Kev's Training Journal

Kev M · 06-06-2009 2:24am

itsallaboutheL wrote: »

Whats your current max Kev?

120. That's what the percentages for this sheiko cycle are based off. I won't be happy until I can do 140 convincingly. There's a long way to go, but the wheels are in motion.

Kev M · 07-06-2009 4:16pm

Recovery Work

Dragging the Sled
one brick x 10 lengths of the garden
two bricks x 6 lengths of the garden

Close grip barbell curls
30kgs x 10
30kgs x 10
30kgs x 10

Just did this to get some blood moving in my legs today really. Now what the sled is, is actually a paddling pool in which I put bricks, and then it has two holes where I have tied the two ends of a car tow rope, so I hold the rope up in front of my face (kinda like a static bench press) and march up and down the back garden, which is about 35ft. It's works quite well, and two bricks was difficult enough!
Since there's no bicep training in my sheiko program I'll do this little bit at the weekend, more to help prevent the biceps getting injured deadlifting or something.

Hanley · 07-06-2009 6:44pm

I've always thought Sheiko sucks for the bench. Personally I think you need to add at least 5% onto almost all the sets and then hammer dumbbell and upperback work instead of flys, that's what I did before and liked it!

Kev M · 07-06-2009 9:24pm

Hanley wrote: »

I've always thought Sheiko sucks for the bench. Personally I think you need to add at least 5% onto almost all the sets and then hammer dumbbell and upperback work instead of flys, that's what I did before and liked it!

I hear you loud and clear, thanks for the input. Facepulls at the very least need to be re-instated. I'll probably keep the flys in but just drop the volume to 2 or 3 sets, they stretch me out good and I tend to believe enhance recovery when kept light, but 5 sets seems excessive and unnecessary. Tomorrow has the bench going up to 6sets x 2reps @ 96kgs (80%), so I'll have that as 97.5kg to start with, then maybe up it the extra 5% to 102.5kgs and see from there. Bench tbh is the least of my worries tomorrow, 18 bloody sets of squats LOL

itsallaboutheL · 07-06-2009 9:37pm

How you finding Sheiko in general?

Hanley · 07-06-2009 9:40pm

Kev M wrote: »

I hear you loud and clear, thanks for the input. Facepulls at the very least need to be re-instated. I'll probably keep the flys in but just drop the volume to 2 or 3 sets, they stretch me out good and I tend to believe enhance recovery when kept light, but 5 sets seems excessive and unnecessary. Tomorrow has the bench going up to 6sets x 2reps @ 96kgs (80%), so I'll have that as 97.5kg to start with, then maybe up it the extra 5% to 102.5kgs and see from there. Bench tbh is the least of my worries tomorrow, 18 bloody sets of squats LOL

I liked suppersetting dumbbell press 5x10 with face pulls 5x10 in place of the flys when I did it!

What time ya up there tomorrow? I'll probably be around in the afternoon at some stage. In no mood to face the evening crowd!

Kev M · 07-06-2009 9:46pm

itsallaboutheL wrote: »

How you finding Sheiko in general?

Ahh it's fairly good so far. It's hard to stay motivated for 2+ hours in the gym so can be boring in that respect, but like I said before I'm able to get through pretty much all of it safely without needing a spot, which I don't think would be possible for most of the other programs out there. Another thing is I think all the volume will really improve form, unless of course you're already rock solid with everything, but for me all the sets are definitely good practice. How goes your Smolov?

Kev M · 07-06-2009 9:50pm

Hanley wrote: »

I liked suppersetting dumbbell press 5x10 with face pulls 5x10 in place of the flys when I did it!

What time ya up there tomorrow? I'll probably be around in the afternoon at some stage. In no mood to face the evening crowd!

Probably around 2 or 3... The evening crowd can be detrimental when trying to secure a squat rack.

