[Gallium]

(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!

[Michael XYZ]

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.

[hlbrah]

bro to bring up your bench just do sheiko dont say its boring when it can add 30lb to your bench

also when you said westside wont work for you as you cant spot your weakness

videos would help and you say you cant do a ghr well its obvious its your hammies



or you could follow wendlers advice and realise your just weak in general so just kill everything



inb4 this is deleted or im banned again because no one can accept the truth

[Michael XYZ]

Videos don't really help unless it's very obvious. Something like a coach is the only real way to spot even a small issue.

I can do a GHR, I did quite a few sets of 8.

Not a fan of the idea of Sheiko. Different between it working and not. I'm sure it works but equally I prefer doing more assistance work as I want to build quite a bit of mass too.

[Michael XYZ]

Texas Method for bench, Strong-15 (Lift-Run-Bang (Paul Carter)) for squat and deadlift.

[Michael XYZ]

Volume Bench

Bench
82.5kg - 5x5

Incline DB
22.5kg - 1x9, 2x7

Swiss Bar Extensions
+10kg - 2x13

Pullups
BW - 35 reps in 7 sets

EZ Curls // DB Reverse Flyes
15kg - 1x7, 10kg - 2x12 // 5kg - 3x12

Shoulder Prehab



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.

[The_Blade]

Nice bench

This was posted from The Student Room's Android App on my LT18i

[hlbrah]

(Original post by Michael XYZ)
Videos don't really help unless it's very obvious. Something like a coach is the only real way to spot even a small issue.

I can do a GHR, I did quite a few sets of 8.

Not a fan of the idea of Sheiko. Different between it working and not. I'm sure it works but equally I prefer doing more assistance work as I want to build quite a bit of mass too.

to up your bench you got to bench more its simple they respond to more volume easier just ask emphe when he can do working sets with 165kg

ok so you want to be strong but body build at same time do one or another not both it never works

upping your lifts will add mass in itself look at jim and dave tate both swole and strong

[Michael XYZ]

Squat Day

Squat
90kg - 1x5
105kg - 1x4
125kg - 1x3
135kg - 1x2
145kg - 1x1
150kg - 1x1
160kg - 1x1

Pause Squat
120kg - 2x5

Close-stance GM
85kg - 3x8

GHR
BW - 1x8, 1x4, 1x5

GHR Situp
5kg - 1x6

Situp
5kg - 1x12, 1x8



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.

[redbuthotter]

Good luck.

[Michael XYZ]

Intensity Bench

Bench
85kg - 1x5

OHP
55kg - 3x4

Dips
1 chain - 2x8

Kroc Row
40kg - 13 reps

Barbell Row
72.5kg - 2x10

Face Pulls // Cable Curls
25 - 2x15 // 40 - 2x10



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.

[Michael XYZ]

Deadlift Day

Deadlift
80kg - 1x5
100kg - 1x4
120kg - 1x3
140kg - 1x2
160kg - 1x1
170kg - 1x1
180kg - 1x1
150kg - 2x5

Leg Press
400 - 3x10



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.

[Michael XYZ]

Volume Bench

Bench
85kg - 5x5

DB Incline
22.5kg - 3x9

Swiss Bar Extensions
15kg - 1x9, 1x6

Pull-ups
BW - 35 reps in 6 sets

DB Reverse Flyes // EZ Curls
7.5kg - 3x10 // 25kg - 3x8

Shoulder Prehab



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.

[Michael XYZ]

Squat Day

Squat
90kg - 1x5
105kg - 1x4
125kg - 1x3
135kg - 1x2
145kg - 1x1
155kg - 1x1
165kg - 1x1

Pause Squat
127.5kg - 3x3

RDL
125kg - 3x6

GHR
BW - 2x6

Seated Leg Curl
120 - 2x10

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.

[Michael XYZ]

Intensity Bench

Bench
87.5kg - 1x5

OHP
55kg - 1x5, 2x4

Dips
1 chain - 1x10, 1x9

Kroc Row
40kg - 14 reps




Didn't feel great yesterday so cut the workout a little early. I'm deadlifting today so I'll do barbell rows then if I don't feel too beat up. Bench felt okay; form very, very slowly improving.

[GQ.]

Why only 1 set for bench?

[Michael XYZ]

That's how Texas Method is ran, no? You do 5x5 one day and 1x5 with heavier weight another day.

[GQ.]

(Original post by Michael XYZ)
That's how Texas Method is ran, no? You do 5x5 one day and 1x5 with heavier weight another day.

Ah ok. My bad.

[Michael XYZ]

Deadlift Day

Deadlift
100kg - 1x5
120kg - 1x4
140kg - 1x3
160kg - 1x2
170kg - 1x1
180kg - 1x1
185kg - 1x1
160kg - 1x3

Squat
120kg - 3x3

Barbell Row
75kg - 2x8

Lat Pulldown
11 - 2x10

Machine Row
160 - 1x10
200 - 1x10
240 - 1x10

Bodyweight: 93.3kg

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.

[Michael XYZ]

Volume Bench

Bench
87.5kg - 5x5

Dips
BW - 12, 9, 7

Swiss Bar Extension
10kg - 12, 7

Rope Cable Extension
40 - 3x10
20 - 1x10

Pull-ups
35 reps @ 6 sets

Shoulder Prehab


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.