Gonna try and be a bit disciplined with this thing this time.
Well I just finished a long ass time of no weight training and plenty of eating fried food and I'm glad to be able to lift again, because my back seems to feel a lot worse when I don't.
I was 155 about 5 weeks ago with abs, came home, weighed mysel and got freaked out, because thats light even for me. So I started eating a fair amount and gained about 10 pounds and lost the old 4 pack. I also wasn't doing cardio for about 6 weeks but quitting smoking will hopefully offset that.
Chest flye - 60kg x 10 x 4
OH tricep extension(one arm) - 10.5kg x 15
13kg x 8 x 2
10.5kg x10
pg. 38. Right after I finished the 5x5 part of Starr. It was like a month ago.
Squat
45kg x 3
65kg x 3
85kg x 3
105kg x 2
125kg x walkout - felt manageable. Definitely heavy though.
115kg x 1 + belt. super deep, super easy. No rack.
90kg x 8
Front Squat
65kg x 8 x 3
Good Mornings
25kg x 10
35kg x 10
45kg x 8
50kg x 8
I suck at these, they'll improve quickly though.
Haven't hammered my lower body like this in a while, felt great.
Took it easy because I plan to max my deadlift tomorrow. Did a lot of random gymnastic shit after the press and before the pushups, first time in months and months. I can barely do a kip up and can't walk on my hands anymore. May be time to focus on my overall fitness again.
Nailed 150 withoput a belt, 155 belted and missed 160. I revert to shitty form on maxes, using my legs just to break it from the ground and wresnching it up with my back. Meh 21lb pr. Brings me over the 800lb total without maxing my squat. 900lbs here I come motherlicker!
Sheiko 29 Day 1 Bench
50 x 5 x 1
60 x 4 x 2
70 x 3 x 2
75 x 3 x 5
Squat
65 x 5 x 1
75 x 5 x 2
88 x 5 x 5
Bench
50 x 5 x 1
60 x 5 x 1
70 x 4 x 4
**** the assistance tonight, 8 chins.
I have exaggerated my bench max 10lbs and my squat 20, since I never tested my max. Hopefully I don't die.
4 guests lurking mah log?? WHo are these peoples......
Damn, Sheiko huh? And good job on that DL... I hit 348x3 a week ago though, so you're still behind. And I wouldn't put your maxes too high... you will definitely burn out.
You're supposed to take off 10% from your maxes for 531; I imagine Sheiko is somewhat similar. It might not matter though since it is based more on low intensity/high volume than the latter.
Thanks. I was pretty bummed I missed the 160. Gotta get over that 350 hump.
I exaggerated my squat because I haven't hd a chance to test my max, I'd say I could hit 122.5 and probably 125 so it isn't really exaggerated. The Bench I am not worried about, the intensity for bench is really, really low.
Yep, we shall see. Stay on Sheiko for at least the whole 29 cycle though, I'm interested to see how it goes. I'm almost done with my first 5/3/1 cycle and I'm liking it so far; but I want to do Sheiko one day in the future.
No, I have not done it, and yeah the assistance is more for recovery purposes anyways. I'd stick more to chins, rows, GHRs, GM's, etc. Idk if 5x10 on DB Flyes is goin to help your bench.
Yeah, zero upper back work for four weeks, not too sure about that.
This time a year ago I was benching 75kg and Deadlfting 115. From about 6 months ago I have only put 10lbs on my strict press, 22lbs on my dead, 20lbs on my bench and about 30 on my squat. Only added 50 to my total(I just realised that this doesn't make any sense, but it is becuase I never tested my squat so I didn;t include it in my total increase). Must try harder and be more consistent.
I need to add 10lbs to my deadlift every month to hit that 400lb this year. Shit. Only 3 times as much progress as I have been making.
And seriously, who the hell are these log lurkers?
Deficit deads(to just above knee)
80 x 3
94 x 3 x 2
109 x 3 x 2
116 x 3 x 4
Incline Bench
65kg x 6 x 4
Rack Pulls(just below knee)
85 x 4
100 x 4
116 x 4 x 2
134 x 3(was supposed to do 4 sets, not a chance)
125 x 3
Well, exaggerating my max 10lbs on deads was a bad idea. This looked easy until I got into it. Back down it goes. Will try to do ab assistance later tonight.
Bench press
50kg x 5
60kg x 5
70kg x 4
75kg x 3 x 2
80kg x 2 x 2
75kg x 3 x 2
70kg x 4
60kg x 6
50kg x 8
Weight was easy, but I didn't find proper tightness in my form till the very last set.
Squats
65kg x 5
75kg x 4 x 2
88kg x 3 x 2
94kg x 3 x 5
Good mornings
45kg x 5 x 3
I'm finally figuring these fuckers and low bar positioning out.
If I was starting it I would only be doing one session a week. I could definitely handle that. Grapling isn't that taxing, it's not like I'd be taking up rugby or boxing again.
Grappling is more taxing on your CNS and muscles than boxing is, for sure. Boxing you do a lot of cardio, but it's not that hard on your body. IMO, grappling can be really tough on your body.
The cardio involved in boxing(as well as the retarded amount of pushups we has to do) would **** me up way more in terms of lifting. Grappling really isn't on the same level, I've never had a problem with it. Even going pretty hard ten minutes is easy going. The only time it is tough on the body is if you get taken down hard.
Even so the travelling will probably make it unfeasable.
Squats
65 x 5
75 x 4
88 x 3 x 2
100 x 2 x 3
95 x 2 x 2
*Gotta drop the squat max, I'm having form issues towards the later sets, hence dropping the weight for the last two.
Bench
50 x 5
60 x 1
70 x 3 x 2
80 x 3 x 5
Front squat
55 x 3 x 2
70 x 3 x 2
75 x 2 x 5
I did the pushups, 10 x 5 during the front squats.
I couldn't do chins cos my hammies kept cramping. The idea of doing Good mornings after all this shit was laughable.
No. The most I have squatted is 115kg, my max is between 120-125. I never got to test my max after I finished Starr.
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