ditching sheiko for the wookie

[Katipo]

I used to get really sore elbows and shoulders doing squats. I eventually figured out that I was holding some of the weight with my hands, as soon as i stopped doing that the pain went away.  Might be something to watch out for. Those shoulder mobility exercises helped too

[maccaz]

so this is my last week of sheiko, i am going to skip d5, and test on d6, so train mon  wed, then test saturday

 

w5d1

 

bench press

60 x 5 

65 x 4

80 x 3 

90 x 5

90 x 5 

90 x 5 

90 x 5 

 

squat

100 x 5 

120 x 5 

140 x 5

140 x 8 

140 x 5 

140 x 8

140 x 5 

140 x 8

 

bench press

60 x 4 

70 x 4 

80 x 4 x 4

 

db bench

30 x 10 x 5 sets

 

good morning

60 x 5 x 5

[maccaz]

Went gym with gf

Figure i felt fresh so fuckit worked up to 100 5x5 bench for a 10kg rep set pb. This was hard but felt good. Good result for second lot of benching for the day

Also adjusted my diet a bit. Was eating a lot more carb than i needed. Carb is now 220g down from 260g and protein up to 260g from 220g so replace some carb with protein

[maccaz]

w5d3

last sheiko session for forseeable future. taking friday off and testing saturday.

 

glad to see the end of it for deadlifts. its done heaps for my squat and bench though

 

 

deadlift to knees

110 x 4 

135 x 4 

155 4x4

 

bench press

60 x 5 

65 x 4 

80 x 3 

90 5x5

 

rack pull

120 x 3 

145 x 3 

165 x 3 

190 x 3 x 4 sets

 

tricep pressdown

5 sets of 12

 

 

 

[BeastBuilder]

In for testing

[Realtalk]

Vid tests pls

[maccaz]

Vid tests pls

yeah will do

[maccaz]

Went gym again was bored

Bench

60 x 10

80 x 10

100 5 x 5

Bench with 5 sec pause about 5cm off chest and back up. I saw australian strength coach do them

60 x 10 x 5 sets

Few sets db curls

Few sets pressdowns

[ThreeWhiteLights]

in for test

[OnlyHuman]

in for test

 

 x 2

[maccaz]

9/8/2015 test day

 

Went real good il write what happened with each lift. Was close to competition environment, with commands and an actual judge watching my lifts so im happy as with how it went.

 

squat 

 

was at a gym that has a lot of IPF lifters and they all dont use wraps obviously, after having a bit of a yarn with the boss guy he talked me into doing testing without wraps as its not a competition and its better to just text actual strength. i agree with him on this point as if it was up to me i would never use wraps, but i also want to lift in gpc so wraps are going to be necessary later on when i prepare for a competiton.

 

so squats were all in belt, but no wraps. my previous pbs were an ugly shallow 200 wrapped, and a ugly shallow unwrapped

 

Squat:

60 x 3

80 x 3

100 x 2

140 x 1

160 x 1 

180 x 1

190 x 1

202.5 x 1 PB video

 

 

Bench : my previous pbs are 120kg tng, and in competition i failed 112.5 on feet movement, so i went in knowing i need to get that at least

 

Bench Press

40 x 3

60 x 3

80 x 3 

90 x 3  

100 x 1

110 x 1

112.5 x 1 pause PB feet were perfectly planted

 

Deadlift: I've been real annoyed with deadlift lately, it hasn't been feeling good and felt like im not getting stronger, but today it all clicked with few pointers from people at the gym I was at, got 2 big mile stone pbs

 

70 x 3

120 x 3

150 x 1 

170 x 1

190 x 1

210 x 1

225 x 1 PB at this point I felt like going 227.5 to hit 500lb the lift i failed in comp, but got egged on to go 230, so did it

230 x 1 PB video below

 

 

 

 

 

I start with Wookie this week now 

[maccaz]

double post

[Skeletor]

Congrats on the p.bs bro. Awesome work.

[BeastBuilder]

It sick.

Dark Sith Spaniel Lord would approve.

