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Gains featuring Randoja

6-17 Sheiko 29 Week 2 Day 1
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Excellent workout today, I smashed every rep. I rounded up to 295 on top squats and 225 on top Front squat. Front squats today were great, I performed them for the first time with my arms crossed in front, the way the weight was seated was fantastic, I felt balanced and very stable, knocked out some deep and controlled fronts today. I was so much in the zone in fact that I attempted a 295 front squat after I finished my sets with 225, It was a solid attempt for the end of the workout. Came deep into the hole and made it a decent bit out before I got stuck, but was able to hold it slightly above parallel long enough to take another breath in and try to give it one more push. Even though I didn't get it I felt good about it, especially at the end of the workout. Currently a couple weeks into d-pol and a week on Epro and ABE from PES. That combined with reckless amounts of calories all weekend had me killing it today. I really enjoy this training style and can't wait to try the more advanced Sheiko programs.
 
Sheiko 29 Week 2 Day 2
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Excellent day in the gym, I really killed this one. I've begun choosing the weights just based on bar loading convenience. 315 instead of 310, 385 instead of 380 etc. I feel like I'm not only adapting to this protocol but thriving.

Video Disclaimer: Any and all form critiques from persons that deadlift less than me will be promptly scoffed at and dismissed.
[video=youtube;VtA0OoHL8R0]http://www.youtube.com/watch?v=VtA0OoHL8R0[/video]
 
Set 3
[video=youtube;wMWF2QUjnwo]http://www.youtube.com/watch?v=wMWF2QUjnwo[/video]
 
DL looks good. One thing I find that helps me is to drop my butt back down, even if I am too tired/weak to pull from there and it rises back up anyways, It helps me to start with my weight back, pulling the bar into my shins, and gives me better drive. Your program and lifts are definitely looking good and I like what I see.
 
Randoja said:
Thanks for the support brother.
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No prob. Form definitely looks very good as far as arm angle, stance, bar tight, back/neck/head. Can't see much else unless we have a front view of stance width and feet but like I said what I saw looked good.
 
CountryLiftin said:
No prob. Form definitely looks very good as far as arm angle, stance, bar tight, back/neck/head. Can't see much else unless we have a front view of stance width and feet but like I said what I saw looked good.
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Thanks man.
jimbuick said:
Well that's fairly short sighted.
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Hardly Jim, I have several training logs on different forums, I get advice from people that deadlift 6 to 800 lbs and are very experienced powerlifters. Those are the critiques I value and implement. Why would I waste my time trying to listen to people that aren't even capable of performing the lift that they are trying to advise me on? No disrespect to anyone that lifts less than me, we all start somewhere, it's just that I already have and extremely knowledgeable set of "coaches" and anything else is unnecessary.
Sean1332 said:
I'd drop them hips down bud.
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Thanks Sean, I definitely don't get them that low when lifting off the boxes.
 
Sean1332 said:
Yeah I hear ya with the blocks, just food for thought
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Oh for sure bro, ur avatar looks like more than I lift, so you surely are not being scoffed at :) I watched my first set video right after and tried to make some improvements. I though set 3 looked better personally.
 
Yeah bud, you've gotta strong lockout, hip drive is there. I personally recommend havin the hips a tad lower, a lot of your back was in that movement. To each their own. Just being nit picky just to make things even better-try gettin a neutral head position when you initiate the pull. Mark Bell talks a lot about getting a neutral head position. I do the same thing. That, and try to not jerk the bar as much, as minimal as it was. Just throwin my $0.02 in. Feel free to rip apart my vids too.
 
Sean1332 said:
Yeah bud, you've gotta strong lockout, hip drive is there. I personally recommend havin the hips a tad lower, a lot of your back was in that movement. To each their own. Just being nit picky just to make things even better-try gettin a neutral head position when you initiate the pull. Mark Bell talks a lot about getting a neutral head position. I do the same thing. That, and try to not jerk the bar as much, as minimal as it was. Just throwin my $0.02 in. Feel free to rip apart my vids too.
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Always striving to improve my form and technique, I appreciate the .02.
 
Scoffed at = No disrespect?...

Just bustin yer ballz but a dictionary might say otherwise
 
I scoff at you....scoff
 
Sean1332 said:
Yeah bud, you've gotta strong lockout, hip drive is there. I personally recommend havin the hips a tad lower, a lot of your back was in that movement. To each their own. Just being nit picky just to make things even better-try gettin a neutral head position when you initiate the pull. Mark Bell talks a lot about getting a neutral head position. I do the same thing. That, and try to not jerk the bar as much, as minimal as it was. Just throwin my $0.02 in. Feel free to rip apart my vids too.
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I was going to mention the neutral head as well, but I only pull around 380 (maybe, based on calculator from my last ME) so I would only be scoffed at.