Kev M · 08-06-2009 9:40pm

Summer Sheiko
Week 2 Day 1

Squat
60kgs x 6
70kgs x 5
85kgs x 4
85kgs x 4
100kgs x 3
100kgs x 3
115kgs x 2 belt on from here
115kgs x 2
115kgs x 2
115kgs x 2
115kgs x 2

Bench
bar x 12
60kgs x 5
72.5kgs x 4
85kgs x 3
85kgs x 3
97.5kgs x 2
102.5kgs x 2
102.5kgs x 2
102.5kgs x 2
102.5kgs x 2
105kgs x 3

Push-ups superset with Facepulls
10 push-ups 45 x 16
10 push-ups 52.5 x 16
10 push-ups 52.5 x 16
10 push-ups 60 x 16

Flat Flyes
15kgs x 10
15kgs x 10

Squat
70kgs x 4
80kgs x 3
92.5kgs x 3
107.5kgs x 3 belt on from here
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3

Goodmornings
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5

Everything felt pretty good, definite improvement in my squatting, even though the weight is relatively light I think the form is coming on, not perfect, but definitely clicking alot better. Kept the bar quite high and stance a little more than shoulder width which is close by my recent standards:).
Bench was all good too, only supposed to go up to 96kgs, but I went ahead and second-guessed the system just like I said I wouldn't, so now I'm probably doomed to failure, but I'll be happy living in ignorance until that happens.
The supersets were good, I went with press-ups over dumbell presses just because press-ups were on the program anyway, and I could stay over by the machine and not risk someone stealing my dumbells etc. I had to do the facepulls with a bar because I couldn't find the rope, this limits ROM as the bar will connect with your face.
Goodmornings are a great movement, they're going to have a good effect on my deadlift for sure. I just kept them slow on the way down, ass coming back, and fast as possible back up.

I felt good coming out of the weights area, strange right?, I mean that was the longest I've ever trained for, about 2.5 hours, putting 100% into every rep. It must be all that Special K that I'm eating, that or the cranberry juice.

itsallaboutheL · 08-06-2009 9:58pm

Kev M wrote: »

Ahh it's fairly good so far. It's hard to stay motivated for 2+ hours in the gym so can be boring in that respect, but like I said before I'm able to get through pretty much all of it safely without needing a spot, which I don't think would be possible for most of the other programs out there. Another thing is I think all the volume will really improve form, unless of course you're already rock solid with everything, but for me all the sets are definitely good practice. How goes your Smolov?

Sore!! and i feel like i have to lift on my offdays coz im gettin no real work done other than bench on Smolov days.. Feel really uncomfortable during later sets but feel great at the same time:)

Hanley · 08-06-2009 11:37pm

Ya can do the face pulls with a straight bar and not hit yourself in the head!!

Ya need to keep your elbows relatively high, and when you're bringing the bar back towards your head you sort of rotate your arms as if you were doing a seated dumbbell powerclean. The bar should be just above the top of your head. I'll show ya what I'm on about if I see you up there!! It's actually a really nice movement. The added rotation's a nice change.

Kev M · 11-06-2009 4:24pm

Recovery Stuff 8.06.09

Sled Pulling
1 block x 6 lengths
2 blocks x 6 lengths
1 block x 4 lengths

Barbell curls
30kgs x 10
30kgs x 10
30kgs x 10

Summer Sheiko 9.06.09
Week 2 Day 2

Deadlift til knees
60kgs x 8
75kgs x 4
100kgs x 2
100kgs x 2
110kgs x 4
110kgs x 4
110kgs x 4
110kgs x 4

Bench
50kgs x 10
60kgs x 5
75kgs x 5
75kgs x 5
85kgs x 4
90kgs x 4
92.5kgs x 4
92.5kgs x 4
95kgs x 4

Flat Flyes
12.5kg bells x 20

Pushups superset with Facepulls
10reps -> 16reps (total of 4 supersets)