Good work bro. Gives you a good heaspace and base of lifts to start the new program and coaching.

Be awesome to see where you are by the end of the year.

[tyreguy]

Nice work bro!!

[OnlyHuman]

PBs   :clap: f*ck yeah. 

[maccaz]

Also this video i was on the fence for posting because its shit but this is a paused pb cos i failed it in competition for my feet moving so at least i got that. Upper back was uncomfortable after squat so held back setup so gonna work a lot on this.

112.5

[Wookie]

I am the Captain now.

 

No more listening to IPF guys who don't use knee wraps.

 

Gotta GPC-ize your form on squats and bench.

[maccaz]

Wookie program

Deload week 1

 

bw 108.9kg

 

I won't always list weights as every machine is different, I used rpe's for the first time to decide my workouts, aimed for 7 to 8 rpe on each movement, took a bit of playing around to get it right but will be good going forward

 

one thing i gotta say, my body has been getting better at squatting, deadlifting, and bench pressing, but is limited to those movements in terms of work capacity. Even what was meant to be a deload on all these accessory movements felt like a good  workout, eg i haven't really done leg extensions or front raises in months, so my legs and shoulders got very pumped.  not the point of the workout i dont think but i stuck to the program and it felt very good

 

will only be posting working sets and will be posting weight sets x reps from now on

 

dumbell bench press

32kg 4 x 8 

 

wide grip pulldown

4 x 12

 

bb front raise

17.5kg 4 x 12

 

machine rear delt fly 

4 x 12

 

leg extension

4 x 15 (pump.com)

 

barbell lunge

40kg 4 x 12 

 

rope pressdowns

4 x 12

 

done

 

nice and simple, each of these exercises gave me big pump as i haven't been used to doing many reps (nothing over 5-8 really), but felt good and easy really

 

i have started loading creatine and started using whey again because my mates girlfriend works in supplement shop now so hooked up some good deals so got a whoel lot of creatine for next to nothing and whey for cheap

[Skeletor]

Bring on the gains. Definitely in on this

[BeastBuilder]

Hnnngggg..

Now that's getting closer to my kinda session lol.

In on gains central

[eLm0]

Some mad gains/PBs man

 

What sheiko # did you run?

(I scrolled through but couldn't find it)

[maccaz]

Some mad gains/PBs man

 

What sheiko # did you run?

(I scrolled through but couldn't find it)

start of this year some time i did in order:

 

#29

#37

#29

then mucked around a bit moving house etc then did first 2 weeks of #29, got fed up and started the 4 day sheiko CMS just because I wanted to train 4 days a week. these are all good programs, pm me your email address if you want me to send the templates.

 

can vouch for them, i went from 130/90/170 (390) @ 88kg to 202.5/112.5/230 (545) @ 108kg in 10 months or so, most of that was with sheiko

[eLm0]

start of this year some time i did in order:

 

#29

#37

#29

then mucked around a bit moving house etc then did first 2 weeks of #29, got fed up and started the 4 day sheiko CMS just because I wanted to train 4 days a week. these are all good programs, pm me your email address if you want me to send the templates.

 

can vouch for them, i went from 130/90/170 (390) @ 88kg to 202.5/112.5/230 (545) @ 108kg in 10 months or so, most of that was with sheiko

 

Wow that's intense man.

Thanks but I've done some sheiko blocks before. I found some spreadsheet online and got some good gains too.

 

But damn son...CMS... that is death! Good work

Your glossbrenner score went up from 241 to 308. Insane.

[maccaz]

Wow that's intense man.

Thanks but I've done some sheiko blocks before. I found some spreadsheet online and got some good gains too.

 

But damn son...CMS... that is death! Good work

Your glossbrenner score went up from 241 to 308. Insane.

thanks mate, its never enough though ya know, staying injury free is the main thing im learning as having to take time out would f*ck with my head big time lol

 

i would rate the numbered programs above CMS to be honest. they are harder and take longer. CMS is good because it gives you some variety, but as per the name its designed for CMS rated lifters, so maybe they would get more out of it than me, i got more out of the numbered progs