bigDman

yea... i am hating this sheiko thing. The workouts are long and boring... No real motivation to lift now. After this cycle im going back to westside

1 squat
1 4 50% 188
1 4 60% 225
3 3 70% 263
4 3 80% 300


2 bench press
1 3 50% 133
1 3 60% 159
2 3 70% 186
3 3 80% 212

3 flat dumbell flies
40x10 40x10 40x10 40x10 40x10
4 dips
x8 x8 x8 x8 x8
5 squat
1 4 50% 188
1 4 60% 225
4 5 70% 263

6 good mornings 5 5 40.0% 150

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DJSTARER

i guess you just have to really enjoy squatting. It's great for competitive lifters because it peaks you really well. WS is def more fun.

__________________
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

bigDman

Im going to finish this cycle 8 more weeks it will do me good
I took off the past couple of days. VERY busy with school. Between pledging and 3 test ive had no free time. Back at it starting today

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DJSTARER

pledging is a bitch. what frat?

__________________
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

bigDman

pi kappa alpha... its not that bad they are a chill group of kids


Monday
1 squat
1 4 50% 188
1 3 60% 225
2 3 70% 265
1 3 80% 300
2 2 85% 320


2 bench press
1 3 50% 135
1 3 60% 160
1 3 70% 185
4 3 80% 215

3 flat dumbell flies
40x10 40x10 40x10 40x10 40x10
4 dips
bwx8 bwx8 bwx8 bwx8 bwx8
5 squat
1 4 50% 185
1 3 60% 225
1 3 70% 265
4 2 80% 300

6 good mornings
150x5 150x5 150x5 150x5 150x5

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bigDman

Real busy lately
1 bench press
1 3 50% 135
1 3 60% 160
1 3 70% 185
2 3 80% 215
3 2 85% 225


2 deadlift
1 3 50% 250
1 3 60% 300
2 2 70% 350
2 3 80% 400
2 2 85% 420


3 bench press
1 5 55% 145
1 5 65% 170
3 4 75% 200

4 flat dumbell flies 40x10 40x10 40x10 40x10 40x10
5 lunges 20x5 20x5 20x5 20x5 20x5


went to eric cressey's gym... asked him about the shoulder. He said to stay away from full ROM which im going to do. So I''m doing 2 board instead of bench. Im going to use 300 as my 1RM max and base percents off that


1 squat
1 4 50% 185
1 3 60% 225
2 3 70% 265
5 3 80% 300


2 2 board bench press
1 5 50% 145
1 5 60% 170
4 5 70% 195

5 good mornings 155x5 155x5 155x5 155x5 155x5
GHR bwx5 bwx5 bwx5 bwx5 bwx5
Pallof Presses 2 sets of 10 each side
flipped some carpet rug thing 6 times
did some broad jumps... i think i got around 105 inches
hands in rice for grip work
DB floor press
65x10 65x10 65x10

and a bunch of shoulder prehab

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DJSTARER

it's going to be sooo good for your lifts though....

__________________
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

bigDman

what? Im continuing sheiko for 8 more weeks. But Im not benching... atleast til the shoulder stops acting up

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DJSTARER

sorry, i'm a bit "out of it." What i meant is, this 8 week cycle is going to get your squat very strong.

__________________
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

bigDman

yea... i was trying to do it sans belt but it wasnt working so now i use a belt and its a lot better

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bigDman

im still alive
Very busy still. Hopfully ill be posting more after monday

heres the last two weeks
Monday sets reps % weight
1
bench press 1 5 50% 133
1 4 60% 159
2 3 70% 186
4 3 75% 199


2 squat 1 5 50% 188
2 5 60% 225
5 5 70% 263


3 bench press 1 5 55% 146
2 4 65% 172
5 4 70% 186

4 flat dumbell flies 5 10
5 good mornings 5 5
Wednesday sets reps % weight
1 deadlift 1 5 50% 248
2 5 60% 297
2 4 70% 347
4 3 75% 371


2 bench press 1 5 55% 146
1 5 65% 172
5 4 70% 186


3 dips 5 8
4 deadlift from the knees 1 5 50% 248
2 5 60% 297
2 4 70% 347
4 3 80% 396

5 lunges 5 5

Friday sets reps % weight
1 bench press 1 6 50% 133
1 5 60% 159
2 4 70% 186
- Show quoted text -
2 3 75% 199
2 2 80% 212
2 1 85% 225
2 2 80% 212
2 3 75% 199
1 5 65% 172
1 7 55% 146

2 flat dumbells flies 5 10
3 squat 1 5 50% 188
2 4 60% 225
2 3 70% 263
5 3 75% 281

4 dips 5 8
5 good mornings 5 5



week 6
Monday sets reps % weight
1 squat 1 5 50% 188
2 4 60% 225
2 3 70% 263
5 2 80% 300


2 bench press 1 5 50% 133
1 4 60% 159
2 3 70% 186
6 2 80% 212

3 flat dumbell flies 5 10 40
4 dips 5 8 bw
5 squat 1 3 55% 206
1 3 65% 244
4 3 75% 281

6 good mornings 5 5 155
Wednesday sets reps % weight
1 deadlift to knees 1 4 50% 248
2 4 60% 297
4 4 70% 347


2
bench press 1 5 55% 146
1 5 65% 172
5 4 70% 186

3
flat dumbell flies 5 10 40
4 deadlift 1 4 50% 248
1 4 60% 297
2 3 70% 347
5 3 75% 371

5 lunges 5 5 20
Friday sets reps % weight
1
squat 1 5 50% 188
1 4 60% 225
2 3 70% 263
6 3 75% 281
- Show quoted text -


2 bench press 1 6 50% 133
1 5 60% 159
1 4 70% 186
3 3 75% 199
2 2 80% 212
2 1 85% 225
2 2 80% 212
1 4 75% 199
1 5 70% 186
1 6 60% 159
1 7 50% 133

3 flat dumbell flies 5 10 40
4 dips 5 8 bw
5 squat 1 3 55% 206
1 3 65% 244
4 2 75% 281

6 good mornings 5 5 155

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bigDman

so im done with sheiko

back to fun stuff

3 board
45x10
135x5
185x3
225x3
275x3
295x3
315x2
DB Floor press
60ex10 65ex10 65ex10
Chin Ups
bw+25x4 for 6 sets
Face Pulls
150x12 for 3 sets
RC work

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