180,000 lbs of volume. SMOKED. I even added in some shirted benches yesterday and worked 507×1 to a 3, 606×1 to a 3, 650×1 to a 2, 694 x 1 to a 1 and 716×1 to the chest. I had to jump in a shirt emergency mode because Big Titty and LU didnt advertise this pro meet that well…. and CANT GIVE AWAY 500 dollars. So now I am doing the pro bench because they Read More
Week 3… the hardest week of the whole shieko. Everything went smoothly monday and wednesday. Double overhand grip is getting stronger. Bench Pyramid on wednesday was diabolical. TERRIBLE… but I got through. 57,000 lbs of volume yesterday…. glad thats over.
Pretty self explanatory. This week went alot smoother and I didn’t skip any sets (I skipped 2 sets last week). I wrapped up for the last sets of squats on friday. I used 176 on the overhead press and 286 on the incline presses. I try not to go crazy on those since those arent counted towards my weeks volume. Week 3 starts today and is the worst week. 4 squats, 4 DLs and a Read More
Shieko Week 2…. Total volume isnt as bad as last week. Also my body is starting to get back in the swing. I was crippled from soreness last week. This week I am cruising but still laboring. Bodyweight is down around 350, Eating as much clean food as I can and will hopefully stay around 350 +/- 5lbs for the whole training cycle before norway. The week before worlds I will most likely gain 10 Read More
So this was the second half of week 1 of the shieko CMS-MS program. I plugged my maxes in as 661, 490 and 744 trying to be conservative. It still didnt work. I was so sore on friday that I did not finish all the squats. My body was just not having it. Other than that this week went alright, and is the second most intense week of the entire program, volume wise. A word Read More
Completed day 2 of the Shieko MS last night. I am Sore AF. Instead of typing out the million sets I am going to be doing every day… I will post an image every 2 workouts. I cant even walk but I have to squat and bench tonight… miserable. I think I am so sore because I took two weeks off after nationals, and wasnt doing much volume when I was injured. The lifts Read More
So after 2 recovery workouts I took an entire week off and celebrated the Fourth of July with my family and friends in NY. I had two days off from work and that does not happen EVER so I enjoyed it. I went to the beach every day and look like a full fledge Samoan man now. Also I drank a few adult beverages. That was great but cutting it out for the next 17 Read More
Basically did the same workout as last time. Beltless, wrapless. buffalo bar squats 5 sets of 3 with 352 bench 5×5 with 286 2brd bench 2×5 396 double over hand beltless pulls 418x2x2 440x2x1 462×1
Back to the grind 3 days after the meet… My back is not 100% so I wanted to just come in and get some volume in with super light weights…. Every thing was done fig leaf. (No Belt or wraps) Buffalo Bar Squat worked up to 330 for 5 sets of 3 Bench 5×5 with 264 lbs SLDL standing on 3″ Block 4×6 with 242 Abs 6 sets of 10 of leg raises Read More
So… as I mentioned the last time I updated my training log, which I apologize was so long ago, my back was hurting very badly. After returning from quest weekend 2.o I started seeing a chiropractor 2x per week. I also took a week off of training completely. That left me with two weeks to train for a meet that I have been thinking about for the last 52 weeks. I was frustrated and did Read More