sosso Posted December 8, 2009 Author Share Posted December 8, 2009 CG is the only way to bench! When you move to a new program, try some overloaded partial CG benching - it was always fun putting 150+ lbs. more than I could full bench on the bar and seeing if I could move it 6" or so. Great triceps work, definitely helped a LOT on my overheads! That sounds cool. I'll give it a go Link to comment Share on other sites More sharing options...
sosso Posted December 10, 2009 Author Share Posted December 10, 2009 10/12 Squat5 x 60 kg5 x 92.5 kg5 x 107.5 kg2 x 5 x 122.5 kg Military Press5 x 45 kg5 x 50 kg5 x 60 kg5 x 65 kg Deadlift5 x 120 kg5 x 135 kg5 x 155 kg5 x 175 kg Link to comment Share on other sites More sharing options...
sosso Posted December 12, 2009 Author Share Posted December 12, 2009 12/12 Squat5 x 60 kg5 x 100 kg2 x 120 kg1 x 140 kg1 x 160 kg1 x 180 kg PB6 x 100 kg CG Bench10 x 60 kg3 x 10 x 70 kg Didn't feel like heavy benching after the squat so I just did this for the pump.. hey, at least I admit it Link to comment Share on other sites More sharing options...
xphilx Posted December 12, 2009 Share Posted December 12, 2009 you're truly a machine man! congrats! Link to comment Share on other sites More sharing options...
xjohanx Posted December 12, 2009 Share Posted December 12, 2009 Huge numbers deserve a huge congrats! The best I can do is caps. CONGRATS ON THE PB! Link to comment Share on other sites More sharing options...
sosso Posted December 16, 2009 Author Share Posted December 16, 2009 Thanks xphilx & xjohanx Back at it today, after a nice rest. 16/12 Squat5 x 60 kg5 x 95 kg5 x 110 kg5 x 125 kg5 x 140 kg5 x 160 kg CG Bench5 x 50 kg5 x 55 kg5 x 65 kg5 x 75 kg5 x 80 kg10 x 70 kg Link to comment Share on other sites More sharing options...
sosso Posted December 18, 2009 Author Share Posted December 18, 2009 Another good day today 18/12 Squat5 x 60 kg5 x 95 kg5 x 110 kg2 x 5 x 125 kg Military Press5 x 47.5 kg5 x 52.5 kg5 x 62.5 kg5 x 67.5 kg Deadlift5 x 120 kg2 x 140 kg1 x 170 kg1 x 200 kg PB Video is uploading right now, so I'll post it here soon. Link to comment Share on other sites More sharing options...
sosso Posted December 18, 2009 Author Share Posted December 18, 2009 http://www.youtube.com/watch?v=PTGn4GjJPBA Link to comment Share on other sites More sharing options...
xphilx Posted December 18, 2009 Share Posted December 18, 2009 congrats!! dude it's scary how you make absolutely no signs of slowing down. great to see your progress going on and on. Link to comment Share on other sites More sharing options...
sosso Posted December 18, 2009 Author Share Posted December 18, 2009 Thanks man, I hope I can keep making good progress. I love this program and I'll stay on it as long as it keeps working for me. Link to comment Share on other sites More sharing options...
sosso Posted December 21, 2009 Author Share Posted December 21, 2009 21/12 Squat5 x 60 kg5 x 95 kg5 x 110 kg5 x 125 kg5 x 140 kg3 x 162.5 kg8 x 125 kg CG Bench5 x 50 kg5 x 55 kg5 x 65 kg5 x 75 kg3 x 82.5 kg8 x 65 kg Link to comment Share on other sites More sharing options...
sosso Posted December 23, 2009 Author Share Posted December 23, 2009 23/12 Squat5 x 60 kg5 x 97.5 kg5 x 112.5 kg5 x 127.5 kg5 x 142.5 kg4 x 162.5 kg CG Bench5 x 60 kg3 x 10 x 75 kg I'll probably take the next week off. I'm going to see my family for Christmas and then going on a trip up around Byron Bay for a few days, then Sydney for NYE. Link to comment Share on other sites More sharing options...
sosso Posted December 29, 2009 Author Share Posted December 29, 2009 29/12 Back at it today after a nice break and lots of nice food. Squat5 x 70 kg5 x 95 kg5 x 110 kg2 x 5 x 125 kg Military Press5 x 40 kg5 x 50 kg5 x 55 kg5 x 65 kg5 x 70 kg Deadlift5 x 60 kg5 x 100 kg5 x 120 kg5 x 135 kg5 x 155 kg5 x 170 kg Link to comment Share on other sites More sharing options...
sosso Posted January 2, 2010 Author Share Posted January 2, 2010 02/01 Back in the gym after another break over the new year. Squat5 x 60 kg5 x 95 kg5 x 110 kg5 x 125 kg5 x 140 kg5 x 160 kg Bench (paused)5 x 60 kg5 x 65 kg5 x 75 kg3 x 80 kg3 x 90 kg12 x 70 kg (close grip)12 x 60 kg (close grip) Link to comment Share on other sites More sharing options...
