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03-26-2013, 11:14 PM
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#25651 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
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Originally Posted by instantneedles 
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.
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03-26-2013, 11:26 PM
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#25652 | | I *Fwap* *Fwap* *Fwap* to RS
Join Date: Sep 2011 Location: Surrey
Posts: 1,526
Thanked 903 Times in 320 Posts
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Every once in a while, someone has to come in here to pick a fight
Why can't we all be friends  Posted via RS Mobile | |
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03-26-2013, 11:26 PM
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#25653 | | RS controls my life!
Join Date: Mar 2012
Posts: 768
Thanked 562 Times in 245 Posts
| Quote:
Originally Posted by instantneedles 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
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03-26-2013, 11:27 PM
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#25654 | | I LOVE SQWAT
Join Date: Apr 2001 Location: Richmond
Posts: 1,257
Thanked 660 Times in 219 Posts
| Quote:
Originally Posted by broken_arrow 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!
Last edited by red_sir; 03-26-2013 at 11:39 PM.
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03-26-2013, 11:45 PM
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#25655 | | My homepage has been set to RS
Join Date: Nov 2007 Location: Vancouver
Posts: 2,205
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I wanna try some of the programs you guys are doing, but I'm just loving 5/3/1 too much to stop now.
__________________
"I grip the bar with no gloves because it gives me the feeling of gripping a nice hard cock"
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03-26-2013, 11:52 PM
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#25656 | | I LOVE SQWAT
Join Date: Apr 2001 Location: Richmond
Posts: 1,257
Thanked 660 Times in 219 Posts
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5/3/1 is as good as any program out there. Just gets boring eventually. But I'll be back on it one day.
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03-26-2013, 11:58 PM
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#25657 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
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@ 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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03-27-2013, 12:00 AM
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#25658 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
| Quote:
Originally Posted by red_sir 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
Last edited by broken_arrow; 03-27-2013 at 12:12 AM.
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03-27-2013, 12:02 AM
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#25659 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
| Quote:
Originally Posted by Sid Vicious @ 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
Posted via RS Mobile | I think that being flexible with the 1 rm is the key! I'm just starting to figure that out now, lol.
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03-27-2013, 12:03 AM
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#25660 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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anyone ever train a girl?
not fat or skinny, just looking to lean out a bit
i was thinking of putting them on stronglift
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03-27-2013, 12:13 AM
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#25661 | | OMGWTFBBQ is a common word I say everyday
Join Date: Jun 2006 Location: richmond Lah!
Posts: 5,459
Thanked 474 Times in 224 Posts
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Originally Posted by jc95 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. Posted via RS Mobile | |
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03-27-2013, 12:14 AM
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#25662 | | Proud to be called a RS Regular!
Join Date: Dec 2012 Location: Vancouver
Posts: 121
Thanked 172 Times in 39 Posts
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Originally Posted by jc95 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.
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03-27-2013, 12:35 AM
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#25663 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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Originally Posted by LC21 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.
Posted via RS Mobile | 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 Posted via RS Mobile | |
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03-27-2013, 01:06 AM
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#25664 | | RS.net, where our google ads make absolutely no sense!
Join Date: Jun 2005 Location: Vancouver
Posts: 937
Thanked 268 Times in 93 Posts
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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.
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03-27-2013, 08:32 AM
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#25665 | | My homepage has been set to RS
Join Date: Nov 2007 Location: Vancouver
Posts: 2,205
Thanked 1,605 Times in 536 Posts
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Originally Posted by L0uie69 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?
__________________
"I grip the bar with no gloves because it gives me the feeling of gripping a nice hard cock"
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03-27-2013, 08:57 AM
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#25666 | | I Wanna Go Fast!
Join Date: May 2002 Location: Nomadic
Posts: 5,907
Thanked 2,393 Times in 587 Posts
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Originally Posted by bmwx1 You guys can stay in your bubble and kissing each other asses. |  Cheeseburgers don't count
Last edited by JDął; 03-27-2013 at 09:04 AM.
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03-27-2013, 09:58 AM
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#25667 | | RS.net, where our google ads make absolutely no sense!
Join Date: Jun 2005 Location: Vancouver
Posts: 937
Thanked 268 Times in 93 Posts
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Originally Posted by The_Situation 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
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03-27-2013, 01:40 PM
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#25668 | | I contribute to threads in the offtopic forum
Join Date: Apr 2007 Location: n zone
Posts: 2,660
Thanked 1,910 Times in 606 Posts
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Originally Posted by bmwx1 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 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
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03-27-2013, 04:35 PM
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#25669 | | Where's my RS Christmas Lobster?!
Join Date: Nov 2012 Location: Vancouver
Posts: 832
Thanked 1,186 Times in 239 Posts
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^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.
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03-27-2013, 04:38 PM
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#25670 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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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?
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03-27-2013, 04:40 PM
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#25671 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
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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.
Posted via RS Mobile
Last edited by instantneedles; 03-27-2013 at 04:47 PM.
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03-27-2013, 04:51 PM
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#25672 | | My homepage has been set to RS
Join Date: Feb 2012 Location: Vancouver
Posts: 2,118
Thanked 2,790 Times in 592 Posts
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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
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03-27-2013, 05:01 PM
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#25673 | | I LOVE SQWAT
Join Date: Apr 2001 Location: Richmond
Posts: 1,257
Thanked 660 Times in 219 Posts
| Quote:
Originally Posted by bmwx1 ^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... Posted via RS Mobile | |
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03-27-2013, 05:09 PM
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#25674 | | I STILL don't get it
Join Date: Aug 2006 Location: Vancouver
Posts: 468
Thanked 506 Times in 123 Posts
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Originally Posted by jc95 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  | |
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03-27-2013, 06:09 PM
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#25675 | | Where's my RS Christmas Lobster?!
Join Date: Sep 2012 Location: Vancouver
Posts: 814
Thanked 1,360 Times in 315 Posts
| Quote:
Originally Posted by jc95 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.  | |
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