Trib's Journal

tribulus

SHEIKO TIME

Okay I'm starting a journal here so I can keep track of my progress as always and on the slight chance someone could learn something from me, or sheiko.

I'm jumping on the Sheiko bandwagon because: a) it's hard, b) it's different c)i need more volume tolerance, d) other people, both who I know and several IPF lifters got great results from it.

So the first day: (weight x sets x reps)

Bench: 65 x 1 x 5, 77.5 x 2 x 4, 90 x 2 x 3, 97.5 x 5 x 3

Squat: 80 x 1 x 5, 95 x 2 x 5, 110 x 5 x 5

Bench: 65 x 1 x 6, 77.5 x 2 x 6, 85 x 2 x 5, 85 x 1 x planted, 85 x 1 x 6

Flyes and Wide stance GM superset: pink DB's x 5 x 10, 60 x 5 x 5

It took just under 2 hours two complete and the superset was a non-stop giant set with no breaks at all because the gym was closing.

I have scapula problems at the moment so my bench has been pathetic. I didn't even have 2 plates on and I got my ass kicked. On the 85 sets I missed the last rep on the first two sets. The 3rd set I got a big pain in my shoulder - amen for spotters! Took my grip in and blasted out the last set much better.

GM's were very quick, in a rush like I said, more weight next time.
Squatting was easy. Last week I worked up to 170 x 3 in briefs followed by 110 x 3 x8(10 on the last set) so today's squats were no bother.
Hips were at me so took my stance in and immediately, less hip pain, more squat speed!

So my introduction to sheiko - good craic.

Hanley

Another headcase...

tribulus

I'm starting to think so too...

Was at the physio for my shoulder so I had to drop the inclines today, which were 5 x 5. Today was still a daunting prospect though.

Sumo DL: 70 x 5, 100 x 5, briefs on: 120 x 2 x 5, 140 x 2 x 4, 150 x 4 x 3

Thick 1 Board: 80 x 6 x 4

Below the Knee Rack Pull: 70 x 5, 100 x 5, 120 x 2 x5, 140 x 2 x 4, 150 x 4 x 3
I forgot that I didn't have my belt on until after I'd done the 140's, ooops.

Lunges: 20, 25, 30, 35, 40kg x 5 x 5

Rope Crunches: 3 x 10
Curls: 3 x 10

A few very slow and deliberate cable rows too.

Board Press was very quick and very light but I didn't want to aggravate the shoulder.

Got the hang of the briefs today. They're nice and loose now.
There's definitely a sweet spot for the starting point.
Hit it just right and you can practically powerclean the bar up! Great craic altogether.

This took 2 1/2 hours. Then it rained....again.

Hanley

Nice going. Looked pretty brutal...

Are you using the % of your board max or your full range??

tribulus

Tbh I'm just doing what ever doesn't hurt.
This is the only board press in the program at the moment.
I've to incline again at some stage and OH press twice so I may just switch them to board press depending on the injury's progress and bump up the weight.

Hanley

tribulus wrote:

Tbh I'm just doing what ever doesn't hurt.
This is the only board press in the program at the moment.
I've to incline again at some stage and OH press twice so I may just switch them to board press depending on the injury's progress and bump up the weight.

Good call tbh.

If you can do it without your shoulder hurting I'd say go with some sheiko-esque percentages from elsewhere in the program (maybe 75% 2x3 80% 5x3 top sets on one day) since there aren't any for the OH press and incline right? and use your estimated board max.

walt0r

wheres the link for the program? The one I have is only 4 weeks long...?

tribulus

They're all 4 weeks long.

Go to Eric Talmants log on elitefts.com and you'll find them all, I'm doing #37.

walt0r

thx hun

tribulus

Okay so I was in correspondence with a guy who knows his sheiko (totalled over 1700 @165) and asked about my injury and dropping bench stuff from my program, here's his response:

"These types of questions are very tough to answer, because all too often I am guilty of "do as I say and not what I do". However, this is because I know myself and my body better than anyone else's.

