May26
~Thinking of doing something a tad different, aimed at getting my squat back up. More about that later. Pretty good, but HOT day. Humid like a mutha.
- Squat
170×5
207×4
242×3 x2
276×3 x6
I used a warm up directed at squatting and it payed off. Even the 135 warm up felt controlled and it almost always feels foreign. Felt very strong and muscle activation was much better. I opted to go beltless and push myself a bit. Went very well. I will admit my right knee is a bit …weird, achey. On the whole it feels a lot better since getting back on the glucosamine sulfate, but not back to where it was.
- Bench Press paused
1425
170×4
198×3 x2
226×3 x7
Feeling very strong until the first set of 226, which I somewhat expected. Better pauses and reps came in the following sets. 6th set was weird-like the bar was off balance and wobbly. Tightened my setup up for the last set and that did the trick.
- Bent Row from floor
180×10 x5
Upper back is very sore from deads the other day. Insanely sore actually. Well not brutal but surprisingly sore. I didn’t expect that much. Heavy blocks? Shrugs? The full deal? Anyway just banged away at these and it should help the soreness subside. I put these on Friday, after deads so they didn’t effect the deads. I don’t care if deads effect the rows. Anyway, strength diminished quick through the sets. Long rests were had-didn’t want to lower the weight which probably would have been better. Stubborn I guess.
- Incline Press
155×4
175×2(3)
165×3
155×5
135×8
Strength just tanked here. I was hoping to get 5 sets of 4 at 175 and was miles from that finish line. Did what I could and went ahead with higher reps and lighter weights, mostly to get some decent work in.
- Good Morning (arched)
135×15 x5
Decided to try the lighter weight higher reps on these for similar reason plus to change it up a bit. Felt pretty good with what I did.
~I am starting to contemplate a change to target getting my squat back up. Let me know what you think of this idea for me, from what you know of me. Keeping sheiko for the bench and dead and subbing in the Russian 6 week program in place of squats. Plus I will reduce the squat assistance. The Russian programs goes something like this; 80%x2 x6 on the light days, and 80%x3(+1 each day)x6 for the first 3 weeks ending with a heavy day of 80%x6 x6(wk3dy2). The light days stay at 80%x2 x6 for all 6 weeks. 4th week 85%x5 x5 and 90%x4 x4. 5th week 95%x3 x3 and the last week ends with 100%x2 x2 and then a test on the last day OR 105%. I would probably go with 344 training max which puts my 80% at 275lbs and 105% would be 361. Otherwise I might do something for a change for like 2 weeks and then (or just) continue on with sheiko as I have it going. There are several options in staying with sheiko, but a change could be fun. Sorry AndrewS, this isn’t really the hypertrophy suggestion you gave me, lol.
~Food Basics FINALLY has $1.89/lb outside round beef roast so we stocked up. I still might sneak off and get another. It is not the best piece of meat but there are great things I can do with it and that price is BOSS. I used 3 beef roasts and 1 pork loin roast today. Made chorizo sausage, Jimmy Dean style breakfast pork sausage, pounded steaks for rouladen, beef jerky and ground beef. Good times.
DISTURBED-FEAR
Lord M0nckton’s very sound thoughts on the Obama eligibility issue. I wish more people thought like him, but sadly people don’t like that. The last one I have is something very serious imo. Rand Paul is trying to get the FDA under control. If you are American you should call your congressmen and ask them to get behind this.