Deadlift
80kgs x 4
100kgs x 4
110kgs x 3
110kgs x 3
120kgs x 3
120kgs x 3
120kgs x 3
120kgs x 3
120kgs x 5

Lunges
30kgs 5 sets x 10 reps

I liked deadlifting til knees, even though the weight wasn't exactly heavy they'll probably improve my form, encouraging your hips to stay down that bit longer.
Didn't feel very fresh for bench but got through it no problems, going by the sheiko percentages I was only meant to go up to 85 but as pointed out in previous posts that won't be enough so I just pyramided up another 10.
The supersets are fast, straight bar again for facepulls and rotated it back over my head like a rotator cuff warm-up movement as advised by Hanley, just did it by feel really and it seemed to work.
Just tried to make the deadlifts as fast as possible. It's not alot of weight, but I still tried to be as aggressive as I could lifting it, did an extra two reps on the last set just for kicks.
Lunges were good despite the fact that, once again, they were super light. The balance is there and this time I probably didn't look like a giraffe on an ice-rink.

Hanley · 11-06-2009 4:48pm

Trying to do everything as fast as possible (with good form obv.) should have a nice carryover to your top weights....

Kev M · 11-06-2009 5:36pm

Hanley wrote: »

Trying to do everything as fast as possible (with good form obv.) should have a nice carryover to your top weights....

"should" being the operative term lol. I understand the theory behind the intensity being in the volume and speed, not in the weight itself, so hopefully all goes to plan.

Kev M · 13-06-2009 2:54am

Summer Sheiko 12.06.09

Squat
60kgs x 10
70kgs x 4
90kgs x 4
100kgs x 3
100kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3

Bench
50kgs x 10
60kgs x 6
70kgs x 5
85kgs x 4
85kgs x 4
90kgs x 3
90kgs x 3
95kgs x 2
100kgs x 2
95kgs x 2
90kgs x 4
85kgs x 5
70kgs x 10

Cable Flyes
stacks at 25 x 20

Facepull -> pushup superset
16 reps -> 10 reps x 4 sets

Rolling Triceps ext. (Kennelly style)
10kg dumbells x 10
15kg dumbells x 10
15kg dumbells x 10

StraightBar Pressdowns
52.5 x 10
82.5 x 9.....m0th#rF*ck#r
82.5 x 6... should have rested longer

Squat
60kgs x 4
80kgs x 3
90kgs x 3
100kgs x 3
107.5kgs x 2
107.5kgs x 2
107.5kgs x 2
107.5kgs x 2

It took nearly two hours to get to the gym as traffic was insane, and I was hungry, so this workout was done in what's often referred to by fitness experts as a catabolic state

First round of squats was Godawful, my ass hadn't woken up from the car trip.
Bench was fine, my wrists/forearms are a bit sore, not injured just fatigued from the shock of volume abuse, so I'll take to wearing wraps for the heavier sets to help keep me safe.
Introduced the cable flye to stretch the chest today and that was a welcome change.
Squats round two were easy.

cardio,shoot me · 13-06-2009 12:54pm

jesus, nice dedication, 2 hours to get to the gym!!, with the amount of work you did and the journey back that coulda been like 4 hours!

Kev M · 13-06-2009 7:44pm

cardio,shoot me wrote: »

jesus, nice dedication, 2 hours to get to the gym!!, with the amount of work you did and the journey back that coulda been like 4 hours!

Haha yeah thanks, it was at least 4 hours, actually closer to 5. I was thinking of just turning back but therein lies the power of having your workouts written down on paper, it was all set to go and there was no way it wasn't happening, in the past I defo would have turned back though lol

Kev M · 15-06-2009 8:58pm

Summer Sheiko
15.06.09

Squat
60kgs x 5
70kgs x 5
85kgs x 4
85kgs x 4
100kgs x 3
100kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3

Bench
50kgs x 6
60kgs x 5
70kgs x 5
80kgs x 4
85kgs x 3
95kgs x 3
97.5kgs x 3
100kgs x 3
100kgs x 3
100kgs x 3