So, I will just be honest and tell you that if I were you and had the scapula/rotator cuff problems as you do, I would *probably* do as much of the program as I could bear, and substitute (as you suggested) the other exercises that are easier on the shoulders ONLY IF I had a big competition coming up.

However, if you DO NOT have a big competition coming up, I would advise you to fully recover where needed, and focus on squat and deadlift work as you also suggested. I am speaking from plenty of experience on the subject, so please take what I say seriously."

I'm not competing again until January so I'm going to listen to him and drop it all, not that I want to. Sheiko isn't really something you should personalize that much so I was thinking of stopping it but a) I'm sticking to the rest of it just as planned and b) i can keep the overall volume roughly similiar by using lots of row variations which will help out the injury as well.

So instead of the big nasty bench pyramid today I subbed in face pulls, rear delt fly's, CS rows and db raises.

CS Row: 60 x 5 x 10 - pause at top
DB Raises: 25 x 5 x 10

Rear Delt Fly: 5 x 12
Face Pulls: 4 x 15

Sq: 60 x 5, 85 x 5, 105 x 2 x 4, 120 x 2 x 3, 130 x 5 x 3.

Tate Presses: 30 x 5 x 10
Curls: 2 x 10
Hammer Curls 2 x 12

Back Ex: 5 x 5

Physio Work:
One leg squat with opposite arm cable row: 3 x 8
One leg squat with DB Row 3 x 10
Press Ups with overreach: 3 x 10

2 1/2 hours....hungry.

Squats were pretty easy, some 3 plates a side next week. 130 was supposed to be 127.5 but trying to find those damn 1.25 plates is too much of a pain.

tribulus

Sq: 85 x 5, 105 x 2 x 4, 120 x 2 x 3, 140 x 5 x 2

Would have been: bench, OH press, flyes was...

Cable Row: 60 x 6 x 12 with pause at top and retract hard!
Rear flyes: 6 x 12

Face Pulls: 6 x12
CS Row: 80 x 4 x 10 with pause at top.

Sq: 85 x 3, 100 x 3, 115 x 4 x 3
GM: 80 x 5 x 5

Curls and Pushdowns in one continuous superset: 4 x 10, 4 x 10

Physio work:

One leg squat with opposite arm cable row: 3 x 8
Lat. PD with squat: 3 x 10
Elevated pressups with overreach: 3 x 12 (hard)

Burger king needed badly after this. Have videos of the squats on the way, they were a bit borderline depth wise for my liking but weren't too hard.

All of them beltless except for the 140's. GM's were good too.

Hanley

Nice going. I was wondering how Sheiko's treating you!!

See the results from the Power Station meet?? Sam Byrd 1050 squat at 198. Unbelievable.

tribulus

Hanley wrote:

Nice going. I was wondering how Sheiko's treating you!!

See the results from the Power Station meet?? Sam Byrd 1050 squat at 198. Unbelievable.

And in a non-canvas suit! Titan ftw huh. Was hoping Kroc would have a good meet and Aichs too but aww well. What's with all the bombing, is it ridiculous openers or can they just not handle the gear?

Sheiko's going well so far. I'm knackered from it and constantly hungry which is good but I have a feeling if i was able to bench it would be a lot worse.

Hanley

tribulus wrote:

And in a non-canvas suit! Titan ftw huh. Was hoping Kroc would have a good meet and Aichs too but aww well. What's with all the bombing, is it ridiculous openers or can they just not handle the gear?

Yeh, justin hurley did 410 a bit high at 82.5 in one too i think in the gym.

I think it's cos the judging was strict. One from each fed... IPF cat 3, APF and IPA.

There was ALOT of bombs alright. It didn't even look like Kroc's straps were on him..?

tribulus

They were way loose, was that even his own suit? Maybe his blew out or something and he had to take an SHW's!

http://youtube.com/watch?v=1prWujbKxjk 1st set

http://youtube.com/watch?v=SNI_LitR_a0&mode=user&search= 4th set

http://youtube.com/watch?v=K3lpyCNVRhk&mode=user&search= 5th set

Hanley

Now tell me... what exactly was "close" about them???????

