!!DJSTARER's BULK to 21% BF!! - Page 4

danman77220 · 03-13-2008, 04:53 PM

DAMN bro you got that 440 EASY!!! Nice job on that pull too. I'd say you have a good 10 lbs in you on both lifts at least.

**DJSTARER** · 03-16-2008, 07:02 PM

Week 5, day 3 (two days ago)

Two Board Press:
135X8

185X4

205X3

245X3
245X3
245X3
245X3
245X3
245X3

Squat:

135X5
135X8

205X5

245X4

275X3
275X3

(loose briefs, belt)
335X3
335X3
335X3
335X3
335X3
335X3

Flies with chains:
2 sets of 15

*low carb for 2.5 days up to this training session. I carb loaded with 3 scoops WMS and 1 cliff bar during the 2 hours leading up to this sessino. My energy was 95%. The glucose was there, but I was just still feeling a little fried from the test out earlier in the week.

**DJSTARER** · 03-16-2008, 07:04 PM

Week 5, day 4 (yesterday)

Deadlift:
135X8
135X8

225X3

285X3
285X3

375X4
375X4
375X4
375X4
375X4

1 armed side BB rows:

3X15

done.

Removed the rack pulls and added some extra volume to the deadlifts.

**bigDman** · 03-16-2008, 09:53 PM

1350 at nationals is a definite possibility keep up the good work

**DJSTARER** · 03-17-2008, 01:09 AM

Quote:

Originally Posted by bigDman

1350 at nationals is a definite possibility keep up the good work

it all depends on bench. my bench is really bad right now. I can't touch good weight, and what i can touch, i can't press comfortably.

**DJSTARER** · 03-17-2008, 11:55 PM

Week 6, day 1

Squat:
135X5
135X7

225X5

245X3

275X3
275X3

(briefs, belt)

350X3
350X3
350X3

(full gear)

375X2
375X2
375X2

Bench:
135X8

165X3

195X3
195X3

225X2
225X2

245X1
245X1

225X2
225X2

High Bar ATG squat:

225X3

275X4
275X4
275X4
275X4

This was a solid session. All lifts were easy to hit except the final set of my 350X3. That number is based on a full gear max, and without the full gear, it got pretty gritty. I hit is fine though. Just tough in relation to how easy most of these sets are. That's the nice thing about Sheiko: it trains success. You never miss lifts.

Also, a scary, and surprisingly cool thing happened in my first 375X2 set: there was no cuff on the left side, and soon as I walked out with it, the weights slid to the end of the bar. I immediately did my best to counterbalance the shift by pulling down with my right hand. I was able to BARELY balance it (i seriously almost dumped 375 squating to one side). Sooner than I could yell for help, a bunch of the other lifters around me (public gym) ran to walk me back into the rack. I thanked them all, and they all said the same thing: "that was almost REALLY ugly." I was an idiot for forgetting the cuff.

Another note: the bench today felt great. I think taking it easy for the last few sessions has really paid off. I'll likely shirt this friday.

**DJSTARER** · 03-19-2008, 02:53 PM

yesterday:

cardio- 15 minutes moderately intense jogging/running, then 5, 1 minute sets of jump rope.

**DJSTARER** · 03-20-2008, 03:00 PM

3/19/08

Week 6, day 2

Deadlift:

135X10

225X3

275X3

345X3

385X3
385X3

425X3
425X3
425X3

(Full gear)

475X2
475X2
475X2

Rack Lockouts:

225X6

275X3
275X3
275X3
275X3
275X3
275X3

Flat DB press: (15 second rests)
55sX10
55sX10
55sX10
55sX10
55sX10

Elevated (2 inches) Deadlift to knees:

225X3

275X3

365X3
365X3
365X3
365X3

GMs:
5x5

**DJSTARER** · 03-20-2008, 03:00 PM

3/20

AM cardio:

15 minutw jog/run

**DJSTARER** · 03-22-2008, 04:35 AM

Week 6, day 3

Squat-

135X6
135X6

205x5

245X4

275X3
275X3

(Briefs, belt, wraps)

355X3
355X3
355X3

(Full Gear)

365X3
365X3

*really easy

Bench Press:

135X5
135X5

165X3

175X3

205X2

(Shirted)

275X1 (good)

275X1 (good)

295X1 (good)

295X1 (good)

ATG High Bar Squat:

135X3

225X3

295X2
295X2
295X2
295X2

Done.

**DJSTARER** · 03-22-2008, 09:35 PM

Week 6, day 4

Deadlift:

135X10
135X10

225X5

315X4

355X3
355X3

400X2
400X2
400X2
400X2

*no belt.

DB Press:

35'sX15

50sX4

70'sX3
70'sX3

90'sX4
90'sX4
90'sX4
90'sX4

GMs:
5X5

Weighted CG Pushups:

3X12

Cardio (Seated Row):

2 minutes straight, 1 minute rest
2 minutes straight, 1 minute rest
2 minutes straight, 1 minute rest
2 minutes straight, 1 minute rest
2 minutes straight.

stretched out my back. Needed it.

Rounding the corner into week 7. This is when the taper starts to become both in intensity and volume. 3 weeks from Nationals.

