ditching sheiko for the wookie

[maccaz]

was just spotting gf squat so in between sets etc did:

 

db hammer curl

20kg x 10 x 3 sets (alternating, so 20 rep sets)

 

alt db curl

16kg x 10 x 3 sets

 

rope cable curls

medium weight x till the pump got too intense x 3 sets

 

rope press downs

medium weight x lots x lots

 

ez bar curls

 

ez bar skull crushers

 

bb curls

 

just smashed sets in between spotting etc until arms were fucked, no structure or anything

 

 

[maccaz]

w3d3

 

deficit deadlift (found the perfect block to pull from in my gym for once)

110 x 3

130 x 3 

155 x 2

155 x 2

155 x 2

155 x 2

 

bench press

60 x 6

65 x 5 

80 x 4 

85 x 3

90 x 5

90 x 5 

 

rack pull

135 x 4

155 x 4

175 4 x 4 

 

cg bench

70 x 12 x 5 sets

 

crunches, 3 sets of 10

[maccaz]

random day, a while ago at work i applied to be occupational advanced first aider for my work. they finally came back to me and its escalated to now im gonna be training to join mine rescue (like when a mine collapses) and doing some medical training and shit which will be cool.

 

will take most of september bouncing between site and office. excited. 

 

im getting tattooed tonight so depending how that goes i will prob be moving todays training to tomorrow, but see how i go

[BeastBuilder]

f*ck bro, soooo many life/lifting gains itt.

Mirin.

[maccaz]

f*ck bro, soooo many life/lifting gains itt.

Mirin.

it sick

lambo in the shop

ferrari in the shop

fuk u gideon

[Realtalk]

You like kangaroo? That is better than steak. I got some cheap when I was over there dunno what usual price.

Chicken always a better deal than steak. Rump steak is rubbish... Like eating fucking cardboard. If I can't afford a decent bit of steak I wouldn't buy any steak. Chicken, and good beef mince my meat sources. Fish occasionally maybe once a week. Never buy steak unless special occasion and I'll get some good cut. That's just me of course.

[maccaz]

You like kangaroo? That is better than steak. I got some cheap when I was over there dunno what usual price.

Chicken always a better deal than steak. Rump steak is rubbish... Like eating fucking cardboard. If I can't afford a decent bit of steak I wouldn't buy any steak. Chicken, and good beef mince my meat sources. Fish occasionally maybe once a week. Never buy steak unless special occasion and I'll get some good cut. That's just me of course.

Kangaroo is alright but only once in a while cos the flavour gets kind of sickening. I eat fish when i feel like it maybe 1-2x every couple week

Mainly eat chicken because cheap and versatile but yeah boring.

Steak i agree bro i grab scotch (fatty) or eye fillet when its on good special but often its just a joke like 35-40/kg here and tbh i rather get 6kg chicken breast than 1kg steak.

Haha agree on rump its crap

[maccaz]

today had me nearly going to spew bucket 

 

w3d5

 

squat

100 x 5 

120 x 4 

140 x 3 

160 x 5 

160 x 5

160 x 5 (wraps)

160 x 5 (wraps

 

bench press, all paused

65 x 4 

75 x 4

90 x 5

90 x 5

90 x 5 

90 x 5 

 

squat

100 x 4 

120 x 4 

140 x 8

140 x 8

140 x 8

140 x 8 

so so so close to spewing like stumbled round the rack for a bit retching and deep breaths because there was no bucket and long walk to toilet i wouldnt have made it , would have had to do it in the bin, too embarsssing, so held it in

 

this is set 3 of the 160x5 squats, so first wrapped set. note im concentrating on elbows down and back, focussing on not taking any weight on my arms, keeping back tight every rep, big improvement even if not real obvious in video

 

 

 

wide grip pulldown

half stack x 10 x 5 sets

 

back extension with 10kg palte

5 sets of 10 

 

some notes today

 

after some good advice from beastbuilder iv been thinking a lot about back tightness, shoulder placement, grip, etc

moved grip in a tiny bit, and will go even closer once i adjust, this brings my shoulders together kind of "pops" traps and keeps everyhting tight as

