead squat 88x1/5x2
Going to try to work on oly lift form on rehab days for fun. I wanted to do a full snatch on these, but it was easy enough to do a power snatch so I found it hard to force myself to drop to catch it. I need to learn how to do this for snatches and cleans.
- Clean and jerk 88x1
Cooler than just re-racking the weight, I guess.
- Balance
Keeping this in the routine because its standard PT practice, having good balance is useful in itself, and I think it might help train the correct nerve patterns for using all the squatting muscles.
- Single-leg squats on bosu ball 10, 8
- Kickbacks on disk 20x2
- Side twists on half foam-roller 10x2
- Stretching
- Soleus on machine
- Gastroc on hack squat
- Hamstring holding bar
- Adductors on machine
- Seated groin
This is the best stretch I've found for the adductor muscle that gets pulled squatting.
- Seated glute
- Hip flexor x2
- Foam roller on IT band

So as I said, I've decided to do more oly lifts on rehab days. I'll keep it light, but I want to learn the form. Ever since seeing Jake's meet in San Diego, and then the olympics, I've started to like oly lifting more and more. The sport seems so "pure", and I like how you take weight from the ground over your head. Plus there's no gear, only one federation, etc.. So I'm not about to switch to oly, but I like the lifts and I find they make me feel healthier after I do them. I'll need some technique tips from Jake so I don't learn the wrong way like I did for squatting.

In other news, lately I've only been able to eat two plates at all-you-can-eat Indian buffet. This is extremely disappointing. My high mark was last summer, in the epic battle between me & Jake where I ate four plates. I don't know what happened, but I've been topping out at 2 plates for a few months now. I need to fix this -- maybe drink less water when I go?? Not sure. Phil: tips from a fatty are appreciated.

ME Bench

Steve decided today we would work up to a 5-rep max.

Bench:
305 x 4.5

I didn't quite make the last one. The sad part is that this is 10 lbs below my 1 rep max. Once it gets too heavy, the pecs just don't have enough power to move the weight to where my triceps can take over.

Dan had an old 48 Phenom he thought I could squeeze into so I tried that on next. For reference, my red Phenom is a 56. Amazingly, the 48 fit. It was skin tight. So tight that I didn't even need a belt to keep it in place. This is no Phil's Rage X mumu. The shirt had never been used so it took a bit to break it in.

Shirted Bench:
385 off a 4-board x 3
325 off a 2-board x 3
365 off chest x 1
365 off chest x 1

The first attempt off the chest was a real mis-groove. I nearly lost it but managed to just grind it up with the triceps. The second one I figured out where the groove was and nailed it. It was by far the easiest 365 has ever felt. I'm guessing I could get another 20-30 out of it before competition. The shirt stitching was popping a bit too, so I'll need to watch it. Once it doesn't pop as much, I'll have to send it in to get restitched. I think I'll probably use this one for the November meet over the F6. Also, my armpits burn sooo badly right now. If the 56 was bad for cutting, the 48 is insane.

Incline Dumbbells:
80 x 10
100 x 8
110 x 5
100 x 8

Close-grip Pin Presses:
315 x 3
315 x 5
315 x 4
315 x 3

Finished with superset:
Flyes:
50 x 15
60 x 12
70 x 10
70 x 10
50 x 20

Alternating Curls:
30 x 10 ea. arm
35 x 10
40 x 10
45 x 6

MAX EFFORT CARDIO

Sure pushing a car is hard. Biking is easy. EXCEPT WHEN DONE IN A HURRICANE:

BIKING IN A HURRICANE FOR MAX EFFORT

.

22 miles. 3 hours. (Nathans' bike is sooo slow. He has a 3 speed?!)

Here's what the calm before the storm looked like 2 hours before we started biking:



THE EYE OF THE STORM IS LOOKING BACK AT US!!

Here's what it looked like while we were biking:

(note: artist's rendition)

CARDIO

Bike for ~3 hrs (??). Not sure how long or how far. I'll leave Dave to explain, I'll just say that the subway is awesome.

Phil & Gary FEATS O' STRENGTH DAY: Part 1

I'm down in 'The OC' right now visiting Gary, and performing Feats of Strength.

Our first Feat Of Strength: Car Pushing

This is basically like pushing a BIG prowler around. So the 'course' (a closed off street on gary's block) was ~70 yards. What we didn't know is that there a slight uphill grade to the street (maybe 5 degrees?) So pushing the damn car uphill is brutally hard. I think the furthest either of us got was 35 yards. We had to switch off to get the damn car up the hill. Downhill was obviously ridiculously easy.

Also, some random neighbor dude ran up to the car and started trying to help me push the car. I didn't see him at first cuz I was looking down for maximum force, then Gary yells, "Hey Phil, you're cheating!". We stopped and explained that we were just pushing the car for fun and conditioning. And by conditioning, I mean lung-bursting red hell. The dude laughed and suggested that we also walk in the surf while holding rocks. Good dude.

