(Original post by Michael XYZ)
I thought about that! But I realised that I don't want to do 99% of the time just the main lifts. I still think accessory work is awesome and there is an inner bodybuilder inside of me who wants to get the mass too.
Also, I like psyching up for big lifts and going after it. Working up to some kind of max like in Max Effort days is still good and something I enjoy.
you can easily add a back+ brocep days to sheiko, and maybe some lateral raises/dips
check out josh hyaduck log at bb.com, he does shieko and is a bodybuilder!
I know but personally, as I said, prefer to stick to some ****ing heavy few sets than to do a lot of 70% work. I think it could get a bit dull quickly if I just did squat, bench, squat, squat, squat, deadlift.
EZ Curls // DB Reverse Flyes
15kg - 1x7, 10kg - 2x12 // 5kg - 3x12
Bench form issues becoming rather obvious doing 5x5. Some of the sets weren't very nice to look at and because I'm focusing so much on form I'm not thinking about just ****ing pressing it so harder than I would have wanted. The main issue is keeping shoulders back/tight but I think lack of leg drive may be the problem. Since putting my legs out wide instead of tucked it has made using leg drive harder. I need to solve this issue by changing it around or something.
Rest was okay and rather simple. I like training like this as it is rather tough but should make some progress. I need to just bench a lot and get this form issue sorted.
First day of Strong-15 squat cycle. Initially the squats felt a little odd which was rather worrying but soon got the form down. I think I have lost a little strength from before and I'll have to wait and see how this cycle works out. Felt nice to just squat/pause squat the "normal" way.
Then did some GMs; initially wanted to try use the Yoke Bar to do them but it was rather annoying so just went back to straight bar. Felt good and could have done more but just kept it moderate weight really. Then some GHR and ab work and that was it. Nice and simple.
Well 85x5 was fairly easy as it should be. I spent a long time warming up to get the form down though. I think this is really key for me. At times I'll be lazy and just progress to the next weight but today I didn't progress until I got it fairly well with the weight. Did a lot of 80kg singles till it felt good. 85kg kinda set up too high and hit the hooks a few times which was really silly of me but still very easy and form felt a lot better.
OHP was good too, matched a couple weeks back. Decided to add in some Kroc Rows for the fun of it. My left hand's grip is a weakness because it was a lot easier to get 13 reps with my right hand.
Absolute killer yesterday. Deadlifts were just very tough and to go back to 150 for 2x5 was not easy at all. My lower back wasn't fully recovered from before which made it that much harder. Was planning to do some Oly squatting but my upper back was very sore/painful so I decided to just leg press instead. In the interest of recovery I cut the workout there.
Today I start my cut via IIFYM. Just weighed myself and I'm at 94kg morning weight. No bodyweight goals really, just hopefully get leaner and see where it takes me. My weekly goal is just to lose about 1lb a week so that it's a slow cut and thus I don't kill my strength/size.
DB Reverse Flyes // EZ Curls
7.5kg - 3x10 // 25kg - 3x8
Bench didn't feel as good as last time form-wise. First two or three reps are easily the fastest and with better form but then after that it just all breaks down. Really annoyed because on one hand I get some quality reps in but equally some bad reps in and I'm not sure if the motor patterns are really being learned to do it well considering I do about the same reps of good and bad.
Some issues with my left forearm getting tight and very achey feeling and also my right upper back region in quite a bit of pain after I keep my shoulders back for the bench press. Same issue is why I didn't Oly squat after deadlifts a couple of days ago. Bit worrying if it continues. Assistance work was good though and happy with that.
Sit-ups // Hanging Leg Raises // Cable Side Bends
5kg - 2x8 // BW - 2x8 // 22.5 - 2x12
Finding my groove better in the squat I think and today felt okay. Main issue is my right shoulder blade region still having issues I talked about before. It felt horrible doing low bar because it was very painful. I did the pause squats somewhat high bar because it was just too much. RDLs felt pretty good. I watched a video about how you want to use your lats and pull the bar towards your body to do them so I tried that. GHRs felt odd today and I'm not sure now how I feel about them. Decided to do some leg curls as well for some more hamstring work then a little ab circuit.
Okay so that was really tough but I also realised I'm doing it all wrong :P. Meant to do quite a bit lower weights in the beginning but I got confused as to what number I had to put in. So now I'm gonna change that and my goal in 10-12 weeks will be my current PRs. So 200kg for deadlift, 185kg for squat (just to round up a bit) and for bench I'm doing Texas Method and we'll just see where that takes me.
My plan right now:
Intensity Bench: TM Bench, heavy OHP then shoulder assistance + high volume pull-ups
Squat: Strong-15 Squat, heavy RDL/SLDL, then leg assistance
Volume Bench: TM Bench, chest and tricep assistance (probably light-ish as 5x5 is not easy)
Deadlift: Strong-15 Deadlift, light squats (maintain form/get in the groove etc.), back assistance
Also want to try do some small workouts. Circuits, arm training, skip rope - whatever. Just improve cardio/GPP.
Absolutely terrible form on bench. Things just didn't feel right at all. Got aching in my left forearm that was very annoying and just didn't feel tight. I think due to the aching pain my wrists were just wobbly as ****. Put on wrist wraps which helped a bit. Last rep of 5th set was a bit dodgy. I had no spotter and no one even near me at all (almost empty) and it was a MASSIVE grinder.
I started enjoying benching but now I hate it again. Too much technique work which seems like one day I'll get it and the other day it just doesn't click and I'll suck at it.
Rest was tricep assistance and volume on pull-ups. Decent overall I suppose.