crt1530's Training Journal

[crt1530]

2008.01.18

Sheiko #32 Week 1 Day 3

Squat
235x3x1
280x3x2
325x3x2
350x2x4

Bench Press
145x3x1
175x3x2
200x3x6

Chin-up
BW+15x5x5

Press
100x5x5

Good Morning
140x5x5

Hanging Leg Raise
BWx12x2
BWx7/3/2

Notes
No belt or knee sleeves. Total time ~75 minutes. Good mornings on one minute intervals, two minute intervals on everything else. I was feeling tired today. The bench sets felt hard. My will/energy ran out on the last set of hanging leg raises. I had at least two more reps, but I gave up at seven.

 

[z0mb13]

Pardon my stupidity but what does this mean??

Bench Press
125x5x1
150x4x2
175x3x2
185x3x5

I know the left three digits are weights (pounds), but what do the remaining numbers mean?

 

[crt1530]

Weight x reps x sets.

125x5x1 = one set of five repetitions with 125lbs.

 

[z0mb13]

Originally posted by: crt1530
Weight x reps x sets.

125x5x1 = one set of five repetitions with 125lbs.

so in that bench press example you go through all that in one exercise?

 

[crt1530]

A repetition is the completion of one full movement of an exercise (e.g. a bench repetition starts and finishes with your arms fully extended and locked out). A set is a group of repetitions performed without racking the bar.

In the example you copied,

Bench Press
125x5x1
150x4x2
175x3x2
185x3x5

I performed 10 sets of bench press. The first set was five repetitions of 125lbs. The second and third sets were four repetitions with 150lbs. The final five sets each had three repetitions of 185lbs. For bench press, I generally start sets on two minute intervals, so this portion of the training session would've taken about 20 minutes.

 

[crt1530]

2008.01.21

Sheiko #32 Week 2 Day 1

Squat
235x3x1
280x3x2
325x3x2
375x2x4

Bench Press
135x3x1
160x3x1
185x3x2
215x3x5

Pull-up
BW+15x5x5

Squat
255x3x1
305x3x2
350x3x4

Press
100x5x5

Hanging Leg Raise
BWx12x3

Notes
~80 minutes. No belt or knee sleeves. All sets done on two minute intervals (some warmups <2min). Energy was good today.

 

[crt1530]

2008.01.23

Sheiko #32 Week 2 Day 2

Deadlift to Knees
265x3x1
320x2x2
345x2x2
370x1x3

Bench Press
135x3x1
160x3x1
185x3x2
215x3x2
225x2x3

Deadlift
265x3x1
320x3x1
370x3x2
425x3x5

Hanging Leg Raise
BWx12x3

Notes
~75 min. Grip was good. I've been using my grippers consistently (haven't logged my training w/ them) and I think they've helped to toughen my hands.

 

[paulxcook]

What grippers are you using? Also, what's the point of deadlift to knees?

 

[crt1530]

Captains of Crush Hand Grippers. The deadlift to knees is supposed to train your form for the first part of the pull. I'm not entirely sold on the idea, but I just decided to do the program as written yesterday instead of leaving them out or subbing another lift.

 

[crt1530]

2008.01.25

Sheiko #32 Week 2 Day 3

Bench Press
135x3x1
160x3x1
185x3x2
215x3x5

Squat
235x3x1
280x3x2
325x3x2
375x3x6

Bench Press
135x4x1
160x4x1
185x4x4

Chin-up
BW+15x5x5

Notes
My back was pretty stiff and fatigued from deadlift on Wednesday, so I used a belt for the 325 and 375lb squat sets. My right shoulder felt a bit funky...I slept on that side last night.

 

[crt1530]

2008.01.28

Sheiko #32 Week 3 Day 1

Squat
235x3x1
280x3x1
325x3x2
375x2x5

Bench Press
135x3x1
160x3x1
185x3x2
215x2x3
225x1x3

Pull-up
BW+15x5x5

Hanging Leg Raise
BWx12x3

Notes
Back still slightly tight. Need to focus on the deadlift form and work on keeping my hips down.

 

[SociallyChallenged]

Quick question: what are your stats? Height, weight, etc? I looked in the OP, but I couldn't find it. It seems that your progression is going pretty well and it's always nice to see that Just started my journal so I can actually track it in an organized fashion. Good luck.

 

[crt1530]

Originally posted by: SociallyChallenged
Quick question: what are your stats? Height, weight, etc? I looked in the OP, but I couldn't find it. It seems that your progression is going pretty well and it's always nice to see that Just started my journal so I can actually track it in an organized fashion. Good luck.

I'm 25, 5'8" and weigh 198lbs. I weighed 155 when I was your age.

 

[paulxcook]

Good squatting. Do you feel like your bench is catching up at all?

 

[crt1530]

Originally posted by: paulxcook
Good squatting. Do you feel like your bench is catching up at all?

Meh. I don't think I'd say "catching up," but it's improving. I could probably improve it a lot faster if I took it easy on the lower body stuff and devoted all of my recovery ability to upper body, but that wouldn't help my total body strength and powerlifting total.

I'd never really done barbell bench press until the start of 2007. The most I had ever bench pressed this time last year was 200 for a touch and go rep. Now I've done 255 for a paused rep and think I should be able to do 260/265 paused. I'm just going to keep plugging along and try to add 5lbs/month for as long as I can.

 

[paulxcook]

For only starting bench press a year ago 260 seems pretty good. Granted you already had a good base of strength when you started. In the powerlifting competitions you participate in, does bench just count for less, or do you care about it less, or what? I seem to remember you doing bench at some point in your APA video.

 

[crt1530]

Your "score" in powerlifting is simply the total of your best single rep max attempt in the squat, bench press, and deadlift. Since the squat and deadlift allow you to lift more weight and utilize mostly the same muscle groups, it doesn't make sense to eschew lower body work in the hopes of increasing the smallest of the three lifts.

 

[crt1530]

2008.01.30

Sheiko #32 Week 3 Day 2

Bench Press
135x3x1
160x3x1
185x3x2
215x2x5

Chin-up
BWx12,10,8

Back Extension
BWx20x3

Notes
Meh. Back is still tight, so I did some high rep back extensions to get some blood pumping through the muscles instead of the deadlifts that were on the schedule.

 

[SociallyChallenged]

Ah, it's sad to hear that your back is messed with. Maybe take a warm bath and get someone to give it a bit of a massage? It's a good call on your part though to cut out the deadlifts. Listening to one's body can sometimes be the hardest part with lifting.

 

[spamsk8r]

Those are definitely some impressive numbers. I just got back into weight lifting myself, and my max deadlift is 295, so you putting up almost double that is insane. This training routine looks brutal, maybe I'll try something similar once I finish cutting fat

 

[crt1530]

2008.02.01

Sheiko #32 Week 3 Day 3

Squat
235x3x1
285x3x2
325x3x2
350x2x3

Bench Press
135x3x1
160x3x1
185x3x2
200x2x4

Notes
Deloads are boring.

 

[paulxcook]

Yeah they are, apparently.

 

[paulxcook]

How long til you get back to "normal"? Was this deload part of the Sheiko program, or are you trying to help your lower back recover some more?

 

[crt1530]

The deload is part of the program and is intended to prepare me for maxing out again at the end of this week. This is the last week of the sixteen week program. I haven't decided yet if I'm going to just run it again or try something different.

 

[paulxcook]

It might be cool to run it again and see where you are each week compared to the first time you tried it. Then again you could do that after you complete something else and probably really see a difference.