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

SoaringSwine

By SoaringSwine
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Laver Senior member

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Sheiko #29 Week 1 Day 1

I drop the second faster, got around parallel probably and then the suit decided to kick in big time, threw me backwards! There was no chance of recovery so I just went with it, saying "shit, shit, shit!". Not pretty.

Video please :pfft:

You gonna be pushing some big weights once your all geared ready for the 42!

What do you need to Qual for nat?

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SoaringSwine Senior member

SoaringSwine

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Sheiko #29 Week 1 Day 1

I drop the second faster, got around parallel probably and then the suit decided to kick in big time, threw me backwards! There was no chance of recovery so I just went with it, saying "shit, shit, shit!". Not pretty.

Video please :pfft:

Not a chance! :naughty:

You gonna be pushing some big weights once your all geared ready for the 42!

What do you need to Qual for nat?

485 in the 90s. Hopefully I'll give something over 200 a shunt at the CDs.

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Laver Senior member

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Sheiko #29 Week 1 Day 1

I drop the second faster, got around parallel probably and then the suit decided to kick in big time, threw me backwards! There was no chance of recovery so I just went with it, saying "shit, shit, shit!". Not pretty.

Video please :pfft:

Not a chance! :naughty:

You gonna be pushing some big weights once your all geared ready for the 42!

What do you need to Qual for nat?

485 in the 90s. Hopefully I'll give something over 200 a shunt at the CDs.

Sweet you'll have 485 no problem.

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SoaringSwine Senior member

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Sweet you'll have 485 no problem.

Yeah easy peasy.

Sheiko #29 Week 1 Day 2

Deadlift to knees

3 x 110kg

2 sets of 3 x 130kg

2 sets of 3 x 147.5kg

4 sets of 3 x 157.5kg

Much easier than I anticipated.

Incline Bench Press

4 sets of 6 x 55kg

Only second time ever doing these, felt a bit awkward but got used to it as I went.

EZ Bar Tricep Extensions

5 sets of 5 x 30kg

Below the Knee Rack Pulls

4 x 120kg

4 x 140kg

2 sets of 4 x 160kg

4 sets of 3 x 180kg

Urgh, really awkward. Going to switch to above the knee next time.

GHR

5 x BW

Came into this session with moderate DOMS. I'd competely forgotten about them until this exercise. GHR + quad DOMS > my level of hardness. So I pussied out.

Chest Supported Rows

10 x 20kg

4 sets of 5 x 30kg

Pulldown Abs

3 sets of 10 x 45kg

Comments

DOMS aside (which I shouldn't be getting much more of), I've adapted to Sheiko really quickly. Feel like I could do another workout after I finished.

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SoaringSwine Senior member

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Sheiko #29 Week 1 Day 3

Triceps and lower back were still a bit sore going into today's training.

Bench Press

5 x 50kg

5 x 60kg

4 x 70kg

2 sets of 3 x 75kg

2 sets of 2 x 80kg - I paused these sets (all others just touch and go)

2 sets of 3 x 75kg

4 x 70kg

6 x 60kg

8 x 50kg

Got through this in about 20 minutes.

DB Fly

5 sets of 10 x 20lb

Squat

5 x 80kg

2 sets of 4 x 100kg

2 sets of 3 x 112.5kg

5 sets of 3 x 120kg

Belted up at 100 today as my back wasn't handling the weight the best. Otherwise pretty easy, but the 120s I wasn't as explosive as I'd like.

Seated Good Morning

2 sets of 5 x 40kg

3 sets of 5 x 60kg

First time doing this, don't know what I make of it yet.

Comments

Easy session. Next week the squat and bench intensity picks up and bit and the deadlift drops a bit. I'll train at the house on Monday then my next three sessions will be in Nelson.

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SoaringSwine Senior member

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Sheiko #29 Week 2 Day 1

Squat

5 x 80kg

4 x 95kg

2 sets of 3 x 112.5kg

5 sets of 2 x 127.5kg

Easy peasy

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

5 sets of 3 x 80kg

Elbows a bit niggly. I'm going to buy some sleeves to keep them warm.

