DW's Journal

[Abaddon]

It sucks being on some gym's schedule. Another thing I don't miss, training at home.

[BendtheBar]

Looking forward to seeing you smash some PRs in 2011 DW.

[DieselWeasel]

Abaddon, my gym only closes early on a couple of days at the end of the year. Every other day, it's 24/7, so it's not a problem.

Steve, thanks. You too!


Sheiko CMS Cycle
Preparation Phase
Week 1, Session 4
01.01.11

Deficit Deadlift: 265x3,3 and 325x2,2,2,2

Incline Barbell Bench Press: 165x4,4,4,4,4,4

Block Pull: 485x2,2,2,2

Good Morning: 225x5,5,5,5,5

Dip: BW+45x6,6,6,6,6

- There's been a change of plans. I was originally intending to compete on February 26th, but I realized that UPA meet is way too far from my apartment, like 3.5 hours, and it begins earlier in the morning than my previous meets. I'm not getting a hotel, so that aint happening. I found another meet, USAPL, which is much closer to where I live, but it's eight days after the original meet. After consulting with a friend who's done Sheiko more than me, I decided to repeat Week 1 of the CMS, the week that I just finished, so that I can peak for this new meet at the proper time, 8 days later, March 6th instead of February 26th.

[Rich Knapp]

[DieselWeasel]

Sheiko CMS Cycle
Preparation Phase
Week 1, Session 1 (Repeat Week)
01.03.11

Squat: 315x3,3 and 355x2,2,2,2,2

Bench Press: 180x3,3 and 205x3,3,3,3,3,3

Flat Dumbbell Press: 65s x 10,10,10,10,10

Squat: 315x4,4,4,4,4

Knees To Elbows: BWx10,10,10

[Abaddon]

someone tell that gas-bagging gym bunny to GET THE FK OUT THE WAY!!

[Carl1174]

Nice routine mate... looking very strong

Carl.

[bigtim27]

Great video buddy Strong squatting!!!!

[DieselWeasel]

Thanks, everyone.

Abaddon, people are very oblivious and it's annoying, but that was a funny comment that you made. LOL


Sheiko CMS Cycle
Preparation Phase
Week 1, Session 2 (Repeat Week)
01.05.11

Deadlift: 375x3,3, and 430x3,3,3,3,3

Bench Press: 195x3,3 and 205x2,2 and 195x3,3

- This was a bench pyramid with ascending/descending sets before and after the 2x2 with 205, along with higher reps on the way down.

Seated Dumbbell Press: 55s x 10,10,10,7,6

- I got a rep PR (up from 10,10,8,6,5), but those last two sets need to be improved.

Halting Deadlift: 375x4,4,4,4,4

Pull-Up: BW+20x6,6,6,6,6

- I did the pull-up instead of the good morning because my upper back has bar-burn from hell, mainly as a result of the good morning sets from last week, combined with squats 2x per week.

- I forgot my chalk for this session and it was sh*tty because I tore two callouses on my right hand, one that was torn last week and another one on the same hand. I will NOT forget chalk again.

[PCT]

nice work .... how will you adjust your work outs after pulling the calus' off?

I have never done it before but would be nice to know for when it does happen lol