Sheiko #29 Week 2 Day 5

Today is the day of the misload.  I misread my log and was using the weights for next Monday for squats, and just brain farted when loading the bench press.  Both were too heavy, so I guess that’s OK, but that made today harder than it should have been.

Made for a rough day – I also didn’t get enough sleep last night.  And as much as I wanted to just quit, I got everything done.

Squat (with what the weight was supposed to be next to it)

225×5 (205)

265×4 (245)

2×3 @ 305 (285)

3×2 @ 345 (325) (At this point I realized my mistake)

2×2 @ 325

Bench Press

165×5

195×4

2×3 @ 225

2×2 @ 265 (260)

245×3

210×5

180×7

DB Fly

5×10

Squat

205×5

2×5 @ 245

4×4 @ 285

Good Morning

5×5

 


Sheiko #29, Week 2, Day 3

When I look in the log book, today looks kind of easy; deadlifts and benching.

It’s not.

Deadlift to Knees

220×3

265×3

2×3 @ 305

4×2 @ 330

Bench Press

165×6

2×6 @ 195

4×6 @ 210

DB Press

3×5

Deadlift from boxes

245×4

285×4

2×4 @ 330

4×4 @ 350

Lunge

5×5

Added in some bat wings and rear delt raises.

 


Sheiko #29, Week 2, Day 1

Felt good today, even after some stiffness and knee pain yesterday from sitting on the floor too long.  Today’s challenge was time – it felt like this took forever (about 2 hours).

Squat

205×5

245×4

2×3 @ 285

5×2 @ 325

Bench Press

165×5

195×4

2×3 @ 225

5×3 @ 260

DB Fly

5×10

DB Row

3×10

Manta Ray Squat

2×3 @ 185

2×3 @ 225

4×2 @ 245

Good Morning

5×5


Sheiko #29, Week 1 Day 5

It’s great to wake up on January 1 with no hangover, well rested, and ready to go hit the gym.  After Wednesday, and having looked at the plan for today, I was concerned I would struggle with squats.  Turned out I felt great, and other than getting tired, everything felt strong and fast.

Including warmups, this took a little under two hours.

Bench Press

165×5

195×5

225×4

2×3 @ 245

2×2 @ 260

2×3 @ 245

225×4

195×6

165×8

DB Fly

5×10

Squat

205×5

2×4 @ 245

2×3 @ 285

5×5 @ 305

Seated Good Morning

5×5

 

 


Sheiko #29, Week 1, Day 3

Couldn’t get it done today.  I’m not sure exactly what my performance means, but I have a couple of ideas.  The last 4 sets of deadlifts were to be triples with 375 off 4 inch boxes.  I couldn’t pull it once.

That means:

  1. I’m not in condition to handle this volume of work.  That’s possible, but I made it through Monday, which was much harder.
  2. I’ve never been strong off boxes or doing rack pulls.  Not sure why, or even what that means, but my max off a 4 inch box is probably the same as my max pull.  I have trouble getting the bar moving.  Maybe that’s a weak low back compared to hamstrings?  Switching to sumo might be the answer, but I don’t know that I pull more sumo than conventional.
  3. I just had a bad day.  I didn’t get 8 hours of sleep last night, and I didn’t eat as well as usual yesterday.  I think it’s possible, but it’s not an excuse, and shouldn’t be – I’ve had incredible training days after terrible nights of sleep.

Anyway, here are the details

Deadlift to Knees

220×3

2×3 @ 265

2×3 @ 305

4×3 @ 330

I liked these, they made me focus on the pull off the floor, and focus on keeping the bar close to my shins.

Incline Bench Press

4×6 @ 135

Incline benching with a normal grip bothers my shoulders, so I use a close grip.  Kept these light and manageable.

Pullup

5×5

Deadlift from 4″ boxes

245×4

285×4

2×4 @ 330

375 x miss, miss, miss

330 felt OK.  I really feel these in my lower back, so maybe that’s a weakness.  Seemed really strange that 330 was OK but 375 barely moved.

Lunge

5×5

Overall, while I’m not happy I couldn’t complete the prescribed sets, I still feel OK.  I might make an adjustment to my training maximum, although I looked ahead at the deadlift training next week, and it’s not as heavy, so I might just stick with it and see if today was just a bad day.

 


Sheiko #29, Week 1, Day 1

Without going into much detail; Sheiko fits my current training planning pretty well.  Since I’ve never tried it, I figured I’d give it a go.

Keep in mind, Sheiko’s routines were never designed to be cookie cutter routines.  They are templates for his athletes, which would be adjusted by their coach throughout the training cycle.  I am my own coach, so I’ll make minor adjustments as I see fit.

Today is day 1.

Bench Press

165 x 5

195 x 4

2×3 @ 225

5×3 @ 245

Squat

205×5

2×5 @ 245

5×5 @ 285

Bench Press

165 x 5

195 x 5

4×4 @ 225

DB Fly

5×10

Good Morning

5×5

Including warmups, this took a little under 2 hours.  My warm up is pretty extensive, though.  Also, the warmup sets are not included above.

 


Beringer Wine Dinner

Last Wednesday, we had an opportunity to attend a Beringer wine dinner at Cunningham’s in Towson.

Beringer is a big, big name in wine, and they made their mark (and their money) selling inexpensive wine.  They may be best know for White Zinfandel.  So we had tempered expectations on the wine, but were looking forward to the food, and spending some time with our friend M.

We also look forward to meeting new people at these events.

Overall, the food was outstanding, and the wines were pretty good, too. Continue reading


Grow Up

Some very good advice from Jim Wendler.

Mason Darrow didn’t choose to be gay and I can’t imagine the stress of telling his teammates. But I can assure you that if his teammates didn’t get on his case about him being gay, he would have been alone in that locker room.  There is a difference between hate and busting balls.  This has been understood by high school kids, in locker rooms, for decades.  Somehow this has been lost by those too busy to police the world than to mind their own goddamn business.

I think a lot of people would be happier, and they would find more success, if they quit worrying about other people and started worrying about themselves.  Live your life, focus on getting yourself the best you can be.  Let other people worry about themselves.


Rebooting Blogging?

I think I might start blogging again.  It’s been a long time since I regularly wrote anything other than training log updates, and even those moved to facebook a while ago.

I have moved on (mostly) from political/current events.  The older I get, the less I care, and the more I realize how little it matters to me.  I’ve posted about this before, but I’ll say it again:  When part of such a small minority political philosophy, you can lose yourself in frustration.  The vast majority of people fundamentally believe they get their rights from the government in the form of permission; that there is no such thing as a right based simply on a persons’ humanity.  That isn’t changing in my lifetime, so instead of getting worked up about which R or D is going to get elected, I refocused on myself, my family, my friends, and my clients.  Whatever the government does, I can work around it; typically it’s just a financial cost, so I just work a little harder.  (I feel bad for people who can’t do that – where a 20%+ increase in their ‘affordable’ health care insurance means something in their monthly budget.)

Anyway, I’m done with frustrations.  Other than the Ravens.

So if I actually stick with this, I’ll be posting about food, wine, lifting, with a little Economics, and probably some other random stuff tossed in for good measure.


Benchin’ 7/14/15

Incline Close Grip

3×5 @ 180

DB Row

3×8 @ 105

Incline Tate Press

3×6 @ 40

Hammer Curl

2×10 @ 35

40×8


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