DB Fly (supersetted with the Hammer Curls)

5 sets of 10 x 20lb

Hammer Curls (switched from push ups to these to give my elbows a break and improve tendon strength)

5 sets of 10 x 20lb

Front Squat

2 sets of 3 x 72.5kg

2 sets of 3 x 87.5kg

4 sets of 2 x 95kg

My knees always seem to click when doing front squats these days...

Good Morning

5 sets of 5 x 50kg

Comments

Last session at the House in a while. I'll miss it!

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SoaringSwine Senior member

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Sheiko #29 Week 2 Day 2

Training out at Mot-town with Mike Zero. Makes me all the more impressed with the progress he made with his gym's limited resources! The gym doesn't have a power rack so I couldn't do rack pulls. So I decided to ditch the to the knees deads and do some full range with a higher % on the top sets. I had been playing back yard cricket for 4 hours before hand so I was a bit tired and had a headache, but it went well enough anyway.

Deadlift

3 x 100kg

3 x 130kg

2 sets of 3 x 150kg

4 sets of 2 x 170kg - not too bad.

I used lifting straps for the first time for the second set of 150 onwards. The bar was slippery and the smooth part was wider than normal so half my grip was on the smooth. I didn't really like spending so much time crouched down before lifting. Glad I don't have this issue at the House.

Bench Press

6 x 50kg

6 x 60kg

4 sets of 6 x 65kg - pausing the last rep on each set.

I'm glad the programme had a lighter % today, my elbows needed a break.

DB Fly

5 sets of 10 x 11kg

Good Morning

5 x 40kg

5 x 60kg

3 sets of 3 x 80kg

Just wanted to get a bit more back work since I missed a round of deads.

Gunz

10 x 11kg

Was going to do more but had to go.

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SoaringSwine Senior member

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Sheiko #29 Week 2 Day 2

I used lifting straps for the first time for the second set of 150 onwards. The bar was slippery and the smooth part was wider than normal so half my grip was on the smooth.

Acceptable Alibi Mr Holmes Acceptable

Phew! I should probably add we got told off for dropping weights by the "life guard".

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Mike Zero Veteran member

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Sheiko #29 Week 2 Day 2

I used lifting straps for the first time for the second set of 150 onwards. The bar was slippery and the smooth part was wider than normal so half my grip was on the smooth.

Acceptable Alibi Mr Holmes Acceptable

Phew! I should probably add we got told off for dropping weights by the "life guard".

The life guard :pfft: A 30 year old man who on his breaks rides down to the skatepark on his BMX for a ride with the street rats.

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SoaringSwine Senior member

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Several beers, pavlovas, roast chickens and backyard/beach cricket games later... I return to training (a little bit sunburnt :()

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 112.5kg

5 sets of 2 x 127.5kg

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

2 sets of 2 x 80kg

3 x 75kg

5 x 65kg

7 x 60kg (meant to be 55kg but couldn't be arsed removing the 20s.

DB Fly

3 sets of 10 x 12.5kg

Squat

5 x 80kg

2 sets of 4 x 100kg

4 sets of 4 x 112.5kg

Safety Squat Bar Good Morning

5 sets of 5 x 40kg

Hard!

Comments

Sweating like a rapist by the end of that.

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SoaringSwine Senior member

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Yesterday's training:

Sheiko 29 Week 3 Day 1

Definately the hardest session on paper thus far in the training cycle (only one day later on looks on par with this one). I was pretty tired from travelling all day and only having a couple bad meals on my way. So I had every excuse to fail today, but I pulled through and managed to get all the reps with no grinds. So I'm pretty pleased about my conditioning.

Squat

5 x 90kg

4 x 105kg

2 sets of 3 x 120kg

4 sets of 2 x 135kg

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

6 sets of 3 x 80kg

Remembered my elbow sleeves today and didn't have any elbow issues :).

DB Fly (Supersetted with Push Ups)

5 sets of 10 x 20lb

Push Ups

5 sets of 10

Squat

3 x 80kg

3 x 100kg

3 x 115kg

4 sets of 3 x 127.5kg

Took a couple sets to get back into the groove of squatting but the last sets weren't half bad. Form was a little ugly on a few reps but nothing too nasty.

