DW's Journal

[RobMoriRB]

DW some solid lifting, can not wait till your meet!!

[big_swede]

Good training dw. Looks like a greek statue. Solid.

[J_Byrd]

how have you liked running this program?

[DieselWeasel]

Originally Posted by Ramrod

x2 and some killer workouts too....

Thanks, man.

Originally Posted by RobMoriRB

DW some solid lifting, can not wait till your meet!!

Me too!

Originally Posted by big_swede

Good training dw. Looks like a greek statue. Solid.

Thanks, brutha.

Originally Posted by J_Byrd

how have you liked running this program?

It's been brutal and fatiguing, along with being tedious occasionally, but it seems to have worked very well in regards to my 1RM progress. We'll see for sure on the 11th of this month, when I compete.



Sheiko CMS
Week 8, Day 1
10.30.12

Squat: 4 sets of 2 with 365

Bench Press, Paused: 5 sets of 2 with 230

One-Arm Grenade (4") Pulldown: 8,7, each arm, with 80

Two-Arm Grenade Extension, Standing: 2 sets of 10, each arm, with 110

Two-Dumbbell Lateral Raise, Standing: 3 sets of 6 with 40s

Reverse Curl: 1 set of 10 with 60

Decline Bench Situp w/ Short Bar Overhead: 1 set of 7 with BW+80

[big_swede]

Trapz are the new abz.

[BendtheBar]

Making it look easy.

[DieselWeasel]

Originally Posted by big_swede

Trapz are the new abz.

Damn right!

Originally Posted by BendtheBar

Making it look easy.

Thanks, Steve. It better be easy, now that the volume/intensity tapered down, leading up to the meet.



Sheiko CMS
Week 8, Day 2
11.01.12

Bench Press, Paused: 4 sets of 2 with 230

Deadlift: 4 sets of 2 with 430 (no belt)

One-Arm Grenade (4") Row: 10,9,8, each arm, with 100

Lying Leg Curl: 7,6,5 with 180

One-Arm Grenade Curl: 8,7, each arm, with 60

Dumbbell Windmill: 4 sets of 1, each arm, with 85

Standing Toe Raise: 18,17 with 260

[BendtheBar]

Originally Posted by DieselWeasel

Damn right!




Thanks, Steve. It better be easy, now that the volume/intensity tapered down, leading up to the meet.

Feeling healthy and ready to go?

[DieselWeasel]

Originally Posted by BendtheBar

Feeling healthy and ready to go?

Yeah, basically. My left knee has been bothering me over the past few days, but not too much. Nothing a little Icy Hot can't fix. Also, my pecs have been cramping like a mofo, but I'll be okay.



Sheiko CMS
Week 8, Day 3
11.03.12

Squat: 3 sets of 2 with 340 (no belt)

Bench Press, Paused: 4 sets of 2 with 230

Dumbbell Pullover: 9,8 with 95

Two-Dumbbell Standing Press: 5,3 with 80s

^ I did one clean before each set.

Reverse Curl: 8,7 with 70

[DieselWeasel]

Sheiko CMS
Week 9, Day 1
11.05.12

Bench Press, Paused: 4 sets of 2 with 215

Deadlift: 3 sets of 2 with 405

Chinup: 1 set of 23 w/ BW (1-rep PR)

One-Arm Grenade (4") Pushdown: 3 sets of 12, each arm, with 50

Two-Dumbbell Lateral Raise, Standing: 3 sets of 6 with 40s

Hanging Leg Raise, Straight: 1 set of 17 with BW

^ Legs were brought parallel with the floor.