Oh Danny boy, the pipes, the pipes are calling
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| DH |  | Wednesday 16/2/11. SHEIKO #37 week 3 day 1 | 16-02-2011 @ 09:49 |
 Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 17.02.2011 @ 09:50 AM by DH Squat 1 x 5 @ 67.5 2 x 4 @ 80.0 2 x 3 @ 95.0 5 x 3 @ 107.5 Benchpress 1 x 5 @ 55.0 1 x 4 @ 65.0 2 x 3 @ 77.5 5 x 3 @ 87.5 Flat Dumbelll Flies 5 x 10 Weighted Pushups 5 x 10 @ missus on my back 44-46kg Squat 1 x 5 @ 67.5 1 x 5 @ 80.0 5 x 5 @ 95.0 Goodmornings (standing) 5 x 5 worked upto current pb of 62.5 for 5 | ||
| DH | | Saturday 19/2/11 SHEIKO #37 week 3 day 2 | 21-02-2011 @ 09:32 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Deadlift Up To Knees 1 x 4 @ 67.5 1 x 4 @ 80.0 2 x 4 @ 95.0 4 x 4 @ 102.5 Benchpress 1 x 6 @ 55.0 1 x 5 @ 65.0 2 x 4 @ 77.5 2 x 3 @ 82.5 2 x 2 @ 87.5 2 x 3 @ 82.5 1 x 4 @ 77.5 1 x 5 @ 72.5 1 x 6 @ 65.0 1 x 7 @ 60.0 1 x 8 @ 55.0 Flat Dumbelll Flies 5 x 10 @ 20kg Deadlift from boxes 1 x 5 @ 80.0 2 x 5 @ 95.0 4 x 4 @ 110 Lunges 5 x 5 @ 60kg Abs 3 x 10 | ||
| Wiegieboard | | ... | 21-02-2011 @ 13:23 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Wow thats some serious volume! Nice work getting through that workout. Do you get bad doms after the big sessions? With the deadlift up to the knees, are they done on a deficit or is it the first part of the pull that you train for breaking the bar from the floor? I've always been pretty slow of the floor so something like this might benefit me. | ||
| DH | | ... | 22-02-2011 @ 10:27 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Wiegieboard said:Wow thats some serious volume! Nice work getting through that workout. Do you get bad doms after the big sessions? With the deadlift up to the knees, are they done on a deficit or is it the first part of the pull that you train for breaking the bar from the floor? I've always been pretty slow of the floor so something like this might benefit me. The only thing I get DOMS with is when deadlifting, with squatting 2-3 times and benching 3 times a week I never seem to get DOMS but deadlifting only once leaves me a little achy, not too bad though due to doing good mornings. The volume took a few weeks to get used to but my rest periods are now no longer than 45-60 seconds between sets. The deadlift to knees I do without a deficit to the tops of my knees with a pause and then down again. I've read online that you can do them with a pause and then to lockout, gonna try that on the next cycle. | ||
| DH | | Monday 21/2/11. SHEIKO #37 week3 day 3 | 22-02-2011 @ 10:30 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 22.02.2011 @ 15:59 PM by DH Benchpress 1 x 5 @ 55.0 1 x 4 @ 65.0 2 x 3 @ 77.5 5 x 2 @ 87.5 Squat 1 x 5 @ 67.5 1 x 5 @ 80.0 2 x 5 @ 95.0 5 x 4 @ 102.5 Benchpress 1 x 6 @ 55.0 2 x 6 @ 65.0 4 x 6 @ 72.5 Flat Dumbell Flies 5 x 10 Goodmornings (standing) 5 x 5 worked upto 60 for last 2 sets, lower back still tired from deadlifting Squats felt strong, will be trying for new PBs in the 3 lifts once this prog has finished early next week. Looking to hit them next weekend. | ||
| DH | | ... | 09-03-2011 @ 12:38 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | I've done absolutely s**t all since my last post. Been trying to rehab my calves and right knee as they've been crippling me for the past month, feeling miles better now as stopped training through it and actually sorted them out. Gonna try and go for a run tonight or tomorrow and back on my final week of sheiko #37 next week. Looking forward to getting back as feel ole I've been wasting away for the past few weeks! | ||
