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Old 02-03-2013, 11:00 AM   #1291
sleepingdog
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Subbed out of lift envy.
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My Training Log

Personal tips that I've learned along my still short journey:

Leave your ego at the door.
Prepare. Showing up dehydrated, hungry, and tired will guarantee failure.
Be ready to fight for that grinder of a PR.
Listen and learn. Absorb everything you can, and assimilate that knowledge.

Top Gym lifts:
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Deads: 440lbs
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Old 02-03-2013, 01:43 PM   #1292
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Quote:
Originally Posted by BendtheBar View Post
Stay strong, healthy and focused.
You too, Steve!




02.02.13
Sheiko CMS
Week 6, Day 3



Squat: 5 sets of 3 with 375


Bench Press, Paused: 2 sets of 2 with 240, and 3 sets of 1 with 255

^ Forgot to use my belt and wrist wraps for the 255 singles.


Squat: 4 sets of 2 with 350 (no belt)


One-Arm Pulldown w/ Grenade: 7,6 (each arm) with 105


Calf Raise, Horizontal Machine: 1 set of 13 with 260


Lateral Raise, Standing w/ Two Dumbbells: 2 sets of 10 with 40s


Ab Crunch, Machine: 1 set of 12 with 175
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Old 02-03-2013, 01:49 PM   #1293
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Originally Posted by sleepingdog View Post
Subbed out of lift envy.
Welcome to my log.
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Old 02-05-2013, 04:04 PM   #1294
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02.03.13
Sheiko CMS
Week 6, Day 4



Bench Press, Paused: 5 sets of 3 with 225


Deadlift: 6 sets of 2 with 465


Hammer Curl, Cross Body w/ Fat Gripz: 2 sets of 7 (each arm) with 40s


Reverse Pec-Deck Fly: 10,9,8 with 100
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Old 02-05-2013, 08:25 PM   #1295
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Diesel strong.
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Old 02-08-2013, 11:58 PM   #1296
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02.05.13
Sheiko CMS
Week 7, Day 1



Bench Press, Paused: 2 sets of 2 with 240, and 2 sets of 1 with 255


Squat: 5 sets of 2 with 375


Bench Press, Paused: 4 sets of 2 with 225


One-Arm Row w/ Grenade: 5,4 (each arm) with 120


Leg Curl, Lying: 6,5 with 195


Lateral Raise, Machine: 7,6 with 140




02.06.13
Sheiko CMS
Week 7, Day 2



Bench Press, Paused: 6 sets of 3 with 240


Deadlift: 5 sets of 2 with 465


Savickas Press: 7,6 with 135


JM Press w/ Fat Gripz: 6,5 with 145


Calf Raise, Horizontal Machine: 1 set of 11 with 270


Ab Crunch, Machine: 1 set of 12 with 185



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Last edited by DieselWeasel; 02-09-2013 at 02:09 AM.
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Old 02-09-2013, 11:33 AM   #1297
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Manhandling those benches. Keep it up.
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Old 02-10-2013, 05:03 PM   #1298
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Love the squat and bench combo day. How did the fat grip feel.
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MEET PR
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Bench: 301
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Old 02-13-2013, 03:23 PM   #1299
DieselWeasel
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Love the squat and bench combo day. How did the fat grip feel.
Yeah, that's how Sheiko CMS goes. It's squat & bench, two days per week, and dead & bench on the other two days.

I use the Fat Gripz to work my grip/forearms/hands along with whatever muscle group is being trained, except for those JM presses, which seem to alleviate elbow tendonitis compared to JM presses without the FG.


Quote:
Originally Posted by BendtheBar View Post
Manhandling those benches. Keep it up.
Thanks, Steve.




02.09.13
Sheiko CMS
Week 7, Day 3



Squat: 2 sets of 2 with 375, and 2 sets of 1 with 395


Bench Press, Paused: 5 sets of 2 with 240 (no belt)


Squat: 4 sets of 3 with 350 (no belt)


Lateral Raise w/ Two Dumbbells, Standing: 1 set of 12 with 40s


Good Morning: 1 set of 8 with 260 (no belt)




02.10.13
Sheiko CMS
Week 7, Day 4



Incline Bench Press: 4 sets of 3 with 215


Deadlift: 4 sets of 3 with 440 (no belt)


Dip: 3 sets of 5 with BW+135


Pullup w/ Neutral Grip: 1 set of 23 with BW


Reverse Pec-Deck Fly: 2 sets of 9 with 105


Concentration Curl, Standing: 1 set of 6 (each arm) with 60


Calf Raise, Horizontal Machine: 1 set of 13 with 270


Ab Crunch, Machine: 2 sets of 10 with 190




02.12.13
Sheiko CMS
Week 8, Day 1



Squat: 4 sets of 2 with 375


Bench Press, Paused: 5 sets of 2 with 240


T-Bar Row, Chest Supported: 2 sets of 7 with 190


Overhead Press, Standing, Strict: 4 sets of 3 with 175


Leg Curl, Lying: 7,6,4 with 195
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RPS - Open 165 Raw - 07.13.13
1365 Elite/Pro Total (475,300,590)
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Old 02-18-2013, 09:54 PM   #1300
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02.13.13
Sheiko CMS
Week 8, Day 2



Bench Press, Paused: 4 sets of 2 with 240


Deadlift: 4 sets of 2 with 440 (no belt)


Face Pull, Seated: 2 sets of 10 with 110

^ not with Fat Gripz


Underhand Pushdown, Unilateral, w/ Fat Gripz: 8,7 (each arm) with 60


Lateral Raise, Standing, Two Dumbbells: 8,7,6 with 45s


Calf Raise, Horizontal Machine: 2 sets of 10 with 275


Ab Machine, Seated: 3 sets of 8 with 170








02.15.13
Sheiko CMS
Week 8, Day 3



Squat: 3 sets of 2 with 350 (no belt)


Bench Press, Paused: 4 sets of 2 with 240


Overhead Press, Standing, Strict: 1 set of 1 with 195

^ This was a 5lb PR from the rack, tying my PR clean & strict press.

- It wasn't truly strict because both heels unintentionally left the floor when the bar reached the top of my head, then came back down before the lockout. It also wasn't a push press because my heels were planted when the press was initiated.

-- This 1RM OHP was somewhat close to RUM, but it wasn't a squat, bench, or dead, so it really shouldn't tax my CNS.


Hammer Curl, Cross Body, w/ Fat Gripz: 8,7 (each arm) with 40s


Reverse Pec-Deck Fly: 2 sets of 8 with 110


Good Morning: 3 sets of 7 with 265




02.18.13
Sheiko CMS
Week 9, Day 1



Deadlift: 3 sets of 2 with 410 (no belt)


Bench Press, Paused: 2 sets of 2 with 210, and 2 sets of 1 with 225


Ab Crunch, Machine: 2 sets of 8 with 200


Calf Raise, Horizontal Machine: 12,11 with 275

- This was the final training session before RUM (Raw Unity Meet), my upcoming meet, on February 23-24 (I lift on the latter day), in Tampa, Florida. You will be able to watch it on the web, streaming live, on Ustream or Unation, along with a nationally-syndicated TV channel which hasn't been posted. I'll give more details in my log when they're made available.
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Last edited by DieselWeasel; 02-19-2013 at 04:20 PM.
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