Sonny's Training Journal

[Sonny]

Originally Posted by RisingAgainst

Dang bro, everyone seems to be getting sick... I hope you get better soon, especially if you wanna kick some butt this year for EST!

Thanks RA-butt will be kicked. lol!

[snakemw]

wish i could be sick and still push that much weight around.

[Sonny]

Originally Posted by snakemw

wish i could be sick and still push that much weight around.

LOL! Thanks Snake. You don't do so bad yourself either from some of your logs.

[Sonny]

Note to self: Pepto-bismol turns stool black; you are not dying or have internal bleeding or liver failure. (breathes sigh of relief)

So, I have been sick and have been taking pb. Search the net out of panic this morning thinking this was it...."I'm comin' Elizabeth"..... lol! I should be ready to go, but I am not.

Hopefully I will be able to eat today more than I have been, which has been very little.

See, my log does not just include training and what supps I like but my bowl movements as well. Maybe I will throw in some sexual escapades next week to keep the readers coming back?

[RisingAgainst]

Originally Posted by Sonny Crockett

Thanks RA-butt will be kicked. lol!

Good attitude man... I personally lost that... more later though.

[Sonny]

Originally Posted by RisingAgainst

Good attitude man... I personally lost that... more later though.

Some days I have it.....some days I don't.....

I guess as long as I have it more days than not, I am good.

[Sonny]

6/25 OFF

6/26 SQ

stretch

respxsets

SQ
135x10
185x5
225x5
275x5
315x3
365x3 belt
405x3 "
435x3 "
315x5
225x5

Leg Curls
76x10x3

Calves/Abs

Well, making progress back-slow but sure. Had a little more left but do not want to overdo it. SQ were nice and deep though-the only way to do them. Gym was 84 degrees tonight so my training was cut a bit short to avoid puking. lol! -was close when doing abs. Probably last week of taking it easy and will likely write up a program for the next 6 weeks to stay on track with my 8 week come back goals.

[Sonny]

Well decided to go Sheiko for the next 4 weeks at least.

Little info on the subject:

SHEIKO

Russian super-coach Boris Ivanovich Sheiko is one of several former Eastern Bloc coaches who prescribe frequent practice of the competitive lifts largely without much assistance work. The concept is that by frequently training the lifts, the body adapts to the work load and allows even more volume in each workout.

The central nervous system gets very efficient at the muscle firing patterns and the groove required. These workouts are done mostly in the range of 50-85% of 1RM, using waves of volume and intensity. It is simple, but brutally hard work.

Proper execution of the lifts on all the reps is very important with Sheiko style programs. ie. SQ to proper depth, BP under control and re-set on DL.

*Basically you do don't train at near max weights but volume is high and so is frequency. I will modify it a bit for me so I will be SQ-3x per week, BP 3-4x per week and DL 2-3x per week. I expect the training to be long and it to be painful but worth it.

[RisingAgainst]

Originally Posted by Sonny Crockett

Well decided to go Sheiko for the next 4 weeks at least.

Little info on the subject:

SHEIKO

Russian super-coach Boris Ivanovich Sheiko is one of several former Eastern Bloc coaches who prescribe frequent practice of the competitive lifts largely without much assistance work. The concept is that by frequently training the lifts, the body adapts to the work load and allows even more volume in each workout.

The central nervous system gets very efficient at the muscle firing patterns and the groove required. These workouts are done mostly in the range of 50-85% of 1RM, using waves of volume and intensity. It is simple, but brutally hard work.

Proper execution of the lifts on all the reps is very important with Sheiko style programs. ie. SQ to proper depth, BP under control and re-set on DL.

*Basically you do don't train at near max weights but volume is high and so is frequency. I will modify it a bit for me so I will be SQ-3x per week, BP 3-4x per week and DL 2-3x per week. I expect it to be painful but worth it.

Well bro, props, cuz I don't have the 'stones' to do this kinda crap... lol Good luck man, "get a bunch, phuck it up" (old saying from my days of selling magazines door to door)