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patricky
10-03-2011, 12:38 AM
Well I can't do squats, don't have a spotter and I'm missing equipment. So there is no point in Westside. Deicded to go back to what worked for me in the past.

Bench
1x5 60kg, 2x4 60kg, 2x3 75kg, 2x3 85kg, 3x2 90kg, 2x3 85kg

Dumbbell rows 43kgx5, 53kgx5, 53kgx 3 left x 5 right. Surprised I was so strong. Grip was the only limiting factor.

Bench
1x5 60kg, 1x5 70kg, 3x4 80kg.

Exausted after all that.

BULK_BOY
10-03-2011, 08:48 PM
Nice work Patrick.

patricky
10-05-2011, 03:47 AM
Cheers mate.

patricky
10-05-2011, 03:48 AM
LOL insane workout today. I must say #40 is much harder in practice than on paper. Workout lasted 3 and a half hours. Had a few more sets of rack deads to do, but my back hasn't fully recovered from the bad squats last week.

Deadlift, 1x4 110kg, 2x4 130kg, 2x3 155kg, 2x3 175kg, 4x2 185kg
Bench, 1x8 60kg, 1x7 60kg, 1x6 60kg, 1x5 70kg, 1x4 75kg, 2x3 80kg, 2x2 85kg, 3x1 90kg, 2x2 85kg, 1x3 80kg, 1x4 75kg, 1x6 70kg, 1x8 60kg, 1x10 60kg
Rack deadlifts, 1x5 130kg, 1x4 155kg, 1x3 176kg

Another great thing about this is my grip gets worked extremely hard. Sure to help my lagging farmers walks.

patricky
10-07-2011, 02:43 AM
Log press 60kgx 6 reps
Bench press 1x5 60kg, 2x4 60kg, 2x3 75kg, 6x2 85kg
Dumbbell rows 53kgx3x5. Easy, grip is really improving.
Dips 5x6
JM press 40kgx2x10, 30kgx10, 35kgx2x10 Great pump.

patricky
10-08-2011, 09:11 PM
Sweet workout today apart from some back pain.
Yoke carry 160kgx1 lap, 200kgx1 lap, 230kgx1 lap PR.
Farmers walk 55kgx5 laps

patricky
10-11-2011, 01:16 AM
Alright workout today. Although my dumbbell rows were weak

Bench 1x5 60kg, 1x4 60kg, 2x3 75kg, 6x2 85kg. Easy.
Dumbbell rows 53kgx5, 55.5kgx5, 53kgx5 right, x1 left.
Dips 5x8. Easy.

patricky
10-12-2011, 03:01 AM
Sweet workout today although I tore a bunch of skin off my right hand warming up with deadlifts and still had to do like 15 more sets with missing skin. Oh well training like this toughens a man up. Workout was about 2 hours.

Deadlift
1x3 100kg, 2x3 140kg, 4x2 140kg, 1x4 100kg, 1x4 140kg, 2x3 160kg, 5x2 180kg.

Bench
1x5 60kg, 1x5 60kg, 2x4 75kg, 2x3 80kg, 3x2 85kg, 2x3 80kg, 2x5 75kg, 1x7 60kg, 1x9 60kg.

Bench work is easy as hell. Because I based my percentages off of my max after a long layoff which was 105kg. I'm probably up to a 1RM of 125kg now.
But I won't test my max till this program is over. I know how much is screws thing up to constantly test my 1RM on Sheiko.

patricky
10-14-2011, 01:04 AM
Sweet workout today.

Seated log press
60kgx5, 70kgx4, 80kgx1, x fail

Dumbbell rows
53kgx9 huge PR, 53kgx5, 53kgx4 left, 5 right

Bench
60kgx5, 60kgx5, 75kgx2x3, 85kgx7x3

All in all a good workout.

BULK_BOY
10-14-2011, 10:40 AM
Looks solid to me. Nice work.


Gotta do some more Log Presses again..........

patricky
10-14-2011, 09:46 PM
Looks solid to me. Nice work.


Gotta do some more Log Presses again..........

Cheers man. Log presses are brutal, lol.

patricky
10-14-2011, 09:46 PM
Strongman day today. Didn't do farmers walk because my right hand is still healing. Will do it tomorrow.

