Tag Archives: squat

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

 

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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 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.

 


Squats 6/25 and Benching 6/27

Squatted on Thursday, here’s what I did:

Squat

295×5

295×6

235×5

235×5

RDL

2×5 @ 260

45 degree hyper

3×12

Incline Situp

2×8

Benched this morning, and did this:

Bench Press

235×5

235×10

185×5

185×5

Press

2×5 @ 135

Pullup

5×5

Rear delt raises

3×12 @ 20

Band Pressdown

2×12 w/ light band


Squat 6/16/15

Warmed up, then did the following:

Squat

370×1

370×1

370×3

295×1

295×1

RDL

45×5

135×5

3×5 @ 255

Pull Thru

2×12 @ 150

Pull down abs

2×12 @ 150


Squats, 3/31/15

Tried on my Metal IPF V-Type to do some squatting today.  It’s tough to get the legs on, but I can do it.  I can’t get both straps up, and didn’t have any help, so squatted with the straps down.  Worked up to a pretty easy 405 single after not squatting for about a month, so that’s OK.

Struggled to hit depth in the suit, and it’s pitching me forward a bit.  When I used a box, I was falling on to the box.  That’s a signal that my hamstrings and glutes are a weak link.  My lower back is also fried.

After that, called it a day.

I’m re-evaluating the meet.  I’m a month away, and I’m not really prepared.  I don’t know my gear, and my raw lifts aren’t where they need to be after having such an inconsistent training cycle.  Frankly, I don’t feel like I’ve earned the right to be there and take up a spot.  Maybe my attitude will change after a few good training sessions.  I’ll decide by the end of the week, most likely.

Assuming I stay healthy, I am still planning on the USAPL MD State Championships in late November, assuming they set a date soon enough for me to plan for it (often the MD USAPL meets are announced 8 weeks in advance or less.)


Dynamic Effort Squat/Dead 3/2/14

Good day today.

Warmup

Modified Agile 8, finding collars

Box Squat

2×6 @ 45

95×2

135×2

185×2

225×2

225+2chain x 2

245+2chain x 2

8×2 @ 265+2chain.  Really felt good today.  Fast. about a minute between sets.

275+2chain x 1

315+2chain x 1

335+2chain x 1

Deadlift

135×3

225×1

6×1 @ 295 about 30 seconds between sets

45 degree hypers

2×15

Side Bends

2×10 @ 45

Reverse hypers

2×8 @ 140


Dynamic Effort Squat/Dead, 2/24/15

Had to get this one in early, as we both have busy days today.  I normally don’t feel great for early AM sessions, but today I did, even on 6 hours of sleep and 5 degree temps.

Warm Up

Stretching, mobility, putting on my shoes

Box Squat

2×5 @ 45

95×3

135×2

185×2

225×2

245+1chain x 2

8×2 @ 255+2chain.  One minute between sets, felt fast and strong.  Didn’t work up, because I was pressed for time.

Deadlift

135×3

225×1

8×1 @ 285.  About 30 seconds rest between singles, again felt fast and strong, again didn’t work up.

45 degree hypers

2×10

Side Bends

2×10

Had to quit there.  Not the best day to have to get out in under an hour, but I guess it’s not bad to leave with quite a bit in the tank. I’ve had two lower body days in a row cut short, though, can’t make that a habit.


Max Effort Squat, 2/18/15

Sat in traffic for nearly an hour on my way to the gym.  I was frustrated, because I was already on a pretty tight schedule.  I’m pretty sure I didn’t have as bad a day as the guy in the accident that caused the backup, though.

Warmup

Modified Agile 8, rolling around on the floor, stretching, wandering around the gym trying to find the right collars for the specialty bar

SSB Low Box Squat

2×5 @ 45

95×3

135×3

185×3

225×3

225+chain x 2

245+chain x 1

265+chain x 1

275+chain x 1

This is my least favorite lift.  The SSB throws me forward and really makes me use my upper back to stay tight, and I just hate doing them.  I’m also not good at them.  I used one set of chain, which adds about 40 pounds at the top, and nearly deloads at the bottom.  I was planning to use 2 sets, but the SSB was hard enough with one.  My PR on this is 300, so today I hit 315 at the top, so we’ll take it, as using accommodating resistance on these makes them suck even more than normal.  Also – if you see stars at the end of a rep, it was probably a maximal effort.

Reverse hypers superset with Incline situps

2×10

Since I had limited time, just did this and got out. Sometimes that’s the way things go.


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