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

SoaringSwine

By SoaringSwine
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SoaringSwine Senior member

SoaringSwine

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Extras

Quad set 1

Chin Ups

3 sets of 4

GHR

3 sets of 5

Seated Row

3 sets of 10

Kettlebell Swings

3 sets of 10

Quad Set 2

Bent Over Rows (deloaded)

3 sets of 8

Power Cleans

3 sets of 5

Rolling Tricep Exensions

3 sets of 10

Reverse Hypers

3 sets of 10

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I was going to use my bench shirt today if it showed up. Will have to be tomorrow then.

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SoaringSwine Senior member

SoaringSwine

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Max Test Day

Squat suit and bench shirt didn't arrive so I decided to test my deadlift and press max instead. I deadlifted on Thursday and intended to wait longer, but I thought, meh f**k it!

Deadlift

5 x 60kg

3 x 100kg

2 x 125kg

1 x 150kg - belt on

1 x 175kg - sz 42 Centurian on

1 x 200kg

1 x 227.5kg (500 barrier)

Got the 500lb to lockout, but it was horribly, horribly hitched. I was never in a good starting position and that caused horrible rounding which caused the trouble at the top. I've never had trouble at the top of a lift before. But I guess that's what happens when you wear a suit for few times. Very pissed off at myself for hitching but I know I have the strength there and will nail it once I get more practice in the suit. HIPS DOWN, BACK STRAIGHT!

Press

Worked up to 55kg, failed on 60kg

(strict) press is a horrible weakness for me. I'm going to incorporate it into my Sheiko training. Should be good for my raw bench too. Never really done pressing before so it should go up quickly.

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SoaringSwine Senior member

SoaringSwine

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Excerpt from my journal a year and a bit ago...

Deadlift

60x5

70x5

80x5

90x5

100x5

110x1

120x0

Did the sets of 5 fairly easily. Just thought I'd try a couple singles for fun, but by the time I came to 120kg my body was sapped of energy.

How much should I be using my quads while doing deads? I intentionally tried to recruit them today but never really felt it.

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SoaringSwine Senior member

SoaringSwine

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Holy crap SS.. nice vid! The hitching thing will go soon enough, but there's no doubting that the strength is there. Nice work :clap:

Bonus points for Flight of the Conchords btw :grin:

I like bonus points! When is your log getting updated?

I did DeFranco's Agile Eight plus some additional foam rolling last night.

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SoaringSwine Senior member

SoaringSwine

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Gear Day!!!

Tried my styley new gears today.

Squat 40 Centurian

Took about 45 mins to get somewhere near on. Once I finally got the straps up I literally couldn't squat at all. The plan is just to keep putting in on to break it in etc.

Bench 42 Fury

Worked up to 80kg raw then put the shirt on...

3 x 100kg (4 board)

3 x 110kg (3 board)

3 x 120kg (3 board)

3 x 130kg (2 board)

1 x 130kg (1 board - easy)

1 x 130kg (to the chest, got it locked out but wouldn't pass at a meet. Then once I locked it out it kind of swung away from me)

Pretty pleased for my first time in a new shirt.

Old sz 42 Centurian

1 x 140kg (straps down)

1 x 150kg

1 x 160kg with wraps

1 x 170kg - reasonably easy

The old suit probably gives me about 10kg.

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teamfatboy Veteran member

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Thanks TFB. Must be time for your update pics sometime.

Oh no, no freakin' way :grin: Been thinking about goals tho...I was thinking about the 'house 1000lb club - which would be what, 450-odd kg across squat, bench and deadlift, right? That might have to go on the list - 180kg squat, 180kg sumo dead and 90kg press...hmm :pale:

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SoaringSwine Senior member

SoaringSwine

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Thanks TFB. Must be time for your update pics sometime.

Oh no, no freakin' way :grin: Been thinking about goals tho...I was thinking about the 'house 1000lb club - which would be what, 450-odd kg across squat, bench and deadlift, right? That might have to go on the list - 180kg squat, 180kg sumo dead and 90kg press...hmm :pale:

Come into the House and we'll sort you out technique wise etc I reckon you've got more in you. And it's 455kg for the record.

Seriously you should come in sometime soon.

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SoaringSwine Senior member

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GPP

Boris Sheiko recommends team sports as good GPP on off days. I don't recommend beach handball as one of them (at oriental parade's beach anyway). Never played it before but it was quite fun.

My feet, knees and elbows have been ripped to shreads. And now I've got nasty back DOMS from yesterday.