BTW, my car is a small 2005 Ford Focus hatchback. So I can't imagine what kind of fun pushing a truck is.

Squat Day- Yesterday
Back Squat
Belted
275x 5
315x 5
335x 5
365x 5

Hack Squat
3 plates x 8
4 Plates x 5
4 Plates + 1 Quarter x 5
5 Plates x 5

5 Plates kicked my bottom. Rep'd it once and it was slow as crap. The next 4 reps were probably the hardest reps of my life. Eyes blood shot and my body shaking like a mad man. Brent spotted me with like 2 fingers. It hurt so badly a "FUCK YOU!" slipped out :X

Lunges
135 x 6 ea. leg
185 x 6
205 x 6

aaaaaaaand I'm spent. My ass is on fire today..

Home, home on the deadlift

Shoulder/arms day was uneventful (and not a real training session). Back combo day today was pretty fun:

Deadlift:

1x6 @ 135
1x6 @ 185
1x6 @ 225
1x6 @ 275
1x5 @ 315
1x4 @ 365
3x3 @ 405
1x1 @ 455

Notes: all with no belt. 2nd and 3rd set at 405 were killer. My explosion off the ground on all my first reps was fantastic. But by 365 my last two weren't as hot. Haha. I'm pretty happy.

Barbell rows, Yates Style:

3x6 @ 135
3x4 @ 185
1x3 @ 225

Notes: Wasn't hard at all. But my biceps hand't yet recovered and I wasn't trying to kill myself.

Breathing good mornings:

1x6 @ 135
1x6 @ 185
1x6 @ 225
1x6 @ 275
1x4 @ 315

Notes: started getting tired on my last set, so I was pretty content to keep it there for now. Shoulder maybe had a smidge of pain, but I'm dealing with it very well. If it was this bad the rest of my life I'd really have no complaints. Took two huge breaths at the top, held the second, did a rep let out the breath at the top, repeat.

Pull downs:

1x6 @ 180
3x6 @ 225
1x4 @ 275

Notes: I get a really great stretch on the lighter sets, but not the heavy sets. Not sure why, since I slowed down all my reps to really reach for it. Oh well.

Hyper extensions:

Notes: I did a set with a 25 lb plate till failure and then rested a minute and a half and no weight till failure. I did more than 40 on each, but I stopped counting to try and keep going. They were a lot easier than I remember. Even at home now, my lower back really isnt even tired. I could feel a good easy pull on it and my ham strings when I focused on it, so, again, I'm pretty happy.

SHEIKO WEEK #4; #3

Less volume, not sure if its starting to taper or will increase again on Monday. First day only doing two major movements.
Operation bloat is off to a good start. Fourth notch in belt felt quite tight today, and it felt loose on Monday.
- Squat 205x4 (50%), 245x3 (60%), 285x3x2 (70%), 325x3x5 (80%)
These felt pretty good, although form broke down on the last rep of the heavy triples for most of the sets.
- Bench 135x5 (50%), 165x5 (60%), 195x5x4 (70%)
- Flies 30x10x5 (10%)
- Dips Bodyweight x8x5
- Good mornings 165x5x5 (40%)

Wondering what next week will be like...

deadlifting

Ribs are still tender but feel okay with a belt.

Reverse Band Deadlift:
The goal was to try to hit that 700 today.
535 x 5
625 x 1 (easy)
700 x fail
700 x two half reps.

Blargh. I was just not into it today. Also, Frank posted the videos from me attempting this two weeks ago.
600 x 5 no belt
700 x 3 half reps. Frank referred to the my three retarded attempts as the PhD try since just one try wasn't good enough. I had to make sure I failed, haha.

Rack Pulls of 4" mats:
I know, I said I didn't do these, but I do them sometimes...
415 x 5
505 x 5
595 x 3
595 x 3

I noticed on the last set that the first rep my torso was very vertical, like I've seen Tom Eiseman do. However, my hands immediately got stuck on my legs (no baby powder at this point) and I had to really grind it up. The second and third rep, I locked the legs out much sooner and basically stiff legged the thing up. When I do it this way, my hands come into contact with my legs much later so it feels much easier, but I know the form must be less than ideal. Not sure what I'll do about this in the long run, but at least I can keep it in mind.

Mat lift:
tried to pick all the mats off the floor after unracking the weight. They bend when you grab them and I just could not seem to get them up.
1 x FAIL.

Not only that, my pinkie callous must have been weak so it broke open and I started bleeding all over. Not so happy since now I couldn't hold onto a bar for the rest of the workout.

Glute-Ham Raise:
6 sets til failure. Figured I'd try to get some work in on the hamstrings

Hyperextension:
3 sets til failure with the green band around the neck. The pin set up they have there makes the band super choked so this was hard. also hard on the neck.

Still can't do abs or reverse-hypers, as the crunching motion and putting lots of direct pressure on the ribs doesn't feel so great.

supplements?