Pushups Facepulls superset
10 reps -> 18 reps total 3 sets

Flat dbell flyes
2 sets 20 reps

Squat
100kgs x 3.... should have been 5, must have been thinking in 3s
100kgs x 5
100kgs x 5
100kgs x 5
100kgs x 5

GoodMornings
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5

Quick enough session today, everything felt alright, apart from lower back which still isn't recovered but I don't think it will be until this Sheiko business is finished. Didn't do the 'warmup' sets for the 2nd round of squats, no need for them, I was good to go and it was unbelievably warm in the gym today.

cardio,shoot me · 15-06-2009 10:26pm

i cant believe you called that session quick

brianthebard · 16-06-2009 12:41am

Can't imagine what it must be like to do two squat sessions of that size in the one visit, I hope sheiko works out for you cause you're definitely putting in the effort.

kevpants · 16-06-2009 9:14am

Kev M wrote: »

it was unbelievably warm in the gym today.

It was ridiculous. With my white t-shirt I looked like something you'd see dancing on a bar in Cancun by the time I was finished.

Still can't get over your good mornings, the ROM is unreal.

Kev M · 17-06-2009 7:55pm

kevpants wrote: »

It was ridiculous. With my white t-shirt I looked like something you'd see dancing on a bar in Cancun by the time I was finished.

Still can't get over your good mornings, the ROM is unreal.

Haha yeah, my seated GMs are basically worthless so I make up for them with the standing ones

Many thanks for showing me the possibilities of having a belt that's not 8 euro from Argos.

Kev M · 17-06-2009 8:27pm

Summer Sheiko
Week 3 Day 2 17.06.09

Deadlift til knees
60kgs x 6
80kgs x 4
100kgs x 4
110kgs x 4
120kgs x 4
120kgs x 4
120kgs x 4
120kgs x 4

Bench
20kgs x 20
40kgs x 10
60kgs x 6
72.5kgs x 5
85kgs x 4
85kgs x 4
90kgs x 3
90kgs x 3
97.5kgs x 2
100kgs x 2
90kgs x 3
90kgs x 3
85kgs x 4
80kgs x 5
72.5kgs x 6...... getting a bit delirious around here
67.5kgs x 7
60kgs x 10

Flat DB flyes, alternating arms
12.5kgs x 12
12.5kgs x 12

Deadlift (should have been box deadlifts)
all overhand grip
100kgs x 5
110kgs x 5
110kgs x 5
130kgs x 3
130kgs x 3
130kgs x 3
130kgs x 4

Lunges superset with Barbell Curls
30kgs x 10 -> 30kgs x 10
35kgs x 10 -> 35kgs x 8
35kgs x 10 -> 35kgs x 8
35kgs x 10 -> 35kgs x 8

Decline Ab Bench (one step from the top)
12 reps
10 reps
10 reps

Okay the deadlifts were supposed to be off boxes but the squat racks were in use, and the only other place I could have set up the boxes was being used by a guy who was deadlifting so I just worked in with him for some regular deads. My grip wasn't great on the last set but I think that was more to do with the bar being 'slippery'.
Bench took about 3 days. Lunges are light but coming together. Did the curls just so what's left of my arms doesn't disappear. The ab stuff looks easy but they're all the way down and all the way up, pausing and squeezing, and pretty much kill me.

Weak day all in all but the reps still got done so no complaints.

Kev M · 19-06-2009 6:06pm

Summer Sheiko 19.06.09 Week 3 Day 3

Dumbell Shoulder Warmup. I do this for a few minutes at the start of every session but never mention it in the log here. It's just raises every which way and light rotator cuff stuff.