sosso Posted January 4, 2010 Author Share Posted January 4, 2010 04/01 Squat5 x 60 kg5 x 95 kg5 x 110 kg2 x 5 x 125 kg OH Press5 x 40 kg5 x 52.5 kg5 x 57.5 kg5 x 67.5 kg5 x 72.5 kg (push press) Power Clean5 x 40 kg5 x 50 kg3 x 60 kg3 x 80 kg3 x 90 kg Deadlift (clean-grip)5 x 100 kg5 x 140 kg Link to comment Share on other sites More sharing options...
sosso Posted January 11, 2010 Author Share Posted January 11, 2010 New routine. I've decided on Sheiko #29 and will then move onto #37 11/01 Bench5 x 50 kg2 x 4 x 60 kg2 x 3 x 70 kg5 x 3 x 75 kg Squat5 x 60 kg5 x 90 kg2 x 5 x 107.5 kg5 x 5 x 125 kg Bench5 x 50 kg5 x 60 kg4 x 4 x 70 kg DB Flys5 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.. ? Link to comment Share on other sites More sharing options...
sosso Posted January 14, 2010 Author Share Posted January 14, 2010 14/01 Warm-up with empty bar - hang cleans, front squats etc Deadlift5 x 60 kg3 x 100 kg2 x 3 x 120 kg2 x 3 x 140 kg4 x 3 x 150 kg Incline Bench4 x 6 x 70 kg Rack Pull4 x 110 kg4 x 130 kg2 x 4 x 150 kg4 x 3 x 170 kg Link to comment Share on other sites More sharing options...
sosso Posted January 16, 2010 Author Share Posted January 16, 2010 16/01 Bench5 x 50 kg5 x 60 kg4 x 70 kg2 x 3 x 75 kg2 x 2 x 80 kg2 x 3 x 75 kg4 x 70 kg6 x 60 kg8 x 50 kg DB Flys5 x 10 x 15 kg Squat5 x 60 kg5 x 90 kg2 x 4 x 107.5 kg2 x 3 x 125 kg5 x 3 x 135 kg Link to comment Share on other sites More sharing options...
Vegan Joe Posted January 16, 2010 Share Posted January 16, 2010 Lot's of benching was what I thought, then I read your previous post. Link to comment Share on other sites More sharing options...
sosso Posted January 16, 2010 Author Share Posted January 16, 2010 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/ Link to comment Share on other sites More sharing options...
sosso Posted January 19, 2010 Author Share Posted January 19, 2010 19/01 Squat5 x 60 kg5 x 90 kg4 x 107.5 kg2 x 3 x 125 kg5 x 2 x 145 kg Bench5 x 50 kg4 x 60 kg2 x 3 x 70 kg5 x 3 x 80 kg DB Flys5 x 10 x 17.5 kg Front Squat5 x 60 kg2 x 3 x 80 kg2 x 3 x 100 kg4 x 2 x 107.5 kg Link to comment Share on other sites More sharing options...
sosso Posted January 21, 2010 Author Share Posted January 21, 2010 21/01 Warm-up with empty bar, power cleans & front squats @ 60 kg Deadlift3 x 100 kg3 x 120 kg2 x 3 x 140 kg4 x 2 x 150 kg Bench6 x 50 kg2 x 6 x 60 kg4 x 6 x 65 kg Doing paused reps all the time now. DB Flys5 x 10 x 15 kg Rack Pull4 x 110 kg4 x 130 kg2 x 4 x 150 kg4 x 4 x 160 kg Link to comment Share on other sites More sharing options...
sosso Posted January 24, 2010 Author Share Posted January 24, 2010 24/01 Squat5 x 60 kg5 x 90 kg4 x 107.5 kg2 x 3 x 125 kg5 x 2 x 145 kg Bench5 x 50 kg4 x 60 kg2 x 3 x 70 kg2 x 2 x 80 kg3 x 75 kg5 x 65 kg7 x 55 kg DB Flys5 x 10 x 15 kg Squat5 x 90 kg2 x 5 x 107.5 kg4 x 4 x 125 kg Link to comment Share on other sites More sharing options...
sosso Posted January 27, 2010 Author Share Posted January 27, 2010 27/01 Squat5 x 60 kg5 x 100 kg4 x 117.5 kg2 x 3 x 135 kg4 x 2 x 152.5 kg Bench5 x 50 kg4 x 60 kg2 x 3 x 70 kg6 x 3 x 80 kg Squat3 x 90 kg3 x 107.5 kg3 x 125 kg4 x 3 x 145 kg Link to comment Share on other sites More sharing options...
sosso Posted January 29, 2010 Author Share Posted January 29, 2010 29/01 Warm-up with deadlifts, power cleans at 60 kg. Deficit Deadlift2 x 3 x 100 kg2 x 3 x 120 kg4 x 3 x 130 kg Bench5 x 50 kg4 x 60 kg2 x 3 x 70 kg3 x 2 x 80 kg2 x 2 x 85 kg2 x 3 x 80 kg Flys3 x 10 x 25 lb EZ-grip plates Rack Pull4 x 120 kg2 x 4 x 140 kg2 x 3 x 160 kg3 x 2 x 180 kg Link to comment Share on other sites More sharing options...
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