Training log 15.11.2018

[stillgrowin]

Where are you from ?

Austria, Tyrol 

You?

[RussianBear]

I call the great north my home. Denmark. I am have also trained regularly in Frankfurt and Amsterdam. 

[stillgrowin]

Log from Saturday 08.12.

Bench Press:
5x1x52.5
4x1x62.5
3x1x75
4x2x85

Squat:
4x1x82.5
4x1x100
4x4x115

Board Press: I dont have acces to Board pressing so i put the "pussy pad" on the bar and use it like a spoto press
3x1x67.5
3x1x80
4x2x90

Pull ups:
6x5x BW

Hyperextensions:
8x4x BW + holding a 10 kg wheel

[stillgrowin]

Log from Monday 10.12.

Squat: they felt pretty good
5x1x82.5
4x1x100
3x1x115
5x2x132.5

Bench Press:
5x1x52.5
4x1x62.5
3x1x75
2x2x85

Dumbell bench press:
8x4x26kg

Dips:
6x5x bw+ 15 kg wheel

[stillgrowin]

Log from wednesday 12.12.

Deadlift up to knees: felt easy, very easy
3x1x90
3x1x107.5
3x4x125

Board press: still with the pussy pad, but i like this lift
3x1x62.5
3x1x75
3x1x85
2x2x90
3x1x95

Rack Pulls, Below knees: hard but i got them with proper form an my back
3x1x117.5
3x1x135
2x2x152.5
3x1x162.5

Pendlay Rows: they where hard on my back after deadlifts...
8x5x60 kg

Good Mornings Standing: have to work on my stance, sometimes i do a little bit of a suqat, which feels not good, and looks even worse...
5x4x70kg

[stillgrowin]

Im still alive and guess what, im lifting...

I feel very sory for the long pause in this log, but i had some things to deal with, and time went by really fast, so im looking forward to do some little updates once in a while about my progression with the sheiko programms!

Heres a little recap of the last year:

I did a break from training for about 3 months from february to april because we bought a new flat and i had to renovate just everything and the timeline was very stressfull because i quit my job at the same time and began a new one in april.

In short: I lost some strength over these months and the new job is more stressfulll then the other, so my recovery is not the best.
Tested my 1rm in all 3 lifts i think in april.
Went thisway, squat 160kg
                          Bench 105 kg
                          Deadlift 160kg Conventionel

Used the sheiko beginner program to get back and used to training with the above numbers.

Finished it with this comeback PRs:

Squat 175
Bench 110
Deadlift 180

With this numbers in mind, i began the intermediate small load programm which had a skill test the last week (small load preperation 2, week 2), and went thisway:

Squat 182,5 kg, 104%, all time pr
Bench didnt go over 105kg 95%, had a really bad and taxing day
Deadlift failed 180 kg 100%, because of technice, just a bad day, had a cat back straight from the warm up...

Since i do not pull sumo anymore, my groin doesnt hurt anymore and im using a wider stance for squating, which feels very good.

My bench sucks a lot since im trying to do everything perfekt like, shoulderplates back and down, pushing myself away from the bar not the bar away from me, using leg drive and not laying my butt on the bench to loose tension, squeezing the lats,...
100 kg for bench press feels very hard at the moment 

Deadlifts are like talking to women, one week they are super nice, the other they dont put an eye on you...
I think im not reacting very good in doing 2 different types of deadlifts instead of the deadlift itself, like deficit DL with 130kg which feels very light, and after benchpress rack pulls from under the knees, what feels very heavy mostly (145-170kg )

And what really gets me angry is, something is hurting my sacrum, or at least the erea of the sacrum, which is effecting all lifts...

Thats it, stay tuned !


           

[stillgrowin]

Here is how last week went:

I had to skip a day because of being something like sick, i felt very tired, had stomach pain, headache... i think im geting a cold ...

So i did this on tuesday:

squats 4x2x140kg and 3x1x150 afterwards because i knew im gonna skip day3 of the program and i wanted to get these 3x1x150 also in.
Felt very very good and easy.

Bench 5x2x 87,5
Very hard like always, im feeling weaker every week on bench press, and ma sacrum hurts everytime after it, now i know its the bench press, because squating was pain free.

light benchpress 6x4 afterwards and
Hyper extensions 8x4 with a 50 kg barbel


Friday:

Deficit deadlifts 4x2x125
Deficit was about 10cm, 4 inch, im gonna change this to a 20kg plate with about 3cm, 1inch, because i dont believe the deficit has to be so much.

Bench press 3x2x87,5
                       2x2x95
                       3x1x87,5 deloaded to 3x2x82,5 cause i couldnt handle it with competition style anymore ...

Rack pulls after 2x2x145 worked up to some singles with
1x150
1x160
1x170

170 got much much harder then 160, was surprised.

Went home afer it.