Sheiko 4 day prep weekly roundup week 1

"When I was 5 years old, my mother always told me that being shredded was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘shredded’. They told me I didn’t understand the assignment, and I told them they didn’t understand life."  - John Lennon 

I managed to drag myself away from the leaked photo's of Jennifer Lawrence's titties long enough to start the new Sheiko four day routine on Tuesday this week. I have quad strains on both legs as well as a bicep/brachialis strain on my left arm, so this seemed like an easy transition for three weeks prior to my week in Toronto with no access to a gym.  I subbed in safety squats for squats (to let my arm heal) and there are already a lot of front squats.  Weights are light so this isn't going to be too hard.  For bench I have gone close grip and knocked 5% off and I am doing 10x5 dumbell bench press on some days instead of bench.  Goal: heal the arm and quad and don't lose any strength.  

Maxes have been set for the three weeks at 405, 270 and 490.  I will then run the four day universal appropriate (with no changes) with 405, 275 and 505 as my maxes for ten weeks to take me up to November's meet.

So how did it go?  Well I wanged in a pile of bicep, tricep, shoulder work and this was awesome until about Friday (day 5).  Fuelled by my new favourite thing in the world (Dr Jeckyll) I have been getting a pretty solid pump most days.  I also went a little apeshit on the tire/hammer thing wanging out 40 hard which made my forearms hurt like balls by Saturday morning.  

Saturday morning sucked.  I went in and did my deadlifts (except for the top set which my forearms hurt too much to hold), tried some dips with a wheel then a half (no dice due to bicep pain), managed one weak assed set of incline dumbbell bench with 65s and went home.

Took some painkillers, realized I was a total pussy and went back for to the gym at lunch.  Managed abs, hypers, rev hypers (Sherwin we need a proper Rev Hyper) hammered the GHR for probably 7 sets including a 20 with hands on head, did some triceps with the rope thingy and finished off with some box jumps.  Managed a 42in standing box jump and failed a 48 twice. Pretty pleased with this, since I was struggling with ~34 inches back in late Spring.  Basically everything I should have done except the squats in depth and bench work.

Oh, and I got acupuncture this week.  Hurt like balls on the left leg when they turned up the juice.  Seemed to help for a day or two until I was stupid enough to do squats with a pause at half way which was a totally bad idea since this is exactly what hurts my legs.

Sunday went in with Kyle and did the Sunday swell.  Cable tricep four way superset.  Run the rack on chest press, fly, shoulder press, lat raise and did a bit of the Scotty machine.  Not sure what the fuck I was doing this week but something has seriously worked my rear delts.  I should really write this accessory stuff down.  

Pretty sad moment was had this week doing my quad measurements.  They don't seem to have budged since March and I have put on ~7lbs since then.  Currently sitting at 199lbs, ~21.5% Bodyfat (156lbs LBM which doesn't seem to be moving at all).  Either need to stick to 195-205 and recomp or cut down since I look like a bit of a slob at the moment.

Anyway, rest day Monday, will probably go do something gym related though.

Current goals for November meet:

Squat 420, paused bench 275, deadlift 520 @ 195.

Goals for August 2015:

Squat 495, paused bench 315, deadlift 600 @ 205 (not looking like a sack of shit

ideally).

Finally talked James into doing some much needed accessory work for some hypertrophy.