| DH | | Wednesday 16/3/11 | 16-03-2011 @ 06:33 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 16.03.2011 @ 06:49 AM by DH Had a session this morning mainly to test out my calves and to get me back into moving a bit of weight, blowing by the end of it but felt good to get a session in.My calves held up well, only had a bit of a twinge on the ovh press strangely. Gonna roll and stretch my calves again tonight and get my missus to give them a bit of a massage I think. Squat Bar x lots 70 x 5 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 70 x 10 Bench Bar x lots 60 x 5 80 x 3 80 x 3 80 x 3 80 x 3 80 x 3 Deadlift 70 x 5 100 x 3 100 x 3 100 x 3 100 x 3 100 x 3 Strict Press 40 x 5 50 x 3 50 x 3 50 x 3 50 x 3 50 x 3 | ||
| DH | | 16/3/11 | 17-03-2011 @ 08:51 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Short 2km run last night in my new vibram five finger sprints to test my calves. Never done any 'barefoot' running before and it felt strangely good! Felt good, a lot better than I was expecting anyway. Had achy calves but it felt more like muscle ache than an injury which was probably due to running on my toes more than I do usually. Time to start building my mileage up slowly and practicing pose running technique | ||
| DH | | Tuesday 22/3/11 | 22-03-2011 @ 23:13 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Another quick session tonight, calves beginning to kill again. More massaging, rolling and stretching needed again. SQUAT Bar x lots 70 x 5 90 x 5 100 x 3 110 x 2 110 x 2 80 x 10 BENCH bar x lots 60 x 5 70 x 5 80 x 3 90 x 2 90 x 2 65 x 10 DEADLIFT Bar x lots 70 x 5 90 x 5 100 x 3 110 x 2 130 x 2 STRICT PRESS Bar x lots 40 x 5 45 x 3 50 x 3 55 x 2 Squats felt tough with the pain in my calves. Deadlift felt very easy as did bench. Going to design my own training plan now or do a mixture of smolov and smolov junior for a while. Not made my mind up yet though | ||
| DH | | Thurs 24/3 CARDIO | 25-03-2011 @ 07:28 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Building my mileage up slowly after have a bas***d with my calves. 3.2km 18 mins 45 secs Had calves strapped with cohesive bandages. Louisiana wrap and worked halfway up my calves, only had ankle ache no calf pain strapping like that seemed to really help. Onward to 10km in my target of 45-50 mins by 15th May | ||
| DH | | Monday 28/3/11 SMOLOV Introductory micro cycle | 29-03-2011 @ 00:02 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | Post Edited: 29.03.2011 @ 00:05 AM by DH DOUBLE POST bas***d phone | ||
| DH | | Monday 28/3/11 SMOLOV Introductory micro cycle | 29-03-2011 @ 00:03 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT 82.5 x 8 x 3 90. x 1 x 5 97.5 x 2 x 2 105 x 1 x 1 Pressups 20 x 5 Chinups 5 x 5 BW | ||
| DH | | Tuesday 29/3/11 SMOLOV Introductory micro cycle week 1 day 2 | 30-03-2011 @ 12:40 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT (not including warmup) 82.5 x 8 x 3 90 x 1 x 5 97.5 x 2 x 2 105 x 1 x 1 BENCH 77.5 x 6 x 6 DEADLIFT 97.5 x 6 x 6 Going to drop deads altogether when I get into Smolov properly and include bodyweight chins and dumbell/barbell rows instead | ||
| DH | | Weds 30/4/11 SMOLOV introductory cycle Week 1 day 3 | 01-04-2011 @ 12:02 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT bar x 20 90 x 5 x 4 97.5 x 1 x 3 105 x 2 x 2 117.5 x 1 x 1 BENCH 82.5 x 7 x 5 | ||
| DH | | Monday 4/4/11 Smolov build up | 05-04-2011 @ 13:34 |
Member 1762, 624 posts SQ 152.5, BP 125, DL 170447.5 kgs @ 81.5kgs UnEq | SQUAT 70 x 5 80 x 5 90 x 5 105 x 5 BENCH 6 x 6 @ 80 DEADLIFT 6 x 6 @ 105 BEHIND NECK PRESS 5 x 5 @ 40, 45, 50, 50, 50 | ||