Not for sissy's - Sheiko time!

[RegisterJr]

I've heard of it but don't recall knowing anyone who tried it.

I have short-term memory, but what are you healing from?

 

[MARK_]

I've heard of it but don't recall knowing anyone who tried it.

I have short-term memory, but what are you healing from?

I am having a precancerous spot removed from my abdomen on Thursday. They will do some digging and stitching

 

[RegisterJr]

I am having a precancerous spot removed from my abdomen on Thursday. They will do some digging and stitching

That's right...

 

[kenpoengineer]

IMHO, you are seeing gains and PRs from Sheiko, agree? I believe in switching only if gains or weight lifted stagnates. Something to think on. Good luck with the spot removal.

 

[MARK_]

IMHO, you are seeing gains and PRs from Sheiko, agree? I believe in switching only if gains or weight lifted stagnates. Something to think on. Good luck with the spot removal.

I agree. I am only going to change it up because I won't be able to wear a belt or lift heavy for a few weeks. Then I will return. I meant to say that I am looking into "Shortcut to Shred" by Jim Stoppani. It's a 6 week program

 

[MARK_]

Today started off with me forgetting my phone and notebook. This means I was lost. Plus I still felt like blah. Muscles are aching and mind is who knows what. I haven't been using fish oil or vitamins. I'm headed out to get some today. I think it's my diet and stuff. I didn't do Sheiko. Here is what I did:
Bb bench press
95x10
135x5
185x5
215x2
230x1
250x1
Bb curl standing
45x15
65x12
85x10
105x8
Incline smith bench press
50x10
70x10
90x10
120x5
140x5
Db preacher curl
20x12
30x12
40x8
Leg extensions
95x15
105x15
120x15
135x15

 

[RegisterJr]

Strong work regardless of not feeling it. I feel sluggish when I don't take my Active Multi.

 

[MARK_]

Better mood and workout today. I think preworkout capsules are what works best for me. I used 1 Perseverance by Mind Warrior today and felt pretty good. Psyched by Iron Champ USA seems to be the best for me (I'm waiting for the mail to arrive). Anyway, I have multivitamins and fish oil from Controlled Labs arriving today. Here is what I trained today:
Leg press
150x15
220x15
290x15
340x15
Squat
95x5
135x5
165x5
190x5
210x5
240x2
Smith machine shrugs
160x20
210x20
250x20
Close Grip overhand front lat pull down
135x10
165x10
180x10

 

[RegisterJr]

Doesn't look like much of a funk there.

 

[MARK_]

Doesn't look like much of a funk there.

Today was good. No funk. Interesting thing though; I got up, took a shower, climbed back in bed, daughter knocks on my door and asks if I'm going to the gym, I say, "sure I am", get out of bed and go to the gym for a "non-funk" workout. I used a preworkout capsule, which seems to work best for me.

 

[MARK_]

Hit a new PR on bb bench press today BW: 176 Bf: 12
Bb bench press
135x3
185x2
215x1
255x1
265x1
275x1 (PR)
Db front lateral raise
15x20
20x15
25x15
30x15
- pause at the bottom to prevent swinging the weights
Handle bar tricep press down
40x25
45x25
50x25
Db overhead one arm tricep extension
15x20
20x20
25x20
Bicep crossover DB curl
20x20
25x15
30x15
- obviously I am not doing Sheiko at the moment. I needed to change some things for now. I will return to Sheiko in a few weeks.

 

[tyga tyga]

Womp there it is! Knew you had a good 275 in you! Good job Mark ????

 

[RegisterJr]

Womp there it is! Knew you had a good 275 in you! Good job Mark ��������

This. Nice job.

 

[kenpoengineer]

Wooohooo 275! Beast mode Powerlifting Paster! Congratulations!

 

[MARK_]

A few weeks of high rep work.
Bb bench press
135x20
145x20
155x15
165x15
Hammer curls
20x20
25x20
30x20
35x20
Hack squats
150x15
170x15
190x15
Incline db press
30x20
35x20
40x20
45x20
Bb curl
45x20
55x20
65x20
75x20

 

[RegisterJr]

Heyo', nice volume.