Bench
20kgs x 20
40kgs x 10
60kgs x 5
72.5kgs x 4
85kgs x 3
85kgs x 3
97.5kgs x 2
100kgs x 2
105kgs x 2
110kgs x 2
110kgs x 2

Squat
50kgs x 6
70kgs x 5
85kgs x 5
100kgs x 5
100kgs x 5
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4

Bench
20kgs x 10
60kgs x 6
70kgs x 6
72.5kgs x 6
80kgs x 6
80kgs x 6
80kgs x 6
80kgs x 6.... all good long pauses

Cable Flyes
racks at 20 x 20
racks at 25 x 16

Facepulls
4 sets 15-20 reps

GoodMornings
40kgs x 5
50kgs x 5
55kgs x 5
55kgs x 5
60kgs x 5

So the max bench sets today were meant to be 96kgs x 5sets x 2reps, but I went ahead and pyramided that up from 97.5 to 110. That in turn b*ll*x3d me for squats but the reps still got done which is the most important thing at this point, I think.
Bench round 2 was tough stuff, weight was moving relatively easy and fast but I was all benched out.
Only one more week to go, then I'll try one of those deload week things that seem to be all the rage :cool:

itsallaboutheL · 19-06-2009 6:22pm

Kev M wrote: »

Summer Sheiko 19.06.09 Week 3 Day 3

Bench
20kgs x 20
40kgs x 10
60kgs x 5
72.5kgs x 4
85kgs x 3
85kgs x 3
97.5kgs x 2
100kgs x 2
105kgs x 2
110kgs x 2
110kgs x 2

Squat
50kgs x 6
70kgs x 5
85kgs x 5
100kgs x 5
100kgs x 5
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4

Way to steal my thunder:cool:

Good Stuff:)

Kev M · 19-06-2009 6:33pm

itsallaboutheL wrote: »

Way to steal my thunder:cool:

Good Stuff:)

Haha, nah I don't think 5 reps would have been happening so your thunder's still intact lol

brianthebard · 19-06-2009 8:08pm

Serious squatting there, nice. Wonder will you see much size gains with sheiko?

Kev M · 20-06-2009 12:31am

brianthebard wrote: »

Serious squatting there, nice. Wonder will you see much size gains with sheiko?

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

itsallaboutheL · 20-06-2009 12:34am

Kev M wrote: »

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

I have this same fluctuating weight thing going on i go from92-97 on a fairly regular basis, so can never really judge size gains... the only thing i've noticed in the past few months is my back really..

brianthebard · 20-06-2009 12:54am

Kev M wrote: »

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

Lol didn't you buy squat briefs recently? for someone who hates squatting you've a funny way of showing it!

That's interesting that the recovery has gone up (you mean you recover sooner right?) Sounds like a great programme to eat all round you on. What do you plan on doing after the deload to take advantage of recovery/growth/etc from Sheiko?

Kev M · 20-06-2009 2:39am

brianthebard wrote: »

Lol didn't you buy squat briefs recently? for someone who hates squatting you've a funny way of showing it! That's interesting that the recovery has gone up (you mean you recover sooner right?) Sounds like a great programme to eat all round you on. What do you plan on doing after the deload to take advantage of recovery/growth/etc from Sheiko?

Probably going to do a westside type of template for a few weeks after this, and maybe give the briefs a run out during that, if I can get them on that is of course

. Definitely recovering alot sooner after every workout, your body has to otherwise it's in trouble. I'm a little anxious about getting back to doing weight 90%+ though, I think it will be a real shock to the system.

Kev M · 21-06-2009 5:50pm

21.06.09
Recovery Stuff

25kg barbell
shoulder press x 20
curls x 12
reverse curls x 12
front raises x 8

Sled Pulls
1 block x 4 lengths
2 blocks x 6 lengths

about 30mins intense cardio cutting the grass.

Just getting some blood moving. Ready to rock on into week 4.

