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| IronMass Forums 3 day Sheiko/ Road to Denver Workout Logs Discuss 3 day Sheiko/ Road to Denver in the Bodybuilding Science forums; August 4th Upper:Volume Close Grip Floor Press: 1X5 135lbs 1X5 185lbs 1X4 225lbs 1X4 245lbs 1X3 255lbs 1X4 255lbs 1X4 255lbs*These work sets were gritty. Volume definitely was ... |
08-05-2008, 02:43 AM
| #91 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8    |  Re: 3 day Sheiko/ Road to Denver August 4th Upper:Volume Close Grip Floor Press: 1X5 135lbs 1X5 185lbs 1X4 225lbs 1X4 245lbs 1X3 255lbs 1X4 255lbs 1X4 255lbs*These work sets were gritty. Volume definitely was tough. Punch Style DB Press: 1X6 80lb DB's 1X6 85lb DB's 1X6 85lb DB's 1X6 85lb DB's Close Grip Pull Ups: 1X10 1X10 1X7*By this time blood was really pumping to my muscles and I was very fatigued from the volume. I'll be using this week as a mini-deload week to give my CNS a break.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-06-2008, 01:32 AM
| #92 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 4,143
Recipes: 0 Rep Power: 116 | Re: 3 day Sheiko/ Road to Denver sorry we go cut off. I'm taking ur wisdom to heart. Here's the freak herself. Hope you pulled well tonight.
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition  |
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08-06-2008, 01:36 PM
| #93 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver Thanks man. Video clip was sick. I'll get in touch with you this weekend. August 5th Me Lower: Squat: 1X4 135lbs 1X3 185lbs 1X3 225lbs 1X4 245lbs 1X3 275lbs 1X3 305lbs 1X3 305lbs 1X3 305lbs*Squat felt really grooved. Training partner said my form looked real good and almost as if I were squatting onto a box. Deadlift:All raw 1X8 135lbs 1X4 225lbs 1X4 315lbs 1X3 405lbs 1X3 455lbs 1X3 475lbs 1X3 485lbs Pull felt good, I wanted to pull within my limits so that I'm still touching heavy weight to keep my CNS in shape.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-08-2008, 12:36 PM
| #94 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 7th Upper: Volume Close Grip Barbell Bench Press: 1X8 135lbs 1X6 185lbs 1X8 225lbs 1X5 245lbs 1X5 245lbs 1X6 245lbs *In my opinion this set felt and looked the easiest according to my training partner. Really made good effort to pop the weight off my chest with a lot of speed. One Armed-DB Rows:110lb DB 1X8 1X8 1X7 1X4*Very short rests between sets. I was very fatigued for the last set.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-12-2008, 12:07 PM
| #95 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 11th: Upper: Close Grip Bench Press: 1X5 135lbs 1X5 185lbs 1X5 225lbs 1X3 245lbs 1X3 265lbs 1X2 265lbs*My form was less than desirable for this set. 1X3 265lbs*Killed these Close Grip Barbell Floor Press: 1X6 135lbs 1X5 185lbs 1X5 225lbs 1X5 235lbs 1X3 245lbs*Good triple, not too hard and tight form 1X2 255lbs*Quite fatigued by this set, should have loaded up more on the carbohydrates the previous day.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-14-2008, 12:08 PM
| #96 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 13th: ME Lower: Kept it simple with just the basic move. After all as a training partner has told me, you can be a jack of all trades but master of none if you have too many different styles going on at once. Squat: 1X5 135lbs 1X4 225lbs 1X3 275lbs 1X3 315lbs 1X3 315lbs*best triple by far, didn't even feel the weight and I kept my head and chest up the entire set. 1X3 315lbs
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-16-2008, 06:47 PM
| #97 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 15th: ME Upper: Close Grip Bench Press: All benching is done with a pause on the chest 1X5 135lbs 1X5 135lbs 1X4 225lbs 1X3 245lbs 1X3 275lbs 1X3 275lbs*Killed both of these triples. Thought it best to only perform two triples as I will be de-loading next week. Punch Style DB Floor Press: 65 lb DB's 1X12*very short rest periods 1X12 1X12 1X12 Wide Grip Lat Pull-Down: 130lbs 1X12 1X12 1X12 1X7*I performed seven reps with good form. Did not want to continue by cheating and using any muscle groups other than my lats.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-19-2008, 02:22 AM
| #98 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 17th: Upper-Volume Close Grip Bench Press: 1X6 135lbs 1X6 185lbs 1X7 225lbs 1X7 225lbs 1X7 225lbs Tri's felt really good. Had good explosion from pause to lock out. Bentover Barbell Rows: 1X12 135lbs 1X12 135lbs 1X12 135lbs Wide Grip Lat Pulldown: 1X6 140lbs 1X6 140lbs 1X6 120lbs 1X6 120lbs *Switched weight because of fatigue.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-22-2008, 03:31 AM
| #99 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 21st ME Lower: Although I am deloading with my upper body training, I've decided to continue with progressive overload style of training with my squat. Once I am near failure in the 3X3 rep range I will deload. Squat: 1X4 135lbs 1X3 185lbs 1X3 225lbs 1X3 275lbs 1X3 325lbs 1X3 325lbs*Best set of all, popped the weight on all three reps. 1X3 325lbs*first rep was shaky; knees came in a little on first rep. Weight still felt very manageable. Deadlifts really paid off as my lower back is much stronger improving my posture throughout the entire move, specifically out of the hole.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-24-2008, 09:25 PM
