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Vee Power

runveerun

By runveerun
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runveerun Veteran member

runveerun

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Day 1 Week 2

Squat

bar x5, x5

3x1 35

3x2 42.5

3x2 50

2x4 55

Rubberband pullaparts

x20

x20

x20

x20

Dislocations

x20

x20

x20

Bench

3x1 22.5

3x1 27.5

3x2 32.5

3x5 35

Squat

3x1 40

3x2 45

3x4 52.5

Flying

x10

x10

x8

x8

Had to lie to myself to get through this today "One more set after this" when actually there were more, more, more!!! :shock:

Totally buggered, fried toast now.

Looking through my sheiko templates and they seem to differ. I have one 32 template that only goes up to 95% on day 2 week 1. Another 32 template (that I'm using atm) that goes to 105% on day 2 week 1 :-s . Does this matter? I am a little confused as to why they differ? Every other day and % is the same.

hmmmmmmmmmm

I'm off to go eat a small horse now.

:salute:

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Old Bull Veteran member

Old Bull

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Looking through my sheiko templates and they seem to differ. I have one 32 template that only goes up to 95% on day 2 week 1. Another 32 template (that I'm using atm) that goes to 105% on day 2 week 1 :-s . Does this matter? I am a little confused as to why they differ? Every other day and % is the same.

hmmmmmmmmmm

I'm off to go eat a small horse now.

:salute:

Nice loud Squat music when I walked in this morning too Vee :clap: :clap:

Can you send me the template it sounds a bit different to the 32 I was thinking you were going to do, sounds like #40

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runveerun Veteran member

runveerun

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Nice loud Squat music when I walked in this morning too Vee :clap: :clap:

Can you send me the template it sounds a bit different to the 32 I was thinking you were going to do, sounds like #40

Music very important for good squatting! :grin:

Thanks OB I will e-mail you the two templates I have, I got them off the Internet so anything is possibly wrong with them! :shock: :pfft:

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runveerun Veteran member

runveerun

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Had to lie to myself to get through this today "One more set after this" when actually there were more, more, more!!! :shock:

i do this.....alot haha :grin:

nice work vee plenty of tin being shifted

Yeh silly brain hasn't worked out I'm lying to it yet! :pfft: :shock:

Thanks sir, somebodies gotta shift the tin, it won't shift itself!

Day 2 Week 2

GMs x8,x8

Deads to knees

3x1 60

2x2 60

2x2 65

1x3 70

Bench

3x1 22.5

3x1 27.5

3x2 32.5

3x2 35

2x3 37.5

Deads

3x1 60

3x1 60

3x2 70

3x5 80

Flying 10x5

Side bendsicles 10x3

This evening I did deads to knees with a pause then followed through to lockout, this is the first time I have done this, I usually go back down to the floor from the knee. I found it easier :shock: I thought it would be harderer? I paused then tried to pull all the rest of the way as fast as I could.

After each dead I reset as well. I need the practice.

I found a good leverage on the last few of the 80's, if I get a bad leverage it's so hard to get the weight up to lock out.

I kinda forget to just straighten my legs sometimes and I do some weird pulling thing at the top which is prolly unnecessary.

I think I need to do more rack lockouts as the top bit is my sticking point. hmmmmmmmm

Met Nate and Peachy this evening it's always nice to meet internet people in REAL life!

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drizzt Veteran member

drizzt

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This evening I did deads to knees with a pause then followed through to lockout, this is the first time I have done this, I usually go back down to the floor from the knee. I found it easier :shock: I thought it would be harderer? I paused then tried to pull all the rest of the way as fast as I could.

Freak! :pfft: I hated those when I did Sheiko, but I think they're really effective. Finding the second part easy might indicate you have a strong lockout? Or you're just much stronger than the last variation you tried :nod:

Either way, nice work ma'am :salute:

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runveerun Veteran member

runveerun

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Freak! :pfft: I hated those when I did Sheiko, but I think they're really effective. Finding the second part easy might indicate you have a strong lockout? Or you're just much stronger than the last variation you tried :nod:

Either way, nice work ma'am :salute:

From doing full normal deads I think my lockout is rubbish, but lockout on deads from knees is easy :-s I dunno :shrug:

Yes I know I am a freak in oooh so many ways :pfft:

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runveerun Veteran member

runveerun

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Yes I know I am a freak in oooh so many ways :pfft:

Freaks are 8) :grin:

8) :nod:

Day 3 week 2

Dislocations 20, 20, 20

Bench

1x5 22.5

2x4 27.5

3x3 32.5

Squat

bar 5,5

1x5 35

2x4 42.5

3x3 50

GMs 5x5

Dips

5

5

5

My sheiko template I downloaded off the internet is not real :shock: yes as shocking as that is, it is true :o

Thanks to OB for picking that up! Having a template that gets you to lift 105% on week 1 was a little suspicious but I didn't think much of it until afterwards :oops:

Anywho I shall start a 12 weeker next week that will take me to the BBro :salute:

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runveerun Veteran member

runveerun

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all the cool kids are :twisted:

:grin:

La freak, c'est chic smiley-cool05.gif :doh:

Freak out! :pfft:

Supplementary things today

Dislocations

20,20,20

Floor press

20x8

30x5

35x5

35x5

35x5

35x5

35x5

Pin lockouts

40x8

50x5

50x4

47.5x5

47.5x5

47.5x5

Lawnmowing

30x5

35x5

40x5

40x5

40x5

Bent over BB row

30x5

35x5

35x5

30x5

30x5

Sleddering

sled+50kg

Forwards x6 lengths

Backwards x6 lengths

Ran out of Vee power today, felt pretty flat on the pin lockouts and BB rowing. Pretty happy with the floor pressing, I will take it up a notch next week, I did more sets this week so will increase weight next week and see how that goes.

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runveerun Veteran member

runveerun

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:pfft: :pfft: sorry couldn't resist :wink:

:lol:

More supplementary stuff this arvo

Rack pulls

bar x8

40 x5

60 x5

70 x5

80 x5

80 x5

Hyper X

5kg x5

5kg x5

10kg x5 pb

10kg x5

10kg x5

GHR

4x4

Sword pulls

bar 5es x5

Leverage press- one handed

bar x5 es

+5kg x5 es

+2.5kg x5 es x3

bar x two hands x15

Thought I would try some different things today. Haven't done GHR in aggggges and I have never done them on a proper bench, I used to do ghetto ones at olde gym.

Sword pulls are all good in theory put I quickly found out I can't do them one handed -YET, so they were two handed, glad I'm not a dragon slayer them things are heavy!

I'm very knackered this weekend, I went to bed at 7pm last night :shock:

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Viking Power Veteran member

Viking Power

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Sheiko question...

Deads from knees- is that rack pulls? Is it really from knees or lower?

Thanksverymuchly

:grin:

Hey Vee,

I have always read deads from knees as Rack pulls Miss, but.... I would do them just below the knee it will only make you stronger it is a little harder from there for a good reason but either way will work 8)

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bar-belle Veteran member

bar-belle

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Sheiko question...

Deads from knees- is that rack pulls? Is it really from knees or lower?

Thanksverymuchly

:grin:

Hey Vee,

I have always read deads from knees as Rack pulls Miss, but.... I would do them just below the knee it will only make you stronger it is a little harder from there for a good reason but either way will work 8)

Yip me too I stand on a board for rack pulls to make them lower than my knee. They're great for strength and for pinching your callouses :lol:

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