Yoke carry 160kgx 1 lap, 200kgx 1 lap, 240kgx 1 lap. HARD! PR! Will have to deload next week. Now I can say I've carried twice my bodyweight, woohoo.

patricky
10-17-2011, 01:45 AM
Good workout today. I had a lot of fun with the log. Definately getting stronger. Grip is an issue this workout as always

Log cleans and press
60kgx5, 80kgx5 singles

Bench
1x5 60kg, 1x4 75kg, 2x3 85kg, 2x3 100kg, 3x2 105kg

Dumbbell rows
55kgx6, 55kgx5, 55kgx4. Stupid grip.

patricky
10-17-2011, 04:57 AM
Found out from a competing strongman that I've been using bad form on my farmers.
He taught me the proper form and as a result my farmers walk is more.

65kgx1 lap, 85kgx1 lap, 95kgx1 lap PR.

NickAus
10-17-2011, 05:06 AM
Congrats on the PR!!

patricky
10-17-2011, 05:36 AM
Congrats on the PR!!

Cheers man. Felt like I was stuck on 85kg forever lol.

BULK_BOY
10-18-2011, 06:28 PM
Farmer's walk is my favorite Strongman event. Nice job mate. Keep it up!!! ;)

patricky
10-19-2011, 02:25 AM
Farmer's walk is my favorite Strongman event. Nice job mate. Keep it up!!! ;)

Cheers man. I love it too, but it's brutal on the hands once you go heavy.
Recently I seem to progress better on the strongman events than the typical gym lifts.

patricky
10-19-2011, 02:36 AM
Workout from hell today. Lasted 4 and a quarter hours. I've decided that the #40 is too much for deadlifts for me at this stage. The percentages are too high. Great for bench though.

Going to continue with the #40 for bench but do #29 for deads. Besides it'll be a nice deload for my max in 2 weeks.

Floor press
90kgx5x3

Deadlifts
100kgx1x4, 140kgx1x3, 160kgx2x3, 180kgx2x2, 200kgx3x1, 180kgx2x2

Bench press
60kgx1x6, 75kgx1x5, 85kgx2x4, 90kgx2x3, 100kgx3x2, 90kgx2x3, 85kgx1x5, 75kgx1x9, 60kgx1x11

Rack deadlifts (below knee).
140kgx1x5, 160kgx2x5, 180kgx2x4

patricky
10-21-2011, 07:20 AM
Good workout today. Reached 2 PR's. Amazing what you can do when you're not a victim of alcoholism.

Seated log press
60kgx5, 80kgx2 PR, 60kgx6

Bench
60kgx5, 75kgx4, 85kgx2x3, 100kgx3x6

Kroc rows
55kgx15, PR used straps, no point letting weak grip ruin my lats.

Bench
1x6 60kg, 1x6 75kg, 4x6 85kg

patricky
10-23-2011, 01:08 AM
Strongman deload day.

Yoke carry
160kgx1 lap, 200kgx1 lap easy and fast!, 220kgx1 lap. Pretty spewing because now I'm getting ankle/calve pain now from the yoke.

Farmers walk 75kgx1 lap, easy and super fast, 95kgx1 lap, felt easier than last time Should be good for 105kg next week..

patricky
10-23-2011, 01:59 AM
Fell to temptation and did 105kg farmers walk x1 lap. PR

BULK_BOY
10-24-2011, 08:15 PM
Fell to temptation and did 105kg farmers walk x1 lap. PR

Nice. Congrats.

patricky
10-25-2011, 07:06 AM
Cheers mate. Maybe you should give sheiko a try? I have all the routines if you want them.

patricky
10-27-2011, 08:54 PM
Some great news and some bad news.
The bad news is that I got absolutely drunk on Tuesday night. Was hungover and didn't eat anything on Wednesday. And Thrusday wasn't that great either. I had a slipup but I'm determined not to let it happen again

However I tested my deadlift 1rm today and it has gone up greatly. Previous best was 227.5kg, today I got 235kg and had more in the tank. Thought I'd give my back a break though.

Deadlifts
60kgx1, 100kgx3, 140kgx1, 180kgx1, 230kgx1, 235kgx1

thecityalive
10-27-2011, 09:04 PM
Congrats on the big pull!

patricky
10-27-2011, 11:22 PM
Congrats on the big pull!

Cheers mate. I'm really happy with it.

patricky
10-28-2011, 01:49 AM
Tested my bench 1rm to base the next months percentages off of. Got 130kg. Felt like I could do more. It went up easier than the 130kg before I went on holiday. So that's good.

