Rest day!!! But…,
1 Like
@Pinkylifting @chris_ottawa this morning, I was able to do a set of 65x6 pretty smoothly so I’m definitely stronger, but 70x3 was a struggle ( I rested 3min)- what’s going on?
Could be a lot of things. Fatigue from the first set, despite rest periods at some point in a session your body does accumulate a level of fatigue. Could be technical breakdown at a certain weight, there may be some muscles or patterns involved that are fine at 65, but those muscles are at their limit at 70, meaning they are the limiting factor rather than the prime movers. I have a similar thing with my high bar squat, my 8RM predicts a much higher 1RM than I can actually do because I can’t maintain upper back positioning past a certain weight yet.
Could be that on the second set your set up or approach was slightly different, or it could be psychological with jumps in weight.
A lot of things it could be and appreciate thats not a particularly helpful answer.
What is your 1RM? Just so I have a reference for how big a weight jump that is?
1 Like
80kg
Well thats 87% of your 1RM, so 3 reps is absolutely the number of reps you’d expect for anything but a fresh max effort set, so I wouldnt say its an issue.
80% (65kg) is a theoretical 5 rep set, so great effort on the 6. If we assume that set fatigued you by even 3%, then your 70kg is a 90% set, so a theoretical 3 rep max.
Looks like it all ligns up perfectly TBH, I think the problem here is you’re looking at 5kg as a small increment in absolute terms, rather than looking at it from the perspective of a 6% weight increase, which is not trivial.
1 Like
I suspect your actual 1rm or e1rm has actually increased, as evidenced by your 65 x 6, and then fatigue simply meaning 3 reps was what you had left at that loading.
Out of curiosity, was 65 x 6 on the program? Doesn’t sound very sheiko 
Technically the program says 6x3-65 and 3x2-70 but I decided to challenge myself and did the first two sets as a set of 6 (also to save time)
Well going off program might also explain why they were harder than anticipated 
I’d be hesitant doing that too often though, a better, and sheiko approved, way of doing that would be if you felt like the first couple of sets were too easy, add a rep to each of the rest, to say you did 2 sets of 3x65, and were 100% sure you could do 4 x 4 x65 for the rest, then do that. Basically load the tail end of the grouping. Try to do it on the final cluster too, rather than potentially sacrificing effective reps on your heaviest work.
In this workout, had I felt particularly fresh and strong, I think doing 6 x 3 x 65, then doing 2 x 70 and then 2 x 3 x 70, or even 4 reps on the last set, would have been a better approach, and a better guage of strength. You did the work so nothing wrong with what you did, just something to think of in future.
2 Likes
So, you did what you want instead what is prescribed but want to achieve the same results?
2 Likes
I was able to complete the work and I’m stronger so I’m not disappointed - I was just wondering since the disparity seemed so big
I’m sure you’re stronger than expected. But the program has been proven multiple times and it doesn’t require to be a hero at all cost ,just to follow the prescribed %- or there’s a chance you won’t get the maximum effect. Every rep less or more has it’s meaning to the final result. That’s why I hate every written programs and do whatever I want 
1 Like
You are underestimating how fatigue affects your performance.
What I read on his site was if the weight feels lighter than usual you can add another 3-5% or so to the bar.
It’s important to remember that this style of training does not involve challenging yourself and setting PRs on a regular basis. Aim for improvements in technique and increased bar speed (record your sets!). If you need more challenge and regular PRs then this is not going to work for you in the long term. A big PR at the end of the training cycle is better than a small one now, but staying motivated and putting full effort into your training is necessary to see good results.
5 Likes
Week 3: Day 5
Back Squat: 1x10-40, 1x8-50kg, 1x6-60kg, (1x6, 4x3)- 66kg, (1x3,2x2)-70kg
Bench Press: 1x5-30kg, 1x4-35kg, 1x6-40kg, 3x5-45kg
RDL: 5x7-55kg
- felt really strong and good going in, squats killed legs- last sets a bit of a grind mentally and physically but felt really good, bench pretty easy.
@T3hPwnisher your tip to remind myself that I have at least 1 more set after mentally wanting to stop really helped me get through the RDLs
2 Likes
Week 3: Day 6
4x(8 incline bench-30kg+100 jumping jacks)
4x(10 good mornings+100 jumping jacks)
Pullups: 5x4
- legs pretty trashed, incline bench really worked chest and triceps- got HR up a bit and felt quick and good, good mornings nice, pullups harder than expected- pumped back
Week 3: Day 7
Bike: 15min easy
6x(7 ovh press-55lbs+1min battlerops+1min rest)
Squat: 2x3-60kg w/ 3sec pauses
Technique: HS walk
- Felt really good, battle rope push press complex really intense but quick, squats felt find- finally got rid of hip shift
1 Like
Week 4: Day 1
Back Squat: 1x10-40kg, 1x8-50kg, 6x6-60kg, 1x4, 4x3-65kg
Bench Press: 1x5-30kg,35,40; 3x5-45
Rows: 5x5-50kg
- really tired going in- definitely one of the hardest workouts mentally, squats felt smooth but heavy- killed legs, definitely took WAYY too long rests, bench felt pretty good- definitely happy w/ 5x5 at45kg paused. Rows not too bad
2 Likes
Week 4: Day 2
5x(6lunges-50kg, 4 pullups, 40sec plank)-EMOM
Tricep pushdown: 3x(15-22.5lbs+15-17.5lbs+15-12.5)
Facepulls: 2x(15-22.5lbs+15-17.5lbs)
Technique: HS walk
- legs felt pretty trashed going in, but felt better once got started. EMOM felt good and got HR up a bit but felt good and quick, pushdowns pumped triceps- not too bad to complete
1 Like
I\m really interested how do you perform lunges- this weight is more than your bodyweight. How are you able to keep ballance with barbell almost equal to your squat.
Am I correct in assuming that this was prescribed as 5 x 3 - 66kg and 3 x 2 - 70kg?
If so
This is not unexpected.
Something else to keep in mind with Sheiko programs is that there is built into the weekly / monthly loading parameters periods of accumulation of volume and fatigue, and periods of intensification. If you start adding extra volume and fatigue in a portion of the program where its supposed to be lower, by design, you might have a rough time in the next weeks where intensity ramps up, or just not realise the improvements that you could have. Sometimes a workout appears, and feels, easy, take them when they come because it probably means something more intense is around the corner.
The 6 was a bad idea in my opinion, not something I would approve of or reccomend if I were your coach. The purpose and effect of a tripple is very different to the purpose and effect of a set of 6, and I dont see any way that fatigue wouldnt have hurt the technical performance and perfection of your following sets at 70.
The 70 x 3 is a good approach, Ideally it was your second or third set, not the first.
3 Likes
I’ve always been good at lunges- a few months ago when I could only do lunges, I could do a 5x5 with 60kg