 

a good side effect of this is i got no shoulder or bicep pain which is a big boost, i been having problems with it for ages and just some simple adjustments and its not an issue any more, hopefully it stays like that

 

strength was down a bit today because i slept in and got places to be so had to just munch 4x toast and 500ml milk for my first meal of the day, then squatting 15 minutes later, useless really but thats not normal

 

getting better with wraps also

[Skeletor]

The volume is real. Will you stick with Sheiko and do another bout or move on to something else?

[maccaz]

The volume is real. Will you stick with Sheiko and do another bout or move on to something else?

 

undecided bro. im definitely going to be getting some form coaching at the end of this block, already locked it in, and will talk about programming because i like the sheiko squat volume, but overall its not doing a whole lot for my bench and deadlift, especailly deadlift.

 

i might take coaches programming for a good few months just for a break from sheiko because imagine there'll be more specific things for me to do to improve aspects of my lifts so thats surely gonna pay off more than a program made for everyone

 

im gonna test end of this block then go into coaching with some fresh 1rms and fresh mind set to start from scratch form wise

[Skeletor]

I know what you mean man. Doing a program designed for you on your strengths and weaknesses is what you need. Reminds me of last year when i purchased a bench program Sebastian Oreb was selling that he had made for Ron Kingi. I thought "yeah this is gonna be the shiz" but in hindsight it was stupid as shit for me to be copying a program designed for him and i in fact took a small step back on the main bench . Increased my incline and spotto press though .  Have since learned what does and doesnt work for me and just try different things as assistance. Its why i dont really like these "coaches" selling their training programs which arent individualized at all . 

[BeastBuilder]

Happy to help man !

Looks more solid already.

The confidence you'll gain from being pain free and not having it play on your mind will put kilos on the bar straight away, let alone the actual mechanical advantages the changes will give you.

Looking forward to seeing a five plate squat soon big fella !

[maccaz]

was so sore from doms from squatting on saturday because shuffled days but yolo heavy as squats again today

 

got it all done so no harm having doms

 

waited for rack so started with the accessories

 

db bench

28 x 10

30 x 10

32 x 10

34 x 10 rep pb

34 x 10

 

squat

100 x 5 

120 x 4 

140 x 3

165 x 5 x 5, wore wraps on sets 4 and 5. this is a rep/set pb for sure

 

bench

60 x 5 

65 x 4 

80 x 3 

95 x 5 x 5 rep/set pb

 

good morning

60 5x5

 

done, fucked, sore all over, all good

[maccaz]

Sore as and tattooist had a cancellation so im sitting for 5 hours today so hopefully be ok for tomorrow deadlifts.

Next week start on stomach chest etc so gonna be doing what i can training wise main problem will be i will need to use no belt i think but all good

[Skeletor]

5 hours is a long sitting man. Machine. What are you getting done?

[maccaz]

5 hours is a long sitting man. Machine. What are you getting done?

Yeah bro, copy that . 1.5 hour deep. Sore as fck. Will post pic later.

[maccaz]

gonna stop this block end of week 5 and start with coach because im just wasting time doing these partial deadlifts etc they are not much use for me and my squat will catch my deadlift if i dont do something quick.

 

so this will be my second to last week of sheiko for now

 

w4d3

 

deadlift with pause 5-7cm above knee

110 x 3 

130 x  3 

155 x 3 

175 x 2

175 x 2

175 x 2

175 x 2

 

bench press

60 x 3 

72.5 x 3 

85 x 3

95 x 3 

95 x 3 

100 x 2

100 x 2 

105 x 1

105 x 1

105 x 1

 

deadlift to knees

110 x 3 

130 x  3 

155 x 3 

165 x 2

165 x 2

165 x 2

165 x 2

 

rope pressdown x 12 x 5 sets

 

bb row

60 kg x 10 x 5 

 

ab circuit

 

