Sheiko Int. Medium Prep 1 Wk 2-C

This morning I completed Sheiko Int. Medium Prep 1 Wk 2-C as follows:

Shoulder Prehab - Red Micro Bands

SSB Squats  5-165, 4-195, 3-230, 3-245, 2x3 @ 260, 3x2 @ 275

Bench Press  6-155, 5-185, 4-215, 3-230, 2x2 @ 245, 1-260, 5-275,
		3-230, 5-205, 5-185 

Tri-set:
Lat PD  4x8 @ 105
Dips  5x6 @ BW
Wtd. Hypers  5x6 @ 50

Bodyweight: 218.6 Pounds (Down 3.6 pounds from 222.2 on 7/9)

Workout Duration: 1:14:56.21 h:mm:ss (with 1:00 rest between sets)

Good workout, immediately followed by an hour car trip to the airport and 5 hours of flying to San Antonio.  Damn my legs and hips were sore and tight by the end of that flight.  It was still worth it though to get some good work in before the trip.  My next workout will be Monday when I get back or possibly Tuesday morning.
Advertisements

Sheiko Int. Medium Prep 1 Wk 2-B

This morning I completed Sheiko Int. Medium Prep 1 Wk 2-B as follows:

Deadlift (Up to Knees)  3-135, 3-225, 3-275, 4x3 @ 315 

Superset:
Bench Press  3-135, 5-175, 4-201, 4x3 @ 230 
4" Block Pulls  3-225, 3-275, 3-315, 4x3 @ 340 

SSB Squats (Pause on Box)  3-200, 4x6 @ 230 

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 52:43.47 h:mm:ss (with 1:00 rest between sets)

Great workout today.  I wanted to push it up by a day and head down to Untamed last night but work was too crazy so that didn't happen.  Instead I did my workout as originally scheduled this morning and it felt good.  I got a big time sweat going with the bench/block pull superset.  The weights weren't real heavy on anything but it was enough to let me know I was getting some good work in.

Sheiko Int. Medium Prep 1 Wk 2-A

This morning I completed Sheiko Int. Medium Prep 1 Wk 2-A as follows:

SSB Squats   5-165, 4-195, 3-230, 4x2 @ 260

Bench Press  5-155, 4-185, 3-215, 5x2 @ 245

Superset:
SSB Squats  3-185, 3-210, 4x3 @ 245
Incline DB Bench Press	5x8 @ 50 

Superset:
Dips  4x8 @ BW
Hyperextensions (Weight at Chest) 5x5 @ 50 

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:29.51 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was torn about whether to go through with my plan of alternating weeks of 531 and Sheiko...I've been enjoying my 531 program so much it was tough to spend a week away from it.  I think my alternating plan is a good one though and will serve me well in my next competition so I went ahead and did it.

I've been having a real aggravating pain in my left shoulder for several weeks now.  I thought it was because of pressing (bench or OHP) but now I'm thinking it might be squats that is aggravating it so I'm switching exclusively to SSB this week to see how how that goes.

531 1000% Awesome(r) (C32_1C)

This morning I completed 531 1000% Awesome(r) (C32_1C) as follows:

Bench Press  5-115, 5-140, 5-170, 5-195, 5-225, 5-250

Dynamic Bench FSL  2x3 @ 185 (mis-loaded bar too light), 6x3 @ 195

SSB Squats FSL Sets  3-155 (warmup), 6x6 @ 215

TBar Rows  5-90, 5-115, 5-140, 5-160, 5-185

Superset:
Dips  3x8
Vertical Knee Raise  3x10

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:50.31 h:mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength today with my brother.  My left shoulder is still barking at me, especially at night when I'm trying to sleep, but it felt ok today doing bench.  The Rogue TBar Row machine at Alan's gym is very nice and I enjoyed the rows.

531 1000% Awesome(r) (C32_1B)

This morning I completed 531 1000% Awesome(r) (C32_1B) as follows:

Superset:
4" Block Pulls 3-185, 3-210, 3-255, 3-295, 3-335, 3x3 @ 385
OHP 5-80, 5-95, 5-105, 3x3 @ 120

Superset:
1.75" Deficit Deadlifts FSL 3x3 @ 295
OHP BBB FSL 5x10 @ 95 

Superset:
DB OHP  3x8 @ 30
DB Hammer Curls 3x8 @ 30

Superset:
DB BOLR 3x10 @ 15
Decline Situps  3x12

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 57:06.15 h:mm:ss (with 1:00 rest between sets)

531 1000% Awesome(r) (C32_1A)

This morning I completed 531 1000% Awesome(r) (C32_1A) as follows:

Squats  3-135, 3-155, 3-185, 3-215, 3-245, 3-275

Superset:
SSB Squats FSL  6x6 @ 215
Decline Narrow Grip Bench 6x6 @ 195

Tri-set:
DB Incline BP 3x10 @ 50
Weighted Chins  3x5 @ 25
Back Raises 3x15

Bodyweight: 219.4 Pounds (Down 2.8 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 53:05.44 mm:ss (with 1:00 rest between sets)

Good workout today.  I decided to simplify things.  I really like the layout of 1000% Awesome but doing 5x5 @ 80-85% on squats and bench as assistance is too much for me to recover from each week.  So I've adapted it to use FSL weights for these sets.  Also, I'm going to do 6x6 on 3's week, 7x7 on 5's week, and 5x5 on 1's week.  Also, I'm using variations of the primary lifts for these sets (SSB for Squats, Decline/Incline Bench for Bench, etc.).  With this set up I'm back on track and ready to put things on cruise control and knock out some workouts.

531 Behemoth (C32_1B)

This morning I completed 531 Behemoth (C32_1B) as follows:

3" Block Pulls 3-135, 3-185, 3-225, 3-250, 3-295, 3-335, 2-385, 3-425

3" Block Pulls FSL 3x3 @ 295

Superset:
OHP  5-45, 5-70, 5-80, 3-95, 5x5 @ 100
Lat Pulldown - Magnum Bar  3x10 @ 90, 5x12 @ 90, 10-90

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 58:45.05 h:mm:ss (with 1:00 rest between sets)

Great workout today at Untamed Strength in Sacramento.  I got there early (~7:20 am) and opened the place up...that was great because I beat the heat and also all of the smoke from the NorCal fires.  On block pulls I worked my way up to my Training Max and did it for a set of 3.  Over the next few weeks I'll be working up to a set of 5 on it.  It definitely felt like it'll be doable so I'm happy about that.  OHP weight was pretty light but I'm still getting over the sketchy left shoulder so that was what the doctor ordered.