Defection from the Mother Land

[becbec]

Hoorah! You're alive :grin: !

Impressive volume there BB :nod:

[rose]

Nice one Bar-belle :clap: Show the boys how it's done :grin:

[bar-belle]

Hoorah! You're alive :grin: !

Impressive volume there BB :nod:

:pfft: yeah alive is good but I have had these weird flu like symptoms for the last couple of days that come and go...had the shivers and sweats last night...could it be the dreaded sheiko flu already :? ???

Nice one Bar-belle :clap: Show the boys how it's done :grin:

Thanks Rose..don't know bout that especially after what went down at CBC yesterday...but I will trust Boris and have test day in about a month and hopefully the numbers will go up

[bigdogbob]

I've had those sweats the last couple of nights too...just realised it's cos the holidays are finishing :shock: :cry: ...where as for you that will mean a bit of relief yayay enjoy the 'relative' peace and quiet of kids back at school \:D/

[bar-belle]

I've had those sweats the last couple of nights too...just realised it's cos the holidays are finishing :shock: :cry: ...where as for you that will mean a bit of relief yayay enjoy the 'relative' peace and quiet of kids back at school \:D/

:pfft: ohh so that's what it is...thanks for clearing that up for me

[bar-belle]

Week 2 of Sheiko now completed .

Without a doubt the hardest thing I have ever done but am really enjoying it and giving it my all. I'm just starting to feel really tired and today didn't want to get out of bed , let alone do GPP....but I did.

So the weekly roundup is

Monday

Squat:

1 (sets) x 5 (reps) x 30kg

1 x 4 x 35

2 x 3 x 42.5

5 x 2 x 47.5

Bench:

1 x 5 x 25kg

1 x 4 x 30

2 x 3 x 32.5

5 x 3 x 37.5

Dumbbell fly:

5 x 10 x 5kg

Pushups

5 x 10 (did full pushups...man was that a kicker)

Front squat:

2 x 3 x 30kg

2 x 3 x 32.5

4 x 2 x 35

Standing good mornings:

5 x 5 x 20kg

Wednesday

Deads to knees:

1 x 3 x 55kg

1 x 3 x 67.5

2 x 3 x 77.5

4 x 2 x 82.5

Bench press:

1 x 6 x 25kg

2 x 6 x 30

4 x 6 x 32.5

Dumbbell flyes:

5 x 10 x 5kg

Deadlift from knees:

1 x 4 x 62.5kg

1 x 4 x 72.5

2 x 4 x 85

4 x 4 x 87.5

Lunges:

5 x 5 x 25kg

Friday:

Squat:

1 x 5 x 30kg

1 x 4 x 35

2 x 3 x 42.5

5 x 2 x 50

Bench:

1 x 5 x 25kg

1 x 4 x 30

2 x 3 x 35

2 x 2 x 37.5

1 x 3 x 35

1 x 5 x 32.5

1 x 7 x 25

Dumbbell flyes:

5 x 10 x 5kg

Squat:

1 x 5 x 30kg

2 x 5 x 37.5

4 x 4 x 42.5

Good mornings:

5 x 5 x 25kg

Have really worked on my squat this week...as to be honest it has been shyte and my weakest link. Anyhoo Steak filmed it for me.. and after some pointers and the sheer volume of sheiko ..I can see an improvement in form and depth..it is a work in progress - but im stoked with that.

So today 40 minutes of GPP for recovery/conditioning and I have a rest day tomorrow before week 3 begins Monday.

завершение и выход :salute:

[Big john]

COme comp day youll just amazon warrior thous PRs with the workload your puttin in BB keep at it :pfft: :grin: 8) .I can only see great things out of this programme for you :clap: :clap: KUTGW

[bar-belle]

COme comp day youll just amazon warrior thous PRs with the workload your puttin in BB keep at it :pfft: :grin: 8) .I can only see great things out of this programme for you :clap: :clap: KUTGW

Thanks mate I hope you're right. hey your training is going well too huh :nod: hope you can make it for Saturday it's gonna be awesome...6 sleeps to go.

[bigdogbob]

Are you guys having a compat CBC on Sat???

I'd be keen to come for a look

[bar-belle]

Are you guys having a compat CBC on Sat???

I'd be keen to come for a look

No comp but a training session with some of the guys.

