Mehdi's Training Log [2009]

[holvoetn]

You wrote you wake up 4 days at 5am, what time do you wake up the rest of the week?

5th working day I usually wake up around 6h00 (I set the alarm).
Weekends depends a bit on my son but usually around 8h00 (he serves as alarm then ).

[Rocky89]

Did you have a busy week? You haven't posted your workouts.
Going out 3x the week can be pretty demanding sleep-wise, I suppose...

[Mehdi]

Speed Box Squats
8x2 67,5kg + light band

1/4 SQ
3x170kg
1x190kg

GHR
3x8

Ab rollouts
3x8 11kg db

[Mehdi]

Speed Bench
8x3 57,5kg mini band

2db ohp + clean
1x28,5kg
1x26kg
1x26kg
2x26kg (got easier)
2x26kg
2x26kg

Pull-ups
3xBW
3x10kg
3x20kg
1x30kg
1x30kg

[Mehdi]

Box Squat
3x120kg
1x137,5kg PR
0x140kg paused too long on the box, I can do this.

Rack Pulls (mid-shin)
4/5/5x170kg

GHR
3x5

Side bridges

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catched a cold past friday night in a club, stood too long near the entrance. Nothing bad just some headache/coughing all the time. Didn't want to go to doc, but things didn't improve, so eventually went on Monday. Doc said "51 resting heart rate, you're really in shape". Squats/deads I thought.

Didn't woke up at 6am on sa/su, but did the rest of the week and all days this week. So I'll keep doing this for now: 6am all weekdays. Usually napping in the afternoon. Been sleeping really well, days are much longer, and I feel better during the day. Knowing that I can nap in the afternoon makes waking up at 6am a lot easier.

4 more weeks, then I'm off skiing in Bulgary for a week, then when I get back I'll jump into sheiko routine for the first time.

[Cron22]

ok...question...the bands...i know what they are..just not terribly sure how to incorporate them...do you see immediate results in power generation? just curious...

C-ron

[rere]

Looks like a good routine mehdi, i just googled it.
Do you want to go into powerlifting in the future?

[Mehdi]

@c-ron22
Bands teach you to accelerate. Takes a while to get used to it.


@rere
Don't have plans to compete or anything, competing against myself brings plenty of satisfaction. Although from an experience point of view, competing would be better. Just have other priorities right now, training is not that important.

[Mehdi]

Overhead Press (+clean)
3x50kg
1x60kg
0x67,5kg
0x67,5kg crap
0x60kg

67,5kg is too soon. I'm getting it off my chest, just can't get it past nose level yet. Will come eventually.

Bench Press Paused (from pins, 5cm off chest or something)
5/4/4x85kg

Inverted Rows
Band pull-aparts
Pull-ups 3x3 20kg
lots of shoulder dislocations using mini band

right shoulder still acting crazy. strength difference isn't that huge on oh pressing, but it's still there, and it's what often leads to a miss when going for that rep: inability to lockout right.

[Mehdi]

In bed at 1:30am, woke up at 6am, at the gym at 8:30

Speed box squats
8x2 70kg + light band

Speed deadlift feet elevated
10x1 93,5kg + light band

ghr 3x8
ab rollouts db 3x8
side bridges 3x

Took 45mins, don't do pre-workout foam rolling/mobility stuff every time anymore. Then slept from 12am to 2pm. Waking up at 6am is not a problem anymore after only 2 weeks.

3 more weeks and then skiing. I started a week too late, won't be able to max out before I leave. When I get back I'll jump right into Sheiko. Been exchanging mails with David Bates about it and will document everything on the blog, including spreadsheets and stuff. Will be interesting experience. Sheiko rarely uses intensities of 90% unlike Westside, so work weights are low. From what i understand this is similar to how stronglifts 5x5 and other routines work, it's all about practicing the lifts/technique. Will feel weird to not do heavy singles for so many weeks though.

[marcovirtual]

Mehdi, I just saw from your first post in this thread that you are thinking about going back to 70kg. Why do you want to get smaller? I was going to ask if you compete, but you just answered it.

As a very skinny guy, I have trouble understanding people who can get bigger, but prefers to be normal or skinny (I went from 53kg to 78kg at 1,84m and just can't imagine going even 1kg back).

[coreJack]

Mehdi, in your last log, you mentioned psoas pain a number of times. Did you resolve this? I do hip flexor stretches daily, but I don't think knots/trigger points will release without direct massage.

[Mehdi]

@marcovirtual
Many reasons. One is that I like nice clothes, and it gets hard getting the right clothes when you're small and body-weight gets too high.

@corejack
Never got it fixed completely. Still lots of cracking in that hip right now.

[Mehdi]

Speed bench: 8x3 45kg + 16kg chains
2db ohp + clean: 2x26kg
2b Push press + clean: 0/1/1/1/0 x 31kg
pull-ups: 3x20kg, 2x30kg, 1x35kg (not full rom on that last one)
1db row: 3x8 36kg
plate halo's

[Mehdi]

Box Squat
3x120kg
0x140kg
5x1x130kg

Rack Pulls (mid shin)
4/4/2x175kg

GHR 3x5

Side bridges