Good Morning

5 sets of 5 x 50kg

Comments

Won't be updating until the 3rd/4th probably, but will still be training (yes that's right Wa, secret training!). Adios.

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SoaringSwine Senior member

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Happy New Year! party2.gif

Thanks!

Sheiko #29 Week 3 Day 2 (31/12/08)

Forgot to take away my training schedule so I had to go from memory. Good thing I've got a photographic memory for anything to do with my training! The gym I went to had lb instead of kg plates, so I just tried to get it as close as possible.

Deficit Deadlift

Standing on a couple mats, probably around 2".

2 sets of 3 x 110kg

2 sets of 3 x 125kg

4 sets of 3 x 135kg

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

3 sets of 2 x 82.5kg (meant to be 80 but the plates to get the weight that close weren't available)

2 sets of 2 x 85kg

2 sets of 3 x 82.5kg

DB Fly

5 sets of 10 x 10kg

Above the Knee Rack Pulls

No power rack so I did these on the safety part of a cheap squat rack while standing on a box. Good thing the gym staff didn't see me!

4 x 125kg

2 sets of 4 x 150kg

2 sets of 3 x 170kg

4 sets of 1 x 190kg (was meant to be 3 sets of 2 but I couldn't grip the bar to save myself for the second rep, again sweaty hands + crap bar = no good for lifting)

Lat Pull Downs

5 sets of 10

Comments

Back training at the House tomorrow.

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SoaringSwine Senior member

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Sheiko # 29 Week 4 Day 1

Squat

5 x 80kg

4 x 100kg

2 sets of 3 x 112.5kg

5 sets of 3 x 128.5kg

Bench Press

5 x 55kg

5 x 65kg

5 sets of 4 x 75kg

DB Fly

5 sets of 10 x 20lb

Chinups

5 sets of 4

Front Squats

2 sets of 5 x 65kg

2 sets of 4 x 80kg

3 sets of 3 x 95kg

My knees keep clicking doing these.

Good Morning

5 sets of 5 x 50kg

Comments

Good day. Thursday is going to be hard... deadlifting: 2 sets of 3 @ 80%, 3 sets of 2 @ 85% and 3 sets of 2 @ 80%. And that's after benching up to 85% already.

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SoaringSwine Senior member

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GPP/Much around day

Chin Ups

5 sets of 4

Seated Rows

3 sets of 10

Curls

3 sets of 10

Reverse Hypers

3 sets of 10

Pull Down Abs

3 sets of 10

Side on Sledge Hammering

3 sets of 10 each side

KB Swings

3 sets of 10

Fat Bar Holds

3 sets of as long as I could double overhand (not long)

:lifter:

Comments

Cricket tomorrow :D

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SoaringSwine Senior member

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Sheiko # 29 Week 4 Day 2

Bench Press

5 x 50kg

4 x 60kg

2 sets of 3 x 70kg

2 sets of 3 x 80kg

3 sets of 2 x 85kg

Deadlift

3 x 105kg

3 x 130kg

2 sets of 3 x 150kg

2 sets of 3 x 170kg

3 sets of 2 x 180kg - put my sz 42 Centurian on for the 2nd and 3rd set, shit it gives me power off the bottom!

3 sets of 2 x 170kg - took suit off for last two sets

Holy moly! The suit is certainly different to lift in (read: hard to get breath at bottom etc.). But damn does it give me some pop, and it's supposed to be old and worn out. First set of 180 (raw) were around 2 seconds per rep, with the suit it was down to about 1.5s. I think I might try to take 227.5kg (500lb) for a ride next week in it...

Bench Press

5 x 50kg

5 x 60kg

3 sets of 5 x 70kg

17 x 70kg - rep out

DB Fly

5 sets of 10 x 20lb

Comments

I'm skipping the last day of this training cycle. Want a bit of extra recovery for next week where I'll be testing my new gear out.

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SoaringSwine Senior member

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Just did DeFranco's "agile eight" (http://www.defrancotraining.com/ask_joe ... 10-03.html) and his upper body warm up (http://au.youtube.com/watch?v=cgxr6xAB5ZM). Minus the foam rolling exercises, my foam roller is in the mail :).

I'm going to log these when I do them. I'll try to do them 5x per week. Especially the agile eight.

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