Hey saw an ad today on the shore for Womens Crossfit and their slogan was Beauty with Strength...thought that was kinda kool

[bar-belle]

End of week 3 of Sheiko...no sign of the dread sheiko flu :pray: feeling buggered but in a good way

Monday

Squat:

1 x 5 (reps) x 35kg

1 x 4 x 40

2 x 3 x 45

4 x 2 x 50

Bench:

1 x 5 x 25kg

1 x 4 x 30

2 x 3 x 35

6 x 3 x 40

DB flyes:

5 x 10 x 2.5kg

Push ups

5 x 10

Squat:

1 x 3 x 30kg

1 x 3 x 37.5

1 x 3 x 42.5

4 x 3 x 47.5

Good mornings:

5 x 5 x 20kg

Wednesday:

Deficit deadlift:

2 x 3 x 55kg

2 x 3 x 67.5

4 x 3 x 72.5

Bench press:

1 x 5 x 25kg

1 x 4 x 30

2 x 3 x 35

3 x 2 x 37.5

2 x 2 x 40

2 x 3 x 37.5

DB flyes:

5 x 10 x 2.5kg

Deads from boxes: I found these really taxing this week

1 x 4 x 67.5kg

2 x 4 x 77.5

2 x 3 x 90

3 x 2 x 100

Lunges:

5 x 5 x 20kg

Friday:

Squat:

1 x 5 x 30kg

1 x 4 x 37.5

2 x 3 x 42.5

6 x 3 x 50

Bench:

1 x 5 x 25kg

1 x 4 x 30

2 x 3 x 35

7 x 3 x 37.5

DB flyes:

5 x 10 x 2.5kg

Incline bench press:

5 x 4 x 25kg

Good mornings standing:

5 x 5 x 25kg

Think foam rollering will be on the menu tomorrow

I have been trialling a product called Pro carb during my training and I think it is helping me maintain my energy levels as my training sessions at the moment are 1.5 to 2 hours depending on what Boris insists I do

And hungry...man do I eat...sometimes I race Steak to eat the beastie in the fridge :shock: long gone are the days of 1600 cals.

Must go get some ... have a very exciting day tomorrow at CBC

:salute: товарищи

[rose]

long gone are the days of 1600 cals.

Good! 8)

[bar-belle]

Week 4 - Sheiko

Monday:

Squat:

1 (sets) x 5 (reps) x 30kg

1 x 4 x 37.5

2 x 3 x 42.5

5 x 3 x 50

Bench:

1 x 5 x 27.5

1 x 5 x 32.5

5 x 4 x 37.5

Dumbbell flyes:

5 x 10

Dips:

5 x 8

Front squat:

2 x 5 x 25kg

2x4x30

3x3x35

Good mornings:

5 x 5 x 25kg

Wednesday:

Bench:

1x5x25kg

1x4x30

2x3x35

2x3x37.5

3x2x40

Deadlift:

1x3x55

1x3x67.5

2x3x77.5

2x3x90

3x2x95

3x2x90

Bench:

1x5x25

1x5x30

4x5x35

Dumbbell flyes:

5x10

Friday:

Squat:1x5x30

1x4x37.5

2x3x42.5

6x3x50

Bench

1x6x25

1x5x30

2x4x35

2x3x37.5

2x2x40

2x3x37.5

1x4x35

1x6x30

1x8x25

Dumbbell flyes:

5 x 10

Dips

5 x 8

Good mornings:

5x 5 x 20kg

Abs

3 x 10

Well I did it..completed week 4 of the preparatory sheiko. Yaye. Lessons learnt

1. Never ever under estimate Boris...looked at week 4 and thought oh yeah not too bad even a bit of de load. Epic fail :oops:

2. Don't think you will get away with out sheiko flu...got abit cocky after nothing in week 3 then about Thursday last week felt taxed, restless legs, waking with sweats, sore throat, cough, etc etc :?

And despite the extreme fatigue, callouses on your hands, hell squat and bench sessions, and the fluey thing at the end I'm gonna do it all over again :nod: .

So after talking to a couple of the boys who are sheiko veterans I'm gonna do week 1 again then a deload, test and see where I'm at with the three lifts before I begin my next 4 weeks.

Went to the Auckland Powerlifting Champs yesterday and was impressed with the female competitors. Really interesting seeing the variety of set up for squats and bench and the sumo deads being done.Well done ladies :clap: :clap:

Catch you on the other side :salute:

[bigdogbob]

That's impressive training barbelle :nod: :nod:

Go hard on the sheiko, will be good to see your base stats before the next 4 weeks. :clap:

[bar-belle]

Hey thanks Nessie... I'm remaining optimistic and will just see how I go on the day..hopefully my efforts will pay off.

[steak]

Here's a vid of your last train 8)

[steak]

thought that was just for training purposes :oops: but very creative of you honey

Weekly roundup:

did sheiko 29 week 1 again prior to deload and test next week.

Monday:

Bench:

1x5x25kg

2x4x30

2x3x35

5x3x37.5

Squat:

1x5x30

2x5x37.5

5x5x42.5

Bench:

1x5x25

1x5x30

4x4x35

Dumbbell flyes:

5x10

Good morning standing:

5x5x20kg

Wednesday:

Deadlift to knees:

1x3x55

2x3x67.5

2x3x77.5

4x3x102.5 (was supposed to do 82.5 but misloaded the bar at 102.5 and wondered why it felt heavy :doh: )

Incline bench:

4x6x25kg

Dips:

5x5

Deadlift from boxes:

1x4x62.5kg

1x4x72.5

2x4x85

4x3x95

Lunges:

5x5x20kg

Abs:

3x10

Friday:

Bench press:

1x5x25kg

1x5x30

1x4x35

2x3x37.5

2x2x40

2x3x37.5

1x4x35

1x6x30

1x8x25

Dumbbell flyes:

5x10

Squat: have been working really hard on squat form and in the last week or so and it has finally clicked

1x5x30kg

2x4x37.5

2x3x42.5

5x3x45

Good mornings (sitting)

5x5x20kg

Today did 45 minutes of recovery/GPP type training and some stretches.