Owowowowowowowowow

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SoaringSwine Senior member

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Back to it... I"m going to be running some standard Sheiko plans but modified for geared lifting. I was going to run Dave Bates' 13 week plan but I think the first 4-5 weeks are pretty damn easy and intended for someone just getting into Sheiko. Since I coped with #29 quite well I've decided just to run #37 modified for geared lifting... (and added pressing too)

My input maxes are:

Raw Squat: 162.5kg

Raw Bench: 100kg

Raw Deadlift: 212.5kg

Equipped Squat: 180kg

Equipped Bench: 130kg

Equipped Deadlift: 222.5kg

Press: 60kg

Obviously I haven't actually done all these lifts, but I think they are pretty good estimates to work off. I bumped the press up because the %s I use for it will tend to be lower, and I think it should go up fast anyway. For my added board work I'll be using my equipped bench 1RM for the %

Modified Sheiko #37 Week 1 Day 1

3 Board Press

5 x 65kg

2 sets of 4 x 77.5kg

2 sets of 3 x 90kg

5 sets of 3 x 97.5kg

97 was @ 75%, and felt that easy. I think 3 board is a good height for me for shirt strength.

Chest Supported Rows

10 x 20kg

4 sets of 10 x 25kg

Squat

5 x 90kg

2 sets of 5 x 110kg

2 sets of 5 x 125kg - added loose suit bottoms, suit threw me out of groove, I don't think there is a lot of point using @ 70% for reps, will keep it for 80% in future

3 sets of 5 x 115kg (raw)

Abductor had a bit of a twinge from Saturday but wasn't too bad so I just grinded it out

Press

6 x 30kg

2 sets of 6 x 35kg

4 sets of 6 x 40kg

Good Morning

5 sets of 5 x 50kg

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SoaringSwine Senior member

SoaringSwine

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Modified Sheiko #37 Week 1 Day 2

Deadlift

5 x 110kg

2 sets of 5 x 135kg (belt on)

2 sets of 4 x 155kg (suit on)

4 sets of 3 x 167.5kg

It's going to take me a little while to get my form down in the suit. And raw in general. I was making a video before to put up re: form, but the programme crashed and I'm too angry to do it again. Maybe tomorrow/later.

Incline Bench Press

6 sets of 4 x 55kg

Seems about triple my bench ROM. Can't hide long arms with an arch on this!

Below the Knees Rack Pull

5 x 110kg

2 sets of 5 x 130kg

2 sets of 4 x 150kg

4 sets of 3 x 170kg

I've got bad leverages at this point in the DL. Really working on keeping my upper back tight, which is where my DL form problems stem from.

Comments

Had to cut out the accessory stuff. Was being picked up for a game of squash, followed by hall way cricket, followed by playing frisbee. I'm tired now.

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SoaringSwine Senior member

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Had another go getting my squat suit on tonight. I managed to get the legs up another couple inches higher and got the straps up with my girlfriends help. It was cutting into my upper leg really hard. Took me a good 5 minutes to get the damn thing off!

But definately progress. I'll put it on a few more times at home. Once I get comfortable with that I'll try it under some weight.

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SoaringSwine Senior member

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Modified Sheiko 37 Week 1 Day 3

Bench Press

7 x 50kg

6 x 55kg

5 x 60kg

4 x 65kg

2 sets of 3 x 70kg

2 sets of 2 x 75kg

2 sets of 3 x 70kg

4 x 65kg

6 x 60kg

8 x 55kg

10 x 50kg

Weight was light today so got through all the sets in 14 minutes.

Chest Supported Rows

5 sets of 10 x 25kg

Squat

5 x 80kg

2 sets of 4 x 100kg

2 sets of 3 x 115kg

5 sets of 3 x 122.5kg

Abductor and knee weren't feeling the best today. Maybe I'll get some knee sleeves one day.

French Press

10 x 20kg

4 sets of 10 x 30kg

Ab circuit

Decline sit ups, Russian Twists and Pull down abs

2 times.

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SoaringSwine Senior member

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Modified Sheiko #37 Week 2 Day 1

My shorts magically disappeared from my bag so I had to do the entire workout in my loose 42 centurian. I pulled the legs right up so it wouldn't give me any support.

Squat

5 x 80kg

2 sets of 4 x 100kg

3 x 115kg

3 x 125kg - suit legs pulled down

5 sets of 2 x 145kg - straps up

Bench Press

5 x 50kg

4 x 60kg

3 x 70kg

3 x 90kg - shirt on (to 4 board)

3 x 100kg - 3 board

2 x 110kg - 2 board

3 sets of 2 x 110kg - 1 board

All very strong. In a couple weeks time I'll be doing singles at 120kg to the chest.

Chest Supported Rows

5 sets of 10 x 25kg

Squat

3 x 90kg

3 x 105kg

4 sets of 3 x 122.5kg

Pulldown Abs

3 sets of 10 x 40kg

Good Morning

3 sets of 5 x 50kg

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