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startinfromscratch

By startinfromscratch
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startinfromscratch Veteran member

startinfromscratch

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vodafone useless cunts...

to much Hateration!...good to see your all safe and sound bro, and with the Inhunet back up :lol: :grin:

yea my supply of haterade ran out bro lol.

we have a chch refugee with us atm, crazy times on the mainland :nod:

When's test day brosef, tomoro?

If so smash it like a sluzza in heat

yea buddy, tommora. ordered my salts today, not a big fan but thought i would just in case.

been eating heaps all week, tommorow will be eating fairly big still, having my cursed max serve, and seeing where sheiko lands me. my maxes i set for the cycle were 120/85/180 squat set lower to rehab my knee caving.

been pausing all first reps on all benching. havent belted for ANY squats all programme. but belting for deads. so hoping for 2 PB's, bench +5 dead +10 would be great, more would be bonus 8)

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steak Veteran member

steak

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Trust in Boris bro...it may not feel 100% but I assure it it 110%+ waiting for you to take it. Put the last 13 weks behind ya and prepare to take what is yours :twisted:

Smash it up!

Will talk tomorrow 8)

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startinfromscratch Veteran member

startinfromscratch

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I think youll get 4 pbs, s/b/d and total! The neural recruitment is where the gains come from, so seeing yourve fixed your squat I think youll be pleasantly suprised.

Go hard broski! smash it :twisted:

chur bro, not fixed yet, but improving :nod:

Trust in Boris bro...it may not feel 100% but I assure it it 110%+ waiting for you to take it. Put the last 13 weks behind ya and prepare to take what is yours :twisted:

Smash it up!

Will talk tomorrow 8)

i trust him bro. Make sure you do all the yelling, slapping and abusing i would be doing if i was in AK bro! CBC fo' life 8)

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startinfromscratch Veteran member

startinfromscratch

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sheiko test day

well day was off to a bad start, as i had a TERRIBLE sleep due to the missus snoring.. thank god for the curse lol. had 3 decent meals in me and about 2.5 litres water. also had a powerade for gymtime. heres my view of today..

squats - very happy. used box that was a shade below parralell, to make sure each rep could be claimed. wanted 140, though 130 was a technical PB. the programme called for 126, but that was due to me setting the max lower to rehab my knee cave. seems to have worked :nod: +20kg PB

bench - a little dissapointed, but still +5kg PB. was unpaused, because i wont claim a PB when i judge my own pause. but i know my paused is always 5k behind my TNG. also setup wasnt what id call great, cant have it all. also had no spotter.. so unpaused max went up 5k, i regard my paused max as 90 now.

also did some foam rolling between sets.

deads - went ok, wanted 190 and got it. wasnt too far off 200 either, with a better leadup or fresher, reckon i might have got it, or def 195. but for now 190 is it. video shows a weakness locking out, but my grip is no longer holding me back. so upper and lower back strength is next priority. secretly gutted to miss 200, as it wouldve made for a +45kg PB, but still happy to take +35kg with a little more in tank for squat and dead.

Video to come.

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startinfromscratch Veteran member

startinfromscratch

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Bro, awesome gains! :clap:

Is that a +35kg gain on Deads, or overall? BW?

thanks man, 35k combined. no idea on BW, havent weighed since november. but i suspect im around 95, but my BF% is way high :oops:

my summary of sheiko

well after 12 weeks of sheiko, i will share my views on it as a programme.

Sheiko looks easy on paper, but the accumulated fatigue and overall volume mean that when you actually do it, it bites you in the ass. Setting realistic maxes is vital, and will be your success or failure. imo it is easy on muscles, but hard on joints. i had sore knees and elbows from about week 4 on, and while hi-rep pressdowns (thanks damo) kept the elbows at bay, the knees were getting pretty sore toward the end.

biggest help with sheiko = foam rolling/tennis ball therapy.

i always knew when i had neglected this as my squatting would be harder. you HAVE to keep loose to maintain your form with so much volume.

Apart from simply increasing strength, the main goal was to correct the severe knee-cave i was getting with squats. After consulting Oldbull about it, i set my squat max slighly lower than real, to work on keeping knees out using the lower weights. and it paid dividends :nod: big big thanks to Warren, the hour of your time that you gave me helped me out immensely. your a true credit to lifting bro.

Another thanks has got to go to Damo for the regular updates, and also helping me learn to wrap myself much more effectively. I gambled a bit today and tried a totally diff wrapping method that damo had described over the phone. worked fucking wonders. Big ups to my honorary club, coast barbell!! :clap:

the evidence....

