basics

[steak]

and you have to grow an Armish like beard to hold snacks in

[thatwaslight]

and you have to grow an Armish like beard to hold snacks in

LOL is this a side effect of sheiko or just being a powerlifter?

[steak]

and you have to grow an Armish like beard to hold snacks in

LOL is this a side effect of sheiko or just being a powerlifter?

winter "face beanies" are manly and chicks dig them :grin:

[crazyfacials]

you might see your bench as your weak point (not really imo) but your deads are pretty damn good bro, when will it be my turn to break 150 :/

winter "face beanies" are manly and chicks dig them :grin:

on us arabs it causes us to be stopped more often at airports and searched at random :pfft:

[startinfromscratch]

and you have to grow an Armish like beard to hold snacks in

LOL is this a side effect of sheiko or just being a powerlifter?

winter "face beanies" are manly and chicks dig them :grin:

real talk.

you might see your bench as your weak point (not really imo) but your deads are pretty damn good bro, when will it be my turn to break 150

thanks bro, i think you needa get sum vid up for your deads!

[startinfromscratch]

been crook as, among other things, and only could train twice last week, and up till today had not trained at all. still not 100%, appetite only just coming back onboard now. went in today just for a token train.

Decided to do something for the guys that post up querying the methodology of sheiko, and go for a rep-max on bench to see where its at. worked up to a

90x10, no spotter so couldnt go for another.

so if i can go back to the prescribed sets going through sheiko as being never more than 85x3, yet i can do 10 reps at 90 - hence i understand peoples lack of faith in russian programming. but, it does work.

food for thought.

bench

40x10

50x5

60x5

70x5

80x5

90x10PB

ezibar curls

5x10

[thatwaslight]

Interesting bro, would have ur benchrm at around 115-120?

[steak]

Did you feel the pump to me it is like cumming so can you imagine how im feeling

[Android]

Makes no sense to me at all now. You can increase your bench by hitting lower weights several times a week? What happen to training your muscles with heavy as weights to recruit more nerves firing.

Interesting concept and result from that mate, keep up the good work ... (is it still called work if it's like 60% of max effort :-))

Did you feel the pump to me it is like cumming so can you imagine how im feeling

OMFG

[startinfromscratch]

Interesting bro, would have ur benchrm at around 115-120?

110 comp standard would be gravy.

Makes no sense to me at all now. You can increase your bench by hitting lower weights several times a week? What happen to training your muscles with heavy as weights to recruit more nerves firing.

Interesting concept and result from that mate, keep up the good work ... (is it still called work if it's like 60% of max effort :-))

yeah i can see why so many people hate on it or dismiss it, its a mindfuck - but it is based on an overall workload rather than specific trains.

anyways, gonna do ye olde auto-reg into comp, am planning on a basic pbing type setup, based on ensuring a 200+ dead in 5 weeks. still want to do some type of pulling once a week, and pressing twice a week. so using the structure of a westside template but just gonna using pyramids/volume and no speed work, dont need it at this point. so my plan, showing rotated exes:

mon - pressing day

main movement - incline,flat,closegrip BB press

tricep - pressdowns,skulls, board press etc

delts - raises/db presses

back - db row, t-bar row,pendlays,

tues - pos chain day

main move - squat, box squat, good morning, SLDL,

assist - dimel deads, pull-throughs, SLDL

core - weighted pressdowns, planks, landmines etc

thurs - press day 2

main move- bb choulder press,push press

assist - db chest press variant

tricep - pressdowns,skulls, board press etc

back - db row, t-bar row,pendlays,

friday - pull day

main move - deads, racks, deficiets, deads to knees

assist - dimel deads, pull-throughs, SLDL, hammy curls

core - weighted pressdowns, planks, landmines etc

will see what happens..