 

[MARK_]

Sheiko will start up again sometime next week. Here is a couple of my latest workouts.
Tuesday:
Close grip bench press
95x20
115x15
135x15
Deadlift
135x15
165x15
Seated calve raises
110x25
155x30
190x30x3
One arm overhead tricep extension
20x15
25x15
30x15
Handlebar tricep push down
70x15
85x15
Seated leg curl
70x15
85x15

Wednesday: open eyes, one arm reach to turn snooze off, superset with a side pillow roll and closed eye finished.

Today:
Deadlift
135x6x2
185x10
235x7
265x5
305x3
- all with no belt (If that matters)
Wide grip lat pull down to front
145x12
160x12
175x12
Db seated OHP
45x12
65x8x2
Front lateral raise
20x15
25x15
30x15
Side lateral raise
20x12x3
Lying overhead lat extension
50x12
60x12
70x12

- that's all folks!

 

[RegisterJr]

That Wednesday wo looks intense. I need to try that soon.

 

[tyga tyga]

The superset with the side pillow is a killer sesh.

 

[kenpoengineer]

Astounding that you can complete these sessions while still healing. Nice work Mark!

 

[MARK_]

Sheiko's BACK! Advanced prep cycle 2: week 3 day 2 : BW: 176lbs BF: 10.7 (lowest in a long time)
Squats
135x5
155x4
180x3
195x2x3
205x2
Bb bench press
135x10
160x10
190x6
205x5x2
210x5
215x5
225x5
Super-sets incline/decline flys
40x12/40x12
45x10/45x10
50x10/50x10
Incline sit ups
65x12x3
Dips
Bwx10
Bw+ 45lbx8
Bw+70lbx5
Bw+45lbx6
Bwx10

 

[kenpoengineer]

Oooh, really liking these numbers! Weighted dips = FTW!

 

[MARK_]

Started Magnitropin by MyoKem today. 3 am and 3 pm. Let's see what this stuff does through this log

 

[RegisterJr]

Solid benching. How long does session typically last you?

 

[MARK_]

Solid benching. How long does session typically last you?

Thanks. About 75 minutes and 31 seconds

 

[tyga tyga]

Started Magnitropin by MyoKem today. 3 am and 3 pm. Let's see what this stuff does through this log

Nice. I've actually been taking all six about 30-45 min pre workout with roughly 40g CHO.

Can't wait to see how it turns out Mark

 

[MARK_]

Sheiko Advanced small load prep cycle 2: week 3 day 4; BW: 178
Deadlift pause below knee
135x10
155x5
190x3
225x3
265x3
280x3x4
Incline bb bench
135x8
165x5
185x3
(Ran out of time to do last 2 sets)
Wide grip over hand pull ups
Bw + 35lbx 5
Bw + 35lbx4
(A little pain in right forearm from surgery)
Close grip lat pull down
160x10
175x7x2
Hyperextensions
80x10x3
Sitting DB bicep curl
30x10
35x10
40x10

 

[RegisterJr]

Strong work today Mark. Those pause deads are tough.

 

[MARK_]

Shoulders and legs. Day 3 with Magnitropin:
Seated calve raises
110x30
145x30
170x30
200x30x2
110x30
Leg press
150x10
220x12
290x12
380x10
470x4
Leg extension
85x12
100x12
115x12
130x12
145x12
Standing overhead press
45x12
100x8
120x6
140x4
Drop set: 140x3, 120x4, 100x8

Bb upright row
45x8
65x8
85x8
115x6
Side lateral raise
20x12
25x12x2

 

[kenpoengineer]

Wow! You didn't waste any recovery time. Your lifting sessions are still awesome! Nice job!

 

[MARK_]

Wow! You didn't waste any recovery time. Your lifting sessions are still awesome! Nice job!

Thanks kenpoengineer . I've been a bit distracted lately. I traveled on Thursday to pick up our puppy. This has thrown me off a bit. I forgot what it's like with a 8 week old pup in the house. Back at it Monday. I am pretty glad I was able to pick up where I left off with Sheiko.

 

[kenpoengineer]

Thanks kenpoengineer . I've been a bit distracted lately. I traveled on Thursday to pick up our puppy. This has thrown me off a bit. I forgot what it's like with a 8 week old pup in the house. Back at it Monday. I am pretty glad I was able to pick up where I left off with Sheiko.

