went to see a performance at dansens hus last week. the video above is from a repetition the band had, and I think it shows the atmosphere they had on stage. the title was ”shake it like nina simone” and of course they played ”baltimore”.
almost every lift has been done as scheduled. a few times I have pushed the limits a little bit, just to see where I am currently at in the grander sense of it all.
recent lifts include, but are in no way limited to, the following:
- bench: 132.5 kg (with pause)
- squat: 190 kg
- deadlift: 230 kg
which nets me a comfortable total just north of 1200 lbs. goal, meet check. been doing sheiko cycles consistently since september 2016. I take it my body has, finally, adjusted to some decent training volume.
summer is so close I can smell it. this year I will be working, something I am looking forward to. the opportunity I have been given can provide valuable experience. also, I hope to make new contacts and expand my professional network.
be good to each other.
for those who are interested in wargaming, huge (but anticipated) news broke yesterday: games workshop will release a new edition of warhammer 40k. my summer project will most likely be to paint a couple of minis.
spring has been really interesting. delivered ”my” first baby. I have met so many interesting individuals and seen so much stuff I can’t really write about.
lifting has progressed according to plan. doing sheiko #30 (volume) now, will follow up with 31 (volume) and most likely 32 (peak, PR) after that. today, with 20 weeks of grueling volume behind me, I could work up to three easy squat singles at 180 kg. not impressive numbers if compared to other lifters, but I am really happy about it.
might have an inflammatory process in my right elbow. will try some local anti-inflammatory gel and see if that does the trick. apart from that, bench has also felt great lately.
be good to each other.
little more than a month has passed since I, finally, joined a real barbell club instead of a run-of-the-mill commercial gym. it should be noted that the ”new” gym is open for everyone, has really cheap rates and welcomes every member.
sheiko #31+32 (eight weeks) are done and I’m currently doing four weeks of #37 due to it not being as strenuous as #32. try to think of #37 as deload but still with 1000+ reps. will follow up with another eight weeks of 31+32 or possibly 32+32 and take it from there.
I have not tested for max strength since last summer and I look forward to doing so (probably in july). however, I have established new base levels during my volume blocks. on an ordinary day in the middle of my volume blocks, I can now squat 185 kg, bench 125 kg (competition paused) and deadlift 220 kg. have not tried greater numbers yet.
big goals (200kg squat, 300 lbs bench and 500 lbs dl) looms on the horizon. I am looking forward to getting those numbers and to the experiences I will make while improving to that level.
be good to each other.
came to think of this film, beasts of the southern wild. I saw it the first time not long after my maternal grandfather passed away after the cancer had overwhelmed him despite extensive surgery.
for many that I know, their grandparents are not hugely important figures in their lives. this may of course be due to geographical distance or just that some families tend to be less close for whatever reasons. in my case, my maternal grandparents have always been very close, something for which I am very thankful and consider myself extremely lucky to have experienced. make an effort to tell those around you, directly or through your actions, what they mean to you. all too soon, they will not be there anymore.
surprising noone, I am not alone in associating to this film with regards to mourning a loved family member.
when I am not watching clips on internet, I go to the gym. membership at the local commercial gym has (finally) been cancelled. don’t get me wrong, though. going there for the last year has taught me a lot about people in general and about me lifting in particular.
stuff I have learned about commercial gyms so you who read this doesn’t have to
- 90 % of the clientele lacks any and all interest in getting strong, they just want to fuck around on instagram.
- gym guys are the absolute worst in terms of yelling, screaming and making inadequate noises.
- the people there does not see a problem with taking the equipment of ”your” platform while you are away for a minute refilling your water bottle. better get a gym buddy who can watch the stuff!
