basics

[red machine]

lifts flyin up there mate! dammm u and ur manliness ability to grow such a quality beard in such a short period of time!! looking forward to seeing the end result in sept gotta be some mad carry over surely

[Big john]

lifts flyin up there mate! dammm u and ur manliness ability to grow such a quality beard in such a short period of time!! looking forward to seeing the end result in sept gotta be some mad carry over surely

+1 the Man! intense growth!!!

Bro those lifts looked piss eaaaaaaaaaaaaaaasy

[bar-belle]

Geez H that bench flew up...put some weight on the bar would ya

Likin the facial hair...hairy maclairy :grin:

[startinfromscratch]

chur 8)

hadnt updated the last train of last week - was a shitter, id eaten about 1000cals before training, and >2litres of water. and that was right up till 4pm :? own fault, but still got the required work in. wont be repeating that scenario in a hurry lol.

week 1 day 3

bench -first reps paused

1x3x55

2x3x67.5

6x3x77.5

squats (yes, not a misprint :shifty: )

40x10

60x5

80x5

100x3

120x3

[startinfromscratch]

today 32 week2 day 1

bench- first reps paused

1x3x50

1x3x60

2x3x70

5x3x80

squats

40x10

60x5

80x3

100x5

100x5

100x5

100x5

100x10 RP

[steak]

thank god the squats are back...the team name was going to be tarnished for a while there

[Big john]

Holy crap!

squatszilla Jnr up in hea! nice work bro :clap:

[startinfromscratch]

thank god the squats are back...the team name was going to be tarnished for a while there

lolz

Holy crap!

squatszilla Jnr up in hea! nice work bro :clap:

dunno bout that brah! :pfft: :pfft:

week 2 day 2 #32

deads to knees

1x3x100

2x2x120

2x2x130

3x1x140

bench - first reps paused

1x3x50

1x3x62.5

2x3x72.5

2x.x82.5

3x2x90

deads

1x3x100

1x3x120

2x3x140 (B)

3x5x155

chest weighted stretch

3x30sec

standing cable pressdowns

4sets up to stackx10aside

eating had been shit, getting back on track now though 8)

[OnlyHuman]

squats (yes, not a misprint :shifty: )

Injuries suck. Glad you are back into it :clap:

[Big john]

dunno bout that brah! :pfft: :pfft:

10 reps at a hundy nothing to sneeze at brah!

[steak]

Keep it up G'rilla 8)

[poos_n_wees]

...skills today, piece of piss, couldve repped both the 95%. recorded both lifts. didnt get a spot for the bench, and did it with a small pause lol. have lost respect for it finally.

barspeed was nice and fast on both, and dead form felt good.

:nod: and they looked good too.. Too easy! Good work on the squats too bro.

What's this beard thing you guys are doing? Does it help with the lifts?? :grin:

[startinfromscratch]

Injuries suck. Glad you are back into it :clap:

chur bro 8)

10 reps at a hundy nothing to sneeze at brah!

it was a long set brah

Keep it up G'rilla 8)

:salute: :salute:

:nod: and they looked good too.. Too easy! Good work on the squats too bro.

What's this beard thing you guys are doing? Does it help with the lifts?? :grin:

it does - the beard scares all the CHARMS guys away so the equipment is free! :grin:

[startinfromscratch]

sheiko 32 week 2 day 3

warmups

rotators,legswings, stretches

bench- first reps paused

1x3x50

1x3x60

2x3x70

5x3x80

1x4x70

1x4x62.5

1x4x50

squats

40x10

60x5

80x5

100x2

120x2

120x2

120x2(B)

120x2

120x2

done. low energy levels today. flex/mob work tonight.

[Android]

H,

How come your bench is 5x3x80kg, and 18mths ago (Feb 03, 2010) it was a 75kg x5 pb. 5kg gain in 18mths...doesn't seem like strength training is working from those numbers.

I must be missing something here for gains to be that slow, what does 5x3x80 mean? does x3 mean a 3" inch board on the chest or a 3sec pause at the bottom maybe? LOL don't laugh at my ignorance :-)

[startinfromscratch]

H,

How come your bench is 5x3x80kg, and 18mths ago (Feb 03, 2010) it was a 75kg x5 pb. 5kg gain in 18mths...doesn't seem like strength training is working from those numbers.

I must be missing something here for gains to be that slow, what does 5x3x80 mean? does x3 mean a 3" inch board on the chest or a 3sec pause at the bottom maybe? LOL don't laugh at my ignorance :-)

no worries bro, your posts are always welcome

5x3x80 is 5 sets of 3 at 80, but all my sets and reps and weights are predetermined at the moment. but i could likely knock out ten reps at 80.

im doing a programme called sheiko, where you bench 3 times a week and do lots of sets but reps tend to be 5 or less, and intensity is low. Hard to fully explain, but the basis of sheiko is high vol, low intensity, high frequency. it does work - my bench sucks, but the russian approach i have made some progress on.

hope that clears it up bro? :grin:

[Android]

Cheers I need to get out more often :shock: I have a Sheiko watch somewhere

[Big john]

You gone Undercover muhfucka? :grin: 8)

[startinfromscratch]

You gone Undercover muhfucka? :grin: 8)

na, im crook mate. fucking gutted - 2 heavy volume cycles of sheiko, 3 weeks into peaking and im fucked. not happy.

[steak]

What is it?

[thatwaslight]

so in one year what have you put on your bench with sheiko?

[startinfromscratch]

What is it?

will fax

[startinfromscratch]

so in one year what have you put on your bench with sheiko?

havent done sheiko 4 a year. 5-10kgs a training cycle, as im a weak bencher. why you trolling my journal?

[thatwaslight]

so in one year what have you put on your bench with sheiko?

havent done sheiko 4 a year. 5-10kgs a training cycle, as im a weak bencher. why you trolling my journal?

i always read your journal, just was interested as to the point android made.... i thought you do sheiko?

[startinfromscratch]

so in one year what have you put on your bench with sheiko?

havent done sheiko 4 a year. 5-10kgs a training cycle, as im a weak bencher. why you trolling my journal?

i always read your journal, just was interested as to the point android made.... i thought you do sheiko?

i do. but i dont do it constantly, sheiko is 4week blocks, with a sheiko cycle normally being 2 or 3 blocks, so 8 or 12 weeks. i generally like to break things up, as sheiko does improve your strength it is hella boring, and even the harcore pl enthusiasts will agree that time inbetween blocks can and should be used to adress weak areas etc. as an example, this week is supposed to be the last week of my last block (im sick so its fucked up) and from next week, i will be having a fang at one of doc's basic PB templates.

i have real weak,inflexible shoulders - so i enjoy breaks from sheiko because i can give delts/bis etc added attention, by taking a more balanced approach to training.

this has been my second run at sheiko, starting with a 95 tng bench, hoping for a 110 tng in a week. for someone with low natty test, i think thats decent. i have to eat like a mother to support it however.