Looked realy sharp and very easy dude.

tribulus

Ah I'm just being a bit whey and ipf about them

tribulus

Training Yesterday:

DL: 70 x 5, 100 x 4, 120 x 2 x 4, 140 x 4 x 4

NG Lat. PD: 50 x 5 x 10 with pause at bottom

Face Pulls: 5 x 12

Cable Row: 60 x 5 x 12

DL: 70 x 5, 100 x 4, 120 x 4, 140 x 2 x 3, 150 x 5 x 3

Lunges: 30kg x 5 x 5

Physio Work:
LPD with squat: 3 x 10
Highly elevated pressups with pause: 3 x 12
Stretches.

Have videos of a couple of them that I'll get up when I'm home, they were pretty quick even if the weight was fairly light. My belt was annoying me couldn't get it right so i put it back to the notches i use for squatting and just didn't close the lever and it was okay then.

Doing 67reps of deadlifts is not on. The second round was only supposed to be to the knees but lockout is the hard part so it made sense to do full ROM. Sheiko just got very hard.

tribulus

http://youtube.com/watch?v=r8kqmjK7WkI

1st set of 150 x 3

http://youtube.com/watch?v=d2nYAcAdklI&mode=user&search=

last set of 140 x 3

tribulus

Sq: 85 x 4, 105 x 2 x 4, 120 x 2 x 3, 130 x 6 x 3

Facepulls: 4 x 12
Rear flyes: 4 x 12

Skullcrushers: 35 x 2 x 10, pain so switched to
Tate Presses: 30 x 3 x 10

Sq: 85 x 3, 100 x 3, 115 x 4 x 2.

Ran out of time so no hypers or physio work. Working on the weekends is limiting me too much in training time. I can't have that so I'm quitting.

tribulus

Same thing again today, had lots of pressing to do which was subbed for row type stuff but ran out of time at the end.

Sq: 60 x 5, 85 x 5, 105 x 2 x 4, 120 x 2 x 3, 140 x 5 x 3(belt on)

Rear Flyes: 6 x 12

NG Facepulls: 20 x 3 x 15, 25 x 3 x 12

Sq: 80 x 5, 95 x 5, 110 x 5 x 5

GM: 60 x 5 x 5

Didn't have time for rowing/physio work, at least i got the money exercises in though. Rolled the beejaysus out of everything before i squatted which meant the 140's were good, but the second round the hips tightened up again so i digged a 10kg plate into my legs to try and help a bit.

Normal stance GM's this time, feel it more in my hams and hips were sore.

I also benched a whopping 50kg superquick for 6 today with no pain, then followed that great strength feat with OH pressing a 20kg bar for reps!! Lol seriously though the fact I could do that and squat using my normal grip and grip width means I'm slowly getting there, I should have done 105 x 5 x 3 as my top bench sets today....

tribulus

DL: 100 x 4, 120 x 4, 140 x 2 x 4, 150 x 4 x 4

Face Pulls: 6 x 12
Rear Lat. Raises: 6 x 12

Cable Row: 5 x 10
CS Row: 5 x 10

I was supposed to rack pull bit I was stuck in crunch so decided to just go for it and some more full range pulls. This was a bad idea....

DL:120 x 5, 140 x 2 x 5, 160 x 4 x 4.

Lunges 3 x 5 - had enough at this stage.
Ab rollouts: forced myself to do the 3 x 10

Hardest day ever. To be exact the 1st round of DL's should have been to the knees and the second below the knee rack pulls but meh whatever, it killed me so it still counted.

I've been working everyday since then with really constrictive hours, so i have to do day 3 of week 3 tomorrow.

Hanley

That's strong pulling!! Was it with the briefs?

I've been pulling outta a squat rack in TF below my knees. There's a big ass metal step (like an super strong aerobic platform) that I've been using. Nothing similar in crunch you could rig up?

