basics

[ThePman]

wondering if doing the 30 is a bit much, maybe 37 with more assist would be more wise. i have till monday to decide..

Somebody's not popping enough painkillers

[mike27]

SHEIKO IS WHERE ITS AT!!! :nod:

[poos_n_wees]

deads

1x4x100

2x4x120

2x3x140 (B)

5x3x155

bench - first reps all paused

1x5x50

1x5x60

2x4x70

2x3x75

2x2x80

2x1x85

2x2x80

2x3x75

1x4x70

1x6x65

1x8x60

1x10x55

1x12x50

rack pulls - below knee

1x5x120

2x4x140 (B)

3x3x155

4x2x175

chest stretch flyes

3x30secs

pressdowns

3sets of 20, 3/4 stack

cable ab crunches

5x5x stack (5 each side)

Quoted because of it's epicness.

You must've felt like the walking dead after that! Good shit mate.

[startinfromscratch]

HTFU and hang in on it...pleeeease! :twisted: :grin:

when are you next testing bro? and what are you aiming for?

wont be testing till cbc lift mate. not too sure what to expect, a 110 comp bench would be awesome, and dead should be comfortable 200+

Somebody's not popping enough painkillers

:pfft: :pfft: :pfft: :pfft: :pfft:

SHEIKO IS WHERE ITS AT!!! :nod:

:nod: :nod: :nod:

Quoted because of it's epicness.

You must've felt like the walking dead after that! Good shit mate.

thanks PnW!

[startinfromscratch]

back playing up today

just did what needed doing.

sheiko 30 week 2 day 1

warmups

rotator exes

bench

1x5x50

1x4x60

2x3x70

6x2x80

lat pulls

5x10

chest stretches

3x30sec

did some foam rolling last night, not enough though. more tonight, plus baseball therapy on delts tommorow....

[tinytraps]

Ditch the deads stay bench specialist :pfft: Id also cut all bent over rowing moves and switch to chest supported rows or seated rows while the back recovers

[Big john]

back playing up today

just did what needed doing.

sheiko 30 week 2 day 1

warmups

rotator exes

bench

1x5x50

1x4x60

2x3x70

6x2x80

lat pulls

5x10

chest stretches

3x30sec

did some foam rolling last night, not enough though. more tonight, plus baseball therapy on delts tommorow....

good lil sesh bro...you know the drill when it comes to Prehab :twisted:

[runveerun]

Nice going SFS! Keep it up :clap: :notworthy:

[bar-belle]

did some foam rolling last night, not enough though. more tonight, plus baseball therapy on delts tommorow....

Maybe you need some violator or intruder action :pfft:

PVC pipe rollering CBC stylz 8)

[Big john]

or intruder action

Could be sooooooooo taken the wrong way :grin: :pfft: :pfft: :pfft:

[bar-belle]

or intruder action

Could be sooooooooo taken the wrong way :grin: :pfft: :pfft: :pfft:

:pfft: yes I thought that when I was typing and wondered who would bring that up.....had to be the big fella aye....mind..gutter

[Big john]

.had to be the big fella aye....mind..gutter

So true...My mind never strays to far from there these days :pfft: :pfft:

[startinfromscratch]

did some foam rolling last night, not enough though. more tonight, plus baseball therapy on delts tommorow....

Maybe you need some violator or intruder action :pfft:

PVC pipe rollering CBC stylz 8)

i think mother RUSSIA is on the money! :nod:

[startinfromscratch]

man, last few days my energy levels have been shithouse, despite pumping in plenty of cals.. noty sure what is lgoing on here.. hence todays train was harder than it shoulda been.

deads to knees

1x4x100

2x4x120

2x3x140

4x3x145

bench- first reps paused

1x5x50

1x5x60

2x4x70

2x3x75

2x2x80

2x3x75

2x5x70

1x7x60

1x9x50

deads

1x4x100

1x4x120

2x3x140

5x3x155 (B)

chest stretches

3x30 seconds.

used straps on deads as i forgot ma chalk. also forgot my whey for intra workout. eats today -

m1 - 4 pieces fruit toast, double shake

m2 - 6 eggs, potato (as frittata), 500ml milk

m3 - 1.5cups oats(raw), 2 scoops p.p, 1/2 can apple, chicken burger.

pretrain - large V

post train - 500ml milk+ doubleshot p.p

dinner to come...