 

[maccaz]

w4d5 

 

body weight 108.4kg  :think:

i havent gone off meal plan in so many weeks, had 1 cheat meal in total since started so hopefully im not getting fat

 

today was a big pb more important than rep or set pb lol, PB was heaviest squat working sets with zero shoulder/elbow pain. tbh the way things are going a painless session is way more important long term than any kind of lift pb so im happy. keeping up the shoulder mobility stuff and warming up properly made world of difference and hopefully stays that way

 

bench press

60 x 5 

72.5 x 4 

85 x 3 

100 x 2

100 x 2 

100 x 2

100 x 2 

 

squat (all sets belt, no wraps today to make it harder)

100 x 5 

120 x 4

140 x 3

160 x 5

160 x5

160 x 5

160 x 5 

 

bench press

60 x 3 

65 x 3 

80 x 3 

90 x 5

90 x5 

90 x 5 

 

db bench (decided to see what i can do on these, went well)

26 x 10

30 x 10

34 x 10 rep pb at this weight

38 x 10 pb and rep pb

40 x 10 pb and rep pb - for these it was hard to flick the dbs up into position would have been better with a spotter but i did it and my chest is now cooked

 

back extension 5 sets of 10

 

then was waiting for gf to finish so did a long long superset of

 

ezbar curl (30kg)

rope tricep press downs

 

just did sets of 10, alternating between the two for a long time, maybe 25 minutes, good pump

 

set 4 of 100x2 bench here, was slow and i forgot to pause the first rep (normally pause all reps)

no arch, concentrating on staying tight, smooth movement, thinking about the line the bar follows, and keeping feet still

 

[maccaz]

Lol after my comment about eating well i decided to go out for dinner. Multiple courses. Deserts, etc. Feel good for deadlift today

[maccaz]

Deficit deadlifts

Worked up to 170x2 and lower back got real unhappy with me so stopped there. Few tricep press downs and abs and that was it today. Disappointing but oh well

[BeastBuilder]

Tom's going to have a field day with you bro !

Plenty of strength there, he'll teach you how to use it properly with tightness and technique on point cos that is seriously all that's holding you back atm, just too lose so you're loosing a lot of force produced from inefficient movement.

Can't wait to see how you go !

[maccaz]

Tom's going to have a field day with you bro !

Plenty of strength there, he'll teach you how to use it properly with tightness and technique on point cos that is seriously all that's holding you back atm, just too lose so you're loosing a lot of force produced from inefficient movement.

Can't wait to see how you go !

Haha on that note bro change of plan a bit, after heaps consideration im gonna go with wookie for coaching. Sorry haha!! Just weighed up options of all the coaches around and thats gonna work out best for me . My form is so shot though it probably wont matter a huge deal who i use as so much room to improve and wookie has helped me here and there from the start

[BeastBuilder]

Haha, no need for apologies bro ! I don't care who you have coaching you lol.

I've never talked to Wookie but have seen some of his stuff on here and he has brought RT to a whole new level so I'm sure you'll do great !

And like you say just some kind of guidance will help whoever it's from. And like you say he's already helped you and you already know how each other work etc so the familiarity will help with communication which is the key to good coaching really.

You'll come along in leaps and bounds from here

[maccaz]

Haha, no need for apologies bro ! I don't care who you have coaching you lol.

I've never talked to Wookie but have seen some of his stuff on here and he has brought RT to a whole new level so I'm sure you'll do great !

And like you say just some kind of guidance will help whoever it's from. And like you say he's already helped you and you already know how each other work etc so the familiarity will help with communication which is the key to good coaching really.

You'll come along in leaps and bounds from here

Haha allgood bro def appreciated the recommendation anyway, good value.

Catch up when u over for proraw m8

[Skeletor]

I've been considering asking Wookie to help me to. You probably just stOle my spot c*nt. Lol na wicked. Be cool to see what he gets you doing.