Orby's New Grove: The Mad Russian Routine

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    Orby's New Grove: The Mad Russian Routine


    Sheiko 37

    Info: Russian Powerlifting Routine

    Sheiko 37 Information

    This'll be a pretty rough workout, once it gets going. First workout in a bit.

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    Lift Log Monday 12/1/08

    Weight: 141.2

    Sheiko Week 1:
    --------------
    Bench:
    95 x 5 reps
    2 sets @ 110 x 4 reps
    2 sets @ 135 x 3 reps
    2 sets @ 140 x 3 reps

    Squat:
    115 x 5 reps
    2 sets @ 135 x 5 reps
    5 sets @ 160 x 5 reps

    Bench:
    95 x 6 reps
    2 sets @ 110 x 6 reps
    4 sets @ 120 x 6 reps

    Side Raises:
    3 sets @ 10 x 10 reps
    2 sets @ 12.5 x 10 reps

    Seated Good Mornings:
    5 sets @ 60 x 5 reps
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    ill sub here
    SFW and GFH
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  4. 84bandit
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    me dos
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    you know im in bud!
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    so, we were doing the good mornings, and to be honest, i'm not sure if i was doing the exercise right cause i really didn't feel anything. i held the bar behind my neck as if i was going to do a squat, and then leaned forward while keeping my back straight. i went until my chest touched the seat and then came back to the starting position. is that right?
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    yeah, sounds right, your standing,then you lean over to a 90 degree position, like an upside down L then stand up slowly, you dont really work hard on these, they are more for core strength, dont think you should add a lot of weight, you can really mess yourself up if you try that, search it on youtube to see about technique.
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    Quote Originally Posted by 84bandit View Post
    yeah, sounds right, your standing,then you lean over to a 90 degree position, like an upside down L then stand up slowly, you dont really work hard on these, they are more for core strength, dont think you should add a lot of weight, you can really mess yourself up if you try that, search it on youtube to see about technique.

    thanks, bandit. i did some searching and this vid looks like the proper form for a seated good morning.

    [ame="http://www.youtube.com/watch?v=NddwiGr8Gow"]YouTube - Seated Good Morning (www.trainatp.com)[/ame]
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    For this workout, I will be taking an awesome stack of supplements:

    IGF-2


    (Over)Drive


    RPM


    NeoVar



    and some secondary supps:

    Fish Oil
    Adam
    Xtend

    Dosing Schedule, Lifting Days:
    Wakeup: 3 IGF-2, 2 Drive
    Preworkout Meal: 2 Fish Oil, 2 NeoVar
    Preworkout (30 minutes): 2 Drive, 2 RPM
    Postworkout Meal: 2 Fish Oil, 2 NeoVar
    Before Bed: 3 IGF-2

    it should be noted that for someone of my weight, only 1 RPM is what the label suggests, however, I feel a better pump with 2, and may bump that up to 3.

    Dosing Schedule, Non-Lifting Days:
    Wakeup: 3 IGF-2, 2 Drive
    Breakfast: 2 Fish Oil
    Lunch: 2 Fish Oil, 2 NeoVar
    Sometime after Lunch: 2 Drive
    Dinner: 2 Fish Oil, 2 NeoVar
    Midnight Snack: 2 Fish Oil
    Bedtime: 3 IGF-2
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    Lift Log Wednesday 12/3/08

    Weight:

    Sheiko Week 1
    --------------
    Dead Lift:
    1 set @ 155 lbs x 5 reps
    2 sets @ 185 lbs x 5 reps
    2 sets @ 225 lbs x 4 reps
    4 sets @ 235 lbs x 3 reps

    Incline Bench
    6 sets @ 115 lbs x 4 reps

    Bodyweight Dips
    5 sets @ BW x 5 reps

    Rack Pulls
    1 set @ 155 lbs x 5 reps
    2 sets @ 185 lbs x 5 reps
    2 sets @ 225 lbs x 4 reps
    4 sets @ 255 lbs x 3 reps