[Big john]

Keep at it Soljah!...maybe u need le stimz?

[startinfromscratch]

Keep at it Soljah!...maybe u need le stimz?

itt the low energy is more sleep related... :evil:

i have just got back from plumbling world, i bought a huge section of pvc pipe. greymouth now has another violater :pfft: :pfft: :pfft:

[Big john]

Keep at it Soljah!...maybe u need le stimz?

itt the low energy is more sleep related... :evil:

i have just got back from plumbling world, i bought a huge section of pvc pipe. greymouth now has another violater :pfft: :pfft: :pfft:

you didnt even need the pipe to get the title bro...you alrdy had it! :twisted: :twisted:

[startinfromscratch]

week 2 day 3

bench - first rep paused

1x5x50

2x4x60

2x3x70

5x2x80

token db hammers

10x10

14.5x10

14.5x10

18x10

18x10

bench - first reps paused

1x4x55

1x3x65

5x2x75

box squats

various stance etc, 5x5

good news - alot of hard rehab work going on - the pvc pipe has definitely been good at trying to loosen up my upper back. its been so tight that when i tried to change my mixed grip on deads - my left side which is usually overhand, i couldnt grip comfortably underhand, cos im so internally rotated its a struggle to grip bar properly!

also ben keeping up the baseball therapy on the delts, I think it is helping

slowly.

bad news - 2 things. first, my shoulder flexibility is still terrible. i literally have to take a wide grip on any squatting, where i used to comfortably grip just outside shoulders.

second - lower back still being a c*nt. doing heapsa stretching and

rolling, but some exes seem to just make it ache in a bad way. deads, arching etc are all good, but pendlays, squats etc seem to blow it up. really starting to piss me off....

[startinfromscratch]

also going to chch next week on house cleanup duty, so will be doing my 3rd train of the week at esbb. will shuffle trains around so it will just be bench and assist, as i wont be taking a full gear bag with me....

[Big john]

also going to chch next week on house cleanup duty, so will be doing my 3rd train of the week at esbb. will shuffle trains around so it will just be bench and assist, as i wont be taking a full gear bag with me....

mean brah!

[startinfromscratch]

week 3 day 1

feel like stir-fried shit today, had pitiful amount of sleep. normally i wouldve rested and done it tommmorow, but i cant this week cos im off to chch from thursday. got what needed to be done done, but was HARD due to my zombie-like state.'

bench - first reps paused

1x5x50

1x5x55

1x4x62.5

2x5x67.5

2x3x72

5x3x82.5

4x4x77.5

goodmornings (strict)

barx10

40x10

50x10

60x10

70x5

80x5

90x5 (form breaking a bit here)

chest stretches

3x30seconds

did some violating last night, and some baseballing on delts and a little lats. today was rough, goodmornings were strict and i was using the gorilla status bar grip (hands on collars) to save my shoulders. felt loose LOL but saved my shoulders from pain.

though i noticed i am definitely looking bigger, and not only the guts :grin:

[tinytraps]

solid volume. Bring on hell week :twisted:

[Big john]

did some violating last night,

Missus must be happy!!!!!!!!! :twisted: :pfft: :pfft: :pfft:

Yes bar-belle my head never strays far from Le gutter :pfft:

good shit for doin the perscribed shizzle bro....Soljah

[bar-belle]

did some violating last night,

Missus must be happy!!!!!!!!! :twisted: :pfft: :pfft: :pfft:

Yes bar-belle my head never strays far from Le gutter :pfft:

LMFAO @ J :naughty:

got what needed to be done done,

Work ethic H....solid 8)

[steak]

Whats with your sleep?

Nimpho?

Nightmares about running out of stims and protein powder keep you up?

Over stimmed?

hate that...except the nimpho thing..thats acceptable