I'm the hipsquatapotamus, my deads are bottomless...

[biggurl27]

Woo hoo that looks like fun!! Hey SS what do you do for the final week before comp? Do you rest a few days any sneaky tricks?

[SoaringSwine]

Woo hoo that looks like fun!! Hey SS what do you do for the final week before comp? Do you rest a few days any sneaky tricks?

I'm over in Melbourne so I won't be doing much. I'll just head the gym 2-3 times and just do some really light work, nothing over 50% probably.

[biggurl27]

Yeah had a sneaking feeling the last week wouldn't be hardcore heavy as stuff. Thanks

[SoaringSwine]

Sheiko 32 Week 2 Day 1

Squat

3 x 82.5kg

2 sets of 3 x 100kg

2 sets of 3 x 115kg

4 sets of 2 x 132.5kg

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

5 sets of 3 x 72.5kg

DB Flyes

4 sets of 8 x 15lb (stretching pecs out)

Squat

3 x 90kg

2 sets of 3 x 107.5kg

4 sets of 3 x 125kg

Comments

Holy volume batman!

[biggurl27]

Volume is right! Must be knackered after that??

[SoaringSwine]

I was eating and sipping on some dextrose+creatine water throughout the workout and that seemed to keep me somewhat energetic. Skulled my protein shake back at the end and nearly spewed though. Don't feel sore this morning though... yet. Hopefully I won't get sore at all, my body seems to adjust pretty quickly when its healthy.

[Luigi]

I was eating and sipping on some dextrose+creatine water throughout the workout and that seemed to keep me somewhat energetic. Skulled my protein shake back at the end and nearly spewed though. Don't feel sore this morning though... yet. Hopefully I won't get sore at all, my body seems to adjust pretty quickly when its healthy.

dosnt creatine convert to creatinine after about 4-7 minutes in water, thatll f*ck your liver.

[Laver]

I was eating and sipping on some dextrose+creatine water throughout the workout and that seemed to keep me somewhat energetic. Skulled my protein shake back at the end and nearly spewed though. Don't feel sore this morning though... yet. Hopefully I won't get sore at all, my body seems to adjust pretty quickly when its healthy.

dosnt creatine convert to creatinine after about 4-7 minutes in water, thatll f*ck your liver.

Food for throught...

I never heard of it fucking your liver, just thought it was wasted if it turned into inine...

[SoaringSwine]

Never heard of that. Did some research and it appears it takes much longer than 4-7 mins for it to break down. I drank it all within the first 30 mins of my workout anyway. But when your workout is 2 hours long it's nice to have something to sustain you.

[SoaringSwine]

Sheiko 32 Week 2 Day 2

Deadlift to knees

3 x 100kg

2 sets of 2 x 120kg

2 sets of 2 x 130kg

3 sets of 1 x 140kg

Paused for a little bit before lowering the weight back down, takes quite a toll on the lower back.

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

2 sets of 3 x 72.5kg

3 sets of 2 x 77.5kg

All paused again, feeling pretty good.

DB Fly

2 sets of 10 x 15lb

3 sets of 10 x 20lb

Pretty much a 50 rep set, bit boring doing them so don't bother with much rest.

Deadlift

3 x 100kg

3 x 120kg

2 sets of 3 x 140kg

5 sets of 3 x 160kg - did three sets, but my form was really breaking down so dropped it to 150kg for the last two sets. 3 x 160kg is technically a 3RM PB lol.

Comments

Few reasons why the DL was a bit tough today:

- My 200kg DL was a while ago and I've probably lost a bit of strength due to sickness since then

- New belt is bruising me (not a real reason, just need some harden up pills [not viagra])

- My conditioning is also probably a bit shot due to sickness, hopefully this will rebound too

[Mike Zero]

Or could be this:

"Paused for a little bit before lowering the weight back down, takes quite a toll on the lower back."

:wink:

[SoaringSwine]

Or could be this:

"Paused for a little bit before lowering the weight back down, takes quite a toll on the lower back."

:wink:

Yeah, that's kind of tacitly covered in the lack of conditioning.

[poos_n_wees]

- New belt is bruising me (not a real reason, just need some harden up pills [not viagra])

:pfft:

[SoaringSwine]

Recovery

Swimming

20 laps swimming

Far out, first time swimming in years (used to swim heaps), freaking hard now.

Massage

Nice back massage

Special recovery food

Two monteith summer ales out in the sun 8)

[SoaringSwine]

Sheiko 32 Week 2 Day 3

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

5 sets of 3 x 72.5kg

All solid

Squat

3 x 80kg

2 sets of 3 x 100kg

2 sets of 3 x 115kg

6 sets of 3 x 132.5kg

I was intending to revise my squat max to 160 instead of 165 to account for the knee wraps I wore when I did it. But then I started squatting and wanted to go heavier. I'll stop being silly and keep to 160 next time.

Bench Press

4 x 45kg

4 x 55kg

4 sets of 4 x 65kg

DB Fly

5 sets of 10 x 20lb

Good Morning

5 sets of 5 x 50kg

Comments

Upper back absolutely smashed after that session. I've sort of fixed my bar slipping problem on squats by really squeezing my shoulder blades. But it takes a lot of effort, and it gets smashed on bench too. Oh well, should get my upper back up to speed pretty quickly.

[poos_n_wees]

Special recovery food

Two monteith summer ales out in the sun 8)

Ooh, I need to try this for my recovereez too :grin:

[SoaringSwine]

Special recovery food

Two monteith summer ales out in the sun 8)

Ooh, I need to try this for my recovereez too :grin:

Scientifically proven!