Looking good dude, only a week left now...

tribulus

Yeah I used the briefs, hips are constantly tight with 2x squatting and lots of sumo volume. Crunch gym users are not as accustomed to guys pulling on spandex tights as the Hercs lads, especially as it was on the floor as the changing rooms are up a flight of stairs then down another two.

tribulus

Today was supposed to have 2 rounds of benching but again as I couldn't do that and had the physio after it was a fairly short session.

Sq: 80 x 5, 95 x 5, 110 x 2 x 5, 115 x 5 x 4

Facepulls: 6 x 12
Rear Flyes: 6 x 12
Cable Row: 6 x 12

Left it at that, squats were easy, smoke show etc.

So then I went to the physio and as usual proceeded to lose half my bodyweight in sweat. Shoulder was finally okay enough to bench.

Did 30 x 8, 30 x 10, 35 x 6. The last set was way harder than i liked but not too bad considering I haven't done *any* form of pressing in nearly 4 weeks. When I'm back into it I'll be pissed if i don't get 40 x 3 x 6 on the DB's.
Anyway I'm finished with the physio after 8 sessions and I can bench again, sweet.

I've quickly came to the opinion that mobility/prehab/activation/warmup/gpp/whatever you want to call of those things are crucial to a good training program and for longevity. Glute bridges and press-ups and the like aren't going to make you squat or bench huge but how can you hit those weights if you're constantly nursing injuries?

tribulus

Sq: 60 x 10, 85 x 5, 105 x 4, 120 x 2 x 3, 140 x 2 x 3, 145 x 3 x 2

Speed Bench: 60 x 8 x 3
Bench: 80 x 3 x 6, 80 x 8, pause last rep of each set

Sq: 60 x 10, 80 x 5, 95 x 5, 110 x 2 x 3, 125 x 4 x2

GM: 80 x 2 x 5, 60 x 3 x 5
Dips: 5 x 5

Curls: 4 x 10
Lat. raises: 4 x 10

Bit of scap work.
All squats beltless except for 140+145.

I can always tell how good/bad i'm feeling when I take the bar out. 120 felt heavy. 140 felt like 180, uuugh. Squatting two days in a row sucks.

Benching was great, no pain. I was reading probably the best advice on leg drive I've ever read and put it into practise. Not only did it help the bar speed, it kept my arch and most importantly kept my shoulders driven into the bench. Good stuff. I *really* need to get going on board work but I want to give the shoulder another week or two to chill out.

Two sessions of this left then we'll see how far over 200 I can squat in near full gear.

Hanley

Excellent work. Good to see you haven't lost much strength off the bench anyway!!

Did that link you sent me actually help with your leg drive????

I'll have to man up and try it tomorrow. It's really tempting to use like 60kg bar weight with band AND Chains tomorrow!

tribulus

Yeah I didn't change my set up really just slightly different foot positioning, the key thing was applying it well before it touches for me.

Hanley

tribulus wrote:

Yeah I didn't change my set up really just slightly different foot positioning, the key thing was applying it well before it touches for me.

How so... pushing the heels down to get your belly up before touching and THEN driving them down hard and trying to push yourself up the bench?

tribulus

Pretty much as it said yeah. I'm not claiming to get the amount Luyando does! but I've definitely improved it.

daveirl

This post has been deleted.

tribulus

Not until January! (IDFPA Nats) At the moment I'm looking good for competing at 90 - weighed just that the other day but we'll see in a couple of months, the comp-cycle nearly always pushes the weight up some.

I hate being this small though :mad:

tribulus

DL: 70 x 5, 100 x 4, 120 x 2 x 4, 140 x 4 x 4, belt on 160 x 2 x 3, 170 x 3 x 2, 200 missed x 2.

Bench: 60 x 6, 80 x 6, 90 x 2 x 8, 90 x 6, couple of speed sets.

Face Pulls: 6 x 12
Rear Flyes: 6 x 12

CS Row: 100 x 3 x 8
Lunges: 30kg x 5 x 5
Abs: 3 x 10

A few random chins and other stuff.