Bench
60kgx3, 100kgx1, 120kgx1, 130kgx1

patricky
10-28-2011, 01:50 AM
I'm also going to add front squats as a replacement to back squats in my routine. Let's hope it works out.

patricky
10-29-2011, 10:44 PM
Well I reached a yoke carry PR today. Did 250kg without dropping and to be honest I pushed myself too hard. Had farmers walk to do but mentally I'm not up to it. I'll do them tomorrow.

This means I've added 30kg to my yoke carry in 1 month. Not bad progress.

Yoke carry
160kgx16 metres, easy and fast, 250kgx16 metres SLOW AND EXTREMELY HARD!

patricky
10-31-2011, 04:00 AM
Farmers walk
75kgx 15 metres, 85kgx15 metres, 95kgx15 metres

Log clean and press
87.5kgx 5 singles PR

Bench
60kgx5, 80kgx2x4, 90kgx2x3, 105kgx2x3, 110kgx3x2, 105kgx2x3

Front squat
60kgx5, 60kgx4, 70kgx2x3, 80kgx2x3 Ugh these felt terrible. Caused great problems to my shoulders and afterwards movement felt limited. Back was fine so that's good. But going to hold them off till I get a front squat harness.

Had more to do, but after the frustration with the front squats I'll do the rest tomorrow.

BULK_BOY
11-03-2011, 06:45 PM
Yaaa Farmer's Walk!:clap:

Nice work Patrick. Keep it up. PRs just keep falling.........

patricky
11-03-2011, 11:55 PM
Yaaa Farmer's Walk!:clap:

Nice work Patrick. Keep it up. PRs just keep falling.........

Cheers mate. I hope they keep falling.

patricky
11-03-2011, 11:57 PM
Felt depressed and psychotic on tuesday. So I missed Wednesdays workout.
Decided to start fresh again on Monday. So I tested my bench 1rm to base my percentages off of.

Bench
60kgx3, 100kgx1, 120kgx1, 132.5kgx1 PR.

patricky
11-05-2011, 11:58 PM
Strongman deload today.
Weird that the yoke felt so heavy at only 200kg when I did 250kg last week. Just as well it was a deload day.

Yoke carry
160kgx15 metres, 200kgx15 metres

Farmers walk
75kgx15 metres, 95kgx15 metres, 105kgx15 metres. Had no problem at all gripping it. Grip is really improving. Next week I'll try 110kg.

patricky
11-07-2011, 03:29 AM
Well it was a good workout today. Reached 2 PR's. Howeve3r due to some stupid rib cramp I had to stop 4 sets early.

Log clean and press
90kgx5 singles. PR.

Bench
60kgx5, 80kgx2x4, 95kgx2x3, 105kgx2x3, 115kgx3x2, 105kgx2x3

Dumbbell rows
65kgx8 PR, 65kgx5

Bench
100kgx2x4

BULK_BOY
11-07-2011, 06:40 PM
Props on the PRs mate. Keep it up.

patricky
11-09-2011, 01:20 AM
Props on the PRs mate. Keep it up.

Cheers mate. They keep falling but it's bloody hard work, lol.

patricky
11-09-2011, 01:20 AM
Decided to split today up into 2. I had rack deadlifts to do which were 235kgx3x2. There was no way I was going to get that after the deadlifts. So I'll do the second part tomorrow. Note this is only for the 1st week of sheiko #40.

Floor press
100kgx5x3 easy

Deadlifts
1x4 100kg, 2x4 140kg, 2x3 160kg, 2x3 180kg, 4x2 200kg, HARD

BULK_BOY
11-10-2011, 07:01 PM
1st week? Crikey mate. Damn Heavy start there. Give it what you can.



Then giver more. ;)

patricky
11-12-2011, 11:59 PM
1st week? Crikey mate. Damn Heavy start there. Give it what you can.



Then giver more. ;)

Will do :)

patricky
11-12-2011, 11:59 PM
Reached a HUGE log press PR today. Best ever log lift was 90kg and best ever military press was 95kg. However today I manged to get 100kg with the log clean and press. Stoked as

Log press
100kgx1 PR

Also I'm having serious issues with the yoke. My ankles and calves KILL me every time I do them. So I've ordered some ankle braces. Hope it helps.

Yoke carry
80kgx2x15 metres, 160kgx2x15 metres, 200kgx2x15 metres

patricky
11-13-2011, 02:46 AM
Did some yoke carry with shoes on and it make a heck on a difference.
Still hurt but no where near as bad.

