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Post by thebruce on May 12, 2009 12:54:16 GMT -5
Nice to see you back at it man. You are doing what I have been hearing a lot about lately and that is just training the lifts. I think I am an assistance junkie. Does it facillitate heavier WO`s for you juist traing the lifts???
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Post by Rehband on May 12, 2009 19:57:28 GMT -5
Good Evening Bruce, Taking some of Harv's earlier advice and experimenting with Sheiko's bench routine (based on a raw bench of about 120kg). Still enjoy throwing around a few O-lifts. More madness than method at this point. Feeling really out of shape right now, that flu back in March really took it out of me and killed my motivation. Cheers, Al
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Post by Rehband on May 13, 2009 22:09:57 GMT -5
13 May 2009
Sn: (20x1x10, 40x1x3, 42x1x3, 44x1x3, 46x1x3, 51x1x3, 56x1x3, 60x1x3, 62.5x1x3, 66x1x3, 70, 70) JFR: (50x1x3, 60x1x3, 70x1x3, 80x1x3, 85, 90) Bench: (60x1x5, 72x1x4, 84x2x3, 96x3x2, 90x2x3, 84x1x4, 72x1x6, 60x1x8) DL: (95x1x4, 114x1x4,133x2x3, 150x1x3, 152x6x3)
Not feeling too bad, endurance is starting to come back. I don't believe that I answered your question fully there Bruce. You are correct about my methods, never really gave it much thought. I am just copying from a bunch of different routines, but the philosophy remains the same: focusing on the competition movements.
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Post by McLifter on May 14, 2009 17:33:58 GMT -5
Ahhhhhh the Iron Bug..................the flu that lasts a lifetime. ;D
Brock
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Post by Rehband on May 15, 2009 13:16:30 GMT -5
15 May 2009
Sn: (40x1x2, 50x1x2, 60x1x2, 70,70,70,70,70,70,70,70kg) Squat: (85x1x5, 102x1x4, 119x2x3, 136x5x3) Bench: (66x1x5, 78x1x4, 90x5x3) Squat: (85x1x5, 102x1x5, 119x4x4) PU: bwx6, bwx9.
Not overly heavy, but feeling much better.
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Post by Rehband on May 16, 2009 12:50:19 GMT -5
16 May 2009
JFR: (20x3x3, 40x3, 50x3, 60x3, 70x3, 75x3, 80x3, 85,85, 90kg) Behind neck press: (40x5x5) incline press: (50x4,55x4, 60x4, 70x4, 75x4, 80x4) DL: (95x4, 152x4, 133x2x3, 142.5x2) PU: bwx10
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Post by thebruce on May 19, 2009 9:14:29 GMT -5
Nice work Al,I see my reign as PU champ is in jeopardy. Good stuff. B
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Post by Rehband on May 19, 2009 11:14:44 GMT -5
19 May 2009
Thanks Bruce, my next goal is to get a little more consistent in those pull ups (like yourself).
SN: (40x2x2, 50x2x2, 60kgx2x2) Squat: (85x1x5, 102x1x4, 119x2x3, 136x5x3) Bench: (60x1x5, 72x1x4, 84x2x3, 96x6x3) Squat: (85x1x5, 102x1x5, 119x5x5)
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Post by thebruce on May 19, 2009 16:17:16 GMT -5
Nice volume there Al some pretty good weight on a couple of those sets too. I see your Russian into your training.
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Post by Rehband on May 21, 2009 23:04:45 GMT -5
21 May 09
Sn: (20x5, 40x2, 50x2, 60x2, 65x2, 70, 75, 75kg) Squat: (85x1x5, 102x1x4, 119x2x3, 136x3x3, 144.5x3x2) Bench: (60x1x8, 66x1x7,72x1x6, 78x1x5, 84x1x4, 90x2x3, 96x2x2, 102x2x1, 96x2x2, 90x2x3, 84x1x4, 78x1x6, 72x1x8, 66x1x10, 60x1x12) Squat: (85x1x6, 102x1x6, 110.5x4x6)
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Post by thebruce on May 22, 2009 9:06:49 GMT -5
KEEEERISTMAS thats some volume. Nice work man. Boris will be proud.
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Post by Rehband on May 22, 2009 14:01:18 GMT -5
I see one of two possible scenarios in play here Bruce: (1) Gospodin Sheiko has a plan, and this effort may pay off with a little perseverance. (2) He's having a good chuckle at my expense.
Either way, its good to get back at it and lift a few weights. It seems to give a decent workout so far withhout having to go overly heavy (no aches or pains yet). Cheers, Al
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Post by thebruce on May 25, 2009 8:54:12 GMT -5
Gospodin?? I have read some stuff written about Shieko stuff and they refered to a Boris. Either that or Boris and Natasha from Rocky and Bullwinkle are occupying to large a segment of my memory. Either way keep up the Soviet/Canadian experiment man. I look forward to seeing your results.
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Post by Rehband on May 27, 2009 21:42:24 GMT -5
26 May 2009
Sn: (40x2x2, 50x2, 60x2x2, 66x2, 70, 70, 70, 75,75, 77, 77, 70, 72, 75, 77kg) Bench: (60x5, 72x4, 84x2x3, 96x6x3)
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Post by thebruce on May 28, 2009 10:50:54 GMT -5
Perseverance man Perseverance. Good stuff.
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