    Reverse DB Lunges
    5 sets @ 27.5 lbs x 5 reps

    V Situps
    1 set 10 reps
    1 set 40 reps

    Done. Phew, long workout, completely exhausted.
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    Lift Log Thursday 12/4/08

    Weight:

    Sheiko Week 1
    --------------
    Bench Press:
    1 set @ 105 lbs x 7 reps
    1 set @ 115 lbs x 6 reps
    1 set @ 125 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 145 lbs x 3 reps
    2 sets @ 175 lbs x 2 reps
    2 sets @ 145 lbs x 3 reps
    1 set @ 135 lbs x 4 reps
    1 set @ 125 lbs x 6 reps
    1 set @ 115 lbs x 8 reps
    1 set @ 105 lbs x 10 reps

    Squat:
    1 set @ 125 lbs x 5 reps
    2 sets @ 145 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    5 sets @ 185 lbs x 3 reps

    Face Pulls
    2 sets @ 25 lbs x 10 reps
    2 sets @ 35 lbs x 10 reps
    1 set @ 30 lbs x 10 reps

    Seated Good Mornings:
    5 sets @ 65 lbs x 5 reps

    EZ Curl Bar Extentions:
    1 set @ 45 lbs x 10 reps
    1 set @ 55 lbs x 10 reps
    3 sets @ 45 lbs x 10 reps
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    alright. lately, the past few weeks to be more precise, i've had a horrible time sleeping -- getting to sleep, staying sleeping, waking up feeling unrested and still tired. now, i'm no hypochondriac, but i believe that what i am experiencing could be a form of mild insomnia, caused either by stress, or diet, or supplements, or any combination of them. besides dosing melatonin, what might i do to help me sleep?
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    phenibut, Valerian root
    fapping before bed.
    somnidren gh and ZMK helped me sleep alot.
    but then again so did igf2.
    SFW and GFH
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    The igf will help you big time with your quality of sleep..Keep killn it bro!
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    Quote Originally Posted by Inarius View Post
    phenibut, Valerian root
    fapping before bed.
    somnidren gh and ZMK helped me sleep alot.
    but then again so did igf2.
    thanks, man. i'll look into these.

    Quote Originally Posted by metroba View Post
    The igf will help you big time with your quality of sleep..Keep killn it bro!
    i can't help but wonder if the igf is actually hindering my ability to sleep...i have about 2 1/2 weeks left on it, and my main sources of stress end in about 1 1/2 weeks, so once those are out, we'll be able to see if i sleep any better, while still dosing igf
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    Quote Originally Posted by orbitron3000 View Post
    thanks, man. i'll look into these.



    i can't help but wonder if the igf is actually hindering my ability to sleep...i have about 2 1/2 weeks left on it, and my main sources of stress end in about 1 1/2 weeks, so once those are out, we'll be able to see if i sleep any better, while still dosing igf
    It wont be the igf2 but be sure you aren't taking drive within 3 hours of bed time.
    growth hormone makes you lethargic and sleepy and you are supposed to take it before bed. It should not be keeping you up.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    It wont be the igf2 but be sure you aren't taking drive within 3 hours of bed time.
    growth hormone makes you lethargic and sleepy and you are supposed to take it before bed. It should not be keeping you up.

    thanks, guys. gonna try to make sure that my caffeine intake is damn near 0, and i'll try to drink some milk before bed, because it apparently has some tryptophan in it, we'll see how this weekend goes.
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    I wouldnt dose caffeine any less than 6 hours pre bed
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    Lift Log Sunday 12/7/08

    Weight:

    Sheiko Week 2
    --------------
    Squat:
    1 set @ 125 lbs x 5 reps
    2 sets @ 145 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    5 sets @ 195 lbs x 2 reps

    Bench
    1 set @ 110 lbs x 5 reps
    1 set @ 130 lbs x 4 reps
    2 sets @ 150 lbs x 3 reps
    6 sets @ 175 lbs x 2 reps

    One Arm Rows
    1 set @ 30 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    3 sets @ 40 lbs x 10 reps