The hips are what the are, I generally am in a good morning position when I initiate the pull. I have my glutes back to load my PC, my head in as neutral a position as I can remember to have, chest tall with my shoulder blades protracted(to decrease ROM), and the bar directly under/slightly in front of my shoulders.

But thats because when I lower my hips more I get less tightness in the glutes and my hips rise to the position I've described before the bar even moves lol.

I'll get a video on Friday to show what I'm talking about.
 
6-21 Sheiko 29 Week 2 Day 3

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Was basically loading the bar for convenience today so the weights are a bit different than the spreadsheet, all sets and reps are the same.

Squat 185,225,255,295
Bench 135,160,185,215,205,185,145
DB Fly 5x10@40
Squat 185,225,255
GM 5x5@225

Forgot that I was taking vids on heavier squats, would have like to record at least one set of the doubles at 295. Next time.

215x2
[video=youtube;2FDgW9NFowc]http://www.youtube.com/watch?v=2FDgW9NFowc[/video]
 
255x4 Set 2
[video=youtube;TWcNj6806VA]http://www.youtube.com/watch?v=TWcNj6806VA[/video]
 
Set 4
[video=youtube;dCemkuB-bcE]http://www.youtube.com/watch?v=dCemkuB-bcE[/video]
 
GM Set 3
[video=youtube;xAjYxGtyd44]http://www.youtube.com/watch?v=xAjYxGtyd44[/video]

And I'm getting a little bigger.
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Nice work big guy. Give me motivation to kill my squats today!
 
Sheiko 29 Week 3 Day 1
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Actual weights

High Bar Squat 205,240,275,315
Bench 135,160,185,215
DB Fly 5x10@40
Push ups 5x10 2 sets with a 45 on my back, 3 sets without
Low Bar Squat 185,225,255,295

Excellent day everything felt great, first time trying Low bar squats, I thought they went well considering it was squat session #2 for the day. I found a meet close by in the USPA, I'll be doing full power, it is on Aug 24. I am about 8 weeks out right now, enough time to finish this and one more sheiko cycle then 3 weeks pre meet.

[video=youtube;CDT6weCm4fQ]http://www.youtube.com/watch?v=CDT6weCm4fQ[/video]
 
[video=youtube;Ymf07Krp7Y0]http://www.youtube.com/watch?v=Ymf07Krp7Y0[/video]
 
[video=youtube;VffjkKbMHDY]http://www.youtube.com/watch?v=VffjkKbMHDY[/video]
 
[video=youtube;6WJbNqlzMrk]http://www.youtube.com/watch?v=6WJbNqlzMrk[/video]
 
[video=youtube;TlSo7pZJsVI]http://www.youtube.com/watch?v=TlSo7pZJsVI[/video]
 
Low bar will take some time to get used to. really focus on keeping the bar on your shoulders and keeping your lats flared to help keep your back stabalized. a problem i see is your elbows should be pointed straight down to the ground to give you a better center of balance when you get into the hole and exploding up through your heels.
 
Agreed with the Solution. Also, little, but try to maintain that neutral head position as well. When you crank it back it can cause you to default into an overextended position and become destabilized (as per BASL). It was good with your unrack but then it pulled back. Your hips and knees open up nicely.
 
The Solution said:
Low bar will take some time to get used to. really focus on keeping the bar on your shoulders and keeping your lats flared to help keep your back stabalized. a problem i see is your elbows should be pointed straight down to the ground to give you a better center of balance when you get into the hole and exploding up through your heels.
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Sean1332 said:
Agreed with the Solution. Also, little, but try to maintain that neutral head position as well. When you crank it back it can cause you to default into an overextended position and become destabilized (as per BASL). It was good with your unrack but then it pulled back. Your hips and knees open up nicely.
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Thanks for the tips fellas, I'll keep working on it.
 
Agree with Sean just focus on looking forward and not up. the only thing you should focus on is keeping back tight (lats especially) bar on your shoulders, elbows down, and rolling your hips back and forth (like your pounding a girl) srs..

Simple and squat, you have the motivation and aggression to break PR's on a daily basis so we dont have to worry about your work ethic.
 