Kev M · 22-06-2009 11:29pm

Summer Sheiko 22.06.09
Week 4 Day 1

Squat
50kgs x 10
70kgs x 5
85kgs x 5
100kgs x 4
100kgs x 3
115kgs x 3
115kgs x 3
120kgs x 2
122.5kgs x 2
122.5kgs x 2

Bench
20kgs x 20
60kgs x 6
70kgs x 5
85kgs x 3
85kgs x 3
95kgs x 3
95kgs x 3
100kgs x 3
102.5kgs x 3
102.5kgs x 3

Dips

Cable Flyes

Facepulls

Squat
70kgs x 6
85kgs x 5
105kgs x 3
105kgs x 3
115kgs x 3

GMs

Ran out of time today so couldn't finish my squats, and the GMs were done as soon as I got home, super light I should say.
First round of squats was okay, 122.5 is the heaviest I've been in a while and it felt good.
Bench wasn't great, I was playing with wrist wraps for the first time and they threw me off a bit on the second last set. The 2nd rep on the last set was maybe the best rep I've ever done, it flew up like nothing, then on the 3rd rep I brought the bar way too far back over my face, which I blame the wraps for, but I'll get used to em.
I've been getting very little sleep for some reason recently, like 4 hours would be a good night, and energy levels are way down as a result.

Kev M · 24-06-2009 5:20pm

23.06.09
Recovery Mode

Sled pulls
1 block x 4 lengths
2 blocks x 4 lengths
light shoulder work, being raises and presses.

Summer Sheiko 24.06.09
Week 4 day 2

Bench (some decent pauses :rolleyes:)
20kgs x 20
50kgs x 6
60kgs x 5
70kgs x 5
85kgs x 3
85kgs x 3
95kgs x 3
95kgs x 3
102.5kgs x 2
105kgs x 2
105kgs x 2

Deadlift
60kgs x 10
80kgs x 4
100kgs x 4
110kgs x 3
110kgs x 3
130kgs x 3
130kgs x 3
135kgs x 2..... alternating grip from here
137.5kgs x 2
140kgs x 2... easy

Bench (all good pauses

)
50kgs x 10
65kgs x 5
80kgs x 5
90kgs x 4
90kgs x 4
90kgs x 4
90kgs x 4

Pecdec
3 sets 12-18 reps

12 pushups

Facepulls
3 sets x 15-20 reps

Vogelpohl Pulldowns
3sets x 15-20 reps...... once again, awesome movement

Glute machine
3 sets x 10 reps

Crotch machine (adductor machine I think it's called)
1 set x 10 paused reps, really feel the burn on this one

That was the longest workout so far, and probably one of the better ones too. Everything moved fairly easy, deadlifts felt much better than last week, but then again I wasn't pre-exhausted with that deadlift til knees nonsense today. I also saved a man from getting de-capitated on the decline bench so I feel like a hero now. Good success all in all.

Kev M · 26-06-2009 9:50pm

Summer Sheiko 26.06.09
Week 4 Day 3 Final workout

Squat
50kgs x 10
70kgs x 6
100kgs x 3
100kgs x 3
100kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3

Bench
20kgs x 20
40kgs x 12
70kgs x 6
80kgs x 5
85kgs x 5
85kgs x 5
87.5kgs x 5
87.5kgs x 5
90kgs x 5

Facepulls
4 sets x 15-20 reps

DumbellFlyes
2 sets x 12-15 reps.... just stretching really

seated GMs
5 sets x 5 reps

ran out of time for abs

Uncomfortable session tonight, ate right before getting to the gym so was fighting getting sick most of the time, and on top of that I didn't sleep last night because I was out at the airport. Squats were sickening, I did a fairly close stance and just dropped them as low as I possibly could. Bench is getting tired, I need a break away from it. I need a break away from squatting too for that matter.

The last 12 workouts consisted of 356 squats, 540 bench presses, 216 deadlifts, 205 GoodMornings, and 1,000+ other. That's enough for me to go crawl into a hole and die now.

brianthebard · 27-06-2009 12:26am

Shit dude, serious respect. repeating what i said before but I hope you see the gains you want, you've put in the work. You better have been eating like a horse-one per day!

