time to get bigger and stronger

[maccaz]

Ok sheiko 29 log week 1 day 1

Notes: this is hard as f*ck. How it looks on paper doesn't reflect how exhausting it is actually doing it. Takes ages and left my chest biceps triceps quads well whole body really fucked. Dont think il be doing arms on rest days lol be lucky to shake the soreness enough to just function at all.

Bench press

50 x 5 x 1

60 x 4 x 2

70 x 3 x 2

75 x 5 x 3

Squat

80 x 5 x 1

97.5 x 5 x 2

112.5 x 5 x 5

Bench press

50 x 5 x 1

60 x 5 x 1

70 x 4 x 4

Db fly

7.5 x 10 x 5

Goodmorning

Bar only (just learning these)

Bar x 10 x 5

Cooked

[maccaz]

Locked in a comp. 15th august. Raw. Sooner than id hoped but just gives me more pressure to push hard until then. 6.5 months roughly

Any other ones later in the year were too far away, interstate etc so 15 august will work just gotta keep up focus and intensity non stop until then

[maccaz]

Bored on sheiko rest day so did arms today cos they had recovered from benching (legs are a diff story, fucked). No bench tomorrow so doesnt matter if triceps a bit sore doesn't affect deadlifting

Stationary bike 20 mins to loosen up legs cos so sore

Ezbar curl superset ezbar skullcrusher

Upped weight to 25kg for working sets on this but did less volume and got better pump than usual. Prob good for 27.5 or 30 next time

Ezbar curl ss ezbar skullcrusher

25kg x 10 x 5 of each no rests

Done

Dreading deadlifts tomorrow if lower body doesnt recover miraculously over night

[maccaz]

Smolov w1d2 potentially hardest session of my life. Not used to high volume deadlifting but got through it

Deadlift to knees

100 x 3 x 1

120 x 3 x 2

140 x 3 x 2

150 x 3 x 4 (rep 9.9 srs)

Incline bench

60kg x 6 x 4

No dip bar so did decline bench

60kg x 5 x 5

Rack pull from jst below knee

110 x 4 x 1

130 x 4 x 1

150 x 4 x 2

170 x 3 x 4 (rpe 9.5 i reckon)

Humbling being ruined by what seems like not much weight. Also sheiko is cruisy on paper but actually doing it is brutal. Allg worth it. Rest and lots of food

[maccaz]

Also ran out of time so will do lunges and abs tonight. Gonna get up 20 earlier next wedneaday to fit it all

[maccaz]

just post shit in here when I think of it to remind myself lol

 

after those deadlifts this morning, definitely sure the issue I have is speed off the ground, have pretty much figured out that any deadlift that leaves the ground even by a few mm I can be confident in finishing the lift.

 

improved my 1rm by squatting a lot so weakness must be in lower body, but going to work on it lots, figure realistically once I can get 220-230 off the ground I will be able to finish the lifts so gonna work on being explosive off the ground on these deadlift to knee's

 

excited to test 1rms and reset program in 3.5 weeks, confident it will be somewhere around 180/110/210-215, maybe 220 on good day,  in 4 weeks

[maccaz]

rest today

 

traps and whole upper back and forearms and glutes and hamstrings and abs (basically all of me) has harsh as doms from all the pulls yesterday. feel completely beat up but in good way so allgood and 2 days rest on weekend.

 

not gonna fck around and do arms or anything today need to recover good as for bench + squats tomorrow, gonna do tomorrows workout in the arvo as well to give more time to recover

 

 

sheiko #29 is harder than sl 5x5 or smolov jr bench+squat without a doubt

 

 

[GyzzBrah]

And #29 is supposed to be a prepatory period for the real stuff i think. Let that sink in.

[maccaz]

And #29 is supposed to be a prepatory period for the real stuff i think. Let that sink in.

yeah

i reckon its good though

the harder something is, the better results it should bring, as long as it can be completed (it can be, anyone can do it as long as you put in realistic 1rms at the start)

 

i think this applies here

 

would be stupid to find the easiest program possible just so i can finish it without too much effort, its not like finding a cruisy job and get paid the same whether its easy or hard haha

[maccaz]

Natural peanut butter 1/3 price at supermarket so bought 12 jars this will help me with my being a fat c*nt goals of 2015

[maccaz]

todays work out was not as hard as earlier in the week

my chest can take a lot more volume than i expected and could have done more, not like squat and dead which are so taxing on whole body

 

not much rest today and not much warmup or stretching which is stupid but was pushed for time, got everything done though felt good

 

bench press

50 x 5 x 1

60 x 5 x 1

70 x 4 x 1

80 x 2 x 2

75 x 3 x 2

70 x 4 x 1

60 x 6 x 1

50 x 8 x 1

 

db fly

10kg x 10 x 5

 

squat

80 x 5 x 1

97.5 x 4 x 2 (rounded up 1kg)

112.5 x 3 x 2 (rounded up .5 kg)

120 x 5 x 3

 

seated good morning

bar only to learn it, felt stupid but will work on it x 5 x 5 

 

feeding x lots

 

[maccaz]

Arms

Settled on 30kg for my working sets for ezbar curls and skullcrushers. Dont normally count arms pbs etc but 30kg for this volume means arms def strongest theyv been

Ezbar curl ss ezbar skullcrusher

30kg x 10 x 8 sets of each

17 and 1/4 inch with pump

[maccaz]

Went for a run found a track by my house 3.3km each way so 6.6km. Didnt time it. Slow though. Few sprints. Been reading about sprint/rest vs sustained intensity fin terms of minimising strength loss and everyone has a diff opinion so will hust mix it up.