[Big john]

All the Cool kids Auto Reg 8)

too much bro...4 day workloads, OH YEA!..should roll with me and train 5-6 days:lol:

[startinfromscratch]

All the Cool kids Auto Reg 8)

too much bro...4 day workloads, OH YEA!..should roll with me and train 5-6 days:lol:

us nattys gotta wastch that recovery brah! :pfft: :pfft: :pfft:

[startinfromscratch]

first day back into it properly, also first day of a-reg. took assist pretty easy, still blew me out pretty well :nod: :nod:

wanted to do inclines as main move but couldnt as equip was taken. so just did c/g. good to start off with a pb, despite energy levels being ave.

c/g bench

40x10

60x8

70x5

80x5

90x5

100x4PB maybe another there, but no spot.

80x10

60x14

incline db flyes

12.5x3 sets 8-10

tbars

1px10

2px10

3px10,x10,x10 - needa use 10's, real short ROM

db side raises

3 sets 8kx10, just getting back into it.

will not do flyes again - everytime i try them again my shoulders just grind like f*ck.....

[steak]

will not do flyes again - everytime i try them again my shoulders just grind like f*ck.....

Im not sure I like the sound of that :shifty:

[Old Bull]

Not good bro

[Big john]

will not do flyes again - everytime i try them again my shoulders just grind like f*ck.....

Im not sure I like the sound of that :shifty:

Bro...you make it sound like there almost next to none cartilage around the Rotator cuffs?

[Monkey Man]

How heavy/bf% you now bro? Just been reading through and couldn't find your current weight

[startinfromscratch]

Im not sure I like the sound of that :shifty:

Not good bro

Bro...you make it sound like there almost next to none cartilage around the Rotator cuffs?

dont know what it is 2bh, will get doctor steak to assess it while im up. :nod:

How heavy/bf% you now bro? Just been reading through and couldn't find your current weight

weight about 112k i think (morning weight), BF is around tellytubby percent

[startinfromscratch]

todays train.

g/m

bar

40x10

60x5

80x5

100x5 (B)

120x4 - need vid here, form breaking down i think

100x10

SLDL

60x10

80x10

100x10

100x10

hammy curls

4 sets 8-10

standing cable crunch

4 sets 10 reps (stack)

[Big john]

weight about 112k i think (morning weight), BF is around tellytubby percent

Pre or post mud?

Good train brah

[startinfromscratch]

weight about 112k i think (morning weight), BF is around tellytubby percent

Pre or post mud?

Good train brah

pre. still creepin up.... may have to commandear steaks 52

[Big john]

weight about 112k i think (morning weight), BF is around tellytubby percent

Pre or post mud?

Good train brah

pre. still creepin up.... may have to commandear steaks 52

Bwahahah, Gangz

What suit u got atm? 44 or 46?

[startinfromscratch]

havent done OHP in a long, long time. if memory serves my best was a pitiful 70x1, i use strict enough form to not make it a pushpress. really happy with PB's today, as i am pretty tired so was expecting a much shitter sesh.

warmups

dislocations, rotators, little foam rolling

OHP

barx10

30x10

40x5

50x5

60x5

70x5PB

80x2PB (failed third)

65x6

60x8

incline db press

14x10

18x10

23x10

28x10

32x10 - delts burning lol

DB rows

18x10

28x10

28x10 - all light, see below

angle bar pushdowns

warmups to stack

dropset:stackx21,3/4 stackx10,1/2 stackx10,1/4 stackx15

db rows were a bit of a nothing exe, as i have rack pulls tommorow. in future i may sub out the back exe for a tris one. hammys still sore from mon, so will be careful with them tommorow. 8)

[startinfromscratch]

Pre or post mud?

Good train brah

pre. still creepin up.... may have to commandear steaks 52

Bwahahah, Gangz

What suit u got atm? 44 or 46?

46 cent.

[startinfromscratch]

more pb's today. really want to nail that 200 dead in 4 weeks.

racks - BELOW knee

60x10

100x5

120x5

140x5 (B)

160x5

180x5 PB

200x2 PB

180x4

160x7

pull-throughs

4 sets upto stack x10

standing cable crunch

3 sets of stack x 20

abs and lowback burning after this wee sesh. i do my racks properly - reset each rep, try to involve hamms instead of just doing a standing back extension like alot do. id rather do this and get some transfer than load up weight and get zero carryover.

now for huge eating sesh. 8)