Lol. The wife and I have been talking of picking up a puppy - then we remember the work involved. Post up a pic please. Sheiko has been good to you. I can't wait to see your lifts in a year from now!

 

[MARK_]

Here she is. Quincy, the mini rat terrier

 

[kenpoengineer]

I love terriers and used to have a Manchester terrier. Yours is a cutie!

 

[RegisterJr]

What a cutie. You've got your hands full... lol

 

[MARK_]

New PR on deadlift. 385lbs at 176lb body weight. Lifted 400lbs up to knees. I have yesterday and today's update to post still.

 

[liftandswim]

New PR on deadlift. 385lbs at 176lb body weight. Lifted 400lbs up to knees. I have yesterday and today's update to post still.

Nice!!! 405 next time

 

[RegisterJr]

Nice!!! 405 next time

Yup, it'll be there!

 

[MARK_]

Nice!!! 405 next time

Yup, it'll be there!

Thanks guys. I hope so. I'm really struggling with squats. I think a lot of it is lack of confidence in my thinking. To you guys have any suggestions to help me get my squat numbers up?

 

[RegisterJr]

Thanks guys. I hope so. I'm really struggling with squats. I think a lot of it is lack of confidence in my thinking. To you guys have any suggestions to help me get my squat numbers up?

Do you have any recent video of your squat?

 

[MARK_]

Do you have any recent video of your squat?

No. I will take one the Thursday or Friday.

 

[MARK_]

Do you have any recent video of your squat?

Squat video for help: 210lbs x 2

https://instagram.com/p/29V36KTJ3J/

 

[RegisterJr]

The scream tells me you aren't keeping your breath. You need to suck in before your descent and push the air out your belly like you're bracing to be punched there. Keep that air till you get to the top.

The bar comes forward some on rep one (not tracking over your heel or center foot), and on rep two the bar goes over your toes.

This could be partially due to not keeping air, but probably also had to do with your stance. You could likely widen your stance some, point the toes out slightly, and that may help. Another option WITH a wider stance is going low bar. I assume the core leaning at the bottom is due to the high bar for you, lack of "air", and not looking up. You want to look up with your chest out as you come up (it's hard to tell from this angle).

 

[MARK_]

The scream tells me you aren't keeping your breath. You need to suck in before your descent and push the air out your belly like you're bracing to be punched there. Keep that air till you get to the top.

The bar comes forward some on rep one (not tracking over your heel or center foot), and on rep two the bar goes over your toes.

This could be partially due to not keeping air, but probably also had to do with your stance. You could likely widen your stance some, point the toes out slightly, and that may help. Another option WITH a wider stance is going low bar. I assume the core leaning at the bottom is due to the high bar for you, lack of "air", and not looking up. You want to look up with your chest out as you come up (it's hard to tell from this angle).

This is a lot of good advice. Thank you! I will implement these and continue to take videos for continued help.

 

[RegisterJr]

This is a lot of good advice. Thank you! I will implement these and continue to take videos for continued help.

Yeah, videos are a plus. I video every top set of my squats and deadlifts just for the purposes of looking at form and asking opinions.

 

[tyga tyga]

Squatting in crocs aren't ideal either. You need to "pack" your scapula under the bar ~ to keep upper back tightness.

 

[RegisterJr]

Squatting in crocs aren't ideal either. You need to "pack" your scapular under the bar ~ to keep upper back tightness.

Good catch!

Mark, until I found shoes I like to squat in I just squatted in socks. That worked ok for me and is surely better than crocs.

 

[MARK_]

Sheiko advanced small load prep cycle 2: week 4 day: BW 176 (I didn't post days 1-3, but I did them as scheduled)
Squat #1
135x5
155x4
180x3
210x2x5
Bb bench press
135x5
165x4
190x3
205x3x5
Squat #2
135x4
155x4
185x4x4
Standing pronated flys
25x12
30x10x2
- superset with
Decline flys
35x12
45x10x2
Standing DB curls
20x15
25x12
30x12
35x12
40x10

 

[RegisterJr]

Did you do anything different with your squats, or is that the same grouping? If so, how did it feel?

 

[MARK_]

Did you do anything different with your squats, or is that the same grouping? If so, how did it feel?

This was the same grouping. I think the advice I received will help tremendously. I'm thinking: I can leg press 500 and deadlift 385. I should be able to squat 300.