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Rodgerthat training log.

Alright meet prep officially begun today. I'm doing Sheiko advanced medium load with reps in reserve as my judging instead of a RPE system as the RIR can plug into my Sheiko app. 10 week peak program

Week 1 day 1
Squat
205x5
275x4
315x3
355 4x2
Bench press
155x5
185x4
215x3
245 4x2 paused
Squat
205x5
255x4
295x3
335 4x2
Chest accessory 4x6
Good mornings 5x5

Did 15 minute HIIT with boxing and skipping, then got a call to go rock climbing so climbed for 2 hours. I'm in a 700 calorie deficit for the next 6 weeks then maintenance till the meet from there. Planning to only cut 3lb of water and then stay lean for the summer
 
RodgerThat said:
Alright meet prep officially begun today. I'm doing Sheiko advanced medium load with reps in reserve as my judging instead of a RPE system as the RIR can plug into my Sheiko app. 10 week peak program

Week 1 day 1
Squat
205x5
275x4
315x3
355 4x2
Bench press
155x5
185x4
215x3
245 4x2 paused
Squat
205x5
255x4
295x3
335 4x2
Chest accessory 4x6
Good mornings 5x5

Did 15 minute HIIT with boxing and skipping, then got a call to go rock climbing so climbed for 2 hours. I'm in a 700 calorie deficit for the next 6 weeks then maintenance till the meet from there. Planning to only cut 3lb of water and then stay lean for the summer
Click to expand...

Do you split the squats into two segments like that just to give lower body a rest and get more volume in?
 
Sheiko peak
Week 1 day 2
Bench press
155x5, 185x4, 215x3, 245 2x2, 260 2x1, 245 2x2
Deadlift of blocks below knee
340x5 395x4 445 2x3 475 3x2
Tricep dip 5x30
Seated row 5x6
Body roll out (abs) 4x8
Stretch

Been rockclimbing a lot now since ski season has gone to shit here due to rain. Big issue is my hands are always raw and my forearms and brachial bicep are also fatigued all the time. I've been using straps for deadlift working sets and been doing pause bench cause it feels better for my biceps for some reason
 
RodgerThat said:
Sheiko
Week 1 day 3
Squat
210x5
250x4
295x3
315 4x2
Bench
150x5
185x4
210x3
230 4x2
Chest fly
25 4x6
Dips
5x25
Seated goodmorning a
185 5x5

Super easy workout today going to go for a run and some rock climbing too later.
Click to expand...
Were you able to use the Bowtie?
 
franchise24 said:
Were you able to use the Bowtie?
Click to expand...
Don't get it until Monday so no bow tie yet. I'm doing my pull day tomorrow morning then going to get Greastone therapy down my back&traps/ shoulder&chest so I will be starting off using it with no knots or kinks going on
 
Sheiko
Week 1 day 4
Incline dumbbell shoulder press
75lb 5x3
Pause above knee deadlift
315x3
355x3
370x3
395 4x2
(I hated those they feel so unnatural to
Pause there)
Lat pull down
140lb 4x6
Hyperextensions
4x8

Boxing/skipping for 15mins

Got graston therapy done on my back and traps today. feeling really good about this first week everything moved easy and I hit every workout fasted in the morning seems to work well for me. Also I'm weighing in at <190lb consistently every morning now, my appetite has been shit lately so I'm using this to cut for the next 4 more weeks to be about 182 then eat in a 500 calorie surplus for the final 5 weeks of the prep and cut 3lb of water day of. Everything's prepped really well and I'm in a great spot starting this super happy with the gym life.... now if only the rest of my life would figure its shit out
 
RodgerThat said:
Sheiko
Week 1 day 4
Incline dumbbell shoulder press
75lb 5x3
Pause above knee deadlift
315x3
355x3
370x3
395 4x2
(I hated those they feel so unnatural to
Pause there)
Lat pull down
140lb 4x6
Hyperextensions
4x8

Boxing/skipping for 15mins

Got graston therapy done on my back and traps today. feeling really good about this first week everything moved easy and I hit every workout fasted in the morning seems to work well for me. Also I'm weighing in at <190lb consistently every morning now, my appetite has been shit lately so I'm using this to cut for the next 4 more weeks to be about 182 then eat in a 500 calorie surplus for the final 5 weeks of the prep and cut 3lb of water day of. Everything's prepped really well and I'm in a great spot starting this super happy with the gym life.... now if only the rest of my life would figure its shit out
Click to expand...
What is graston therapy? Being lazy I could just Google it lol.
Perrin Aybara said:
There's no anything before breakfast for me.
Click to expand...
I'm like you bro. I have to have a big breakfast. It's fuels me up good. The rest of my meals don't have to be big, unless I'm bulking. Even with this bulk I've been taking it slow. I increased my calories this week. I went overboard today. I'll post up yesterdays workout and how I ate today from 4am to 1pm. Not done yet. Lol
 
franchise24 said:
What is graston therapy? Being lazy I could just Google it lol.

