sosso

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/

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

Hey, great to see someone doing SS. It really is a great no-nonsense program that will get you strong if you stick with it. Here's some suggestions on improving your strength for pull-ups - http://stronglifts.com/10-ways-to-get-stronger-at-pull-ups-fast/

You just made my day. Great squatting!

How intense is the swimming?

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

3-4 days. Usually every second day but sometimes I take 2 days off.

My quads have not been sore like this since December 2008 when I had a break from lifting for a couple of weeks, then started squatting again. I remember I could hardly walk up and down stairs the day after. It's a bit like that now but not quite as bad. Good thing I'm not squatting tomorrow.

This one needs to be posted again http://super-trainer.com/wp-content/uploads/2009/05/bosu-barbell.jpg

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.. ?

Now my quads are sore.

My left foot is sore from walking too far wearing thongs (flip flops).

In Winter I like oatmeal with some raisins and maple syrup. For the rest of the year I normally eat Weet-bix with soy milk & banana, or if I'm rushed I'll have a smoothie of some sort.

04/01 Squat 5 x 60 kg 5 x 95 kg 5 x 110 kg 2 x 5 x 125 kg OH Press 5 x 40 kg 5 x 52.5 kg 5 x 57.5 kg 5 x 67.5 kg 5 x 72.5 kg (push press) Power Clean 5 x 40 kg 5 x 50 kg 3 x 60 kg 3 x 80 kg 3 x 90 kg Deadlift (clean-grip) 5 x 100 kg 5 x 140 kg

02/01 Back in the gym after another break over the new year. Squat 5 x 60 kg 5 x 95 kg 5 x 110 kg 5 x 125 kg 5 x 140 kg 5 x 160 kg Bench (paused) 5 x 60 kg 5 x 65 kg 5 x 75 kg 3 x 80 kg 3 x 90 kg 12 x 70 kg (close grip) 12 x 60 kg (close grip)

29/12 Back at it today after a nice break and lots of nice food. Squat 5 x 70 kg 5 x 95 kg 5 x 110 kg 2 x 5 x 125 kg Military Press 5 x 40 kg 5 x 50 kg 5 x 55 kg 5 x 65 kg 5 x 70 kg Deadlift 5 x 60 kg 5 x 100 kg 5 x 120 kg 5 x 135 kg 5 x 155 kg 5 x 170 kg

23/12 Squat 5 x 60 kg 5 x 97.5 kg 5 x 112.5 kg 5 x 127.5 kg 5 x 142.5 kg 4 x 162.5 kg CG Bench 5 x 60 kg 3 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.

21/12 Squat 5 x 60 kg 5 x 95 kg 5 x 110 kg 5 x 125 kg 5 x 140 kg 3 x 162.5 kg 8 x 125 kg CG Bench 5 x 50 kg 5 x 55 kg 5 x 65 kg 5 x 75 kg 3 x 82.5 kg 8 x 65 kg

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.

Thanks cubby

Deadlift 440. Maybe someone could start a new table, if this one isn't going to be updated.

http://www.youtube.com/watch?v=PTGn4GjJPBA

Another good day today 18/12 Squat 5 x 60 kg 5 x 95 kg 5 x 110 kg 2 x 5 x 125 kg Military Press 5 x 47.5 kg 5 x 52.5 kg 5 x 62.5 kg 5 x 67.5 kg Deadlift 5 x 120 kg 2 x 140 kg 1 x 170 kg 1 x 200 kg PB Video is uploading right now, so I'll post it here soon.

A lot. Mainly foods like tempeh, broccoli, spinach, beans, chickpeas, lentils, weetbix, soy milk & supplement with rice protein powder.