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Post by Deleted on Jul 3, 2009 0:08:08 GMT -5
Raw Sheiko Week 2
Day 1[/b][/u]
Squat-
265x3
315x3
365x3
425x2x4-belt/sleeves
Bench-
195x3
235x3
275x3
315x2x4-wrist wraps
Box Squat-
295x3
335x3
385x3x3-belt/sleeves
Pushdown
100x10x5
Good Morning
135x5x5
Day 2
Dead to knees-
285x4
315x4
365x4x3
Bench-
215x3
250x3
275x3x4
DB Split Squat-
35sx5x5-each leg
Dead-
265x3
315x3
365x3
395x3x4
Flies
35x10x5
Hammer Curl
35x10x5
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Post by Deleted on Jul 3, 2009 1:34:50 GMT -5
Dead Vids
form help wanted
set1
set2
set3
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Post by benburgess on Jul 3, 2009 16:48:24 GMT -5
Welcome on board mate.
I am a terrible puller but it looks like your weight is on your toes instead of your heels. I wouldnt sweat it you look like you are built more to sq and bench.
My training partners motto is "all you need is a massive squat" although that is easy to say when you've squatted 440.
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Post by Deleted on Jul 3, 2009 22:02:25 GMT -5
thank you very much ben. I know i am definitely more built to squat and bench lol. I just need to make sure i can pull enough to win.
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Post by Deleted on Jul 5, 2009 7:32:46 GMT -5
Nice to read this log.
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Post by benburgess on Jul 5, 2009 13:35:11 GMT -5
I know i am definitely more built to squat and bench lol. I just need to make sure i can pull enough to win. Mate, welcome to my world! I hate being ahead on sub-total just for some long armed goon to out pull me at the end. ;D |
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Post by Deleted on Jul 5, 2009 16:16:49 GMT -5
yes i know exactly what you mean ben.
Day 3
Squat-
265x4
315x4
365x3
395x3x5
Bench-
195x4
235x4
275x4
295x3x2
315x2
345x1
315x2
295x4
275x5
235x5
215x5
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Post by erictalmant on Jul 6, 2009 16:02:33 GMT -5
Nick:
From the position that the camera is in for the videos above, I want the camera to move to the left until the camera angle is able to clear the plates. In other words, I want to be able to see the bar and not have it hidden by the plates. However, don't go too far to the left or I will not get the shot that I need to make my critique.
Here is an example of the type of angle I am talking about:
It is to the front of the side. Not to the side. Not from the front. From the front of the side. Got it?
Holler at me in my log when you have it.
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Post by Deleted on Jul 6, 2009 16:22:30 GMT -5
thanks eric i will def get that up asap.
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Post by Deleted on Jul 6, 2009 22:41:57 GMT -5
Week 3 Day 1
Squat-
265x4
315x4
365x3x3
425x3x4-belt/wraps
Bench-
195x3
235x3
275x3x2
315x3x3
so i had to wait around 45 min to squat so needless to say i was pissed and pressed for time and i didnt get my second squat in. I am either gunna head back in like 30 min or im gunna finish it tom. I am just sick of not being able to get the second squats in before the gym closes. Looks like its time to get in the gym sooner.
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Post by Deleted on Jul 7, 2009 12:39:27 GMT -5
WK 3 DAY 1-part 2
Box Squat-
265x4
285x4
335x4x3
Flies
35sx10x5
Pushdown
110x10x5
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Post by Deleted on Jul 8, 2009 21:46:09 GMT -5
wk3 day2
Dead to knees-
265x3
315x3
365x4
395x4x3
Bench-
195x4
235x4
275x4x2
295x3x2
315x2x2
345x1x2
315x2x2
295x3x2
275x4
250x6
225x6
Rack Pull-from knees
315x4
365x3x2
425x3x4
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Post by Deleted on Jul 8, 2009 22:08:50 GMT -5
Squat form check 425x3- wraps/belt
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Post by Deleted on Jul 9, 2009 1:55:02 GMT -5
very fast.
A little high. I'll go all way down every time in training as russian's do.
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Post by Deleted on Jul 10, 2009 20:19:23 GMT -5
Wk 3 Day 3
Bench-
195x4
235x4
275x3x2
315x3x3 (8)
Squat-
265x4
315x4
365x4
395x4x3 (8.5)easy but hips are beat up
Bench-
215x4
255x4
275x4x4
Flies-
40x10x5
GM-
135x5x2
185x5x3
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Post by Deleted on Jul 13, 2009 21:24:36 GMT -5
wk 4 day 1
Bench-
205x5
245x4x2
285x3x2
305x3x5
Squat-
in bottoms
315x5
365x5x2
add belt
425x5x5
Bench-
205x5
245x5
285x4x4
DB Fly-
40x10x5
Gm-
185x5x5
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Post by Deleted on Jul 16, 2009 12:48:20 GMT -5
wk 4 day 2
Dead to knees- bottoms/sumo
315x3
365x3x2
415x3x2
460x3x4
Seated BTN Press-
135x10
185x6
225x6x3
Rope Pushdown-
120x10x5
Dead off 4" block- raw/conventional
315x4
365x4
425x4x2
470x3x4
DB Split Squat-
40x5x5
Strap Dead holds- hold straps
135x5xfailure
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Post by Deleted on Jul 17, 2009 21:55:22 GMT -5
wk 4 day 3
Raw Bench-
205x5
245x5
285x4x2
305x3x3
325x2x2
305x3x2
285x4
245x6
225x10
Squat-bottoms
315x5
365x4x2
425x3x2-add belt
455x3x5-add light knee wrap
DB Press-
60x10x5
Seated GM-
135x5x5
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Post by Deleted on Jul 18, 2009 18:46:39 GMT -5
form help?? i know they are high i just stopped where i felt like my form was starting to go bc i was fighting the suit to much.
set #4
set #5
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Post by benburgess on Jul 19, 2009 3:41:48 GMT -5
Again it looks like your weight is on your toes or at least the mid section of your foot...
I would try to get more weight on your heels by pushing your hips back more aggresively at the start. When they are as far back as they will go, push your knees out. This will drop you down but in a better position where you will have a better angle between the hip joint and the knee cap and also you will get more support from the suit.
Those squats will go you wont have to force them in much to get your depth i wouldnt have thought. Upper body pos. looked good and strong just gotta get them hips back more and spread knees right out on descent and keep them out for ascent.
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