I'm like you bro. I have to have a big breakfast. It's fuels me up good. The rest of my meals don't have to be big, unless I'm bulking. Even with this bulk I've been taking it slow. I increased my calories this week. I went overboard today. I'll post up yesterdays workout and how I ate today from 4am to 1pm. Not done yet. Lol
Click to expand...

Here ya go
LMGTFY
 
Sheiko
Week 2 day 1
Squat
215x5
255x4
300x3
345x2
385x1
405x1
425x1
445x1
Bench press
155x5
185x4
215x3
230 3x2
Chest fly
25 3x5
Hyperextensions
4x8
Ab roller 4x8
SS
Decline sit-ups 4x16
Stretch


So my training max was 425 for squats and week two I'm hitting a 105% training max single, yup okay Sheiko advanced fuck you too. Hit depth and everything but I'm sick as a dog right now and tired from my weekend but had a dope motivational speech going so still went for er
 
Sheiko
Week 2 day 2
Bench press
155x5
185x4
215x3
245x2
275x1
290x1
305x1
320x1
Deadlift
265x5
315x4
370x3
420x2
475x1
500x1
525x1 failed
550x1 didn't attempt
Dumbbell OHP
50 4x6
Lat pull down
140 4x6
Ab work


Not happy about this session I should have had that 525 deadlift at a 9RPE tops the 550 should have been the challange, fucking 105% week 2. I am quite sick and my pelvis is sitting funny right now for some reason but those are excuses I just didn't have the killer attitude today even though I paused all my bench work and that 320 was the easiest ever I just didn't have intensity grabbing the bar.

Anyways I'm taking all of tomorrow off no sports no biking nothing my body is screaming for it. That being said I'm going for a bike ride with my dog now :D
 
RodgerThat said:
Sheiko
Week 2 day 2
Bench press
155x5
185x4
215x3
245x2
275x1
290x1
305x1
320x1
Deadlift
265x5
315x4
370x3
420x2
475x1
500x1
525x1 failed
550x1 didn't attempt
Dumbbell OHP
50 4x6
Lat pull down
140 4x6
Ab work


Not happy about this session I should have had that 525 deadlift at a 9RPE tops the 550 should have been the challange, fucking 105% week 2. I am quite sick and my pelvis is sitting funny right now for some reason but those are excuses I just didn't have the killer attitude today even though I paused all my bench work and that 320 was the easiest ever I just didn't have intensity grabbing the bar.

Anyways I'm taking all of tomorrow off no sports no biking nothing my body is screaming for it. That being said I'm going for a bike ride with my dog now :D
Click to expand...
Still a solid workout brother. Saturday I failed at 455 deadlift. When I've pulled 505 with no problem. I damn near passed out once the bar got to my thighs. I had to dump the bar.

Once I dumped the bar I stumbled back into the powerrack. If it's wasn't for the powerrack I would have hit the floor.

But failing at 455 just turned on the animal in me. I took about 12-15 minutes to refocus. Then I set up, took some nose tork until my eyes were tearing. Wiped my eyes off. And ripped that shit off the floor.
 
I don't know how people do no activity days. Today I literally forced myself to do nothing and recover and it was the most boring and useless day. I ate too much, I was irritable and I feel gross. Usually I do something even if I don't log it I'll go for a run or rock climbing or biking or skiing or hit the beach with my dogs but unfortunately I didn't even take my dogs for a walk cause one got hurt yesterday while riding and he's my motivating factor to do LISS.

Anyways back to the grind tomorrow, Its hard doing 4 days a week powerlifting strictly and then trying to make sure I don't ruin workouts by being overly active throughout every other day.
 
RodgerThat said:
I don't know how people do no activity days. Today I literally forced myself to do nothing and recover and it was the most boring and useless day. I ate too much, I was irritable and I feel gross. Usually I do something even if I don't log it I'll go for a run or rock climbing or biking or skiing or hit the beach with my dogs but unfortunately I didn't even take my dogs for a walk cause one got hurt yesterday while riding and he's my motivating factor to do LISS.

Anyways back to the grind tomorrow, Its hard doing 4 days a week powerlifting strictly and then trying to make sure I don't ruin workouts by being overly active throughout every other day.
Click to expand...
I'm the same way. It's hard for me to do nothing. I feel at home in the gym. I want to go there lol it's the one place I feel 100% in control of everything. It's like my zen spot lol
 
Easy lift day but hate the deadlifts in this program
Sheiko
Week 2 day 4

Deadlift to knees
260x3
315x3
365x3
390 4x3

Bench
160x5
190x5
225 4x5

Deadlift from blocks at knees
315x4
365x4
415 4x4

Dips 5x15
Lat pull down 140 5x6
Hyperextensions 5x8
Stretch

Going rock climbing in a bit and maybe a ride too.

So weird doing deadlifts like this but whatever got through easy nothing was beyond a 7RPE today
 
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