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-   Sports, Sports Entertainment and Fitness (https://www.revscene.net/forums/sports-sports-entertainment-fitness_35/)
-   -   OFFICIAL WORKOUT/TRAINING THREAD v2.0 (https://www.revscene.net/forums/659190-official-workout-training-thread-v2-0-a.html)

broken_arrow 03-26-2013 11:14 PM
Quote:
Originally Posted by instantneedles (Post 8196237)

however, i will say that static stretching has not been as effective for me lately.
Same! I just stretch my hip flexors, hamstrings and piriformis with 30 sec holds before I go to bed. I SMR (self myofascial release) everything else.

Phozy 03-26-2013 11:26 PM
Every once in a while, someone has to come in here to pick a fight

Why can't we all be friends :alone:
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GGnoRE 03-26-2013 11:26 PM
Quote:
Originally Posted by instantneedles (Post 8196243)
does it have a leg press at least? If yes, then just do it on the leg press

also dumbbell calf raises are less effective, but can still work the muscle if you know how to make the mind muscle connection

sit down, place a dumbbell in between your thighs, and raise you calfs in that position.

Doing it on a smith machine is also good because it locks the movement into position.
Yea it has a leg press so thats the only calf exercise I do.

Will try dumbbell calf raises
Thanks

red_sir 03-26-2013 11:27 PM
Quote:
Originally Posted by broken_arrow (Post 8196213)
Anyway, back on track...

This week mark the beginning of Sheiko Week 3 for me. Here is my little review of the program:

I will start with Cons:

It is a very 3 dimensional program in a way as you just focus only on bench, squat and pull. Squat days are intense, but Smolov gave you a better feel of accomplishment as you increase the working weight every week. Sheiko on the other hand just keeps it at the same weight (or % of your max) for the duration of the program. Bench press intensity is lacking. I get through bench press with only 30 sec rest in between sets. Deadlift - again, you never get to push yourself as the weight always remains the same.

Now for Pros:

I started adjusting my 1 rms to increase the intensity and it became more fun. So basically during week 1, I made my calculations based on 95% of my 1 rm for all the lifts, for week 2 I used 100% and now I'm going for about 105%. What I am saying is for anyone thinking about doing this program, do not be afraid to experiment with your percentages. The major Pro for me was the addition of assistance exercises. Just like with Smolov, if the day was very lower body intensive, I do not do anything that would put extra stress on my spine. If it was bench focused, I do a lot of pulling exercises.

To be honest, I don't think I will continue with Sheiko after I'm done Week 4. I want to make my own routine that will be something like:

Monday - squat/bench
Tuesday - Ed Coans deadlift routine
Friday - squat variation/bench or push variation...

Another word of advice for anyone thinking of doing Sheiko, invest in a foam roller and a lacrosse/tennis ball! They have been instrumental in my recovery, even more so than stretching.

I'll report back after Week 5 as this is when I get to test for my PRs and see if there were any results from Sheiko...
My knowledge of Sheiko is still limited, but from what I understand Sheiko has many individual subprograms that were designed to be run in succession. You are doing 37 right? I think that is one of the earlier programs (after 29) and wasn't designed to be extremely challenging like Smolov. The earlier programs were meant to get you used to the increased volume. As you progress through the individual programs, they will become more challenging and that is when you will get into peak shape and start smashing PR's.

What I'm trying to say is, don't give up on Sheiko too soon!

The_Situation 03-26-2013 11:45 PM
I wanna try some of the programs you guys are doing, but I'm just loving 5/3/1 too much to stop now.

red_sir 03-26-2013 11:52 PM
5/3/1 is as good as any program out there. Just gets boring eventually. But I'll be back on it one day.

Sid Vicious 03-26-2013 11:58 PM
@ broken arrow ive been having the same dilemma sheiko dl days look lame. So ive been theory crafting replacing it with cp (dunno if it might toast your cns) or running vanilla 531 deadlifts. Im definitely running sheiko 27 with super high 1rm tho
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broken_arrow 03-27-2013 12:00 AM
Quote:
Originally Posted by red_sir (Post 8196268)
My knowledge of Sheiko is still limited, but from what I understand Sheiko has many individual subprograms that were designed to be run in succession. You are doing 37 right? I think that is one of the earlier programs (after 29) and wasn't designed to be extremely challenging like Smolov. The earlier programs were meant to get you used to the increased volume. As you progress through the individual programs, they will become more challenging and that is when you will get into peak shape and start smashing PR's.

What I'm trying to say is, don't give up on Sheiko too soon!
Yup, #37. I know what you mean though. I will probably just do #32 right after as it seems to be the next step, and then make up my mind about Sheiko, haha.

EDIT: I will run #40! Seems like a good step up from #37

broken_arrow 03-27-2013 12:02 AM
Quote:
Originally Posted by Sid Vicious (Post 8196301)
@ broken arrow ive been having the same dilemma sheiko dl days look lame. So ive been theory crafting replacing it with cp (dunno if it might toast your cns) or running vanilla 531 deadlifts. Im definitely running sheiko 27 with super high 1rm tho
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I think that being flexible with the 1 rm is the key! I'm just starting to figure that out now, lol.

J.C 03-27-2013 12:03 AM
anyone ever train a girl?
not fat or skinny, just looking to lean out a bit
i was thinking of putting them on stronglift

LC21 03-27-2013 12:13 AM
Quote:
Originally Posted by jc95 (Post 8196304)
anyone ever train a girl?
not fat or skinny, just looking to lean out a bit
i was thinking of putting them on stronglift
I get my gf to train with me sometimes. I put her through the big compounds movements and a few assistance afterwards.