Yoke carry 200kgx4x15 metres.

patricky
11-14-2011, 04:17 AM
Farmers walks
75kgx15 metres, 95kgx2x15 metres, hmmm haven't really improved, these felt hard

Bench
1x5 60kg, 1x4 80kg, 2x3 90kg, 6x2 105kg

Dumbbell rows
73kgx3x5 huge PR.

Dips
3x8

Glute ham raise
x5 reps, x4 reps, x4 reps

patricky
11-18-2011, 01:51 AM
Missed wednesdays workout so decided to do it today.
Will do todays tomorrow.

Floor press
100kgx5x3

Deadlifts
100kgx5, 140kgx4, 160kgx2x3, 190kgx5x2

Deadlifts felt weak, probably because of all the glute ham raise practice I had.

patricky
11-19-2011, 04:21 AM
Bench
60kgx1x5, 100kgx2x3, 105kgx7x3

patricky
11-20-2011, 12:39 AM
Woohoo! Been trying for months and I finally closed the CoC 2.5 gripper. Sweet!
To think I'm only 1 level away from closing the no 3. This doesn't feel real.

patricky
11-21-2011, 01:34 AM
Was REALLY strong today. The 120kg bench felt like nothing. 2 weeks to go till I've finished this cycle and I reckon I should have a 137.5kg bench if not more by then.

Bench
100kgx2x3, 105kgx2x3, 120kgx3x2

patricky
11-23-2011, 10:35 PM
Deadlifts
100kgx5, 140kgx1x3, 160kgx2x3, 180kgx2x2, 210kgx3x1, 180kgx2x2

Floor press
100kgx5x3

Rack deadlifts
160kgx1x5, 180kgx2x5, 200kgx1x4, had 3 more sets to do but I was about to fail so I cut it short.

Good workout!

patricky
11-27-2011, 12:26 AM
Good workout today.
Beet my seated log press PR by 2 reps, sweet.
Lowered the weight on the dumbbell rows as I felt I was cheating too much.

Seated log press
60kgx3, 80kgx4

Bench press
60kgx5, 100kgx2x3, 105kgx6x3, 100kgx4x6

Dumbbell rows
43kgx5, 53kgx5

Glute ham raise
3 reps PR

BULK_BOY
11-27-2011, 09:29 PM
No stopping you bro. Solid work in here. Solid.

patricky
11-28-2011, 01:40 AM
No stopping you bro. Solid work in here. Solid.

Cheers for the inspiration bro :)

patricky
11-29-2011, 12:02 AM
Sweet workout today.
My log press is going up FAST. I think I have some serious potential for that lift.

Log clean and press
92.5kgx 5 singles PR

Bench
60kgx4, 80kgx4, 100kgx2x3, 105kgx3x3, 115kgx4x2

Barbell rows
60kgx5, 90kgx3 weak, 80kgx3 weak, really need to work on these

patricky
12-02-2011, 09:07 PM
Well it was an extremely good day today.
I thought I'd test my bench 1rm. I was hoping for 135kg. I went for it and it was HARD. I thought what the hell might as well go for 140kg. And I got it!

Sheiko is an extremely productive way of training. That's 7.5kg of extra weight I pressed in 3 weeks. And this is coming from someone who started with an 80kg bench.

Bench
60kgx3, 100kgx1, 120kgx1, 135kgx1 PR, 140kgx1 huge PR.

patricky
12-03-2011, 01:53 AM
Felt like workout out. So I tested my log clean and press 1rm.

I got 105kg, almost fell over and broke my neck though as I lost balance.

Log clean and press
105kgx1 PR.

Seems like I'm making really solid progress, I wonder when this'll dry up. Not too soon hopefully

patricky
12-03-2011, 07:13 PM
It was time to test my deadlift 1rm today.
I felt weak right from the start. I got 240kg, but it was a real grinder and my grip was weak. Pretty spun out that I was able to increase my bench 7.5kg but my deadlift only went up 5kg. Oh well, progress is progress.

Deadlifts
60kgx3, 100kgx1, 140kgx1, 180kgx1, 200kgx1, 220kgx1, 240kgx1 PR

patricky
12-04-2011, 12:11 AM
Just realised something today.
My upper back is way behind the rest of me.
I can bench 140kg but can barely row 100kg.

