basics

[steak]

outbak?

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outbak?

decided my upcoming houseshift is too pricey to be able to be buying a 2nd belt. though, if i get to week 11, and my inzer still isnt here, il get an outbak.

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update

fridays train was very low volume, leading into skills assess this week. but it damn near killed me. 1-2 hours sleep, a tension headache and only 1 small meal in me, i honestly thought i was going to fail the squats. even the bar felt heavy. but got there, just.

between now and the end of this sheiko cycle, not going to be IF ing. i enjoy IF for brief periods, but perform better on a basics approach.

ive just roasted up a whole dish of kumara and potatoe, and some rump steak. my new diet structure is this:

brekkie - doubleshot p.p, cup oats, banana.

m2 - roast veges, 180g tuna in oil

m3 - roast veges, 200-250g red meat

m4 - roast veges, 4 bolied free range eggs, shot of p.p

m5 - dinner ( meat & carbs etc etc)

thats it. basic, but when roast veges are done right, with nice seasoning i can eat them all day everyday. for variation i can add onion,pumpkin,peppers etc. obviously a protein shake before and after training, or before bed on non training days.

sfs out 8)

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week 9 day 1 s/b

squat

1x3x60

1x3x70

2x3x77.5

3x2x82.5

bench

1x3x50

1x3x55

2x3x60

3x2x65

thats it! lol. felt lazy. skillz on wednesday. going to have to do it beltless, so may drop dead 10k to make it more realistic, will see how i feel though. had a play with squat form a little too, after chatting to the whanga beast. felt uncomfortable

todays eats:

m1 cup oats, banana, 2 scoops superquad

m2 200g mince, cup rice, sauce

m3 180g tuna in oil, about 200g veges (kumara &potato)

pre training double scoop of superquad

m4 (now) 4 free range eggs, 200g roast veges

later - dinner, 2 homemade beef burgers.

8)

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agile8 8)

[tinytraps]

Almost there bro! you hit triple dig yet nigga?

Good luck for test day broski 8)

[morattigirl]

Good luck for test day broski 8)

+1 8)

[OnlyHuman]

Good luck for test day broski 8)

+1 8)

Get some good numbers!

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cheers all 8) it was only skills, not test! but went ok. water and food leadup was good, didnt carb load at all, just sat around 300g carbs for last few days. did it all beltless, as i am still beltless

squat

60x3

70x2

80x2

100x1 (W)

110x1 - ugly and slow

120x1 - much faster and cleaner, hit depth fine.

bench

50x3

60x2

65x2

75x1

80x1 - easy as. long pause, slow neg. looking for 5+kg increase here

dead

100x3

120x2

145x2

160x1

170x1 - little ugly but beltless PB. looking like an increase here too :pray:

will post eats later.

[bar-belle]

Even though it's skills it's still taxing aye. You gotta be happy with your numbers mate...beltless PB on the dead...REAL TALK :grin:

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Even though it's skills it's still taxing aye. You gotta be happy with your numbers mate...beltless PB on the dead...REAL TALK :grin:

il be happy when theyve doubled 8)

week 9 day 3 s/b

squat

1x3x60

2x3x70

2x3x80

4x2x85

bench

1x3x50

2x3x55

6x3x65

flies

5x10

tricep p/down (rehab)

100reps

thats it.

[steak]

cruisey session brah...pants on i hope? :grin:

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lots to post today.

* inzer order arrived today. belt is perfect, my guts puts me right in the middle of the belt holes. :grin:

*tweaked my right knee during squats. finished train, but knee is sore now im cold. nurofen and antiflamme to come. doesnt feel serious.

*today i took some footage as below. critique welcome from those that can

*also who the f*ck says week 3 of sheiko is the worst?! looking at week 10 i think ima get my ass handed to me!

week 10 day 1 s/b/s

squat

1x3x60

2x3x70

1x3x80

1x3x85 (W)

4x2x100

bench

1x3x50

1x3x55

2x3x60

5x3x70

squat

1x3x60

2x3x70

4x3x85

flies

5x10

rope pushdowns

50,50,50

eats to post later..