Hanley · 27-06-2009 1:14pm

Good stuff Kev. Fair play on coming thru all of that.... what's next??

Kev M · 27-06-2009 11:34pm

Hanley wrote: »

Good stuff Kev. Fair play on coming thru all of that.... what's next??

Cheers Hanley, I'll just do a deload week now, and after that I'll decide what to do by reading various articles online and whichever one impresses me the most I'll probably do for a few weeks, very technical approach to training eh

. I read a good program a few weeks ago that looked good, it was Wendler's version of Westside, so probably just something shaped around that. I want to train arms much more than I've been doing these last few weeks aswell, I don't like the way there seems to be very little arm training in most powerlifting programs, and the fact that you touched on this in a post a few days ago pretty much reinforced that.

Kev M · 29-06-2009 10:20pm

Deloading 29.06.09

Non-intensive session today, revolving around 2-3 sets x 10+ reps.

Dumbell Curls
Incline Dumbell Press
Incline Bench Press
Seated Cable Rows
Decline Tricep Barbell Extensions
Wide Grip Pulldowns
Leg Press
Reverse Grip Preacher Curls
Leg Extensions

Got a bit carried away with the volume there I think but everything was super light. Felt weird to be back under a leg press, and I was really tempted to go hard and heavy because I got that real fresh feeling that you get when you know a muscle group is going to respond, but anyway I stuck to the light weights. The incline dumbells actually felt great aswell, but again I kept this relatively light and 12+ reps.

Tommorrow I'll go up just to do abs and calves... and probably end up doing a full shoulder routine, but I'll try to lay off it.

podge57 · 30-06-2009 4:25pm

Good job on finishing sheiko, i dont think i could handle that sort of volume, i like to get in and out in under an hour

Kev M · 01-07-2009 12:44am

30.06.09

Hill Sprints @ Pope's Cross
10 on the less steep hill
18 on the steeper hill

This wasn't easy, and I was taking big breaks all over the place. Just easing into it because it's the first time I've run in probably over a year now. My days of cross country running are long gone. On the less steep hill I'd sprint up then walk down, and then my friend would sprint up and walk down, so there were decent little breaks here and it still totally took my breath away. I'll try do this every week or two, and start timing it to gauge some targets. As it stands 10 sprints with no rest at the bottom would probably kill me.

Weight this morning was 98.5kgs, so thats about +1.5kgs since Friday night. Heaviest I've been in a while.

Kev M · 01-07-2009 12:54am

podge57 wrote: »

Good job on finishing sheiko, i dont think i could handle that sort of volume, i like to get in and out in under an hour

The volume actually wasn't that bad, but I think a huge part of that is because I'm not really lifting very heavy weights. As you get stronger I think Sheiko would seriously get more and more increasingly difficult. There's a big difference between a guy whose 1rm is 100lbs doing 5 reps with 70lbs, and a guy whose 1rm is 1000lbs doing 5 reps with 700lbs. I'd say most super elite lifters really couldn't do Sheiko for that reason.

Hanley · 01-07-2009 3:26pm

Kev M wrote: »

30.06.09

Hill Sprints @ Pope's Cross
10 on the less steep hill
18 on the steeper hill

This wasn't easy, and I was taking big breaks all over the place. Just easing into it because it's the first time I've run in probably over a year now. My days of cross country running are long gone. On the less steep hill I'd sprint up then walk down, and then my friend would sprint up and walk down, so there were decent little breaks here and it still totally took my breath away. I'll try do this every week or two, and start timing it to gauge some targets. As it stands 10 sprints with no rest at the bottom would probably kill me.

Weight this morning was 98.5kgs, so thats about +1.5kgs since Friday night. Heaviest I've been in a while.