Sean1332 said:
Your hips and knees open up nicely.
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Gay quote of the day


Actually awesome advice from these guys^. I'm eating up every bit of squat advice I can get.

Rodja they looked good to me man. Solid.
 
6-26 Sheiko 29 Week 3 Day 2
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Actual Weights

Deficit Dead 245,285,315
Bench 135,165,185,215,225,215
DB Fly #40
Dead from box 285,335,385,430
Lunge 185

Good day in the gym. First time doing deficit deads, watched my video after the first set and tried to eliminate the rounding of the back in the sets after. Bench went well too. Please excuse my wailing in the dead from boxes vid, it was a tough workout and I was just trying to finish strong and maintain a certain level of intensity.

[video=youtube;MOEVECcx3jY]http://www.youtube.com/watch?v=MOEVECcx3jY[/video]
 
[video=youtube;LrPzjbOJ9ls]http://www.youtube.com/watch?v=LrPzjbOJ9ls[/video]
 
[video=youtube;Ytm7N8meevs]http://www.youtube.com/watch?v=Ytm7N8meevs[/video]
 
Pulls look good, but watch the rounding before you even pull the weight when you setup. try to keep that chest up. You rip with a vengence bro. Love the energy.
 
No worries with the intensity on this boy. Lol

Doja, try one thing for me before you pull. When about to make the pull, get into position and take the slack out of the bar. Right before you pull, squeeze the sh!t out of your lats. This should tighten up the back and solidify everything.
 
For a second I thought you were pulling 430 for deficits. Darn me and the fact I like videos more than reading... lol. Nice workout man. I feel like some back rounding is inevitable when you are truly pushing your limits. Not that you should allow it, but that it's something that just occurs. You have a bit of rounding then your back comes back up where your traps are, so overall I don't think you need to worry about it much. Just keep doing the back work, posterior chain etc and keep pulling. Looks good. I wish we had boxes so I could do deficits and do some "rack" pulls without the rack. I think my gym frowns upon 500-600+ weights on the pins.
 
The Solution said:
Pulls look good, but watch the rounding before you even pull the weight when you setup. try to keep that chest up. You rip with a vengence bro. Love the energy.
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AZMIDLYF said:
No worries with the intensity on this boy. Lol

Doja, try one thing for me before you pull. When about to make the pull, get into position and take the slack out of the bar. Right before you pull, squeeze the sh!t out of your lats. This should tighten up the back and solidify everything.
Click to expand...

CountryLiftin said:
For a second I thought you were pulling 430 for deficits. Darn me and the fact I like videos more than reading... lol. Nice workout man. I feel like some back rounding is inevitable when you are truly pushing your limits. Not that you should allow it, but that it's something that just occurs. You have a bit of rounding then your back comes back up where your traps are, so overall I don't think you need to worry about it much. Just keep doing the back work, posterior chain etc and keep pulling. Looks good. I wish we had boxes so I could do deficits and do some "rack" pulls without the rack. I think my gym frowns upon 500-600+ weights on the pins.
Click to expand...

Thanks for the advice guys, I'll try to pull the slack out for you first AZMIDLYF next time too.
 
6-28 Sheiko 29 Week 3 Day 3
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Actual Weights:
Squat: 185,225,255,295
Bench: 135, 165, 185, 215
DB Fly: 40
OHP: 115 had some spotter help in the later sets
GM : 225

Solid day in the gym all the reps felt solid, didn't really struggle on any sets.
[video=youtube;Keja1ytCswo]http://www.youtube.com/watch?v=Keja1ytCswo[/video]

Progress pic of the day:
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[video=youtube;tqRViYm4Tm4]http://www.youtube.com/watch?v=tqRViYm4Tm4[/video]
 
[video=youtube;9XZLm3oNeWY]http://www.youtube.com/watch?v=9XZLm3oNeWY[/video]
 
[video=youtube;9x55cUaGTNE]http://www.youtube.com/watch?v=9x55cUaGTNE[/video]
 
7-1 Sheiko 29
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Actual Weights:

Squat: 185,225,255,295
Bench: 145,185,205
Dips: +70
DB Fly: 40#
Front Squat:145,185,225 1@285 Bonus PR
GM: 225

Solid day, good training. I was really happy to hit a new PR on front squats by 10lbs, granted it was ugly, but I made it. I think I was just tired and lost focus for a second, plus was soaked in sweat so bar was a little slick. Still happy to have recovered it and PRd.

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Super loud audio on this next one FYI.
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