This Week in Training

I’m a couple days late updating this week in training.  Here goes!

On the 7th, I did SSB goodmornings, just up to 225 for a single.  Then RDLs, TKEs, and incline situps.

On the 9th, I did 2 board presses, working up to 305 for a double.  Pretty happy with that.  Then I did DB inclines, Hammer Strength Pulldowns, Face Pulls, and pressdowns.

On the 14th, I did Box Squats, 10 sets of 2 with 235 and a light band, about a minute between sets.  Then I deadlifted, 6 singles with 335, then 365 for a pretty easy double, each set with about 30 seconds rest.  After that, I did reverse hypers and incline situps.

On the 15th, I benched.  8 sets of 3 with 185 plus a set of chains, all sets with less than a minute rest.  Then I did 4 board presses, DB rows, Lateral raises, and some tricep work.

I trained this morning, but you’ll have to wait for that until next week.

 


This Week In Training

What’s up!

Been a while, huh?  Well, I’ve been busy, and blogging has seemed like a dead medium to me lately.  But I’d like to get back in the habit, so here’s a shot.  We’ll see ho wlong this lasts.

Training has been inconsistent because of business and because I’ve had a nagging shoulder issue.  I’ve reprioritized my time a bit to deal with work, and the shoulder thing is still there, but I’ve made some adjustments to work around it.

Here’s my training from the last week.

Tuesday 5/24

Buffalo Bar Low Box Squat, worked up to a pretty easy single at 325, then did RDLs, Band TKE’s and abs.

Thursday, 5/26

2 Board Presses, worked up and hit 275 for a single, 285 for a single, and then, just for kicks, hit 295 for a double. After that, I did incline DB presses, incline elbows out extensions, Hammer Strength pulldowns, pressdowns, and band pull aparts.

Friday, 5/27

Box squat, 8 sets of 2 with about a minute between sets with 225 and a light band, then singles with 275 and 315 and the bands.  Then I deadlifted, 8 singles with 315, with 30 seconds rest.  Then I did roller reverse hypers and abs.

Monday, 5/30

Bench pressed, 8 sets of 3, less than a minute rest, three grips, with 185 plus one set of chains, then 225 plus chains and 245 plus chains for singles.  Then I did 4 board presses, DB rows, lateral raises, pressdowns, and hammer curls.

The USAPL MD State Championships are going to be early this year, in August.  Not sure yet if that timing works (I have a vacation scheduled in August.  But for now I’m training like that’s my next meet.

 


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.


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