Tomorrow off and I feel a cheat meal coming on...thinking cheesecake is sounding good right now =P~

Looking forward to testing next Saturday and see how the numbers shape up. I have a new training partner (female) who is testing with me and then going to start Sheiko with me week after next. So I will have someone to share my pain with :pfft: Under the watchful eye of our coach aka Steak.

:wave: товарищи

[bar-belle]

Jeez must be having a senior moment..signed in under steak and logged my journal :doh: anyhoo...

Um Steak I thought that vid was just for training purposes :oops: but very creative of you honey

Weekly roundup:

did sheiko 29 week 1 again prior to deload and test next week.

Monday:

Bench:

1x5x25kg

2x4x30

2x3x35

5x3x37.5

Squat:

1x5x30

2x5x37.5

5x5x42.5

Bench:

1x5x25

1x5x30

4x4x35

Dumbbell flyes:

5x10

Good morning standing:

5x5x20kg

Wednesday:

Deadlift to knees:

1x3x55

2x3x67.5

2x3x77.5

4x3x102.5 (was supposed to do 82.5 but misloaded the bar at 102.5 and wondered why it felt heavy :doh: )

Incline bench:

4x6x25kg

Dips:

5x5

Deadlift from boxes:

1x4x62.5kg

1x4x72.5

2x4x85

4x3x95

Lunges:

5x5x20kg

Abs:

3x10

Friday:

Bench press:

1x5x25kg

1x5x30

1x4x35

2x3x37.5

2x2x40

2x3x37.5

1x4x35

1x6x30

1x8x25

Dumbbell flyes:

5x10

Squat: have been working really hard on squat form and in the last week or so and it has finally clicked

1x5x30kg

2x4x37.5

2x3x42.5

5x3x45

Good mornings (sitting)

5x5x20kg

Today did 45 minutes of recovery/GPP type training and some stretches.

Tomorrow off and I feel a cheat meal coming on...thinking cheesecake is sounding good right now =P~

Looking forward to testing next Saturday and see how the numbers shape up. I have a new training partner (female) who is testing with me and then going to start Sheiko with me week after next. So I will have someone to share my pain with :pfft: Under the watchful eye of our coach aka Steak.

:wave: товарищи

[bigdogbob]

Good stuff barbelle...nice to have a training partner

Are you guys coming to have a look at the strongman thing at AUT this weekend?

[Big john]

awsome training Barbelle takin to that sheiko like a duck to water! 8)

[bar-belle]

Good stuff barbelle...nice to have a training partner

Are you guys coming to have a look at the strongman thing at AUT this weekend?

Cheers Nessie...yip it will be good motivation and a bit of healthy competition I think

Hoping to come down and have a look at the strongman if we can. Are you competing?

awsome training Barbelle takin to that sheiko like a duck to water! 8)

yeah mate I do enjoy it ... on de load this week and my workouts are super quick...not the 2 hour stints....feel like I'm cheating on Boris :shock:

just deliberating should I do the 4 week 29 template again or do the low volume 37 for 8 weeks. Just with October in mind you know...maximise training etc etc.

[Big john]

yeah mate I do enjoy it ... on de load this week and my workouts are super quick...not the 2 hour stints....feel like I'm cheating on Boris :shock:

just deliberating should I do the 4 week 29 template again or do the low volume 37 for 8 weeks. Just with October in mind you know...maximise training etc etc.

yea been thinking this too, but i dont wanna put all my eggs in one basket im not even a fledgling sheikoite :pfft: :pfft: :pfft:

[ThePman]

Hoping to come down and have a look at the strongman if we can.

You guys had better be coming!

[bigdogbob]

Would have liked to have gone and checked out the comp but will be charging round the rides at Rainbows End for our sons birthday...quite looking forward to it, haven't been there for years

[bar-belle]

yea been thinking this too, but i dont wanna put all my eggs in one basket im not even a fledgling sheikoite :pfft: :pfft: :pfft:

ah turns out October has now become August :doh: now I feel :puke:

Hoping to come down and have a look at the strongman if we can.

You guys had better be coming!

hey Pman would we let you down don't think we can get away for the whole day and will have kids in tow but we will catch you there.

Would have liked to have gone and checked out the comp but will be charging round the rides at Rainbows End for our sons birthday...quite looking forward to it, haven't been there for years

Oh how cool. hope you have a great day and that it is sunny as. No doubt Steak will put up some vid of the comp. Last time I went to RE our daughter was 4 and she is now 21 :shock: I need to get out more