time to get bigger and stronger

[maccaz]

sheiko #29 w2 d3

not too hard today, wish my bar was more grippy have to add straps for the heavier sets.

if im taking this job in perth, the job and where i'll be living is close to a decent looking PL gym so will sell my home gear so dont have to pay to move it all etc and go to this gym, looks cool, opposite to shiny land gyms.

 

deadlift to knees

110 x 3

132.5 x 3

132.5 x 3

155 x 3

155 x 3

165 x 3

165 x 3

165 x 3 

165 x 3

 

incline bench

80 x 6

80 x 6

80 x 6

80 x 6

 

decline bench

80 x 5 x 5

 

rack pull

120 x 4

145 x 4

165 x 4

165 x 4

187.5 x 3

187.5 x 3

187.5 x 3

187.5 x 3

 

lunge 20kg/side x 5 x 5 did a bit more than that

 

abs 3 sets of 10 crunches, dont get much out of these

[GyzzBrah]

Whereabout in perth you staying br0 the anytime fitness only has one barbell but say hi to the refugees for me! There are like 10 kali muscles there haha

[maccaz]

Whereabout in perth you staying br0 the anytime fitness only has one barbell but say hi to the refugees for me! There are like 10 kali muscles there haha

job is near the airport and will often be flying to site from the airport so looking for places around there. looking at Ascot and Belmont, dunno the areas or anything just looking for a short commute as possible, temporary place for first few months till i sus out where i wanna live etc

[Realtalk]

Good work bro

[maccaz]

Good work bro

shot, happy with bench.  squat and dead are always slow progress for me

[Realtalk]

What is deaslift to knees? Is that as prescribed in the program?

[maccaz]

What is deaslift to knees? Is that as prescribed in the program?

 

deadlift from floor conventional, pause at knees 2 seconds and back down. 

rack pulls are meant to be from the point you paused at, so you split the deadlift into 2 seperate movements and do few sets of the bottom half, few sets of the top half

 

its working for my speed off floor which is where i lack usually

 

edit: also the challenge in dl to knees is keeping form during the pause, think thats the point of it as well

[Realtalk]

Yeah I see the point. Not sure i would do it like that but I can't argue with Boris lol. I think with partial deadlift movements (like a rack pull) the body position becomes different to the top half of a deadlift so I don't see them as beneficial. I think doing rack pulls just makes you really good at doing rack pulls. Prefer to just train the full deadlift. Just something to be mindful of when you are doing them. And only my opinion of course

[maccaz]

Yeah I see the point. Not sure i would do it like that but I can't argue with Boris lol. I think with partial deadlift movements (like a rack pull) the body position becomes different to the top half of a deadlift so I don't see them as beneficial. I think doing rack pulls just makes you really good at doing rack pulls. Prefer to just train the full deadlift. Just something to be mindful of when you are doing them. And only my opinion of course

yeah i see what you mean, trial and error for me at this stage and at my level of lifting i think whatever i do is gonna be beneficial, but after these runs of sheiko programs i will reassess and see if i need to change things up.

atm whatever im doing is working so im happy but im sure later on ill need to get smarter or pay someone to do thinking for me instead of cookie cutter programs, for now its sweet

[Realtalk]

Wasn't a criticism bro just contributing information and opinion to your journal, you are going well mate. As they say, If it ain't broke don't fix it

[maccaz]

Wasn't a criticism bro just contributing information and opinion to your journal, you are going well mate. As they say, If it ain't broke don't fix it

 

yeah nah i know, inputs always helpful as, shot

[Spacebound]

Wasn't a criticism bro just contributing information and opinion to your journal, you are going well mate. As they say, If it ain't broke don't fix it

 

So do you train any variations of the deadlift (speed/bands/chains/deficit/block/sumo)? or always just off the floor?

[Realtalk]

So do you train any variations of the deadlift (speed/bands/chains/deficit/block/sumo)? or always just off the floor?

Nah not for working sets. Deficit, sumo as assistance sometimes. I have speed days in Como cycle yeah.

