RxP 5x5 and a little Sheiko to boot...
- 05-07-2009, 03:39 PM
It's Sheiko 31 time....
last night was my first Sheiko 31 workout... Phuck!!!!!
Bench 5x1@185 4x1@215 3x2@255 3x2@290 2x4@305
Squat 5x1@295 5x2@350 2,4,6,8,7,5,3x1@405
Bench 6x1@185 6x2@215 6x4@235
DB flies 10x5@35
there was supposed to be a second squat series after the flies, but that pyramid at 405 killed me, i couldnt do one extra squat (and i tried). I also had a crappy spotter for my last bench set at 305, he didnt let me struggle the last rep and pulled the bar out of my hands. But I was nonetheless pleasantly surprised at my bench performance....
I also toned down the GMs, my lower back was really acting up, again thanks to that 405 squat pyramid.
- 05-10-2009, 02:19 AM
DL to knees 4x1@275 4x2@335 4x4@385
Bench 5x1@185 5x1@215 4x2@255 3x2@270 2x2@290 1x2@310 2x2@290 3x2@270 4x1@250 6x1@235 8x1@215 10x1@200 12x1@185
DB flies 10x5@25/30/35/40/45
Deficit DL 5x1@335 4x1@385 3x2@445 1x2@495
Weighted Situps 10x3@25/35/45
one heck of a bench pyramid today, but I was able to complete it. for the second DL series i wore my straps, mainly because I was on a rack and the metal on metal banging would cause major vibration pain. the lst set was sequesnce was supposed to be 2x4@495, but i was only able to do two sets of 1 rep.
05-12-2009, 02:17 PM
Squat 5x1@295 4x1@350 3x2@405 3x2@465 2x3@495
Bench 5x1@185 4x2@215 3x2@255 2x6@290
Squat 4x1@315 4x1@375 2x2@435
skipped French press and seated GMs, my back was starting to hurt and the dips were more than enough tri work....
tried something different today, wore a squat suit for the first time for the second squat series. i really wanted to try the second series, but my legs had very little left, so i donned a squat suit and worked the series with the straps off. it actually felt really good on the hips and thighs- I still couldn't do the whole series, did 2x2@495 instead of 4x4.
My recovery is worth noting: i have done sheiko before so I had an idea what to expect, both in and out of the gym. My recovery this time around is almost shocking to me, very little muscle soreness, i can actually handle flights of stairs with little discomfort.... I attribute this to a combination of HMB and OKG, which i have never dosed before. I am taking 6-8grams of HMB a day, with 3grams PWO, and dosing 8caps of Universal's OKG pwo only. I really think it has made a difference....
05-12-2009, 02:26 PM
05-14-2009, 05:18 PM
05-14-2009, 05:36 PM
Bench 5x1@185 4x1@215 3x2@255 2x2@290 1x3@325
Squat 5x1@295 4x1@355 3x2@405 2x5@465
Bench 5x1@200 5x1@235 5x4@275
Leg press 6x5@8/10/12/13/14 (# of 45 plates)
good workout, i wish there was a way it wouldn't take 3hrs to complete....
05-14-2009, 05:52 PM
05-14-2009, 06:09 PM
my next run I plan on changing a few things. on the days I lift twice I want to modify the 2nd series, like on bench do board work or floor press, and on squat do box squats. I also want to scrap db flies all together and replace them with facepulls, db snatches and halbert rolls; and maybe replace dips with a more bench-specific triceps movement, and add heavy shrugs on DL day.
05-14-2009, 06:13 PM
05-18-2009, 12:39 AM
Deficit DL 3x1@275 3x2@335 3x4@355
Bench press 6x1@185 5x1@215 4x2@255 3x2@270 2x2@290 2x2@305 3x1@270 5x1@235 7x1@205
DB flies 10x5@30/35/40/45/45
DL 3x1@315 3x2@355 3x2@415 1x4@465
Weighted Abs 10x4@45/50/55/55
my DL is feeling really sucky, I dont feel like its getting better. the second dl round was supposed to be a 2x4 sequence, but the pain on my palms limited me to a 1x4. on the plus side, my bench is really rocking, my confidence at handling weights over 315 is becoming really solid.
05-20-2009, 03:38 PM
- 2x2@495 1x1@495
Used the squat suit again for the second squat series, straps down. the back pumps were pretty intense by the time I was done, it was hard to even complete the back raises at bodyweight.
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