I did 16 extra reps of DL's, 14 of which by accident, ooops.
One more day of sheiko. Missing 200 was crap but I've complete confidence in my strength so it's okay. The briefs aren't really made for pulling despite the pop they have.

It's the same with the centy (my briefs are just the bottom half of one) whatever it is about it, but it just won't allow you to set up right, making the lockout hard. That and the thickness of the material makes trying to fire your glutes through like trying to force a golf ball out of your penis. I did see a V-type Squatter in action today though and that is the DL suit for me. Looks very good.

Benching was decent, strength is okay here. Shoulder is rounding after a few reps, which makes me lose a lot of power, but at least I'm aware of it now. The good thing is I can do it painfree.

The rest was juts stuff that needed to be done. I'll get some vids up later

tribulus

http://www.youtube.com/watch?v=6avZ9h6IMTA
http://www.youtube.com/watch?v=sV7A883PmxQ
http://www.youtube.com/watch?v=jAieW24UDi0
http://www.youtube.com/watch?v=P6Cnlm6x1ZI
http://www.youtube.com/watch?v=-g29OD7-S9I

170 x 2
170 x 2
170 x 2
200 x miss
200 x miss

Can't tell too much from the 1st set from the angle other than it was slow.
Set 2, 2nd rep was better and quite quick.
3rd set good too.

200 was all about set up. Couldn't get my back straight, meaning the lockout's always gonna be sh1t.

What I don't like in all of them is that I'm just about keeping my back flat(not in the 200's). My hips are a bit too low as well and I squat it up a bit also.

The briefs make it hard to get into position. I really tried to force myself upright for the PR's but it just locks you in that way. Then with sitting down too low my hips come up too fast(they need to be stronger too though to be honest with myself) and the gear kicks you forward a bit.

It's annoying but my dl is better than it was and i'm sure i'll get some carryover to my conventional as well. Another effect of the dl'ing and upper back work is that my upper back is bigger - which is always a help with squatting and benching!

Geared max squat attempt next week then deload it and the dl while i come up with my plan of attack for the next while on them.

BossArky

Is your back a bit round in the 3rd link?

tribulus

A bit in most of them yeah. Whatever it is about the centurion briefs (the things that look like really tight shorts on me) it's hard to force your back into the right place.

They're designed for wide stance squatting not sumo pulls but of course they can be kinda similiar. Maybe it's the thickness of the material or it's cut but you set yourself up for a tough lockout if your're slightly rounded like that.

Pulling raw though there's no problem for me.

BossArky

Ok, just wondering as I'm trying to get correct form myself. Yesterday at 70kg I almost fell forward towards the end of 3rd set of 5. Haven't video taped myself and wondering if I'm rounding a bit.

tribulus

Brilliant day to be in training today.

Mobility work - various drills, yoga twists, anterior-posterior leg swings, one leg supine bridges, scap push ups etc.

This stopped my hips hurting until the second warm up set. It used to be the first set, so that's progress.

Sq: 60 x 5, 80 x 5, 100 x 2 x 4, belt 120 x 2 x 3, 140 x 6 x 3

DB Press: 70 x 12, 80 x 10, 8
Bench: 90 x 7, 5

Abs: 3 x 10
Face Pulls: 2 x 12
Noses: 10, 8

Curls: 35 x 2 x 10
Lat.raises: 25 x 2 x 12

Happy with the db presses, 40kg bells for 10 will do. My chest strength is as good as always, it's transferring it to a bench that's the tricky part. The 7th rep of 90kg was actually a 5second grinder. I didn't think it was possible to grind a bench of all things for that long but today I learned how to fight a bench. Gassed after that though.

Finally finished sheiko. It would have been harder if I could have benched for it (also would have helped with my chest doms) I was sitting there relatively pleased with myself but f*ck that, there was an entirely different league of lifting going on today.