It's actually ridiculous how much of a trend setter I am

Kev M · 01-07-2009 4:09pm

Hanley wrote: »

It's actually ridiculous how much of a trend setter I am

I am teh cat that copies. And now to go buy a skipping rope and some asics runners LOL

Kev M · 06-07-2009 10:14pm

06.07.09

Dynamic Upper

Dumbell Hammer Curl
20kg dumbells x 8

BenchPress
60kgs x 8 sets x 3 reps
65kgs x 2 sets x 3 reps

Incline Dumbell Press high rep set
22.5kg dumbells x 40

Tricep pressdowns
67.5 x 60 reps spread over 5/6 sets with 45 seconds between sets

Rear delt raises
8kg dumbells x 2 sets x 14 reps

Side delt raises
7.5kg dumbells x 2 sets x 14 reps

Facepulls
45 x 16
60 x 16

Dumbell Hammer Curls
20kg dumbells x about 10

Abs
Decline bench 2 sets x 10 reps

Spending less than an hour in the gym is just class really.
Dynamic bench, what can I say, fast and easy with 30-45 seconds between sets, got through the 10 sets in about 10 minutes.
High rep dumbell press, this turned into a complete party after about rep 20, and really left me feeling the heat. I was trying to gauge a weight that I'd get about 30 reps with, so maybe do the 25s next time.
Everything today was just done as fast as possible, including abs and arms.

Kev M · 06-07-2009 10:23pm

Here's the plan for the next while:

Monday - Dynamic Upper
Tuesday - Heavy Lower
Thursday- Heavy Upper
Saturday - Dynamic Lower

Wednesday/Friday/Saturday - run up hills, drag around sandboxes filled with bricks etc...

Kev M · 07-07-2009 11:02pm

Max Pain Lower
7.07.09

Squats
50kgs x 10
50kgs x 10
60kgs x 6
80kgs x 4
100kgs x 3
120kgs x 2
130kgs x 1
140kgs x 1
145kgs x 1....PR
110kgs x 5

Hamstring Curls, alternating legs
4 sets x 7 reps

GoodMornings
3 sets x 7 reps @ 65kgs

Dumbell Rows
22.5kg x 10
30kg x 7
40kg x 7
40kg x 7

Dumbell Bicep Curl on Incline Bench
10kg x 7
17.5kg x 7
17.5kg x 7
17.5kg x 7.... good movement, great stretch

Standing Ab Pulldowns
60 x 12
75 x 12
75 x 12

45 second lat bodyweight stretch hanging from bar

Squats were just okay. I was worried that anything heavier than 120 would feel completely alien, but tbh it wasn't so bad. Form wasn't great at all, I was going down too fast and way too low and then not firing everything 100% at the bottom. I'll think over whether or not I'll try for 150 next week or just stick to 3 sets around 140 (safe option).
I cut a few inches off the bottom part of my Goodmornings so as I could still see myself in the mirror, they worked well.
I actually watched a vid just this morning of a squat accident which didn't exactly help my frame of mind, I'll find it later and put it up, just so everyone else can be messed up too

itsallaboutheL · 07-07-2009 11:52pm

Nice skwotz

I've taken to doing all my squats minus spotters and safeties!!!..... it really gives you that little bit of motivation!! hahaha

Kev M · 08-07-2009 2:16pm

This is an interesting video of a guy called Ed Koo's most recent meet. He hurts himself during squat no. 2 (705lbs which he routinely handles in training). Then he goes on to win his weight class, despite the injury.
I know I can't really call out a bad spotter due to my lack of experience, but are the guys spotting his squats doing an unbelievably sh!t job? And should the people around him not have told him to call it a day since he was obviously risking getting more seriously injured? I mean he practically hobbles out to deadlift...

Hanley · 08-07-2009 6:49pm

Spotters not at fault there.. you don't expect someone to lose a weight when they're walking out. Even if they do, there's very little that can be done. If ya watch the vid, the spotters are in before he dumps the weight. If he hadda stuck with it and helped he might not have been as badly hurt.

And the only reason you win a 220 weight class with a 650 squat is cos it's a weak class!

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