| #100 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 24th Finally back at school. Thought i would just take it easy for a while and still keep all three moves on separate days. Deadlifts: 1X8 135lbs 1X5 225lbs 1X4 315lbs 1X4 365lbs 1X5 405lbs 1X5 405lbs 1X5 405lbs 1X5 405lbs All of these sets were performed beltless and with good explosion. 405 felt like speed work with how quickly and efficiently I was pulling. One Legged Knee Extensions: 1X10(each leg) 1X10(each leg) 1X10(each leg)
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-25-2008, 07:59 PM
| #101 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 25th Me Upper: Close Grip Bench Press: 1X6 135lbs 1X6 185lbs 1X5 225lbs 1X4 245lbs 1X3 265lbs 1X3 275lbs*Felt a little fatigued. Due partly to all the moving and shuffling around now that I'm back at school. Close Grip Floor Press: 1X5 135lbs 1X5 185lbs 1X5 225lbs 1X4 225lbs 1X4 225lbs Maintained tight form. Wide Grip Lat Pulldown: 1X12 120lbs 1X12 120lbs 1X8 120lbs *very short of breath by this time as most of my training sessions this summer did not involve much accessory work.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-25-2008, 08:01 PM
| #102 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver forgot to add these to the above post: DB Shoulder Shrugs: 1X10 85lb DB's 1X10 85lb DB's 1X10 85lb DB's
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-27-2008, 01:47 AM
| #103 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 26th Me Lower: Squat: 1X4 135lbs 1X4 225lbs 1X3 275lbs 1X3 315lbs 1X3 335lbs*got the weight, not too happy with the form. My partner informed me that I was shooting my hips out early causing me to good morning the weight. 1X3 335lbs*better triple Rack Pulls from the Knee: 1X6 135lbs 1X5 225lbs 1X4 315lbs 1X7 405lbs*couldnt even feel the weight. Probably because of the environment I was lifting in and my nutrition was spot on. 1X1 495lbs Grip slipped on the second rep. I really have to focus on grip work otherwise my pull will not develop where it needs to be come competition. One Legged Knee Extensions:50lbs, no rest between sets 1X10*each leg 1X10 1X10 Cable Rows: 1X10 120lbs 1X10 120lbs 1X7 120lbs Lat Pull Downs: Done in compound sets with above exercise 1X10 150lbs 1X7 150lbs Really tired after this session. Good to train back at school. good for my ego lol.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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08-29-2008, 01:34 AM
| #104 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver August 28th DE Upper: Speed Bench: 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs 1X3 190lbs *Hit all of these with good speed from the pause. Close Grip Decline Bench: I made a very immature mistake with my weight selection. I initially wanted to keep the volume high with say 4 sets of 8 reps, however, I was unable to do this since I had wasted a good deal of energy with the first few sets. 1X7 245lbs 1X6 225lbs 1X5 225lbs 1X8 185lbs I'm upset with myself for this lack of judgement. Wide Pull Ups: very short rests 1X6 1X6 1X5 1X5 Plate Raises: 45lb plate 1X10 1X10 1X10 Hammer DB Curls: 30lb DB's 1X10 1X10 1X10
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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09-02-2008, 03:49 AM
| #105 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver September 1: ME Upper: Close Grip Bench Press: 1X6 135lbs 1X5 185lbs 1X4 225lbs 1X4 245lbs 1X4 245lbs 1X4 245lbs 1X4 245lbs Rack Press: 1X5 135lbs 1X6 225lbs 1X6 225lbs 1X6 235lbs 1X6 245lbs One Armed DB Rows: 110lb DB 1X6-Each arm 1X6 1X6 1X6 Felt exhausted for this session. Played golf before this session, but got through it. Tri's felt solid, lat work definately helps with lockout. Also, I've been practicing flairing my elbows at the very end of the lockout for extra speed.
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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09-02-2008, 08:15 PM
| #106 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver September 2nd ME Lower: Squat: 1X5 135lbs 1X4 225lbs 1X4 275lbs 1X4 315lbs 1X4 315lbs 1X4 315lbs 1X4 315lbs *Popped the weight really good out of the hole. Shallowed up the depth a tad so I don't pop my hips early anymore. Rack Pulls from Knee: 1X6 225lbs 1X5 315lbs 1X4 365lbs 1X4 405lbs 1X4 405lbs 1X4 405lbs 1X4 405lbs *Pulled hard with a lot of speed. One Legged Knee Extensions: 1X8 65lbs 1X8 80lbs 1X8 80lbs One Legged Hamstring Curls: 1X8 40lbs 1X8 40lbs 1X8 30lbs Weighted Hyper-Extensions: 100lb plate 1X8 1X8 1X8
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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09-03-2008, 09:00 PM
| #107 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,143
Recipes: 0 Rep Power: 116 | Re: 3 day Sheiko/ Road to Denver deficit pulls are deadlifts with you standing on blocks or plates. Elevated deadlifts... if you will. Good luck doing elevated sumos. You're better off doing sumo's with 25 or 30 lb plates to get the same effect.
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition |
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09-05-2008, 03:46 AM
| #108 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 176
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver De Upper: Competition Grip, Speed Bench Press: 1X3 165lbs*had to lighten up the weight from last week; wasn't hearing the weight clank at the top. 1X3 1X3 1X3 1X3 1X3 1X3 1X3 1X3 Close Grip Incline Bench Press: 1X8 155lbs 1X8 155lbs 1X8 155lbs Rude awakening at how awkward these felt* Pull Ups: 1X6 1X6 1X6 1X6 Dumbell Shrugs: 85lb DB's 1X10 1X10 1X10
__________________ Penn State Powerlifting: goals: bench:350+lbs squat: 500+lbs deadlift: 600lbs+ Total: 1500+lbs in competition "When you think you've had enough, go the extra mile. It's always less crowded there." |
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