Sunday will be cardio day and Saturday arms while doing sheiko, cant handle doing no exercise at all all weekend.

[maccaz]

Sheiko wk2 d1

Tough as f*ck

Squat

80kg x 5

97.5kg x 4

112kg x 3 x 2

128kg x 2 x 5 harder than it sounds

Bench press

50kg x 5

60kg x 4

70kg x 3 x 2

80kg x 3 x 5 hard hands got slippery too lol

Db fly

10kg x 10 x 5

Pressup x 10 x 5 felt stronger than ever on there

Front squat (apparently my weakest movement, battle, but good to force my squat a bit more upright)

72.5kg x 3 x 2

87.5kg x 3 x 2

97.5kg x 2 x 4 rep set pb for front squat

Good morning

30kg x 5 x 5

Ruined. Pouring sweat. Need nap but gotta go work. Stoked

Hopefully on the weekend il buy belt elbow sleeves knee wraps and some heeled shoes. Looking at some romaleo 2's

Wish i didnt sell the outbak belt i bought from optimass when it got too big for me cos iv prob grown back into it lol. Want another one of those but dont think they make them anymore

Left elbow is always grumpy with me after benching straight after low bar squats. Hopefully elbow sleeves help a little

[maccaz]

rest day

been eating heaps but down 2kg in a week, not really suprised im doing a lot more volume lifting than im used to, i would say each workout is 2x my usual 5x5 workouts so burning more calories, dont mind weight loss just means i can keep eating lots without getting fatter, will see how weight goes over next few weeks

 

no arms or anything today, body is cooked, everything has doms, love this feeling

 

[maccaz]

Gonna start practicing in the shoes il compete in and also wraps and belt so gotta find somewhere i can try shoes on this weekend. Gonna get romaleo 2s, belt, knee wraps and maybe some knee sleeves for training in. Amped

[maccaz]

lower back/glutes/hamstrings all tight and uncomfortable today which is shit because deadlifting tonights so gonna stretch lots. maybe pop some anti inflams, get through the workout then get back to stretching regularly.

stupid cos every time i get slack on stretching this happens then i forget and get lazy and it happens again

might get a massage on weekend and also gotta buy foam roller

 

 

[GyzzBrah]

Are you doing the same comp as me and fotr?

[maccaz]

Nah mate im not in nz. Im doing gpc australia comp.

I wanna do one in nz sometime though after this one so will check calendar sometime

[maccaz]

best sheiko workout yet

hard but felt good, all reps comfortably doable but hard

 

deadlift to knees

100kg x 3 

120kg x 3 

140kg x 3 x 2

150kg x 2 x 4

 

bench pres

50kg x 6

60kg x 6 x 2

65kg x 6 x 4

long pause first rep of every set, read this is what sheiko instructed to do

 

db fly

10kg x 10 x 5

 

rack pull from below knee

110kg x 4

130kg x  4

150kg x 4 x 2

160kg x 4 x 4 hard but good rpe 8.5 i guess?

 

lunge with 20kg plate in each hand x 5 x 5 

 

something funny going on with my back il make seperate thread

 

[maccaz]

in a big battle with the shop that sold me my home gym stuff

 

when i bought the rack i got the guy to check what the safetys were rated at and he said 500kg

they bent like f*ck doing 220kg rack pulls few weeks ago, didnt drop it on the safetys or anything

 

now hes saying oh theyre rated at 150kg (lol) but the j hooks are rated at 500?

crock of shit, what use is 150kg rated safetys when you could theoretically load a 500kg squat on the jhooks

 

gonna get them to replace it with a better one

[maccaz]

Bit stupid but today been flat out so have to push sheiko w2d3 to tomorrow. Not ideal but i need to take time to stretch well etc which i wouldnt have been able to do and dont want injury.

Did some bench though and got a pb. Stupid but the sheiko bench has felt too easy anyway so wont matter imo

Bench press

60kg x 5

80kg x 5

90kg x 3

100kg x 2 rep pb easy

105kg x 1 pb

Prob got 110 in me right now but dont wanna fail without spotter and bent as fck safetys

[maccaz]

good session today

 

squat

80kg x 5

97.5kg x 4

112.5kg x 3 x  2 

127.5kg x 2 x 5

 

Bench 

50kg x 5

60kg x 4

70kg x 3 x 2

80kg x 2 x 2

75kg x 3

65kg x 5

60kg x 7

every single rep was paused for first time, felt mean

 

db fly

10kg x 10 x 5

 

squat

80kg x 5

97.5kg x 5 x 2

112.5kg x 4 x 4

 

goodmorning

60kg x 5 x 5 first time doing it with weight, felt good

[lynx]

mirin numbers bro

[Spacebound]

that is ruthless squatting twice in one season. Bench must be fairly easy for you though