DW's Journal

[DieselWeasel]

01.11.13
Sheiko CMS
Week 3, Day 3


Squat: 3 sets of 3 with 375, then 3 sets of 2 with 395


Bench Press, Paused: 6 sets of 3 with 240 (no belt)


Squat: 4 sets of 6 with 305 (no belt)


Dip: 5,4,3 with BW+135


Concentration Curl, Standing: 8,7 (each arm) with 50

^ This was my first time doing the CC without sitting. I braced my free hand on my other thigh, while bending over.


Underhand Pushdown w/ Fat Gripz: 3 sets of 8 with 115

^ First time using the FG for this variation of the pushdown.


Horizontal Calf Raise: 2 sets of 13 with 250

[RobMoriRB]

Max great job keep it up

[BendtheBar]

Strong squatting. Keep gunning it.

[DieselWeasel]

Thanks, guys.




01.12.13
Sheiko CMS
Week 3, Day 4


Deficit Deadlift: 4 sets of 3 with 380 (no belt)


Bench Press, Paused: 5 sets of 6 with 195


Rack Pull, Below Knees: 2 sets of 4 with 465, then 4 sets of 4 with 495


Lateral Raise w/ Two Dumbbells: 2 sets of 9 with 40s


Hip Adduction Machine: 2 sets of 9 with 255




01.14.13
Sheiko CMS
Week 4, Day 1


Squat: 7 sets of 3 with 375


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


One-Arm Seated Cable Row w/ Grenade: 2 sets of 9, each arm, with 110


Strict Standing Press w/ Two Dumbbells: 5,5,3 with 80s

^ These were after one clean per set.


Hip Abduction Machine: 2 sets of 10 with 270


Abdominal Crunch, LifeFitness Machine: 8,7,6 with 160

^ First time on this one.

[Paradox]

Sheiko. I'll definitely be following.

[EliteDreams]

Great work Max.

[DieselWeasel]

Originally Posted by Paradox

Sheiko. I'll definitely be following.

Welcome.

Originally Posted by EliteDreams

Great work Max.

Thanks, man.




01.16.13
Sheiko CMS
Week 4, Day 2


Deficit Deadlift: 4 sets of 2 with 410 (no belt)


Bench Press, Paused: 5 sets of 4 with 225 (no belt)


Deadlift: 3 sets of 3 with 465, and 3 sets of 2 with 495


Good Morning, Arched Back, Straight Legs: 2 sets of 5 with 250 (no belt)


Horizontal Calf Raise: 15,14 with 250


Lateral Raise, Machine: 2 sets of 6 with 140

[DieselWeasel]

01.18.13
Sheiko CMS
Week 4, Day 3


Squat: 3 sets of 3 with 375, then 3 sets of 2 with 395


Bench Press, Paused: 6 sets of 3 with 240 (no belt)


Squat: 5 sets of 3 with 350 (no belt)

^ Pretty sure that was the heaviest I ever did 'em without a belt.


Dip: 5,4,4 with BW+135

^ It felt like I almost finished the fifth rep of the second set, but not quite.


Pullup w/ Fat Gripz: 8,7,5 with BW

^ There were no drops from the bar, unlike the first time that I did this, about 3-4 weeks ago, when I did 8,8,6 with one or two drops before finishing two or three of those sets.








01.19.13
Sheiko CMS
Week 4, Day 4


Deadlift, Pause Below Knee: 4 sets of 2 with 465


Incline Bench Press: 4 sets of 4 with 205 (no belt)


Rack Pull, Start Below Knee: 4 sets of 3 with 525 (straps)


Good Morning, Arched Back, Straight Legs: 3 sets of 5 with 250 (no belt)


Ab Crunch Machine: 2 sets of 9 with 160


Hip Adduction Machine: 2 sets of 10 with 260


Concentration Curl, Standing: 7,6 (each arm) with 55

[DieselWeasel]

01.21.13
Sheiko CMS
Week 5, Day 1


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


Bench Press, Paused: 3 sets of 2 with 225 (no belt)


Lateral Raise w/ Two Dumbbells, Standing: 3 sets of 9 with 40s


Seated Calf Raise: 2 sets of 16 with 90 + machine

- This was the final session before the Skills Evaluation on Thursday, the 24th.

[Paradox]

Do you have a meet coming up, DW?

Do you actually like the skills evaluation? I think it's an awful idea and I never actually do it. Just don't program that week in whatsoever and start from Week 2. Others have said they like it though, just wondering your thoughts.