For a start the WDFPF 100kg junior bench record was nearly broken, that was a showstopper. A guy who was only back squatting 3 weeks and was probably about 82.5kg squatted 170 for 7 with a crappy thin belt, and then there was 2 lads a few weeks out from the NABBA's (or is it RIBBF?) with some serious game faces on. What a day.

tribulus

BossArky wrote:

Ok, just wondering as I'm trying to get correct form myself. Yesterday at 70kg I almost fell forward towards the end of 3rd set of 5. Haven't video taped myself and wondering if I'm rounding a bit.

If you're falling forward the weight isn't on your heels and you're probably not sitting back into it. It's kind of pointless speculation though without a video with a decent angle (from the side)

Hanley

Congratulations on coming thru it!! You've certainly pushed yourself harder than most people ever will.

The benching was really solid considering you've not done any recently. Once you get used to that extra bit of arching you'll be unstoppable.

Today was really an awesome day all round.

tribulus

Gracias sir, and for the help today.

Not a great day today.

Sq: bar x 6, 60 x 6, 90 x 6, 110 x 3, belt on, 125 x 3, 140 x 1, briefs on, 160 x 2, 170 x 2, 180 x 1 wraps on, 190 x 1, 200 x miss

Chins palms away: 8, 8, 6, 6
Face Pulls: 4 x 12

160's were high, 170 lower, 180 in probably but so so ugly, 190 in and my best lift, 200 I can't remember if depth was okay but the spotter touched the bar when I felt I could have grinded it.

There's 2 solutions to this - well one really as it's a solution to everything.

1) Get stronger
2) GROW SOME F*CKING BALLS

I kept doing this weird liitle GM at the *start* of the lift instead of actually getting my hips back. So what happened is I end up squatting down to much/soon, nearly get stapled into the ground, miss the groove and get feck all pop from the gear. Uggh you have to trust the gear ffs. I'll have videos in a while.

One good thing though is i now know how to unknot stiff neck/traps....just stick 200kg on your back lol.
All this was in front of 4 or 5 current, former and soon to be world champs, uuugghh again.

Aw well, I won't dwell on it too much, get stronger, get some more time in gear and i'll laugh at 200 in a few months time.

An example of some lifting going on today:

A sub 82.5kg guy only a month or so away from a BBing competition stiff legging 220 x 6 or so from a deficit.
A 90kg'er raw benching 160 x 5
A 100kg masters lifter pulling 230 for 5 without so much as a belt.

Jeebus.

tribulus

Non-sheiko training day, finished in an hour and 15 minutes, I felt like I was taking the piss lol

Warm-up: cat camel, yoga twist, birddog, windmills, scappushups, push ups, psoterior capsule stretch and others I can't think of.

DL: 70 x 5, 100 x 5, 120 x 5 and we're deloaded

Speed Bench: 65 x 8 x 3

MP: 45 x 8, 50 x 2 x 10

Whey, boring, strict DB Rows: 40kg x 3 x 12
Lat machine that resembles a Chuck V row but I don't know what to call it: 100 x 3 x 8

Lat. raises 25 x 4 x 10
Rear Flyes: 4 x 12
Face Pulls: 3 x 12

Pushdowns: 3 x 15
Hammercurls: 40kg x 2 x 8

Bench was good, very quick which was the main thing and after getting some help from a 180 bencher my arch and overal tightness has improved and amazingly so did the bar speed :eek: :cool: etc.

Can't remember what my PB on MP's are, I think it was 60 x 2 x 8, I'm not too far off that but again my shoulder didn't hurt doing them and that really is the acid test of if it's healed up and old Crapula is working okay.

tribulus

Supposed to squat yesterday but my hips are still wrecked. A week off won't hurt them.

Mobility/warm-up: various.....pushups, dislocates, capsule stretch, cat camel, knee twists, leg swings etc.

