Snake's modified Sheiko Log

[Sonny]

Originally Posted by snakemw

Sat. Aug 11-

Pull Ups: 5 x 5

Incline:
185 x 2 x 4
205 x 2 x 4
225 x 2 x 4

Dips:
BW x 3 x 6
45 x 2 x 6

DL's standing of 25's:
235 x 4
275 x 2 x 4
315 x 2 x 3
350 x 4 x 2


Overall the workout went pretty good. Something is off on my DL form though. I know what it is but i cant get it right for some reason. The problem is i am stratining my legs to fast and almost doing a stiff leg dl. IDK why i cant fix it. Any input guys (Sonny, RA, Mike)?

25# is too low- a lot of stress on the low back/hamstrings, do 35#. If you do not have 35# then stand on a 45# plate and do 45# but do not slip. There can be several reasons why? First, your form will be effected becuase it is much lower than with the 45#. Mine actaully improves because I keep my but down more because I have to or I will not move the weight. It can have to do with form or muscle strength imbalances. First, I would decrease the weight while trying to correct this. Without seeing a video these are my suggestions: remember to get your butt down before you pull-not only down but sit back also and drive with heels, not balls of feet. Get some wresting shoes, no cross trainers-EVER! They will til you forward as the weight increases, and you are at that weight, They will not allow weight distribution like flat shoes. Some conventional lifters, like myself, do tend to stiff them a bit more than others, not textbook but it works for some? Keep the bar close to you as well and shoulders behind the bar. It maybe getting out in front of you. Keep head looking forward to looking up. Where the head goes so does the body. Or your low back/abs could be an issue as well. Your legs drive the weight up faster than your back can take the load. Not a direct answer but keep these things in mind.

That is a lot of weight with 25#!

[snakemw]

My bad Sonny. I wasnt using the #25's, I was standing on them instead of #45's.

The shoes i work out in are Nike Frees. They dont have much of a sole but i might try barefoot on Wed. to see how that helps. If possible i may try get a video of it and send it too you but if not ill try your tips and get back to you with how they felt.

[snakemw]

Mon. Aug. 13:
BP: 160 x 5
190 x 4
225 x 2 x 3
250 x 3 x 3
275 x 3 x 2

SQ: 165 x 5
195 x 4
230 x 2 x 3
260 x 5 x 3

BP: 175 x 4
205 x 2 x 4
235 x 4 x 4

Flies:
Incline 40's 3 x 10
Regular 45's x 2 x 10

Abs:
3 x 12


Workout went pretty good today. It has been so hot outside lately that i have been drained by the time i get to the gym so i am pretty pleased i have been able to complete everything with the recommended weigths. I actually went up about 8 lbs on the 275 sets of bench.

[snakemw]

well i took tonight off due to the injury in my abs. i was going to go do bench but on my way home from class i sneezed and it hurt like heck so i decided to wait unitl friday.

[snakemw]

Ok guys i decided to just take the rest of the week off and start back Monday with week 2. The pain is getting better but it still hurts to cough or sneeze and to tighten my stomach if i am laying down and start to get up. I just figured i would rest a few more days and start on week 2 on monday. I have obligations to EST for a methyl mass log coming up and i wont to be healed and not worrying about a nagging ab/rib injury.

[snakemw]

Mon. Aug. 20:
BP: 160 x 5
190 x 4
225 x 2 x 3
250 x 3 x 3
275 x 3 x 2

SQ: 165 x 5
195 x 4
230 x 2 x 3
260 x 5 x 3

BP: 175 x 4
205 x 2 x 4
235 x 4 x 4

DB Bench:
Incline 60's 3 x 10
Regular 70's x 2 x 10

Abs:
3 x 12


My ribs/abs were still pretty sore today but i couldnt stay out of the gym any longer. i hated missing those days last week. Anyway it only hurts a little more now then it did before i went to the gym so hopefully it will be ok.

[snakemw]

Wed. Aug 22-

Pull ups: 5 x 5

BP:
160 x 5
190 x 4
225 x 2 x 3
250 x 3 x 2
235 x 2 x 3
225 x 4
190 x 6
160 x 8

DB Flies:
Incline 40's x 3 x 10
Regular 50's x 2 x 10

Curls:

just a couple of sets since i couldnt do DL.


Well i didnt do DL or GM's today due to my injury. It started hurting pretty bad when i was doing my pull-ups and went to do DL it hurt like mess on my first set so i just decided to give DL another week off to see if it heals better.

[Sonny]

Got to get healed to make progress.

Training still looked good though.

[snakemw]

Originally Posted by Sonny Crockett

Got to get healed to make progress.

Training still looked good though.

I know. Its just hard to not do it all you know.

[B-natural]

Nice work snake, hope the ab injury is gettin better...