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 Post subject: Re: Sam's training
PostPosted: Sun Jan 10, 2010 10:41 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
New routine.

I've decided on Sheiko #29 and will then move onto #37 :)

11/01

Bench
5 x 50 kg
2 x 4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 75 kg

Squat
5 x 60 kg
5 x 90 kg
2 x 5 x 107.5 kg
5 x 5 x 125 kg

Bench
5 x 50 kg
5 x 60 kg
4 x 4 x 70 kg

DB Flys
5 x 10 (can't remember the weight) I think these are just assistance and are optional.

Not sure if you're supposed to do regular bench twice or a different variation for the second lot of benching.. ?

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 Post subject: Re: Sam's training
PostPosted: Wed Jan 13, 2010 9:20 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
14/01

Warm-up with empty bar - hang cleans, front squats etc

Deadlift
5 x 60 kg
3 x 100 kg
2 x 3 x 120 kg
2 x 3 x 140 kg
4 x 3 x 150 kg

Incline Bench
4 x 6 x 70 kg

Rack Pull
4 x 110 kg
4 x 130 kg
2 x 4 x 150 kg
4 x 3 x 170 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Fri Jan 15, 2010 8:56 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
16/01

Bench
5 x 50 kg
5 x 60 kg
4 x 70 kg
2 x 3 x 75 kg
2 x 2 x 80 kg
2 x 3 x 75 kg
4 x 70 kg
6 x 60 kg
8 x 50 kg

DB Flys
5 x 10 x 15 kg

Squat
5 x 60 kg
5 x 90 kg
2 x 4 x 107.5 kg
2 x 3 x 125 kg
5 x 3 x 135 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Jan 16, 2010 12:07 am 
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Stegosaurus
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Joined: Sat Dec 22, 2007 8:12 pm
Posts: 3735
Location: Enroute to 58
Lot's of benching was what I thought, then I read your previous post. :popcorn:

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Jan 16, 2010 1:10 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Yeah this routine has bench pressing every workout, but some days have more volume than others, some days are lighter than others etc. Should be interesting to see if I can improve my max in all 3 lifts after I complete this program followed by the next suggested Sheiko routine, which is #37.

http://www.elitefts.com/sheiko/

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Mon Jan 18, 2010 9:21 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
19/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
5 x 2 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 80 kg

DB Flys
5 x 10 x 17.5 kg

Front Squat
5 x 60 kg
2 x 3 x 80 kg
2 x 3 x 100 kg
4 x 2 x 107.5 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Wed Jan 20, 2010 9:08 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
21/01

Warm-up with empty bar, power cleans & front squats @ 60 kg

Deadlift
3 x 100 kg
3 x 120 kg
2 x 3 x 140 kg
4 x 2 x 150 kg

Bench
6 x 50 kg
2 x 6 x 60 kg
4 x 6 x 65 kg

Doing paused reps all the time now.

DB Flys
5 x 10 x 15 kg

Rack Pull
4 x 110 kg
4 x 130 kg
2 x 4 x 150 kg
4 x 4 x 160 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Jan 23, 2010 9:31 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
24/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
5 x 2 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
2 x 2 x 80 kg
3 x 75 kg
5 x 65 kg
7 x 55 kg

DB Flys
5 x 10 x 15 kg

Squat
5 x 90 kg
2 x 5 x 107.5 kg
4 x 4 x 125 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Jan 26, 2010 9:03 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
27/01

Squat
5 x 60 kg
5 x 100 kg
4 x 117.5 kg
2 x 3 x 135 kg
4 x 2 x 152.5 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
6 x 3 x 80 kg

Squat
3 x 90 kg
3 x 107.5 kg
3 x 125 kg
4 x 3 x 145 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Thu Jan 28, 2010 9:20 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
29/01

Warm-up with deadlifts, power cleans at 60 kg.

Deficit Deadlift
2 x 3 x 100 kg
2 x 3 x 120 kg
4 x 3 x 130 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
3 x 2 x 80 kg
2 x 2 x 85 kg
2 x 3 x 80 kg

Flys
3 x 10 x 25 lb EZ-grip plates

Rack Pull
4 x 120 kg
2 x 4 x 140 kg
2 x 3 x 160 kg
3 x 2 x 180 kg

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Sat Jan 30, 2010 9:10 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
31/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
6 x 3 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
7 x 3 x 80 kg

OH Press
5 x 40 kg
2 x 4 x 50 kg
3 x 4 x 60 kg

I think I've gained some strength on overheads. 60 felt much lighter than it has in the past :)

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Mon Feb 01, 2010 7:43 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I bought a tape measure to measure my waist because I'm ordering a new belt soon - http://www.vegansportshop.co.uk/index.p ... -belt.html

While I was at it, I figured I should measure my legs and arms. Legs are 30" and arms are 15", not pumped up.. Yes my legs do look huge compared to the rest of my body.. :P

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Feb 02, 2010 6:08 am 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
i'll order the same one soon. ;)

what are those measurements in cm? i really don't get the inch/feet/whatever stuff. makes absolutely no sense to me. :D

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Feb 02, 2010 6:25 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I'm excited to try the belt. It's going to be a birthday present for myself :) Actually if people ask me what I would like for my birthday I'm just going to suggest that they give me money for the belt.

30 inches = 76.2 cm
15 inches = 38.1 cm

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 Post subject: Re: Sam's Strength Training Journal
PostPosted: Tue Feb 02, 2010 10:02 am 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
good idea. ;)

dude! our arms are about the same size but your legs are almost 20cm bigger than mine! :shock:

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