Speed Bench: 70 x 8 x 3
MP: 60 x 3 x 5

Chins palsm away: 8, 6, 6
Cable Row: roughly 60, 70 x 12, 80, 90 x 10

Ab rollouts: 3 x 10

Lat.raises: 3 x 10
Face Pulls: 3 x 12

Curls: 2 x 8, 2 x 15
Pushdowns: 3 x 15

Back in UCD today, uuuuuuuuuuuuuuuuugggghhh, they have new bench covers which are even worse than the other ones. I got pissed off with the slipping and had forgotten my chalk so just mixed some sweat, spit and a tiny bit of water onto the back of my t-shirt, did the job sort of.
Last few sets were very good, other ones just decent. Got myself dug in nicely and found my feet.

MP's were okay, tough this time, no pain though so thumbs up.
Rollouts were evil as always.

tribulus

http://www.youtube.com/watch?v=1DhOwXi5UTc

Courtesy of HanleyCore, my squat from last week, I wouldn't copy it.

BossArky

Nice one there.

That squat rack looks slightly dodgy. At the end it looks like it is going to fall over.

tribulus

That rack is an ER rack. It's used in IPF comps and is way better than any commercial rack around. It does look that way but it doesn't fall over easily at all.

tribulus

That's 3 benches in a row, uggh, normal service will resume tomorrow.

Mobility/warmup: the usual, yogat twists, birddog, fire hydrant, scapups, pushups, dislocates etc.

Bench: 60 x 8, 80 x 6, 90 x 6, 100 x 2 x 6

2 or a 1 Board!?: 100 x 6, 105 x 2 x 5

Rear flyes: 4 x 12
NG Facepulls: 4 x 12
Lat. raises: 25 x 2 x 12, 25 x 2 x 10

Cable Row: 60 x 2 x 12, 70 x 2 x 12

Rope pushdowns: something light x 1 x 30

BB Curl: 40 x 2 x 8
DB Curl: 2 x 8

The good bench downstairs was being used as a squat rack so had to use the sh1tty bench and bars upstairs. Luckily the rack height was pretty much spot on for me but the padding was quite soft which didn't help.

Anyway nearly back to old bench strength, probably would have got 100 x 4 or 5 on the last set but I'm a week ahead of schedule (100 x 3 x 6 was supposed to be next week) so didn't want to push it.

Still getting used to board work. Missed the 6th rep on the 105 sets, had the strength but touched too high the first time and too low the second. They'll come along.

Hadn't done a BB curl in months. It's strange, I can bench, OH press do lat.raises, anything like that and my shoulder is fine, one set of the BB curls and it acts up, then the subsequent db curls hurt too. So I'm obviously doing something there. I'll just drop the weight and sort it out.

Good session.

Hanley

Good stuff. Glad you're back on track!

Was there a big crowd in squatting this morning??

You gonna make it in tomorrow morning?? I'm planning some big squats and benches...

tribulus

Yeah, 240 x 2 raw squats from 100kg Masters, the two BB'er lads squatting on the other ER rack, the guy who cleans 60kg DB's was squatting as well, good day to be in.

I won't be in tomorrow having lunch with the in-laws! Are you gearing up? Have to train later on in crunch probably.

Hanley

Nigs.

Yeah I'm working up a bit, 175 4x3 in briefs, then stick on wraps for 190 2x3 I reckon.

I think I'll put on my shirt as well and try 150-160 5x3.

tribulus

Mobility drills: blahblahblah etc.

Mid-shin Rackpull: 60 x 5, 100 x 5, 120 x 5, 140 x 5, belt 150 x 3 x 5
RDL: 140 x 3 x 6

Shrugs: 140 x 3 x 12
Facepulls: 4 x 12

Chins: 2 x 6
DB Row: 30 x 2 x 15

Was supposed to rack pull from just below the knee but the cage i was using had the pinholes too high so just dropeed them onto the ground instead. Was supposed to be in Crunch but got to train in a newly refurbished gaa gym so that was grand.

Rack pulls were supposed to be all beltless but they were just kicking my ass today for some reason so stuck it on for the big sets. Don't know if it was the lower height or sh1tty eating but they were hard.

Similarly I forgot the effect rack pulls would have on RDL's so 140 x 3 x 8 was a bit ambitious.
Then just the usual after that, wrecked.