The Final Test

[Eric Brown]

nice bench. Thats a shitload of close grip volume

Thank you for noticing. I had written it down wrong. Did five sets.

 

[Eric Brown]

Yesterday:
One Arm Kettlebell Snatch:
25x25x20
One Arm Kettlebell Clean and Press:
25x25x20
One Arm Kettlebell Judo Pull:
25x25x20

Today:

Prowler:
10 trips empty, 10 trips +90 lbs.
Sledgehammer two sets of 5 minutes of swingin'

 

[Eric Brown]

One arm kettlebell snatch:
25x25x10
One arm kettlebell clean and press:
25x25x10
One arm kettlebell judo pull:
25x25x20

pushups and band bullshit

 

[JauntyAngle]

Eric Brown in Conditioning Shocker! "We don't know all the facts yet, but we promise to investigate" say puzzled authorities.

 

[Eric Brown]

Eric Brown in Conditioning Shocker! "We don't know all the facts yet, but we promise to investigate" say puzzled authorities.

Trying to do everything I can to make sure I have enough in the tank for my first ever run through a Sheiko program. Will start with #29.

 

[NurseKnuckles]

Really looking forward to the progress for you...

 

[Eric Brown]

It begins . . .

Sheiko, #29, day one:
Bench:
190x5
225x4x2
265x3x2
285x3x5
Squat:
285x5
345x5x2
400x5x5
Bench:
190x5
225x5
265x4x4
Flyes:
25x10x5
Good Mornings:
315x5
325x5
335x5
345x5
355x5

Notes: Bench went surprisingly well. Lower back pump during squats, freakin' hate that. Flyes sucked ass, pin holding left shoulder together limits range of motion, somewhere in between a neutral grip DB bench and a flye, kept good mornings light and strict, not sure how lower back is going to be tomorrow. Deadlifting on Sunday.

 

[CRZA]

will be fun seeing someone as strong as you do sheiko. Good luck, hope you do well on it.
I hate lower back pump aswell

 

[Eric Brown]

will be fun seeing someone as strong as you do sheiko. Good luck, hope you do well on it.
I hate lower back pump aswell

Bench was fine. Squats, well, I hate any number of squat reps over two. One is better.



Never really do shit for reps on the deadlift either, so that will probably eat the world's largest plate of ass.

 

[CRZA]

Are you doing sumo or conventional? I know your awesome at both

 

[Eric Brown]

Are you doing sumo or conventional? I know your awesome at both

PL style squat. Will stick with conventional deadlift for now.

 

[Eric Brown]

Conditioning:
Power Snatch:
175x2x20
Power Clean:
195x3x20
T-Bar Row:
180x8
185x8
190x8
195x8
200x8

Notes: Dropped weight on everything to avoid impact on tomorrows workout. Cannot neglect rows of some sort, need to stabilize old injuries and experience shows that if I drop direct lat work, I have problems. On quick lifts, good sweep on all lifts, catch solid. Good rack on power clean, and better timing than I expected, which is odd because on all things clean, the timing of my rack goes to shit pretty quickly.

 

[casperthegst]

O I see your training now.....are all of your Injuries and creaks a result of lifting or what? Just curious

 

[Eric Brown]

O I see your training now.....are all of your Injuries and creaks a result of lifting or what? Just curious

I have been training, just not spending much time here.

And no, injuries from outside of lifting.

 

[LegioTitan]

Does sheiko. Snatches for conditioning.

We can rebuild him. We can make him faster, stronger...

 

[Eric Brown]

Does sheiko. Snatches for conditioning.

We can rebuild him. We can make him faster, stronger...

Well, power versions only, and dropped the weight 20% under what I normally use for conditioning, or so.

 

[PowerHungry]

How long are you resting between sets? What's your ballpark length for the whole workout? I like to take at least a solid 2 minutes between almost every set nowadays, seems like it would take hours to do all that if resting that much.

 

[Eric Brown]

How long are you resting between sets? What's your ballpark length for the whole workout? I like to take at least a solid 2 minutes between almost every set nowadays, seems like it would take hours to do all that if resting that much.

Depends on the workout. During the Sheiko training, one minute between sets, except for the last couple sets of squats, which were two or three minutes. Conditioning workout, about 30 seconds, given that I am only doing doubles or triples with less than 70% relative intensity.

 

[Eric Brown]

It nice to hear good news about your clean rack for a change.

Deadlift to Knees:
365x3
440x3x2
515x3x2
550x3x4
Incline Bench:
225x6
235x6
245x6
255x6
Dips
- not happening, shoulder
Decline Bench:
225x5
235x5
245x5
255x5
Rack Pulls (deadlift from boxes in Sheiko-speak):
405x4
475x4
550x4x2
625x3
675x3
725x3x2
Split Squat:
135x5
145x5
155x5
165x5
175x5
Russian Twist:
45x20x5

Notes:
Deadlift to knees was pulled to top of knees, pin pulls done from center of knees. Was supposed to do four sets of 625, but since I have uber-stupid leverage for these, I bumped the weight up twice, was only moving the bar about three inches.

 

[Eric Brown]

Conditioning:
Power Snatch:
175x2x20
Power Clean:
195x3x20
DB Row:
125x15x5