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Old 09-11-2012, 04:49 PM   #1121
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Originally Posted by 5kgLifter View Post
Paused Bench presses
I don't know why he would be referring to that. You should be pausing all, or at least most, of your bench press sets in training. Train like you compete.
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Old 09-13-2012, 04:47 PM   #1122
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09.12.12
Sheiko CMS
Week 1, Day 2


My posterior chain (i.e. lower back, glutes, and hams) + my quads were significantly sore from Monday, but I got through this one.

Deadlift: 5 sets of 3 with 455

Bench Press, Paused: pyramid of 6 sets of increasingly heavier weights, with two sets for two of the weights, culminating with 2 sets of 2 with 225, and then 6 more sets on the way down, 2 of those sets for the weight proceeding 225

Halting Deadlift: 5 sets of 4 with 405

^ floor to the knees

Seated Cable Row: 10,9,8 with 250

Standing Two-Dumbbell Lateral Raise: 4 sets of 10 with 25s
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Old 09-13-2012, 06:11 PM   #1123
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Halting Deadlift: 5 sets of 4 with 405

^ floor to the knees
How do you rate this variation? Scared to try it. Unsure if my back would like it.
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Old 09-16-2012, 05:57 PM   #1124
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Originally Posted by BendtheBar View Post
How do you rate this variation? Scared to try it. Unsure if my back would like it.
I strained my back while doing halting deads during my first try with Sheiko CMS, around the end of 2010 or beginning of 2011, but that was before I was really ready to do this more advanced version of Sheiko, pulling 2x per week, besides the multiple squat and bench days. I think you'll be okay as long as you don't pause at your knees for longer than a split-second. Just stop momentarily and come back down.

I forgot to mention that I didn't use a belt for those halting deadlift sets with 405.



09.14.12
Sheiko CMS
Week 1, Day 3


Bench Press, Paused: 5 sets of 3 with 225

Squat: 6 sets of 3 with 365

^ This wouldn't normally be too difficult, but it was tough today because my legs and lower back were sore from the past two sessions.

Bench Press, Paused: 5 sets of 3 with 210

Decline Bench Sit-Up w/ Short-Bar Overhead: 8,7,6 with BW+70



09.15.12
Sheiko CMS
Week 1, Day 4


Four-Inch Deficit Deadlift: 4 sets of 2 with 345 (no belt)

Incline Bench Press: 1 sets of 1 with 225 (PR), then 6 sets of 4 with 185

^ The one heavy single wasn't in the program, just something extra that I included. I never did two plates per side on an incline, and wanted to hit that milestone. Possibly could've done a second rep, but didn't want to risk going to failure because I was supposed to also do 6 sets of 4 afterward.

Rack Pull, Below Knee: 4 sets of 2 with 515

^ Lower back was very sore today, along with some lower body soreness, but I managed to finish all of these sets, along with the multiple-set weights leading up to this.

Wide-Grip Pull-Up, Behind-The-Neck: 4 sets of 4 with BW+45

^ This was actually to the top of the back of my head, not the neck. I think I lack the flexibility to do this properly.

Thick (2.5") Short-Bar Curl: 3 sets of 6 with 80



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Old 09-18-2012, 04:51 PM   #1125
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09.17.12
Sheiko CMS
Week 2, Day 1


Bench Press, Paused: 3 sets of 3 with 225, then 3 sets of 2 with 240

Squat: 5 sets of 3 with 365

Bench Press, Paused: 4 sets of 4 with 210

Hise Shrug: 1 set of 8 with 635

^ First time doing this shrug variation. It's performed like a regular shrug, but the barbell is on your back, not in your hands.

Standing Calf Raise: 3 sets of 17 with 240

Decline Bench Sit-Up w/ Short-Bar Overhead: 8,8,6 with BW+70

Standing Two-Dumbbell Lateral Raise: 3 sets of 10 with 30s

^ Those last two exercises were done in super-set fashion.
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Old 09-18-2012, 08:08 PM   #1126
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solid work out Max....and the article is about #570 on the list so maybe by next week we will be up on the first page
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Old 09-19-2012, 01:51 PM   #1127
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225 looked pretty smooth and easy.
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Old 09-20-2012, 01:12 AM   #1128
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225 looked pretty smooth and easy.
Thanks, Steve. Looks like my incline pressing is improving too, along with the flat bench.



09.19.12
Sheiko CMS
Week 2, Day 2


Deficit (4") Deadlift: 4 sets of 2 with 375 (no belt)

^ These weren't a problem in regards to my lower back or anything like that, but a few other problems of a very different nature occurred. During those top sets with 375, I was informed by the manager of the gym that I can't lift in socks anymore, though I do the socks-only just when I pull. That's not much of a problem because they'll probably be okay with my deadlift slippers, or if not that, then wrestling shoes.

The major problems came immediately after that, when he fired two more volleys at me. He proceeded to say that chalk was officially banned that day or just a day or two earlier because some other schmucks were leaving a mess, while I always thoroughly clean the area. His bullshit solution is liquid chalk which I never used, but don't like the idea because it's probably not as effective.

Then, going from bad to worse, he stayed in the vicinity while I proceeded to do another set. After I stepped away from the bar, he then said that I was coming down too hard, which is ridiculous. Keep in mind that four out of the six 45s on the bar were bumper plates, which they told me to use, shortly after I joined, to lessen the impact on the floor, but it was still too "noisy" for this nerdy manager.

Needless to say, I'm frantically looking for a new gym around where I live, but it's not an easy search because most places are shifting to this same type of attitude toward real strength training.

Bench Press, Paused: 3 sets of 2 with 225

^ pyramid starting with 135, peaking with 225, and ending with 135

Deadlift: 5 sets of 3 with 455

Dumbbell Pullover: 6,5,4 with 90

^ I haven't done this movement since high school, the Army, or something like that. Don't know why I neglected doing it for this long, but I definitely felt it in my lats. Good stuff.

Two-Dumbbell Standing Press: 7,6,5 with 70s

Standing Two-Arm Overhead Cable Extension w/ Rope: 8,7,5 with 100
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Old 09-20-2012, 09:21 AM   #1129
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The Weasel strikes again! Good work, and a bummer to hear that your gym is turning into a social club. Good luck on finding a new place!
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Old 09-22-2012, 12:33 AM   #1130
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The Weasel strikes again! Good work, and a bummer to hear that your gym is turning into a social club. Good luck on finding a new place!
Thanks. I might stay in my current gym, depending on a couple of things, mainly whether the liquid chalk works well or not.



09.21.12
Sheiko CMS
Week 2, Day 3


Squat: 5 sets of 3 with 365

Bench Press, Paused: 5 sets of 3 with 210

Squat: 4 sets of 4 with 315 (no belt)

Standing Two-Dumbbell Lateral Raise: 4 sets of 10 with 30s

LifeFitness Ab Machine: 3 sets of 10 with 160
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