Gains on gains on gains: Sam's Training Log

04/16/14

Sheiko 31 Week 3 Day 2

2" Deficit deadlift up to knees
1x4 @ 225
1x4 @ 245
2x3 @ 285
4x2 @ 325

Bench press:
1x8 @ 110
1x7 @ 135
1x6 @ 145
1x5 @ 155
1x4 @ 165
2x3 @ 180
2x2 @ 190
2x1 @ 205 <--- 1 sex pause
2x2 @ 190
1x3 @ 180
1x4 @ 165
1x6 @ 155
1x8 @ 145
1x10 @ 135
1x12 @ 135

Deadlift from boxes:
1x4 @ 235
1x4 @ 285
2x3 @ 325
4x2 @ 355


Comments:

The new belt made a world of difference on deadlifts as well today. I actually bumped it up 10-20 pounds more on every set than the programming prescribed. I was afraid by doing that I was gonna gas myself after the deficit deadlifts and not be able to finish the sets off boxes, but that wasn't the case. Bench just feels increasingly comfortable, I'm playing around with foot positioning just for shits and gigs.

Thinking about the programming coming up to the meet I decided I wasn't gonna think about it too much. I'm on week 3 of Sheiko 31. I have one more week on that and then I'm going to move on directly to Sheiko 37, take a deload week, retest maxes, and then do Sheiko 32. That'll all add up to 12 weeks, leaving me the week before the meet to just do light lifting, nothing too crazy.

SSchwartsenator wrote:

YOU JELLY BRO?

Yes, actually. You guys have pretty cool dress uniforms, too, although I do really like the dress blues.


LET US USE FUCKING MARPAT DAMMIT.

Chris Anderson wrote:

Yes, actually. You guys have pretty cool dress uniforms, too, although I do really like the dress blues.


LET US USE FUCKING MARPAT DAMMIT.

Like my sword too?



u Jelly?

Meh, swords are cool, but Kyle has a sword too, and he didn't even have to enlist.

Yeah but I bet he doesn't take his to battle, or is stained with the blood of his enemies.

Yeah, but at least "Department of the Navy" isn't on all his paychecks.

Mine say Department of Defense, idk about yours   

rabble rabble rabble

04/18/14

Squat:
1x5 @ 160
1x4 @ 190
2x3 @ 225
2x3 @ 255
3x2 @ 275
3x3 @ 255

Not even gonna log the other random shit I did.


Comments:
Well Magni Barbell was actually pretty sweet, definitely planning on training there this summer, and even into next year. I didn't really stick to strict programming, I just messed around on all the odd implements they have there. Unfortunately on my last set of squats I either bruised/broke a rib. It hurts to exhale and pretty much do life-things in general. I had my belt a hair higher than I normally do, and at the bottom of a squat I just felt it happen. I don't know what "it" is, but it hurt my rib. I tried some body weight squats and didn't feel any pain really, so I may just have to train beltless for a few weeks while it heals up.

4/21/14

Sheiko 31 Week 4 Day 1

Squat (beltless):
1x5 @ 160
1x4 @ 190
2x3 @ 225
2x2 @ 255
3x1 @ 285
2x2 @ 255

Bench press:
1x5 @ 135
1x4 @ 155
2x3 @ 175
2x3 @ 190
1x2 @ 205
1x2 @ 225 <-- 1 sec pause (PR yo)
1x1 @ 225
1x2 @ 205

Dumbbell fly :
5x10 w/ 35lbs dumbbells

Dip:
3x8 w/ 25lbs
2x8 w/ BW

Comments:
I was honestly shocked at my squatting today. Didn't think I'd be able to do it with the pain shooting in my ribs, but I got the same amount of work done I was supposed to do with a belt. I've realized I need to keep my back closer to perpendicular to the floor than I have been. My chest wouldn't necessarily cave, but the weight would all shift closer to the balls of my feet. I realized I was doing this when I was hitting higher numbers like in my doubles or singles and form broke down a bit. I don't even know if I'm conveying what I'm trying to say, but it makes sense in my head. It's just something I have to consciously work on. I'm pretty sure Chris was yelling at me about it during one of my sets at Magni.

As far as bench goes, I benched with Dalton so of course I'm gonna PR SOMETHING. I didn't video it, but I did 225 for 2 reps with a pause, which is phenomenal for me. Fortunately my rib isn't really affecting my bench at all.

Aside from all that, Kyle and Janis convinced me to go to Sports Medicine to get it checked out, so I'm gonna do that. Fortunately, judging from today, it doesn't seem like it'll impact my training too much.

4/23/14

Sheiko 31 Week 4 Day 3

Bench:
1x5 @ 118
1x4 @ 145
2x3 @ 165
2x2 @ 195
2x1 @ 225
3x4 @ 225 <---- slingshot

Deadlift (beltless):
1x3 @ 195
1x3 @ 235
2x3 @ 275
2x2 @ 315
2x1 @ 355

Dumbbell fly :
5x10 w/ 35lbs dumbbells

Leg extension machine:
6x5 @ 247.5

Comments:
Everything felt extremely solid today. I was actually just supposed to work up to 215 singles on bench, but I was feeling good and brought it up to 225 (bcuz 2 plates r secsy). I actually slowed down considerably on my second single about halfway up, which has never happened to me. My sticking point has always been off the chest, so I just did a few slingshot reps to really hit those tri's (for the guyz).

