DW's Journal

[ravimolasaria]

Amazing volume DW ... Congrats on PR on all lifts ... superb session ...

[RobMoriRB]

P,P,P,P PR City in here.....keep it up and now u need a bigger bar

[DieselWeasel]

Thanks, guys.



10.12.12
Sheiko CMS
Week 5, Day 3

Squat: 6 sets of 2 with 365

^ My left hip flexor was bothering me during these doubles, probably due to the belt pushing against it 2x per week, these past five weeks.

Bench Press, Paused: 6 sets of 3 with 230

Squat: 4 sets of 3 with 340

Dumbbell Pullover: 8,7,6 with 90



10.13.12
Sheiko CMS
Week 5, Day 4

Halting Deadlift: 4 sets of 4 with 405 (no belt, no chalk)

^ I forgot my chalk today. My hands are really taking a beating. Callouses keep tearing, usually every week.

Incline Bench Press: 4,4,4,3 with 195

^ I was trying to match the 4x6 from the last time that I did this weight, but the 3rd rep of the 4th set was a grinder. Had to shut it down.

Rack Pull, Below Knees: 4 sets of 3 with 485 (straps)

Barbell Curl: 1 set of 30 with 45

Hanging Bent-Leg Raise, Static Hold: 1 set with BW (not timed, straps)

Side Bend: 2 sets of 11, each side, with 75

Seated Calf Raise: 2 sets of 20 with 120 + machine

[BendtheBar]

Keep tearing it up.

[DieselWeasel]

Originally Posted by BendtheBar

Keep tearing it up.

You know it!



Sheiko CMS
Week 6, Day 1
10.15.12

Squat: 3 sets of 3 with 365, then 3 sets of 2 with 390

Bench Press, Paused: 2 sets of 2 with 230, then 2 sets of 1 with 260, and 2 sets of 2 with 230

Squat: 4 sets of 4 with 320 (no belt)

Wide-Grip Pulldown: 10,9,8 with 190

Two-Dumbbell Lateral Raise, Standing: 10,10,7 with 35s

[DieselWeasel]

Sheiko CMS
Week 6, Day 2
10.17.12

Deadlift: 3 sets of 3 with 455, then 3 sets of 2 with 485

Bench Press, Paused: 5 sets of 3 with 230

Deadlift, Halting: 4 sets of 3 with 430

Two-Dumbbell Standing Press: 7,2 with 75s

^ This was PR weight, which was cool; however, the second set was still disappointing. I think the problem was the clean/curl hybrid to get them into position before the press, but just for the 2nd set. I'll do better with the 75s next time that I do this.

LifeFitness Chest-Supported Row, Neutral Grip: 10,9,8 with 170

[BendtheBar]

Very nice pressing. The cleaning harder than the press, I imagine? That was always the hardest part for me on seated dumbbell presses.

[DieselWeasel]

Originally Posted by BendtheBar

Very nice pressing. The cleaning harder than the press, I imagine? That was always the hardest part for me on seated dumbbell presses.

Thanks, Steve. Yeah, the press feels like the easier portion out of the two.



Sheiko CMS
Week 6, Day 3
10.19.12

Squat: 5 sets of 3 with 365

Bench Press, Paused: 2 sets of 2 with 230, then 3 sets of 1 with 245

Squat: 4 sets of 2 with 340

Dumbbell Pullover: 9,8,7 with 90

Hanging Leg Raise, Neutral Grip: 15,12 with BW

^ Legs were straight and brought parallel with the floor.

[BendtheBar]

So after bench work you still feeling solid enough to hop back over to squats? Looks that way. Just trying to figure out how that is feeling for you.

[DieselWeasel]

Originally Posted by BendtheBar

So after bench work you still feeling solid enough to hop back over to squats? Looks that way. Just trying to figure out how that is feeling for you.

Yeah, the bench isn't easy, but it still allows my lower body musculature and CNS to rest in between the two squat portions.

Here is an apropos quote from KK:

"I consider bench press as rest between heavy work." (Konstantinovs)