Hocky's Log

[NurseKnuckles]

something like this:

 

[Obscure Terror]

wow, much swole
big chest
so strong
wow

 

[Denoginizer]

Hey Cratos, a while ago you posted a PR attempt warm-up chart in a thread. You said it was from Sheiko. I've been using it for PRs and actually turned it into an Android App ladt week. I was wondering if you had a source for the chart, maybe a book or website from Sheiko so I can give proper credit before I make my app 'public'. I've googled it and haven't found anything.

 

[Cratos]

Deadlift:

545x1x7

Block Pulls:

415x5x3

Bench Press:

170x5
205x4
235x6 (235x3x2)
270x7,8,3 (270x3x6)
170x5
205x10 (205x5x2)
235x10,10,5 (235x5x5)

Rear Delts:

A million.

Notes: My deadlift is feeling incredible right now. My lockout felt unusually strong today. Fucked up my first set at 270 on the bench. Set up too far back and was hitting the uprights. Wanted 10.

 

[Cratos]

Hey Cratos, a while ago you posted a PR attempt warm-up chart in a thread. You said it was from Sheiko. I've been using it for PRs and actually turned it into an Android App ladt week. I was wondering if you had a source for the chart, maybe a book or website from Sheiko so I can give proper credit before I make my app 'public'. I've googled it and haven't found anything.

I don't know.

It came from the spreadhseet former poster Chaos Mitten (ChaseT on BB.com) created. Where he got it from, I have no idea.

 

[LegioTitan]

625??

 

[Cratos]

25 lb PR? Highly doubtful, but I appreciate your generous estimation of my abilities haha.

 

[Denoginizer]

I don't know.

It came from the spreadhseet former poster Chaos Mitten (ChaseT on BB.com) created. Where he got it from, I have no idea.

Thanks for the info. I looked a little more and found a translation of "Sheiko's book" that had that rep scheme for your 'estimation' day in his meet prep. I think I'll just credit Sheiko in general.

Also, thanks for posting that. I've hit a few PRs using that rep scheme lately.

 

[Cratos]

Squat:

485x1x8

Lunge:

185x5x5

Bench Press:

170x5
205x4
235x3x2
270x3x2
285x7,2 (285x2x4)

Row:

135x8
180x6,8
170x8,8,11
90x20+

Notes: Squats done in 22 mins. I had a good pace going, but really slowed down on the last three reps. Bench was great, but 285x8 would have been nice. If it continues to feel good, I'll hit a PR one of these days.

 

[Cratos]

Bench Press:

170x5
205x4
235x3x2
270x2x2
305x2,1 (305x1x3)
270x4 (270x2x2)

Face Pulls:

90x12x4
105x12x5

Cable Rear Delts:

A million.

Notes: The bench turbo was down a few psi today.

 

[Cratos]

Deadlift:

545x1x8

Block Pulls:

425x5x3

Bench Press:

185x5
225x5 (220x5)
255x7,9,4 (255x4x5)

Various Upper Back Work:

Lots

Notes: My deadlift lockout is definitely getting stronger. That's something I haven't been able to say before. I'm enjoying the block pulls. There might be a deadlift PR in there somewhere.

 

[belph]

What is your current DL, PR ?

 

[Fighting Sprite]

Figure its better strength, positioning or both helping your lockout?

 

[Cratos]

What is your current DL, PR ?

600.

Figure its better strength, positioning or both helping your lockout?

I think the lunges and block pulls are starting to pay off a bit.

The bar is slowing down less as it gets past my knees.

 

[Cratos]

Squat:

485x1x8
485x2

BB Lunge:

195x5x5

Rows, Rear Delts, DB Flys:

Lots of each.

Notes: Good squat day. After benching 3x/week for almost a year, I don't know how I'm just discovering that flys make my pecs and shoulders feel way better. BW was 219 even this morning after a dump and before any food.

 

[CRZA]

Yay! A video

Flies are the shit. They have a bad rep, but they stretch out your pecs and in the long run make them bigger. Nice squatting!

 

[DrBdan]

Good job pushing through on that second rep of 485.

 

[Cratos]

Thanks, guys.

It feels good to grind out a battle every now and then.

 

[kotriz]

solid squattin

 

[KidAlchemy]

Good job, way to fight through!