- avoid going to the gym from 430pm until 7pm to avoid queues and [idiots]max (disclaimer: this is a very optimistic approximation!)
visited and paid the fee at the local weightlifting club instead. let’s see how that turns out. they seemed nice enough at first sight, though.
actual lifting highlights for the last week was when I went to the gym while be sub-febrile and aching all over. while benching I could do my sets of two measly paused reps at 106 kg without issue. before calling it quits, I wanted to see how many I could squeeze out. did five paused reps at 106 kg without issue. while the big numbers are, obviously, some distance in the future it still felt really good. I AM GETTING STRONGER.
so, I finished my sheiko plan for 2016. at times, it hurt. did #29, #30, #31 and almost #32 due to illness. luckily, #32 is just a peaking cycle. still got some good lifts in but did not go for a new max. could easily repeat previous maxes, though, and I guess that counts for something.
after eating like a pig during the holidays I decided to go for a new sheiko cycle of 12-16 weeks. ideally, I will do 12 weeks, deload and then go for another 12 weeks.
at the end of january I will change gyms. for the last year, I have not only been lifting at work but also at the local commercial gym. now I have been in contact with a real weightlifting club. despite the name, they have not only weightlifters but also powerlifters. I think of this as a place where I can learn a lot of things.
some of my plans for the year are as follows, in no specific order:
- squat 190 kg
- bench >125 kg
- deadlift 230 kg (i.e. just over 500 lbs)
- sign my new work contract (I got the job mentioned here)
- finish dark souls 3
for me personally, I have good reason to believe this year will be as good as 2016 was but in other ways. now I’m counting the days for a big goal of mine and if the plan holds, and I am pretty certain it will, I will reach that goal in just over one year.
be good to each other.
the second week, out of four, in the volume block is over. it offered some recovery while still doing a lot of sets with the barbell.
what I like with sheiko so far (6 weeks in)
- submaximal work: no risk of injury, I can train technique (neuronal pathways ftw)
- lots of sets: I look cool as everyone else at the crap gym does three sets of microreps and leaves
- lifting a lot means I sleep like a baby: I enjoy sleeping
- feeling swole: being somewhat fat but feeling muscular and strong is great
- stuffing my fat face with food: I like eating food, can refer to gainz/recovery/russians
what could be different
- having superhuman strength without needing to lift weights: damn you, fate *shakes fist*
- getting paid to lift: guess I need to buy more lottery tickets
in all fairness, the two points of possible improvement cannot be blamed on boris. at least not in full.
next week (w3 in sheiko #30) will be a bit heavier with regards to total volume. for instance, tomorrow is bench+squat+bench+squat. then comes assistance and builders. it will probably take me a little over two hours to complete. luckily I have a few good playlists to work through.
looked at my plan the other day. planning for a minor peak in the beginning of december (singles 100-105 % of current maxes) and then, hopefully, a greater peak just before the end of the year. there will be no world records, obviously, but I feel really good about the whole thing.
outside of the gym, there are only positives. a few are listed below:
- most likely scored an interesting job (they are calling my references and those are damn good). won’t start until summer next year, tough, but if I don’t come off as a complete idiot there might be a complete career in store for me.
- life at home feels really good. we try to maximise/optimise quality time. right now, money is tight for a week or so (some unexpected expenses). luckily I had put a little cash away and could arrange a (cheap) date-night yesterday.
- my stress levels are significantly decreased.
- I put in good work…at work. at least I put in hours and get results out of it. can probably improve in various ways, though.
be good to each other.
this morning I did w1d2 on sheiko #30. it hurt in the end.
I liked #29. that might be due since it is a ramp-up to real sheiko. handled the volume in #29 really well. it did not differ very much form my 5/3/1 with boring but big variation.
however, it seems that #30 will be a tough nut to crack. week one and three are supposed to be hard. we’ll see how my body handles it. as of right now, the entire upper body hurts. at the same time I’m having a great time in the gym.
while we’re on the topic of things I like, I really like what I am doing right now: educating myself to be of use to other people.
intended to write a long thoughtful post about sheiko. will do it later this week.
be good to each other!