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OnlyHuman Senior member

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Well done :clap:

All that hard work payed off!

Whats your plan for the near future?

thanks bro, in short am gonna have a light week next week, then into a little westside. but will detail that more over the next week 8)

Sweet vid :clap:

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Old Bull Veteran member

Old Bull

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Hey SFS,

Great work today awesome PB 35kgs, good results from 12 weeks of hard work.

my summary of sheiko

well after 12 weeks of sheiko, i will share my views on it as a programme.

Sheiko looks easy on paper, but the accumulated fatigue and overall volume mean that when you actually do it, it bites you in the ass. Setting realistic maxes is vital, and will be your success or failure. imo it is easy on muscles, but hard on joints.

One of the better summaries I have read, :clap: you understood Boris in the right way to get those results, great review.

Maybe after WSB or the next time throw in Boxes to ease the knees on your second Squat sessions

Well Done Bro :clap: :clap:

Great Video

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steak Veteran member

steak

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BOOO YAAAAH!

Stoked for ya Brah! Great hearing your news last night as the KFC was digesting :lol:

13 weeks is along hard slog but you have the glory of a 35kg increase on ya total for it....something you wont get from WS IMO.....I know your sick of me harping on about it but I really think to get a good "milk" out this gain then run another sheiko next week..perhaps 8 week red vol even...possible faxes in your tray to follow. Regardless of how it went and what you will go on with...Im still stoked you got it all to click bro :clap:

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Big john Veteran member

Big john

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BOOO YAAAAH!

Stoked for ya Brah! Great hearing your news last night as the KFC was digesting :lol:

13 weeks is along hard slog but you have the glory of a 35kg increase on ya total for it....something you wont get from WS IMO.....I know your sick of me harping on about it but I really think to get a good "milk" out this gain then run another sheiko next week..perhaps 8 week red vol even...possible faxes in your tray to follow. Regardless of how it went and what you will go on with...Im still stoked you got it all to click bro :clap:

BOOOO YAAAAAAAAH +1

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startinfromscratch Veteran member

startinfromscratch

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Sweet vid :clap:

i cant compete with gymrat :lol:

Hey SFS,

Great work today awesome PB 35kgs, good results from 12 weeks of hard work.

One of the better summaries I have read, :clap: you understood Boris in the right way to get those results, great review.

Maybe after WSB or the next time throw in Boxes to ease the knees on your second Squat sessions

Well Done Bro :clap: :clap:

Great Video

thanks bro! as per my P.M, absolutely give credit to you for your help mate.

by the sounds of it the whangaparoa beast and mother russia wont let me do westside anyways :lol:

BOOO YAAAAH!

Stoked for ya Brah! Great hearing your news last night as the KFC was digesting :lol:

13 weeks is along hard slog but you have the glory of a 35kg increase on ya total for it....something you wont get from WS IMO.....I know your sick of me harping on about it but I really think to get a good "milk" out this gain then run another sheiko next week..perhaps 8 week red vol even...possible faxes in your tray to follow. Regardless of how it went and what you will go on with...Im still stoked you got it all to click bro :clap:

thanks mate. one of the other bonuses that came out of this was that i went from never wrapping a knee before to being confident in wrapping myself. and mastered it just in time!

BOOOO YAAAAAAAAH +1

cheers swolio iglesias :lol:

nice work brother, well earned!!
chur bruv!
Like your evidence Scratch :grin: Lifts looking strong. You gotta keep going with that :nod: Have a week off and jump on another cycle...maybe an 8 week reduced volume or sumthin...the gains are there to be had...TAKE THEM!!!!! no pressure or anything :lol:
so far away and yet still twisting my arm :lol:
Shot bro! awesome increase in total for 12 weeks hard yakka' date=' mean maori mean![/quote'] cheers Rimma - hey dont you still owe me a deadlift vid?? :grin:
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startinfromscratch Veteran member

startinfromscratch

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in other news, i did something today i havent done since november - i weighed myself.... i knew i had put on weight, definitley feel like i have filled out in a few places, but also ALOT of fat. even with shoes off... weighed in at 101flat :oops:

whatver programme i do do, it will have regular cardio involved too!! :nod:

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Big john Veteran member

Big john

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great work brother :clap: :clap: :clap: keep it up mate and start hunting RM just saying... I heard a rumor his deadlift is going backwards....... :pfft: :pfft:

i hered he wants to train under peters coach...jus saying ROFL

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