**bigDman** · 03-22-2008, 10:15 PM

workouts are looking solid

**DJSTARER** · 03-22-2008, 10:27 PM

Quote:

Originally Posted by bigDman

workouts are looking solid

they've been good. I'm eating carbs on all days now.

I have my eye on two records now:

560 is the current PSU 181 Deadlift record, and
584 is the current PA State 181 Deadlift record.

**bigDman** · 03-22-2008, 10:31 PM

are you going to go easy on the bench and squat and save it for the dead?

03-13-2008, 04:53 PM	#91
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: !!DJSTARER's BULK to 21% BF!! DAMN bro you got that 440 EASY!!! Nice job on that pull too. I'd say you have a good 10 lbs in you on both lifts at least. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

03-16-2008, 07:02 PM	#92
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 5, day 3 (two days ago) Two Board Press: 135X8 185X4 205X3 245X3 245X3 245X3 245X3 245X3 245X3 Squat: 135X5 135X8 205X5 245X4 275X3 275X3 (loose briefs, belt) 335X3 335X3 335X3 335X3 335X3 335X3 Flies with chains: 2 sets of 15 low carb for 2.5 days up to this training session. I carb loaded with 3 scoops WMS and 1 cliff bar during the 2 hours leading up to this sessino. My energy was 95%. The glucose was there, but I was just still feeling a little fried from the test out earlier in the week. __________________ 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

03-16-2008, 07:04 PM	#93
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 5, day 4 (yesterday) Deadlift: 135X8 135X8 225X3 285X3 285X3 375X4 375X4 375X4 375X4 375X4 1 armed side BB rows: 3X15 done. Removed the rack pulls and added some extra volume to the deadlifts. __________________ 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

03-17-2008, 11:55 PM	#96
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 6, day 1 Squat: 135X5 135X7 225X5 245X3 275X3 275X3 (briefs, belt) 350X3 350X3 350X3 (full gear) 375X2 375X2 375X2 Bench: 135X8 165X3 195X3 195X3 225X2 225X2 245X1 245X1 225X2 225X2 High Bar ATG squat: 225X3 275X4 275X4 275X4 275X4 This was a solid session. All lifts were easy to hit except the final set of my 350X3. That number is based on a full gear max, and without the full gear, it got pretty gritty. I hit is fine though. Just tough in relation to how easy most of these sets are. That's the nice thing about Sheiko: it trains success. You never miss lifts. Also, a scary, and surprisingly cool thing happened in my first 375X2 set: there was no cuff on the left side, and soon as I walked out with it, the weights slid to the end of the bar. I immediately did my best to counterbalance the shift by pulling down with my right hand. I was able to BARELY balance it (i seriously almost dumped 375 squating to one side). Sooner than I could yell for help, a bunch of the other lifters around me (public gym) ran to walk me back into the rack. I thanked them all, and they all said the same thing: "that was almost REALLY ugly." I was an idiot for forgetting the cuff. Another note: the bench today felt great. I think taking it easy for the last few sessions has really paid off. I'll likely shirt this friday. __________________ 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

03-19-2008, 02:53 PM	#97
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! yesterday: cardio- 15 minutes moderately intense jogging/running, then 5, 1 minute sets of jump rope. __________________ 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

03-20-2008, 03:00 PM	#98
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! 3/19/08 Week 6, day 2 Deadlift: 135X10 225X3 275X3 345X3 385X3 385X3 425X3 425X3 425X3 (Full gear) 475X2 475X2 475X2 Rack Lockouts: 225X6 275X3 275X3 275X3 275X3 275X3 275X3 Flat DB press: (15 second rests) 55sX10 55sX10 55sX10 55sX10 55sX10 Elevated (2 inches) Deadlift to knees: 225X3 275X3 365X3 365X3 365X3 365X3 *GMs:* 5x5 __________________ 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

03-22-2008, 04:35 AM	#100
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 6, day 3 Squat- 135X6 135X6 205x5 245X4 275X3 275X3 (Briefs, belt, wraps) 355X3 355X3 355X3 (Full Gear) 365X3 365X3 really easy Bench Press:* 135X5 135X5 165X3 175X3 205X2 (Shirted) 275X1 (good) 275X1 (good) 295X1 (good) 295X1 (good) ATG High Bar Squat: 135X3 225X3 295X2 295X2 295X2 295X2 Done. __________________ 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

03-22-2008, 09:35 PM	#101
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114	Re: !!DJSTARER's BULK to 21% BF!! Week 6, day 4 *Deadlift:* 135X10 135X10 225X5 315X4 355X3 355X3 400X2 400X2 400X2 400X2 no belt. DB Press:* 35'sX15 50sX4 70'sX3 70'sX3 90'sX4 90'sX4 90'sX4 90'sX4 GMs: 5X5 Weighted CG Pushups: 3X12 *Cardio (Seated Row):* 2 minutes straight, 1 minute rest 2 minutes straight, 1 minute rest 2 minutes straight, 1 minute rest 2 minutes straight, 1 minute rest 2 minutes straight. stretched out my back. Needed it. Rounding the corner into week 7. This is when the taper starts to become both in intensity and volume. 3 weeks from Nationals. __________________ 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

03-25-2008, 12:33 AM	#105
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,048 Recipes: 0 Rep Power: 114