FF's '09 log

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imported_fearfactory

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Haven't really lifted too much since August.  Actually, I have lifted occassionally but haven't "trained".    

The only real goal I have at the moment is to keep lifting on a program.   regaining some strength and setting a new DL PR this spring would be nice too.

I'll be done with school, can get a job and reclaim my nights/weekends for personal time in May.  The prospect has me chuffed.  This log is an attempt to keep the momentum going.

Am doing Sheiko workouts (#29), current training maxes are set at:
Squat 370
Bench 300
Deadlift     460

Though...in honesty, I'm not sure I could squat 370 at the moment.  
blush.gif
  The workouts haven't seemed too bad, so I'll leave it for now.

No idea how much I weigh as I haven't braved a scale in months.  It's probably around 245.  I know that I am slow because we played football Sunday...but I can still dunk a basketball (if it's a women's ball!).  

Still 6'2" and 32 years OLD

will be lifting on a Sun/Weds/Fri routine but will likely update this log on Mondays and Saturdays.



___
Sunday

Bench press (sets, reps, pounds)

50%         5 1 150
60% 4 2 180
70% 3 2 210
75% 3 5 225

Squat
50% 5 1 185
60% 5 2 222
70% 5 5 259
 
<div>
(fearfactory @ Jan. 13 2009,9:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'll be done with school, can get a job and reclaim my nights/weekends for personal time in May.  The prospect has me chuffed.  </div>
&quot;Chuffed&quot;, huh...? Blimey, mate, you're nearly as bad as Lol...!
wink.gif
 
<div>
(fearfactory @ Jan. 13 2009,9:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The only real goal I have at the moment is to keep lifting on a program.   regaining some strength and setting a new DL PR this spring would be nice too.</div>
ME TOO!

Good to see a new log, FF. GOOD LUCK!
 
thanks a lot guys!

__

Saturday
Bench press
50% 5 1 150
60% 5 1 180
70% 4 1 210
75% 3 2 225
80% 2 2 240
75% 3 2 225
70% 4 1 210
60% 6 1 180
50% 8 1 150

Dumbbell fly 10 5

Squat 50% 5 1 185
60% 4 2 225
70% 3 2 260
75% 3 5 280
 
Thursday (oops, meant to post this before Saturday's)

Deadlift up to knees
50% 3 1 230
60% 3 2 275
70% 3 2 325
75% 3 4 345
DB OHP
6 4 35


Deadlift from pins
55% 4 1 255
65% 4 1 300
75% 4 2 345
85% 3 4 390
 
Squat
50% 5 1 185
60% 4 1 225
70% 3 2 260
80% 2 5 295

Bench press
50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 3 5 240
 
skipped front squats, DB flies, and push-ups today... didn't drag my arse out of bed early enough. I'm in a position to get back on schedule though, which makes me happy. I'm trying to lift Sun, Tues, Thurs....

Saturday I was strongly considering reducing my training max for squats. Actually, I was certain that I would. Today wasn't too bad, I'll be considering this... First workout next week I'm slated to squat 4 doubles w/ 315. Hopefully I've got my legs back under me by then!
 
Weds

Deadlift up to knees
50% 3 1 230
60% 3 1 275
70% 3 2 325
75% 2 4 345

Bench press
50% 6 1 150
60% 6 2 180
65% 6 4 195

Dumbbell fly 10 5

Deadlift from pins
55% 4 1 255
65% 4 1 300
75% 4 2 345
80% 4 4 370

Lunge 5 5


felt like a pretty easy workout. I haven't put much weight on the flies yet. instead of working out last night, I let myself get sucked into the telly and watched Dr Strangelove... I'll need to do Friday's workout on Sunday.
 
I got to thinking that if I wait until Sun, I'll be off schedule again...

did this over the lunch hour, will finish the workout tonight.

50% 5 1 185
60% 4 1 225
70% 3 2 260
80% 2 5 295
 
Squat
55% 5 1 204
65% 4 1 241
75% 3 2 278
85% 2 4 315
Bench press
50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 3 6 240

Dumbbell fly 10 5
Push up 10 5

Squat
50% 3 1 185
60% 3 1 222
70% 3 1 259
80% 3 4 296
 
that last post was Sunday's workout.

...and the 24th, that was a lie. After I got off work, I drank a glass of apfelwein and hit the sack.
 
Where would I look for information on your Sheiko program? All I've found so far has been bad translations from Russian.
 
<div>
(fearfactory @ Jan. 26 2009,6:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">...and the 24th, that was a lie.  After I got off work, I drank a glass of apfelwein and hit the sack.</div>
Much nicer than a night of squatting!
 
<div>
(TunnelRat @ Jan. 26 2009,10:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Where would I look for information on your Sheiko program? All I've found so far has been bad translations from Russian.</div>
As I am completely devoid of creativity, I can lay no claim to the program!

But...I guy who was bodybuilding.com's poster of the year (FF is not a stalker) made a nice spreadsheet here. click free user and it will download. or PM me, I'll email you the spreadsheet as I have saved it.
 
Thank you. I have downloaded the spreadsheet.

I tend to agree with _Tim. This seems to be very interesting. Increasing and decreasing the load and reps ought recruit every muscle fiber in the surrounding three counties! Is there an article anywhere that describes the theory behind these percentages?

I notice that Sheiko #29 is only one of many programs on the spreadsheet. What are the others for and when might they be used? Is there a report somewhere to indicate the sort of success one might expect from this program?
 
Sunday

Squat
50% 5 1 185
60% 4 1 225
70% 3 2 260
80% 3 5 295
Bench press
55% 5 1 165
65% 5 1 195
75% 4 5 225
Front squat
40% 5 2 150
50% 4 2 185
60% 3 3 225
 
I'll see what I can dig up TR, might be this weekend before it gets posted. Hope things are going great for you guys!
 
Nice work FF. And you've been away from lifting for how long? I hate you!
biggrin.gif
 
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