Sheko trying to comeback

Discussion in 'Member Journals & Pictures' started by shreko, Oct 24, 2017.

  1. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 12/02

    Weight - 113.6kg

    Chest & Tri's

    Bike - 10 min

    Close Grip Bench -
    1 x 15 - 60kg
    5 x 12 - 80kg
    5 x 10 - 80kg
    SS with
    Push downs -
    6 x 12 - 40kg (narrow grip)
    5 x 12 - 30kg (wide grip)
    SS with
    Side Lateral Raises -
    11 x 15 - 5kg plates
    SS with
    Bike - 1 min

    Bike - 10min

    Good session this morning considering how shit I felt when waking up, massive weekend in yard and was close to 40deg both days. Hence the light body weight.

    Had decent workouts last Thursday and Friday but didn’t have time to log them.
     
    benn likes this.
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 19/02

    Chest & Tri's

    Bike - 10 min

    Rope Push downs -
    10 x 15 - 30kg
    SS with
    Close Grip Bench with Red Bands -
    10 x 15 - 40kg plus bands
    SS with
    Side Lateral Raises -
    10 x 15 - 5kg plates
    SS with
    Bike - 1 min

    Bike - 10min

    Had session everyday last week just struggling to find time to log them.
     
    Venkman, blindbodybuilder and Tom like this.
  4. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Tue 20/02

    Bi’s -

    Bike - 10 min

    Barbell Curls - with Fat Gripz
    8 x 15 - 20kg
    SS with
    Rev Barbell Curls - with Fat Gripz
    8 x 15 - 20kg
    SS with
    Ezi Bar Wrist Curl - palm up
    8 x 15 - 22kg
    SS with
    Ezi Bar Wrist Curl - palm down
    8 x 20 - 12kg
    SS with
    Bike - 1 min

    Bike - 5 min

    Normally do back with Bi’s but my back is cooked from doing landscaping for 10 hours yesterday at home.
     
    Tom likes this.
  5. RichPoonanny

    RichPoonanny Member

    Joined:
    Jul 28, 2017
    Messages:
    30
    Likes Received:
    17
    How you like the Fat Gripz mate?
    Always wanted to try them considering different gyms with thicker db handles give an immense pump, worth buying?

    They just slot over regular db's yeah?
     
  6. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Hey mate sorry for late response have been slack on here. For how cheap they are I recommend them give the forearms and bi's a good pump with less weight
     
    RichPoonanny likes this.
  7. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 12/03

    Have been absent from site for a few weeks now very busy at work and home. Have been hit up by a mate organising a Powerlifting Comp locally to have a crack at Bench Only 11 weeks away........ Going to start training towards it and just have a go, nowhere near in my best condition strength or fitness wise but who knows what could happen in that short amount of time....

    Decided to try Greg Nuckols 3 day per week bench program, start with Intermediate Medium Level, the progress to Intermediate High Level.

    Week1 - Day 1

    Bench Press -
    Warm Up
    5 x 5 - 100kg (paused)

    Seated DB Curls -
    4 x 12 - 15kg DBs
    SS with
    Seated DB Overhead Ext -
    4 x 12 - 15kg DB

    I am going to do Bike and use bands to warm up ect just don't want to worry bout writing that shit down for this program its something I will always to do to help my buggered foot so no need to list and takes me more time which I don't have enough of in my life.
    Have started off with a conservative predicted max and will bump it up gauging on how my AMRAP goes on Friday.
     
    Riley and blindbodybuilder like this.
  8. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Tue 13/03

    Back, Shoulders & Forearms -

    Bike - 10min

    Wide Grip Pulldowns -
    5 x 10 - 60kg
    SS with
    Rev Grip Pulldowns -
    5 x 10 - 60kg
    SS with
    Side Laterals -
    5 x 15 - 5kg plates
    SS with
    Bent Over Laterals -
    5 x 15 - 5kg plates
    SS with
    Wrist Curls -
    5 x 20 each way - 15kg

    Bike - 1min between sets

    Just keeping it light and higher rep to help my joints, I find forearm work helps my elbows which were bit sore today and after wrist curls come good.
     
  9. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Wed 14/03

    Week 1 - Day 2

    Bench Press - Paused
    Warm up
    1 x 8 - 60kg
    1 x 8 - 70kg
    1 x 6 - 80kg
    2 x 4 - 95kg
    2 x 3 - 110kg

    Ezi Bar Curl -
    1 x 50 - 22.5kg

    Ezi Bar Overhead Ext -
    1 x 50 - 22.5kg

    All moved well today
     
  10. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Fri 16/03

    Week 1 - Day 3

    Warmup

    Bench Press - paused

    1 x 5 - 60kg
    1 x 2 - 80kg
    1 x 2 - 100kg
    AMRAP
    1 x 11 - 110kg
    Was hoping for 12-15 reps

    Tri Pushdowns -
    4 x 8 - 40kg
    SS with
    Barbell Curl -
    4 x 8 - 40kg

    Ok session was hoping for a few more reps all good but means I only increase my working sets by 2.5kg not 5kg next week
     
  11. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 19/03

    Week 2 - Day 1

    Paused Bench Press - (TM 140kg)
    Warm Up
    1 x 5 - 60kg (40%)
    1 x 3 - 100 (70%)
    4 x 3 - 112.5 (85%)
    3 x 6 - 102.5 (75%)

    Ezi Bar Curls -
    4 x 12 - 35kg
    SS with
    Seated DB Overhead Ext -
    4 x 12 - 15kg DB

    All sets moved nice and quick, trying to adjust to flat feet when pressing which is really hard with my fucked foot due to vey limited mobility so my leg drive has suffered. Just need to find right foot placement. Due to comp being and IPF comp need feet flat.
     