    Squat
    1 set @ 135 lbs x 3 reps
    1 set @ 165 lbs x 3 reps
    4 sets @ 185 lbs x 3 reps

    Seated Good Mornings
    5 sets @ 75 lbs x 5 reps
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    insomniac complex update:

    well, i have definitely been sleeping better. last two nights, i drank a pint of 2% milk a little bit before going to bed, in addition to the regular dosing of igf2. this could mean one of two things: (1) drinking milk before bed is actually doing something, or (2) it's not, and its just giving me something to believe that it'll make me sleep better, and therefore i do sleep better (sorta like if the mind believes you are sick, you are more likely to be sick, that kind of thing). Either way, it seems to be working, so i'm gonna stick with it.
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    lets try lowering the dose of rpm because we are lifting in the evening.
    perhaps 1 in the AM and one pre wo or 1 and 2.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    lets try lowering the dose of rpm because we are lifting in the evening.
    perhaps 1 in the AM and one pre wo or 1 and 2.
    sounds like a plan, man.
  24. 84bandit
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    not sleeping rough, i hear ya there

    drink milk, try to get into a routine, maybe even listen to the same cd at night(i like kansas's greatest hits personally) so its easier to sleep
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    Work Log Wednesday 12/10/08

    Weight:

    Sheiko Week 2 Day 2
    --------------------
    Deadlift to Knees:
    1 set @ 155 lbs x 4 reps
    2 sets @ 185 lbs x 4 reps
    4 sets @ 225 lbs x 4 reps

    Flat Bench:
    1 set @ 115 lbs x 5 reps
    2 sets @ 135 lbs x 5 reps
    5 sets @ 160 lbs x 4 reps

    Face pulls:
    1 sets @ 25 lbs x 10 reps
    1 sets @ 35 lbs x 10 reps
    1 sets @ 42.5 lbs x 10 reps
    1 sets @ 35 lbs x 10 reps
    1 sets @ 25 lbs x 10 reps

    Deadleft
    1 set @ 155 lbs x 4 reps
    1 set @ 185 lbs x 4 reps
    2 sets @ 225 lbs x 3 reps
    5 sets @ 235 lbs x 3 reps

    Fwd DB Lunges
    5 sets @ 30 lbs x 5 reps
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    the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

    "almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints
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    Lookn good killah!
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    Quote Originally Posted by orbitron3000 View Post
    the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

    "almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints
    I wonder what they would say about my sets of 315.....:bb3::bb3:
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    I wonder what they would say about my sets of 315.....:bb3::bb3:
    "oh tyler! take us home and make sweet tender love to us...at the same time!"
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    Lift Log Thursday 12/11/08

    Weight: 140.2 lbs

    Sheiko Week 2 Day 3
    --------------------
    Squat:
    1 set @ 125 lbs x 4 reps
    1 set @ 145 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    1 set @ 195 lbs x 3 reps
    5 sets @ 205 lbs x 3 reps

    Bench
    1 set @ 115 lbs x 6 reps
    1 set @ 135 lbs x 5 reps
    2 sets @ 165 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    2 sets @ 185 lbs x 2 reps
    1 set @ 165 lbs x 4 reps
    1 set @ 155 lbs x 5 reps
    1 set @ 135 lbs x 6 reps
    1 set @ 115 lbs x 7 reps

    Side Raises:
    5 sets @ 12.5 lbs x 10 reps

    EZ Bar Tricep Extensions
    5 sets @ 45 lbs x 10 reps

    Squat
    1 set @ 135 lbs x 3 reps
    1 set @ 165 lbs x 3 reps
    4 sets @ 185 lbs x 2 reps
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    Lift Log Sunday 12/14/08

    Weight: 139.4 lbs

    Sheiko Prep Cycle Week 3 Day 1
    -------------------------------
    Squat:
    1 set @ 125 lbs x 5 reps
    2 sets @ 155 lbs x 4 reps
    2 sets @ 175 lbs x 3 reps
    5 sets @ 205 lbs x 3 reps

