Thursday, September 18, 2008

Sheiko#37- W2 D3- 9/18- Friday

1 Hour 30 Minutes

Energy- +1

1)Bench Press (touch and go)(w/19lbs chains)
(70%)200x4 x4
(80%)215x3 x3
(85%)245x1 x1
(80%)230x2 x2
(75%)215x3 x3

2a)DB Tricep Extension
20x10 x10 x10 x10 x10 x10

2b)Incline DB Flys
25x10 x10 x10 x10 x10

(60%)260x4 x4
(70%)300x3 x3
(80%)325x3 x3 x3 x3 x3

140x5 x5 x5 x5 x5

Notes: Pretty easy session today. I was (and still am) running on 3 hours of sleep though. I can't wait to get some solid sleep next week.

I'm glad I dropped the bar weight on the chains. I might try dropping it 5 rather than 10lbs next time.
This week was my busiest in a long while. Sleep was very off starting from a weekend of too much late night partying and continuing because of 7AM clients and evening events that I had to attend which kept me awake longer than I should have been.

Wednesday's session was probably that which made me want to quit in the middle more than any other Sheiko session I've done...and it wasn't even really a hard one.

I shifted training forward a day this week because I'm heading to the Ryan Lee Bootcamp on Friday and Saturday. This threw me off a bit during the week on top of everything else

I've made 2 recent decisions in my training;

1) I'm going to reduce the bar weight on chain benching by 5-10lbs to account for the extra chain weight. I felt incredibly beat up the first day of this training week.

2) During deadlift workouts, if it calls for 2 or 3 sets at a given weight in the workup to my top sets, I will only do 1 if I am feeling fatigued. I simply don't feel comfortable rounding my low back as much as I do during some of these sessions. I'll come back to do those sets after the top ones...pyramid style.

Friday, September 12, 2008

Sheiko#29- W4 D3- Friday- 9/12/08

2 Hours 30 Min


(60%)260x4 x4
(70%)300(belt)x3 x3
(80%)345x3 x3 x3 x3 x3 x3

2)Bench Press w/ Chains (19lbs)(touch and go)
(70%)210x4 x4
(80%)240x3 x3
(85%)255x2 x2
(80%)240x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

BWx5 x5 x5 x5 x5 x5 x5 x5

4b)Prone Grip Fat Bar Pullups
BWx6 x6 x6

5a)Good Mornings
140x5 x5 x5 x5 x5

5b)Hanging Leg Raises
Straightx10 Slightly Bentx10 x10

Contrast Shower- 30sx60s x4

Notes: Pretty good session today. Was a bit sleep deprived due to a 7AM client (which is now M,W,F), but the speed on squats on bench press was still pretty good.

It was strange doing touch and go bench after not having done it in probably 9 months, but it was good to be a little bit outside of my comfort zone.


Wednesday, September 10, 2008

Sheiko#29- W4 D2- Wed- 9/10/08

2 Hours 20 Min

Energy- +1

1)Bench Press (paused)
(70%)210x3 x3
(80%)240x3 x3
(85%)255x2 x2 x2

(70%)395(belt)x3 x3
(80%)450x3 x3
(85%)480x2 x2 x2
(80%)450x2 x2 x2

3)Narrow Grip Bench Press
(touch and go)
(70%)210x5 x5 x5 x5

4)Incline DB Flys
25x10 x10 x10 x10 x10

5)Flat DB Tri Extension
20x10 x10 x10 x10 x10

Contrast Shower- 20/45s x4

Notes: Deadlifting was pretty tough today. Back was definitely rounding a bit more than what makes me comfortable. I took a video on the last set just to see how bad it was about what I thought.

Benching felt alright. It'll be interesting to see how the 2 board work and chains affect it. I may also play around with doing touch-and-go benching once a week.

Apparently, enough people complained about my deadlifting that the manager came to talk to me. This was at the "bodybuilding" gym that is usually fine. Usually it's not an issue, but it was during prime time in the evening. He said he's actually ordering a dl platform on Oct 1st, so that'll be nice. :-)

Wednesday, September 3, 2008

Sheiko#29- W3 D2- 9/3/08- Wednesday

2 Hours 25 Minutes


1)Deficit Deadlifts
--- 4" aerobic step---
(50%)285x3 x3
(60%)340x3 x3
---- Ditched step for 45lb plate---
x3 x3 x3

2)Bench Press (paused)
(70%)210x3 x3
(80%)240x2 x2 x2
(85%)255x2 x2
(80%)240x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Rack Pulls (weight on aerobic steps- 1" below knees)
(70%)395(belt)x4 x4
(80%)450x3 x3
(90%)510x2 x2 x2

5)DB Alt Reverse Lunges
50x5/side x5 x5 x5 x5

Contrast Shower- 25s/60s (cold/hot) x4

Notes: Today was very difficult. I was in a different gym than usual which always stresses me. Last thing I want it to be harassed about chalk or making noise, but everything was fine in this regard.

I started pulling off of an aerobic step for the deficit deadlifts, but it was too high up so I dropped to standing on a plate for the last few steps. Unfortunately, their plates have holes in them so the front third of my foot was in a hole. Tore 2 callouses on these, but luckily no bleeding or pain.

Bench felt faster at lockout and a bit slower off the chest due to the board presses most likely. Elbows were really sore and throbbing, so I decided not to do any tricep work.

Rack pulls were brutal. I did them from an inch below the knee. On the top sets, I would pull for a good 3 seconds before the bar even budged. Second rep is always better but that first just feels like I might as well be trying to pick up 800lbs.


Tuesday, September 2, 2008

9/2/08- Tuesday- GPP

1a)Dual Axis Cable Row
65x10 72.5x10 80x10 85x10

1b)Standing Lateral Raise
35x12 x10 30x15

1c)VMO Ext Rotation
15x12 10x12 x12 x12

2a)Band Pushdown
lightx25 x20 x15

2b)DB Hammer Curl
30x10 x8 x10 x8

Notes: I need to start getting back to the treadmill walking, I've been letting myself off the hook with it a bit too much. I'm trying to walk more outside of the gym to balance it out.

I discovered two great things recently. The I-FAST seminar DVD series with Mike Robertson and Bill Hartman. Great stuff for any of you guys in the fitness and performance field.

And White Chocolate Peanut Butter. Why I bought this shit is beyond me, but after I eat the whole jar in 2 days, I'm never buying it again.

Sheiko#29- W3 D1- Monday- 9/1/08

1 Hour 45 Minutes

Energy- +1

(75%)325(belt)x3 x3
(85%)365x2 x2 x2 x2

2)2 Board Bench Press (paused)
(70%)220x3 x3
(80%)250x3 x3 x3 x3 x3 x3

3)Incline DB Flys
25x10 x10 x10 x10 x10

4)Pushups (feet elevated)
BWx10 x10 x10 x10 x10

(80%)345x3 x3 x3 x3

6)Good Mornings
140x5 x5 x5 x5 x5

Contrast Shower- 20s/45s x3

Notes: My gym was closed today so I had to train at another gym; it made me realize how much I hate squatting with a mirror. I can't help but try to look at my depth and feel that it is inadequate.

Anyway, session wasn't too bad. It's funny that my 85% is only 10lbs behind my 1RM from about 8 months ago...feels gooooood.