[Big john]

time to break that shit in son! glad to hear the news of the arrival finally :clap:

also who the f*ck says week 3 of sheiko is the worst?! looking at week 10 i think ima get my ass handed to me!

boris works in mysterious ways...

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week 10 day 2 d/b/d

paused deads

1x3x100

2x2x110

2x2x120

3x1x125

bench

1x3x50

1x3x55

2x3x60

2x3x70

3x2x75

deads

1x3x100

1x3x120

2x3x125

5x3x145(B)

flies

5x10

pushdown rehab

100 reps

shits getting real 8)

[bar-belle]

i think ima get my ass handed to me!

yip probably but you'll come out better for it.

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i am fully toasted for the first time on this sheiko. still sore upper back and hams from wed, just toasted. so putting off todays train till tommorow, and eating big today n 2morrow for recovery :nod:

[steak]

must be bad if you cant train through it :evil: I "sometimes" get the best results when Im toasted...like that uni comp...was totally rooted and pulled PBs all day :roll:

but if you are burnt toast then rest a day...just dont tell Boris :pfft:

Good work getting yourself toasted...you have obtained greatness :clap:

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must be bad if you cant train through it :evil: I "sometimes" get the best results when Im toasted...like that uni comp...was totally rooted and pulled PBs all day :roll:

but if you are burnt toast then rest a day...just dont tell Boris :pfft:

Good work getting yourself toasted...you have obtained greatness :clap:

na man, the only reason i couldnt train through was cos i had maybe 1-2 hours sleep last night..

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week 10 day 3 b/s/b

bench

1x3x50

1x3x55

2x3x60

5x3x70

squat

1x3x60

2x3x70

2x3x80

6x3x90

bench

1x4x50

1x4x55

4x4x60

pushdowns

100reps

chest stretches

feeling toasted still :?

[steak]

must be bad if you cant train through it :evil: I "sometimes" get the best results when Im toasted...like that uni comp...was totally rooted and pulled PBs all day :roll:

but if you are burnt toast then rest a day...just dont tell Boris :pfft:

Good work getting yourself toasted...you have obtained greatness :clap:

na man, the only reason i couldnt train through was cos i had maybe 1-2 hours sleep last night..

Too much canoodling

Toast only lasts a week...then you are crumbs :grin:

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week 11 day 1 s/b

squat

1x3x60

1x3x70

1x3x80

1x3x90(W)

5x2x100

bench - first reps paused all sets

1x3x50

3x3x60

3x2x70

3x1x80

flies

5x10

8)

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week 11 day 2 b/d

bench

1x3x50

1x3x55

2x3x60

5x2x70

dead

1x3x100

2x3x120

2x3x130

5x2x140(B)

flies

5x10

rope pushdown rehab

100reps

hamm curl

3x10

today was the last 'complete' session of the template, the next 3 trains up to test day taper off in volume and intensity. knee still not 100%, hoping it comes right before test.

[steak]

screwdriver pal :nod:

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finally got the net back! fucken vodafone useless cunts...

catchup posts.....................

week 11 day 3 s/b

squat

1x3x60

2x3x70

2x2x80

3x2x85

bench

1x3x50

1x3x55

2x3x60

4x2x65

easy sesh. programme is dealoading to prep for test day.

week 12 day 1 b/d

bench

1x3x50

2x3x55

2x2x60

4x1x65

deads

1x3x100

2x2x110

4x2x130

sesh was about half an hour

week 12 day 2 s/b

squat

1x3x60

2x3x70

3x2x80

bench

1x3x50

1x3x55

3x3x60 (supposed to be 3x2x60 lol)

another long hard 30 minute slog

roll on test day, a double shot of 'cursed' for some pep, and hopefully one or two pb's 8)