Looking back at a couple weeks ago I can't believe how much more solid my deadlift has been feeling. I hit all the numbers beltless that I was supposed to hit WITH a belt today. This time it wasn't by choice, as wearing a belt with my cracked rib is pretty much out of the question. I don't expect to be hitting PR's without a belt, so I'm realistic in that aspect. I have to give HUGE shoutouts to Kyle and Chris for my deadlift. Kyle helped tweak by foot and grip width at the seminar, and Chris' advice on hip placement has the movement FEEL immensely better. Now that I'm getting a better a grasp on at least SOME of the movements (deadlift and bench) I just need to maintain the volume to continously keep seeing gains.

For how mediocre of a deadlifter I am, I'm surprised that people actually have success following my deadlifting advice. Keep up the gainz, brah.

X-ray results: Displacement fracture of my 9th rib. "Official" recommendation is to not lift for 6 weeks and full recovery is expected in 6-10 weeks. Not that I don't think this doctor knows what they're doing, but I'm just gonna work off tolerance and avoid anything that aggravates it.

I think that's pretty much the right call. With a rib, you KNOW when it hurts and what bothers it. It might be a nagging, bothersome bugger for a while, but it shouldn't hold you back too much.

04/26/14

Sheiko 31 Week 4 Day 3

Squat (beltless):
1x5 @ 160
1x4 @ 185
2x3 @ 225
5x3 @ 255

Bench press:
1x5 @ 135
1x5 @ 155
5x4 @ 185 + 20lbs of chains

Tricep Pulldown:
5x8 @ 80

Squat (beltless):
1x5 @ 160
1x5 @ 186
4x5 @ 225

Rows:
5x10 @ 100lbs

Comments:
Had a great workout today. I've honestly gotta say breaking my rib has been the best thing to happen to my squats. I've felt a million times more confident and natural with the movements this week than I have in over a month. I still haven't had to tweak any numbers since going beltless, so that's another small victory. I notice that I have to train more without mirrors. I've been so used to the CRWC that I always question my depth when I don't have a mirror in front of myself.

Benching is just skyrocketing. According to programming I was only supposed 5x4 with 175, but I bumped it up to 185 AND 10lbs of chains on either end. The chains weren't much, but it's a different element I'm not used to, and want to incorporate more into my training.


I seriously think it's the beard you guys....

Dat red username doe...


04/28/14

Sheiko 32 Week 1 Day 1

Squat :
1x3 @ 155
1x3 @ 185
2x3 @ 225
3x4 @ 245 (wrapped)

Bench press:
1x3 @ 135
1x3 @ 155
2x3 @ 170
3x5 @ 185

Band Pulldowns:
(Orange and black band) <--- not really sure of the tension, just went by feel
4x10

Dumbbell Flies:
1x10 w/ 20's
5x10 w/ 40's(?)

Lat Pulldown:
4x12 @ 13(?) <--- lat pulldown machine at magni is just numbered 1-22


Comments:
First day on Sheiko's program #32. This is supposedly for peaking after completing 31, so we'll see how it goes. Today was pretty easy. Did more weight on the working sets than what it called for. Also squatted with wraps for the first time ever, just to see what it felt like. I did it myself so it was probably a shitty wrap job to be honest. I was just kinda focused on getting some volume in, not trying to push big numbers with wraps.

Bench was the same, easy, pushed more reps than it called for. Finished it off with some accessory work. Not much to say about today. I guess I should probably start lifting now that I'm the president...

/inb4crossfitjokes

SSchwartsenator wrote:

3x4 @ 245 (wrapped)

[heavy breathing]

Just looked ahead to Wednesdays programming.....

I have to hit 100-105% for 3 sets of singles in all the lifts.


Fuuuuarrrrk

Chris Anderson wrote:

SSchwartsenator wrote:

3x4 @ 245 (wrapped)

[heavy breathing]

At least I got those done before you showed up so you couldn't make fun of me...

Bruh I am a supporter of anything poage hates (except sumo). Equipped lifting, wrapped squatting, benching, monolifts, the list goes on.

Well I'm definitely gonna wrap up properly Wednesday to try and get a better idea of my wrapped 1RM.


And what does he have against a monolift?! Poage, you got some explaining to do...

Depending on what time you train, I might be able to help you out with the wraps. I have an "appointment" with a female that night, though, so no promises.

Chris Anderson wrote:

Bruh I am a supporter of anything poage hates (except sumo). Equipped lifting, wrapped squatting, benching, monolifts, the list goes on.

Your sumo hate is ironic considering you squat and bench in bullet-proof suits.

SSchwartsenator wrote:

Well I'm definitely gonna wrap up properly Wednesday to try and get a better idea of my wrapped 1RM.


And what does he have against a monolift?! Poage, you got some explaining to do...

No walk out, no lift!

It's ironic because I sumo can't pull any heavier than 315? And that I've just now got into equipped lifting, while my raw lifts continue to go up? You post some stupid, ignorant shit about gear, but this one is just nonsensical. I guess it would make more sense for me to drop 250lb off of my deadlift just because I'm not a narrow-minded fuck about what kind of lifting is right or wrong.