Sheiko 32 Week 3 Day 1

Squat

3 x 80kg

3 x 97.5kg

2 sets of 3 x 112.5kg

5 sets of 2 x 127.5kg

Got a twinge in my shoulder, annoying at the time, but it seems to have gone away already.

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

3 sets of 2 x 72.5kg

3 sets of 1 x 77.5kg

DB Fly

4 sets of 8 x 20lb

Chinups

15 reps total in 5 sets - 3,3,4,3,2

Aim is to get it down to 4 sets, then go up to 20 reps and repeat.

Kettlebell Swings

3 sets of 10 x 24kg

The switched to the Hungarian blaster, it's a bit harder - 10 x 22/23kg

[SoaringSwine]

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

5 sets of 2 x 72.5kg

Deadlift

3 x 100kg

2 sets of 3 x 120kg

2 sets of 3 x 140kg

5 sets of 2 x 150kg

Concentrating on driving my heels through the floor, think I was pulling a lot better than last week. At that point I had "Deadlift Fever" from watching Will and MadPom pull, so I decided I'd test out my opener

3 sets of 1 x 180kg

Was only intending to do it once but I was annoyed at myself so ended up doing it three times. Still shit off the floor as usual. On the day I'll have to psych myself up and get some mean leg drive!

[SoaringSwine]

Skeiko 32 Week 3 Day 3

Squat

3 x 80kg

2 sets of 3 x 97.5kg

2 sets of 2 x 112.5kg

3 sets of 2 x 120kg

Beltless

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 65kg

4 sets of 2 x 70kg

Hungarian Blaster

3 sets of 15

Chinups

15 reps - 4,4,4,3

Got down to 4 sets quicker than I thought I would. Next step is getting down to 20 in 4 sets.

[SoaringSwine]

GPP/Pre-hab/extras

Sled Dragging

100kg + change for 6, 4, 4, and 4 lengths of the gym

First three sets I went as fast as I could, felt like vomitting for a little bit. No pain, no gain.

Upper Body Sled Medley

3 sets of 20kg + change for 4 lengths of the gym (each length a different variation)

GHR

2 sets of 5

Reverse Hyper

2 sets of 10

Shoulder Super Set

Was intending to some lat raises with shrugs but I saw ApriliaRS doing some crazy shoulder thing so I decided to copy that...

Front+Side+Rear Delt Combo Raise with 10lb DBs, total 60 reps. Couldn't lift my arms for a little bit after that.

Best part abou that was my shoulders didn't give me any grief, so I might start adding a bit more shoulder work.

Pulldown Abs

15 x 40kg

15 x 45kg

10 x 45kg

Got a bit stronger since I last did these.

[SoaringSwine]

Sheiko 32 Week 4 Day 2

Bench Press

I don't know if I've mentioned already but I've done all my benches paused.

3 x 45kg

2 sets of 3 x 55kg

2 sets of 2 x 65kg

4 sets of 1 x 70kg

Felt good today so I decided to test my bench opener and try for a new PB if I felt good:

1 x 77.5kg - paused

1 x 85kg - paused with commands

1 x 92.5kg - paused with commands - 2.5kg PB

1 x 97.5kg - paused with commands - 7.5kg PB

My max on 14/10 was 90kg. Stoked with 7.5kg added in under a month and a half! Paused benching 3x per week FTW!

Deadlift

3 x 100kg

2 sets of 3 x 120kg

4 sets of 2 x 140kg

I don't think my lower back is totally used to deadlifting each week so it was a little niggly (not in a bad way). Did the last 2 sets with a belt, and I'm happy to report "operation fatten up" is succeeding. Few weeks ago I was stuck in between belt sizes, but now the looser size is starting to fill out. 2 mass gain shakes a day on top of my normal diet FTW! Great success!

[Old Bull]

1 x 97.5kg - paused with commands - 7.5kg PB

My max on 14/10 was 90kg. Stoked with 7.5kg added in under a month and a half! Paused benching 3x per week FTW!

I'm happy to report "operation fatten up" is succeeding.

Shot Bro on both counts :clap: :clap: :clap:

[ohjoshua]

Good stuff on The PB, very close to the magic two plates.

[SoaringSwine]

Good stuff on The PB, very close to the magic two plates.

Yep, so close I can almost taste it. Could do it easy touch n go, but I'd rather do it paused in comp. Unfortunately we'll be using olympic plates, so it won't look quite the same.

[SoaringSwine]

Sheiko 32 Week 4 Day 2

Last day of the programme. I couldn't be bothered doing the squat reps (they were light as anyway), so I just worked up to my opener.

Squat

5 x 20kg

5 x 40kg

4 x 60kg

3 x 80kg

2 x 100kg

1 x 120kg - belt on

1 x 135kg - added training wraps

1 x 150kg - switched to comp wraps, this will be my opener

Got my squat confidence back, very easy opener. My shoes didn't come for today so I borrowed OB's. Here's the vid of my last two reps:

Can't see depth but I'm pretty sure it's a wee way under parallel.

Bench Press

3 x 45kg

2 sets of 3 x 55kg

3 sets of 2 x 65kg

Chinups

20 reps in 5 sets: 5,4,4,4,3

Comments

This is my last proper training before the comp. I'll head into the gym a few times just to get some blood going, but nothing to write home about.