    Riley and benn like this.
  12. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Wed 21/03

    Week 2 - Day 2

    Bench Press - Paused
    Warm up
    1 x 8 - 60kg
    1 x 8 - 70kg (50%)
    2 x 6 - 82.5kg (60%)
    2 x 5 - 95kg (70%)
    2 x 4 - 102.5kg (75%)
    3 x 3 - 112.5kg (80%)

    Alt DB Curl -
    1 x 50 - 15kg DB's

    DB Overhead Ext -
    1 x 50 - 15kg

    All moved well yesterday, real fast/ explosive off chest.

    I'm not going to log my Tuesday and Thursday workouts just hitting back, rear delts and side delts in higher rep ranges 12-20 range
     
    blindbodybuilder likes this.
  13. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Fri 23/03

    Week 2 - Day 3

    Warmup

    Bench Press - paused

    1 x 10 - 60kg
    1 x 2 - 80kg
    1 x 2 - 100kg
    AMRAP
    1 x 13 - 112.5kg (80%)

    Close Grip Bench -
    4 x 10 - 70kg
    SS with
    Barbell Curl -
    4 x 8 - 50kg

    Pretty happy with this mornings effort. This means my Training Max goes up 5kg next week instead of only 2.5kg because I hit over 12 reps
     
    blindbodybuilder and Venkman like this.
  14. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 26/03

    Week 3 - Day 1

    Paused Bench Press - (TM 145kg)
    Warm Up
    1 x 5 - 70
    1 x 5 - 100 (70%)
    4 x 3 - 120 (85%)
    3 x 8 - 105 (75%)

    DB Curls -
    4 x 12 - 35kg
    SS with
    Seated DB Overhead Ext -
    4 x 12 - 15kg DB

    All sets moved good. 120kg felt light considering I only had like 3 hours sleep last night
     
    Riley likes this.
  15. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Wed 28/03

    Week 3 - Day 2

    Bench Press - Paused
    Warm up
    1 x 8 - 72.5kg (50%)
    2 x 6 - 85kg (60%)
    2 x 5 - 100kg (70%)
    2 x 3 - 115kg (80%)
    1 x 1 - 127.5kg (90%)
    1 x 1 - 130kg

    My program called for 2 sets at 90% which is 127.5kg for my top sets but it moved very easily so I bumped last one up and it moved like butter to.
     
    blindbodybuilder likes this.
  16. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Fri 30/03

    Week 3 - Day 3

    Warmup

    Bench Press - paused

    1 x 10 - 60kg
    1 x 3 - 100kg
    AMRAP
    1 x 12 - 115kg (80%)

    Hammer Curls -
    3 x 12 - 15kg DBs
    SS with
    Laying Tri Ext -
    3 x 12 - 15kg DBs

    So means I bump my Training Max up by 5kg again due to getting 12 reps. This will have TM will be 147.5kg now
     
  17. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 03/04

    Week 3 - Day 1

    Paused Bench Press - (TM 150kg)
    Warm Up
    1 x 10 - 60kg
    1 x 5 - 100kg
    2 x 2 - 120kg (80%)
    1 x 3 - 120kg (80%)
    3 x 5 - 110kg (70%)

    Alt DB Curls -
    4 x 30 - 35kg
    SS with
    Laying DB Tri Ext -
    4 x 15 - 15kg DB's

    Moved real easy today, did a 3rd rep on last set of 120kg even though program called for 2. Could have done 5 comfortably I think.
     
    Tom likes this.
  18. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Thur 05/04

    Week 4 - Day 2

    Paused Bench Press - (TM 150kg)

    Warmup
    1 x 5 - 75kg (50%)
    1 x 4 - 90kg (60%)
    1 x 3 - 105kg (70%)
    2 x 3 - 112.5kg (75%)
    2 x 2 - 120kg (80%)

    All sets moved nice and easy
     
  19. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Sat 07/04

    Week 4 - Day 3

    Paused Bench Press

    Max Test Day

    1 x 8 - 60kg
    1 x 2 - 80kg
    1 x 1 - 100kg
    1 x 1 - 120kg
    1 x 1 - 130kg
    1 x 1 - 140kg
    1 x 1 - 150kg
    1 x fail - 155kg

    AMRAP
    1 x 5 - 130kg

    So I was hoping for over 155kg today but wasn’t meant to be, had an exhausting week at work but no excuses.
    So next week is deload then start new training block. I will set my training max at 155kg even though I failed and next block has more volume so see how I go
     
    Eidolon and blindbodybuilder like this.
  20. Eidolon

    Eidolon Bit Fatty

    Joined:
    Jul 5, 2015
    Messages:
    1,162
    Likes Received:
    462
    I wouldn't call the above a fail, mate. Getting stronger fast!
     
  21. shreko

    shreko Well-Known Member

    Joined:
    Aug 4, 2011
    Messages:
    2,380
    Likes Received:
    337
    Mon 23/04

    Started Greg Nuckols High Level 2 Day Bench Program

    Week1 - Day 1

    Bench Press - TM 145kg (paused)
    Warm Up
    4 x 5 - 116kg (80%)
    2 x 3 - 122.5kg (85%)

    Close Grip Bench -
    1 x 10 - 100kg
    3 x 8 - 100kg

    Cable Pushdowns -
    4 x 8 - 45kg
    SS with
    Ezi Bar Curls -
    4 x 8 - 45kg

    DB Bench Press -
    4 x 8 - 35kg DB's
     
    Riley and Eidolon like this.

Share this topic with friends