    Bench
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 160 lbs x 3 reps
    3 sets @ 185 lbs x 3 reps
    2 sets @ 175 lbs x 3 reps

    One Arm DB Rows:
    5 sets @ {35, 40, 45, 50, 55} lbs x 10 reps

    Squat:
    1 set @ 130 lbs x 5 reps
    1 set @ 155 lbs x 5 reps
    5 sets @ 185 lbs x 5 reps
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    Lookn good man! Any progress pics?
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    Lift Log Tuesday 12/16/08

    Weight: 142.4 lbs (up 3.0lbs)

    Sheiko 37 Prep Cycle Week 3 Day 2
    ----------------------------------
    Deadlift to Knees:
    1 set @ 165 lbs x 4 reps
    1 set @ 185 lbs x 4 reps
    2 sets @ 225 lbs x 4 reps
    4 sets @ 245 lbs x 4 reps

    Bench:
    1 set @ 115 lbs x 6 reps
    1 set @ 135 lbs x 5 reps
    2 sets @ 155 lbs x 4 reps
    2 sets @ 165 lbs x 3 reps
    2 sets @ 175 lbs x 2 reps
    2 sets @ 165 lbs x 3 reps
    1 set @ 155 lbs x 4 reps
    1 set @ 145 lbs x 5 reps
    1 set @ 135 lbs x 6 reps
    1 set @ 125 lbs x 7 reps
    1 set @ 115 lbs x 8 reps

    Face Pulls:
    1 set @ 25 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 50 lbs x 10 reps
    1 set @ 35 lbs x 10 reps
    1 set @ 25 lbs x 10 reps

    Rack Pulls:
    1 set @ 185 lbs x 5 reps
    2 sets @ 225 lbs x 5 reps
    4 sets @ 255 lbs x 4 reps

    Reverse DB Lunges:
    5 sets @ 30 lbs x 5 reps (each leg)

    Weight Situps
    3 sets @ BW+30lbs x 10 reps

    Notes: Felt extremely solid during bench today. I've been training way up for the Sheiko WO's, actually doing closer to 90% - 100% of old max. During Sunday's Bench, had to lower weight on the last set on bench, and today it felt like i could do more. Gonna go for a happy medium. If the weight is too low then I feel like i'm not working as hard as i could, and if the weight is too high, obviously that's not good because i'm not *able* to do the work.

    [Update]I'll post some pics of me here soon, till then, i recommend enjoying the view.
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    tease
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    If I werent at work right now, Id....uh nvm
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    Quote Originally Posted by metroba View Post
    If I werent at work right now, Id....uh nvm
    HAHA

    i'd rep if i could, but i have to spread the reps around before repping you again.
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    Work Log Thursday 12/18/08

    Weight: 141.0 lbs (down 1.4 lbs)

    Sheiko 37 Prep Cycle Week 3 Day 3
    ----------------------------------
    Bench:
    1 set @ 115 lbs x 5 reps
    1 set @ 135 lbs x 4 reps
    2 sets @ 165 lbs x 3 reps
    5 sets @ 185 lbs x 2 reps <- Got all of these out by myself, pretty damn happy about that

    Squat:
    1 set @ 135 lbs x 5 reps
    1 set @ 155 lbs x 5 reps
    2 sets @ 185 lbs x 5 reps
    5 sets @ 205 lbs x 4 reps

    Bench:
    1 set @ 115 lbs x 6 reps
    2 sets @ 135 lbs x 6 reps
    3 sets @ 155 lbs x 6 reps (missed the last two reps on the last set)
    1 set @ 145 lbs x 6 reps (missed the last two reps)

    Side Raises
    1 set @ 12.5 lbs x 10 reps
    3 sets @ 10 lbs x 10 reps
    1 set @ 12.5 lbs x 10 reps

    My shoulders were mad destroyed leaving the gym today. I am quite pleased being able to rep a previous 1RM on bench (185lbs) 10 times now. That previous max was achieved on 11/27/08.
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    Progress Pics:

    11-4-08 vs. 12-18-08
    Attached Images Attached Images       
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    Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!
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