I' m sure there are a lot of different takes on utilizing supplements and eating properly and what not. Personally, I've never really used any supplements...aside from muscle milk/protein bars to get some calories in my stomach pre-workout.

My current method: Eat a lot/eat a lot of meat.

My energy levels during workouts seem to be fine, and recovery is usually not an issue either.

I feel like the less "random" stuff I'm sticking in my body, the better.

So I guess what I'm wondering is..

1) Is normal food/occasional protein shake/bar enough for proper muscle recovery?
2) Are supplements necessary for maximum powerlifting gains?
3) If so, which ones are most important?
4) Are they REALLY necessary?

Sheiko Week 4, Tuesday/Thursday

Switched up to Tuesday/Thurs/Sat. for this week b/c of labor day.

Tuesday

Squat
140x1x4
165x1x3
195x2x3
225x1x3
235x2x2

Bench
120x1x3
145x1x3
170x1x3
195x4x3

Flies
25x5x10

Dips
1x8 with quarter
4x8 with plate

Squat
140x1x4
165x1x3
195x1x3
225x4x2

Goodmorns.
115x5x5


Thursday

Bench
120x1x3
145x1x3
170x1x3
190x2x3
205x3x2

Deadlift
200x1x3
230x1x3
270x2x2
305x2x3
325x2x2

Bench
135x1x5
155x1x5
180x3x4

Flies
25x5x10

Lunges
115x5x5


Both days felt really good and my elbows are feeling much better. I really can't wait to start doing heavier weight/max out...when do we do that Beck? Will it be after week 9?

Also, I saw Basil (strong guy from the UK) in the gym. He ordered briefs and a deadlift suit. Said they might come in next week so he'd shoot me a message to see when I'd be going. I'm sure I can help him with the suit, but I'm not experience with briefs. They don't seem too complicated...kinda like tight underwear? ....although I'm not sure I'd be comfortable "helping" him put on briefs...but they don't seem like they're as difficult as a suit.

Any tips I could pass on to him about the suit/briefs?

Upper Back and Bis

Dave inspired me to train my biceps, which have become considerably weak.

Weighted Pull-Ups (Medium Grip):
Bodyweight X 8
Plate X 8
Plate +25lb X 5 (3 sets)
Plate +35lb X 3 (2 sets) *Wasn't able to do a full pull up on the 3rd rep. Was hoping to catch up to Dave's 2 plate pull-ups, but doesn't look like it's going to happen.

Weighted Pull-Ups (Underhand Grip):
Plate X 6
Plate +25lb X 6 (4 sets)

V-Grip Seated Cable Rows:
Pin on Level 8 X 8
Pin on L 12 X 8
Pin on L 15 X 8
Pin on L 17 X 8
Pin on L 19 X 8
Pin on L 15 X 10

Seated Preacher Curls:
70lb X 8
80lb X 8 (4 sets)

Incline Dumbell Curls:
25lb X 7 (4 sets)

Hanging Leg Raises:
10 reps (5 sets)

80%: Good Enough for GOverment WOrk!

No gear.

Olympic-Style Front Squat:
255 x 3

Holy hell are my wrists inflexible. Need to keep practicing this form.

Close-grip Flat Bench:
275 x 5

Stiff-Leg Deadlift:
385 x 1

FOr old times sake. Also, warmup for

Conventional Deadlift:
402 x 3

Hanging Leg Raises:
4 x 5

Pretty easy, and not bad for 5 hours of sleep and 10 hours at work!

FLEXIBILITY/REHAB

- Stretching
- Calves, glutes, hip flexors, hamstrings, lower and upper back
- Squat flexibility
- Overhead squats 55x5x3
- Snatch-squat-press 55x5x3
- Bent-over rows 80x10, 100x10
- Cable abductor/adductor 80/40x8, 60/40x10
Stopped early because I'm squatting tomorrow.
- Balance work
- Kickbacks on disk
- Side twists on split foam roller
- Single-leg squats on bosu ball
- Foam roll IT band

I'm convinced that the snatch-squat-press is the best exercise for learning how to stay upright in the bottom of a squat.

Back Day

Bent rows:
Overhand Grip
135x10
185x10
205x10
225x10

Underhand Grip
185x10
205x10
225x10

with the weight sitting on the rack I couldn't help by do some rack pulls sumo style. I had to resist the temptation to add more weight. Can't wait till deadlift day.

Extra Wide Grip Lat Pull Downs
Cant remember weight
Stack-5 plates x 10
Stack-3 plates x 10
Stack x 10

Close Grip Pull Up
Stack x 10
Stack x 10
Stack x 10

Back Extentions (superset w/ Seated Calf Raises to Failure)
Pyramid
45lbs x 10 - 25lbs x 10 - 10lbs x 10 X 3

Really tried to emphasize the full range of motion and paused at the bottom. By the time I got to 10lbs my back was fried. Felt llike throwing up after my 3rd set. Well worth it my lower back feels nice and tight today.