From now on my routine will look like this

Monday
Sheiko

Tuesday
Lats

Wednesday
Sheiko

Friday
Sheiko

Saturday
Lats

Sunday
Strongman events

patricky
12-04-2011, 12:12 AM
Barbell rows
60kgx5, 80kgx5, 70kgx5, 70kgx5

Pulldowns
40kgx8, 80kgx1, 60kgx3x5

patricky
12-04-2011, 03:42 AM
Though I would do some farmers walks since I haven't done them in weeks.

Did 115kg each hand although I was only able to carry them 10 metres.

patricky
12-06-2011, 11:06 PM
Good day today although I overated my log press strength.

Log clean and press
100kgx1

Bench
60kgx1, 100kgx2x3, 110kgx2x3, 120kgx3x2, 110kgx2x3, 100kgx5x4

Finished that up with a huge protein shake with leucine and dextrose.

patricky
12-09-2011, 10:12 PM
Beat my farmers walk by 10kg. Weird because when I first attempted it Today I was barely able to get it off the ground.

Tried again and got it. Although now my hands are an angry deep red colour and bruised.

Farmers walk
115kgx15 metres. PR. 5KG away from bodyweight.

patricky
12-09-2011, 11:41 PM
Thought I would see how much I could military press

Got 100kgx1, which is 5kg above my previous personal best. Sweet.

Military press
20kgx4, 60kgx1, 100kgx1 Grinder.

patricky
12-10-2011, 11:20 PM
Yoke carry
80kgx15 metres, 160kgx15 metresx2, 200kgx15 metresx2

patricky
12-12-2011, 12:17 AM
Doing a Westside cycle just as an experiment.

ME bench
Floor press
69kgx3, 100kgx1, 120kgx1, 125kgx1, 112.5kgx2x1

Dumbbell bench
33kgx2x8

JM press
60kgx2x8

Dumbbell rows
48kgx3x5

BULK_BOY
12-12-2011, 09:17 PM
Like an unstoppable Freight Train......Patrick just carries on and on and on. Nice job mate. ;)

patricky
12-13-2011, 12:19 AM
Like an unstoppable Freight Train......Patrick just carries on and on and on. Nice job mate. ;)

Cheers man :)

patricky
12-13-2011, 12:19 AM
ME lower
Rack deadlifts below the knee
60kgx3, 100kgx1, 140kgx1, 180kgx1, 220kgx1, 240kgx1, 250kgx1 PR

Glute ham raise
5 reps, 4 reps HARD.

patricky
12-15-2011, 01:22 AM
DE upper
Speed bench
90kgx8x3

Dumbbell bench
43kgx2x8 PR

JM press
70kgx2x8 PR

Lat pulldown
70kgx3x5 PR

Bodyweight is 121.5kg. Down from 124kg yesterday.

patricky
12-16-2011, 01:06 AM
DE lower
Speed deadlifts
155kgx6 singles

Glute ham raise
4 reps, hard but with perfect form, 3 reps, hams are on fire after that.

Bodyweight is down to 120kg. So a loss of 4kg since Wednesday.

patricky
12-17-2011, 12:26 AM
Well I went for a bench PR today. I did it to see if indeed I was progressing on the Westside. Had I not then I would have at least known what to base my percentages off of.

Anyway I managed to bench 145kg. A 5KG PR in 2 weeks, not bad, not bad at all

So to sum it up I gained 7.5kg in a month with sheiko and 5 kg in 2 weeks with Westside.

Westside is obviously good. I will stick with it.

Bench
60kgx3, 100kgx1, 120kgx1, 145kgx1

patricky
12-18-2011, 12:31 AM
Weak day today.
Did 115kg farmers walks and only got it for 8 metres less than last time.

Farmers walks
115kgx 8 metres, 95kgx8 metres.

patricky
12-18-2011, 10:05 PM
ME upper

Incline bench
60kgx3, 100kgx1, 110kgx1, 120kgx1 PR, 110kgx 5 singles

Dumbbell bench
46kgx7, 46kgx8 PR

JM press
75kgx2x8 PR

Dumbbell rows
53kgx2x5

patricky
12-19-2011, 11:42 PM
ME lower
Deadlifts
70kgx1, 110kgx1, 150kgx1, 190kgx1, 245kgx1 PR

patricky
12-21-2011, 10:55 PM
DE upper
Speed bench
95kgx8x3

Dips
10 reps blue band, 6 reps no bands