Re: Tyrwing's log

Until I figure out how to embedd(?) the video, here's the link!

W4D1

https://www.youtube.com/watch?v=eh0CnCu65L4

I've been to many gyms in my life.  I honestly think I can say though that I've never seen a nicer one than in that video

I've been to many gyms in my life.  I honestly think I can say though that I've never seen a nicer one than in that video

It is a sportscenter so it is very nice indeed! Only practical stuff around(racks, barbells, only necessary machines) and other good things like yacuzzi, icebath and a sauna!

Gonna try them out on wednesday, probably should of hit the sauna today, right now I feel like I've been run over by a bus.

Hey , i'm from sweden also, on my first sheiko program. Will follow this :)

Hey , i'm from sweden also, on my first sheiko program. Will follow this :)

Welcome!  :)

W4D2

Back raise
Plank

Benchpress
55kg x 5
65kg x 4
72,5kg x 3
82,5kg x 3, 3
- wraps -
92,5kg x 2, 2, 2

Deadlift
112,5kg x 4
135kg x 4
157,5kg x 3, 3
- belt -
180kg x 3, 3
192,5kg x 2, 2, 2

Benchpress
60kg x 4
72,5kg x 4
82,5kg x 4, 4, 4, 4

Dumbbell flyes
Legextension
Pulldown
Lateral raise
Dumbbell tricepsextension


Part heavy, part good.

Strengthwise my deadlift has improved a lot, I used to be able to pull a high 1RM but not anywhere close to that during training. But technique needs heavy improvement. My lowerback cramped up and got locked during training so it would not follow properly during the last lifts and I started hitching and heaving upp the weights.

Benchpress was mehish, right shoulderblade got stiff and locked so setup wasn't that strong.

http://youtu.be/iJgZSGnY4tI

W4D3

Backraise
Situps

Squat
- belt -
90kg x 5
107,5kg x 4
125kg x 3
145kg x 3, 3, 3, 3, 3

Benchpress
55kg x 6
65kg x 6
72,5kg x 6, 6, 6, 6

Dumbbell lunges deficit, backwards
10kg x 5, 5, 5, 5, 5

Cablerow
One-leg legpress
Reverse flyes
Hammercurls

Technically ok, bench and squat felt good. Back was still stiff so I put some linnex on it, stretched out and went with the belt from set 1.

http://youtu.be/iUXd9iOKdGM

W5D1

Backraise
Pallofpress

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2, 2, 2, 2

Squat
- belt -
90kg x 5
107,5kg x 4
125kg x 2, 4, 6, 7, 5, 3

Benchpress incline
- wraps -
60kg x 3
72,5kg x 3
82,5kg x 3, 3, 3, 3

Dumbbell lunges reverse, 2dm deficit
11kg x 5, 5, 5, 5, 5

Cablerow
Military press
Standing one-leg legcurl
Dumbbell curl

Relativly easy session today, the benchpress felt very good. Even the incline despite the video!
Squatting felt mehish, I forgot my kneesleeves today and my knees told me all about it. I didn't dare push my behind too much backwards today because I did not want the back to get cramped up again, but I will continue working on that slowly.

http://youtu.be/E0O4-MdIEiA

W5D2

Backraise
Plank
Shoulderwork

Deadlift to knees
112,5kg x 3
135kg x 3
157,5kg x 3
- belt -
170kg x 2, 2, 2, 2

Deadlift from boxes
135kg x 3
157,5kg x 3
- belt -
180kg x 2, 2
202,5kg x 1, 1, 1

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2, 2
- wraps -
92,5kg x 1, 1
- wraps off -
87,5kg x 2, 2

Dumbell flyes
11kg x 10, 10, 10, 10, 10

Pulldown
One-leg legextension
Lateral flyes
Dumbbell extensions

Deadlift felt a bit better today, not quite where I want to be. But the pulling is improving a slight bit. The problem lies with the stomach again, felt stressed and it acted up leading to poor ab-pressure and backrounding on a few pulls. It got better by the box-deadlifts. But all in all it doesn't look that terrible?

Bench was nothing special. Still working on a solid technique and a good set-up. Left knee is acting up a bit too.

http://youtu.be/MM90bq3rItg

W5D3

Backraise
Pallofpress
Shoulder prehab

Squat
100kg x 5
117,5kg x 4
135kg x 3
- belt -
152,5kg x 2, 2, 2, 2

Benchpress
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 3, 3, 3, 3

Squat
90kg x 3
107,5kg x 3
125kg x 3
- belt -
145kg x 2, 2, 2, 2

Sitting goodmorning
45kg x 5, 5, 5, 5, 5

Cablerow
One-leg legpress
Reverse flyes
Hammercurl

Nothing special, knee felt good during squat. Right side scapula kept screwing with me during benchpress as usual.
Stomach felt worse than ever, been like that for 2 days now.

http://youtu.be/73PClm9Ox0U

W6D1

Back raise
Shoulderprehab

Benchpress
60kg x 5
72,5kg x 4
82,5kg x 3
- wraps -
92,5kg x 2, 2, 2, 2

Squat
90kg x 5
107,5kg x 4
125kg x 3
- belt -
145kg x 2, 2, 2, 2

Benchpress
55kg x 3
65kg x 3
77,5kg x 3
87,5kg x 2, 2, 2

Dumbbell lunges, reverse, 2 dm deficit
13,5kg x 5, 5, 5, 5, 5

Cablerow
Military press
Standing oneleg legcurl
Dumbbell curl
Chin ups

Ate like shit today, but everything went okay anyway. MY back is kinda sore after all the chin-ups. It was mostly for testing the old chin strength and it was better than I thought. First set was 8 @ 7-8 and the rest were between 3-5 reps. Alternated grip and width.

Been thinking about running belt on all work sets.

http://youtu.be/UR4FKpF8TVU

W6D2

Back raise
One-leg glutebridge
Shoulder prehab

Deficit deadlift
112,5kg x 3
135kg x 3
157,5kg x 2, 2, 2

Benchpress
55kg x 4
65kg x 4
77,5kg x 4
82,5kg x 4, 4, 4, 4

Deadlift
125kg x 3
147,5kg x 3
170kg x 3
- belt -
192,5kg x 2, 2, 2

Dumbbell flyes
11kg x 10, 10, 10, 10, 10

Pulldown
One-leg legextension
Lateral flyes
Dumbbell tricepsextension

Deadlifts felt like utter shit. Form was shit. Stomach was shit. Everything was shit.
Bench felt solid as hell. No more comments.

http://youtu.be/H483eZGBof4

W6D3

Back raise
Leg curl
Glutekick

Squat
- belt -
90kg x 5
107,5kg x 4
125kg x 3
145kg x 3, 3
152,5kg x 2, 2, 2
145kg x 3, 3

Benchpress 7cm board
55kg x 5
65kg x 4
77,5kg x 3
87,5kg x 2
- wraps -
100kg x 2
105kg x 2
110kg x 2
- no board -
100kg x 2

Goodmorning
- belt -
72,5kg x 5, 5, 5, 5, 5

Tried out some new squatting techniques today. Many cues to remember but it felt more solid. A few hickups there and there with the behind rising too quick.
Played around with my new benchblokz today and went off-chart. Felt really good to hit those numbers!

http://youtu.be/-pK4OpeRlbQ