On a sidenote, anyone doing the DTP workout? It looks interesting, i might get it a shot.
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GFitTrain 03-27-2013 12:14 AM
Quote:
Originally Posted by jc95 (Post 8196304)
anyone ever train a girl?
not fat or skinny, just looking to lean out a bit
i was thinking of putting them on stronglift
I have. Make sure you do not mention much about size and mad strength gains. Some women can get sensitive about it.

instantneedles 03-27-2013 12:35 AM
Quote:
Originally Posted by LC21 (Post 8196315)
I get my gf to train with me sometimes. I put her through the big compounds movements and a few assistance afterwards.

On a sidenote, anyone doing the DTP workout? It looks interesting, i might get it a shot.
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I know for a fact jordanl250 has before for deadlifts, i recall him mentioning it before. The guy deadlifts 585 at 170ish bw. Not saying its the reason why he has such a strong lift, but who knows, it might have contributed a bit
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L0uie69 03-27-2013 01:06 AM
was able to finish the last heavy day for smolov with little to no pain, thursday is gonna be the last workout but it'll be fairly easy.

The_Situation 03-27-2013 08:32 AM
Quote:
Originally Posted by L0uie69 (Post 8196350)
was able to finish the last heavy day for smolov with little to no pain, thursday is gonna be the last workout but it'll be fairly easy.
Nice. What weight did you finish with?

JDął 03-27-2013 08:57 AM
Quote:
Originally Posted by bmwx1 (Post 8196166)
You guys can stay in your bubble and kissing each other asses.
https://i.chzbgr.com/maxW500/6791284992/h243D9550/
Cheeseburgers don't count

L0uie69 03-27-2013 09:58 AM
Quote:
Originally Posted by The_Situation (Post 8196453)
Nice. What weight did you finish with?
370 for 3 sets of 4. kept praying after every rep that my ribs wont go on this rep

Sid Vicious 03-27-2013 01:40 PM
Quote:
Originally Posted by bmwx1 (Post 8196092)
of course you won't be nice. No one has been nice. Whether I look shit or not, I know what works, I didn't come out as an E-trainer, red sir started bashing on stuff and aggravated it , all I did was offering my opinion. Oh I'm sorry truth hurts again? You guys just like agreeing with everyone else with what they say in their posts huh? Maybe grow a pair of nuts and voice your opinion, haters gonna hate, better to be hated than to be liked.
Btw nice glasses, working out doesn't help you getting out of the glasses and poor facial aesthetics
1. i have no idea what you're referring to as you posted nothing even remotely related to working out
2. opinions that are not based on empirical information are mostly trash, and should be treated as such


Quote:
Originally Posted by jc95 (Post 8196304)
anyone ever train a girl?
not fat or skinny, just looking to lean out a bit
i was thinking of putting them on stronglift
i train with my gf. vanilla 5x5 routine...make sure to try sumo dl before conventional

is350 03-27-2013 04:35 PM
^lol, I won't talk about something if I don't know about it. I didn't know about biceps, so I didn't even bother comment on what works for biceps. Tell me how is the heel strike during gait cycle (walking) different from a standard calve raise? Talking trash? I don't have time for that. You wanna continue? I was gonna stop. But if you wanna continue go ahead, I will play along.

J.C 03-27-2013 04:38 PM
can someone help me with my knee problem?
i've always had it even before i lifted
my knees are always cracking and making sounds, but they never actually hurt
never had any pain, but the cracking and sounds makes me feel like their going to snap or something lol
also never had any injuries, it just bothers me
anyway i can fix it?

instantneedles 03-27-2013 04:40 PM
PM me, im your living example

I remember u saying u were quad dominant so i think you have a similar case to me. Ill show u my rehab program/exercises that has been working for me.

One thing I will say is that the cracking sound is fine. It's when theres pain accompanying the cracking that you should start worrying.
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J.C 03-27-2013 04:51 PM
ya never had any pain or any other problems with it
if its too much work to fix it or if its fine i'll just ignore it

red_sir 03-27-2013 05:01 PM
Quote:
Originally Posted by bmwx1 (Post 8196791)
^lol, I won't talk about something if I don't know about it. I didn't know about biceps, so I didn't even bother comment on what works for biceps. Tell me how is the heel strike during gait cycle (walking) different from a standard calve raise? Talking trash? I don't have time for that. You wanna continue? I was gonna stop. But if you wanna continue go ahead, I will play along.
Please. I tap out. Let's not continue this any longer...
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truth 03-27-2013 05:09 PM
Quote:
Originally Posted by jc95 (Post 8196795)
can someone help me with my knee problem?
i've always had it even before i lifted
my knees are always cracking and making sounds, but they never actually hurt
never had any pain, but the cracking and sounds makes me feel like their going to snap or something lol
also never had any injuries, it just bothers me
anyway i can fix it?
have this too since forever. if i bend them they'll crack, if i lean on one foot for awhile it'll crack on the first bend. figured its something i'm just going to live with :badpokerface:

broken_arrow 03-27-2013 06:09 PM
Quote:
Originally Posted by jc95 (Post 8196795)
can someone help me with my knee problem?
i've always had it even before i lifted
my knees are always cracking and making sounds, but they never actually hurt
never had any pain, but the cracking and sounds makes me feel like their going to snap or something lol
also never had any injuries, it just bothers me
anyway i can fix it?
I've been getting a lot of cracking too. From what I heard, if there is no pain associated with cracking, you should be fine.

You should start foam rolling your IT Band. I bough a foam roller and FR my IT band + quads every night before bed time. I now rarely get cracking when I walk on even surface. However, the problem persists when I walk up and down hills/stairs.:okay:


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