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startinfromscratch

By startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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week2 day1 S/B/S

warmups included some calf stretching, i really felt this helped knee travel.

squat

1*2*55

1*2*65

1*3*77.5

1*3*85 LW

4*2*95

bench

1*2*45

1*3*50

2*3*60

3*2*68

2board

5*2*72.5

flies

5*10*10

squat

1*2*60

1*2*72.5

2*3*82.5

pin g/morn.

5*5*60

missed abs.

notes - got rediculous hammy cramp in left leg while doing boards, but didnt effect rest of train. im loving the squat volume, even though weights are low the new setup is feeling more natural already. wraps were used cos thats what programme says, also i need to get A)better & B)faster at wrapping, so i need the practice!

sidenote - turns out my better half is an excel genius, and shes added a tonnage calc for my 12 week template, for all 3 lifts. it makes for interesting reading!

start new job tommoorow to. 8)

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bar-belle Veteran member

bar-belle

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im loving the squat volume,

Good to hear scratch because there's plenty of it :lol:

sidenote - turns out my better half is an excel genius, and shes added a tonnage calc for my 12 week template, for all 3 lifts. it makes for interesting reading!

mmm when you add it all up it's a *&^% load of weight in a training sesh aye!

start new job tommoorow to. 8)

Geez you don't muck around!

:ditto: to what AgentOrange said!

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drizzt Veteran member

drizzt

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Nice work bro :nod:

sidenote - turns out my better half is an excel genius, and shes added a tonnage calc for my 12 week template, for all 3 lifts. it makes for interesting reading!

:pfft: Haha, I did the same thing in my downtime at work, + prettied up the template a little. Although I'm not sure that what you're doing is the same prog I did... but I have started applying the template to the other Sheiko .xls sheets I have (#29, #37 etc etc).

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startinfromscratch Veteran member

startinfromscratch

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whats your new job bro?

bakery manager, for my old competition :lol:

:pfft: Haha, I did the same thing in my downtime at work, + prettied up the template a little. Although I'm not sure that what you're doing is the same prog I did... but I have started applying the template to the other Sheiko .xls sheets I have (#29, #37 etc etc).

im doing the 12 week reduced volume cycle by dave bates, its on the sheiko forum.

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startinfromscratch Veteran member

startinfromscratch

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week2 day2

knee pause deads

1*4*88

1*4*105

3*4*125

bench

1*3*50

1*3*55

3*3*60

pin lockout, just off chest

5*6*55

flies

5*10*10

deads

1*3*90

1*3*105

2*3*125

4*3*130

hammy curls (ext. busy)

3*10

this sesh was harder than it looked on paper. im not eating too many carbs, and a bit short o sleep, but got it done. pissed having to do hammy curl instead, but oh well.

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startinfromscratch Veteran member

startinfromscratch

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cheers lads! same to yous!

week2 day3 s/b/s

squat

1x3x55

1x3x65

1x3x75

3x3x85

bench

1x2x45

1x3x50

1x2x60

1x3x65

1x2x65

1x1x75

1x2x65

1x3x65

1x3x60

2x3x50

2board (no bards, did fullrom c/g)

5x6x55

squat

1x3x60

1x2x70

1x3x85

flies

5x10x10

seated GM (light) - wont do again, felt ineffective seated)

5x5x40

sessions are going well, weights are all pretty light so just practicing setup. got the infamous week3 next week, looking foward to it 8)

havent updated diet details in awhile, so heres my daily eats atm:

m1 - 1/2 cup oats, banana, 150ml milk, double scoop p.p

m2 - 150-200g mince or chicken, green veges

m3 - same as m2 + muesli bar

m4 - 180g tuna, 3 pieces mkenzie bread

m5 - double shot p.p, on training days a can of creamrice too.(post.wo)

m6 - dinner - usually meat or eggs + moderate carb source

m7 - sludge: P.B, p.p, frozen berries,

8)

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startinfromscratch Veteran member

startinfromscratch

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today i noticed my bar speed was a bit slow, regardless of the light weight. not sure whether its ye olde accum.fatige or because of the eats and drinks over xmas. hard to say :shrug: :shrug:

week 3 day 1

squat

1x1x55

1x3x65

1x3x77.5

1x3x85 (W)

4x3x96

bench

1x3x45

1x3x50

2x3x60

2x3x67.5

2-board

5x2x72

flies

5x10x10

squat

1x3x60

1x3x65

3x4x77.5

pin. g/m

5x5x50

leg ext (rehab)

5x10x??

8)

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startinfromscratch Veteran member

startinfromscratch

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felt pretty crap today, headachey despite peeling back the h2o. though suprisingly, got through this in 1&1/4 hours, was expecting 2 hours. possibly went through the bench pyramid a bit quick...

week 3 day 2 D/B/D

paused deads

1x2x90

1x3x110

1x2x125

2x3x135

bench

1x3x45

1x3x50

1x3x60

1x3x65

2x2x67.5

1x1x72.5

2x2x67.5

1x3x65

1x4x60

1x3x55

1x3x50

2 board

5x6x55

flies

5x10x10

rack pulls below knee

1x2x110

2x3x125

3x4x145

leg ext (rehab)

5x10reps

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bar-belle Veteran member

bar-belle

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Could be just week 3...the fatigue kicking in or the sheiko flu...it can rear its head in many forms :shifty: I never got fluey as such but used to get night sweats,stomach and feet just burning and other weird CNS things happening :? If it is it will pass...like TT said up the cals and get some rest too :)

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