[maccaz]

f*ck i really need to lose some fat / get more fitness, got puffed on stairs just now lol. not good. final straw really im going to slow down.

 

im liking just eating whatever (i eat clean 90% of time) but its got to a point where im not gaining any more weight and dont realy want to eat the amount that i would need to, to get any heavier.

 

im 104ish kg stable each morning now, eating 4000+/day but weight isnt going up anymore and has stayed the samee for a while., eating heaps and feel sluggish and too full all the time so im going to take a break from eating large and reduce calories quite a bit for a couple of weeks see if i feel better. so busy all the time atm its hard to fit in cardio but i will try

 

all this food is making me stronger but at the cost of feeling a bit shitty. 

 

all good things must end haha, not gonna go militant on counting calories but reducing a lot from my meals, majority will come out of carbs

[maccaz]

this day has taken a turn for the better sirs

 

was bored so decided to do some deadlifts

 

60kg x 5

100kg x 5

140kg x 3

180kg x 1

221.5kg x 1 PB!! halfway up the 2x2kg plates that i had jammed inbetween the other plates (cos had ran out of regular plates that fit my bars) fell out, so completed the lift then got the plates more secure and did 221.5kg x 1 again, 

 

very very hard but stoked, grind.  also this gives me 501.5kg total

sorting out video will post up soon

[maccaz]

221.5kg (looks like 217.5 but iv jammed 2x 2kg little plates that came with a shitty db set i was given in there, can see them at the start

 

[maccaz]

went on mass bushwalk yesterday so pushed workout to today

 

sheiko #29 w2 d5

 

squat

90 x 5

107.5 x 4

125 x 3

125 x 3

145 x 2

145 x 2

145 x 2

145 x 2

145 x 2

 

bench press

60 x 5

72.5 x 4

85 x 3

85 x 3

97.5 x 2 

97.5 x 2

90 x3

77.5 x 5

65 x 7

 

db fly 

10kg x 10 x 5

 

squat

90 x 5

107.5 x 5

107.5 x 5

125 x 4

125 x 4

125 x 4

125 x 4

 

good morning

60kg x 5 x 5 

 

strength is good today

[Realtalk]

Getting strong bro!

[maccaz]

Getting strong bro!

shot! keep suprising myself how much of a difference just being solid consistent for ages makes. since sept last year have added  +40 squat, +50 dead, +20 bench

[maccaz]

did some heavy benching after workout cos bored

 

80 x 3

100 x 2

110 x 1 = equal pb

115kg x 1 = new pb (tng)

 

 

vids soon

stoked

[maccaz]

 

grind

[maccaz]

eating quite low carb for next few weeks (under 100g but not 0 carb)

i know people on here dont agree with keto etc but i did it for a long time so know how i respond and know it def works for me. have taken some before photos and will post when i do after photos, aim for 100kg at a lot leaner than i am now. carbs i do have will be timed around workout to minimise effect on strength etc.

 

going to pick up a belt shortly, so might do some heavy squats today see if i still get 20kg ish out of belt (my pre strength training pb was 130kg, but could only do 110 beltless)

 

bw 103.5

 

[maccaz]

just ohp today, havent done them often enough. not much volume at all cos rest day and tomorrows gonna be lots of bench

 

bar x 10

40kg x 5

60kg x 5

70kg x 1 = pb

75kg x 1 +5kg pb

60kg x 10 rep pb

 

went to pick up this belt guy said hes 38" waist and he uses the middle holes. get there and its this tiny asian guy prob 60kg and the belt was size small and prob closer to fitting my quad than waist lol, checking out some sites now just gonna buy one online

[maccaz]

Hopefully entering novice push pull at ptc melbourne next weekend (waiting on them to confirm im in)

Short as notice etc but dont care how i do just want to get feel for it and be more cruisy without worrying about squat depth or anything.

Gonna have a talk to some people smarter than me about openers etc

Be good opportunity to hit some pbs and see if comp environment makes me stronger or weaker lol

[Realtalk]

Opener should be your last warm up just like I told you before bro. People who fail openers are powerlifting retards. Don't be one of those please.