Sheiko is crazy, that is a ton of volume
nice work.
can I ask how long a session like this takes?
thanks
[quote]skidmark wrote:
Which SHeiko program you doing this time?[/quote]
It’s the CMS/MS 4-week, but I will make some modifications blending it and the #37.
[quote]skidmark wrote:
Which SHeiko program you doing this time?[/quote]
It’s the CMS/MS 4-week, but I will make some modifications blending it and the #37. As in the last time, the flies did nothing for me so I cycle exercises to shore up my weaknesses (shoulders and lats).
[quote]kmcnyc wrote:
Sheiko is crazy, that is a ton of volume
nice work.
can I ask how long a session like this takes?
thanks[/quote]
I haven’t timed it but I should. I want to say it takes about 1.5 hours. It doesn’t seem like it should, it’s only five exercises for each day of training and the sets are not to failure, but the warm-ups become working sets, b/c you’re working on form, accelerating the bar and multiple sets.
It becomes some sort of roller coaster. Sets of 2-3 reps with 75-80% of 1RM leaves gas in the tank, but there are a bunch of sets, and you’re squatting and deadlifting twice a week and benching four times a week. You get really sore in the beginning, then get used to it, but by the last week, you’re spent.
OMG! I am really sore. This took about an hour and 45 min. It felt longer.
Week 1 Day 2
Deadlift
45x20
135x10
255x5
315x4
355x3 / 2 sets
405x3 / 5 sets
Bench
135x10
175x5
205x4
250x4 / 2 sets
265x3 / 2 sets
285x2 / 2 sets
265x3 / 2 sets
250x4
230x6
205x8
175x10
Military Press
95x6
115x10 / 2 sets
120x10 / 3 sets
Deadlift to Knees
135x10
255x4
315x4
355x4 / 5 sets
Back Extensions
BW x 10 / 3 sets
Couldn’t use the 45* bench. Would have done Good Mornings 5x5, but I’m way too sore.
That is a ton of volume.Nice work.Real strong!
[quote]Jimmy T wrote:
That is a ton of volume.Nice work.Real strong![/quote]
Thanks Jimmy, I didn’t feel strong. My form was way off deadlifting b/c of my hamstrings being sore.
The past times doing Sheiko, the first week is tough b/c of the DOMS, but weeks two and three I feel great. Week four the volume catches up.
I would be more than sore,
that is a fast pace for that amount of volume
really strong , the more I read about sheiko the crazier I think it is.
Nice work.
kmc
[quote]kmcnyc wrote:
I would be more than sore,
that is a fast pace for that amount of volume
really strong , the more I read about sheiko the crazier I think it is.
Nice work.
kmc[/quote]
It’s really not too crazy. Not one set is a true ball buster. You do doubles and triples with 80%-75% of your 1RM. It actually seams easy at the start and you don’t get near failure.
The first week is physically hard and the fourth is mentally hard, b/c the volume has caught up. There is the 13 week program http://www.T-Nation.com/portal_includes/articles/2008/Sheiko13weekworkout.html that has a conditioning week to start. I would have done that, but if I do the New Englands, I would only have 9 weeks.
Week 1 Day 3
Still kind of sore
Bench
135x10
135x7
175x5
215x4
250x3 / 2 sets
285x3 / 5 sets
Squat
45x20
135x10
235x5
285x4
330x3 / 2 sets
375x3 / 5 sets
Bench
135x8
195x5
230x4
265x3 / 5 sets
DB Incline Bench
65’s x 10
70’s x 10 / 4 sets
Bent Rows
135x6
175x10
185x10 / 2 sets
Bike 11 min.
Keep hammering away cause training like that your gonna get strong 4 sure!!!
[quote]Jimmy T wrote:
Keep hammering away cause training like that your gonna get strong 4 sure!!![/quote]
I sure hope so.
Couldn’t get in Week 1 Day 4
Week 2 Day 1
Bench
135x10
175x5
215x4
250x3 / 2 sets
285x3 / 2 sets
300x2 / 3 sets
Squat
BWx20
45x15
135x10
235x5
285x4
330x3 / 2 sets
375x3 / 5 sets
Bench
135x10
195x4
230x4 / 2 sets
265x4 / 4 sets
DB Incline Bench
70’s x 10
75’s x 10 / 3 sets
70’s x 10
Bent Row
135x6
165x3
190x10 / 3 sets
Not sore anymore, bench and squat felt strong
[quote]danjo228 wrote:
Sheiko was recommended by a guy I knew on Myspace.[/quote]
Dan, I remember you from the myspace forums. I got banned for some unknown reason, which is why I haven’t been there in a long time. Not sure if you remember me. “Matthew” and I used to have a pic of me holding a pepsi cup with an ocean behind me.
How you been?
EDIT: figured out how to add a pic to my profile, so instead of describing my myspace pic, you can now see it (hopefully).
[quote]Checkmate wrote:
danjo228 wrote:
Sheiko was recommended by a guy I knew on Myspace.
Dan, I remember you from the myspace forums. I got banned for some unknown reason, which is why I haven’t been there in a long time. Not sure if you remember me. “Matthew” and I used to have a pic of me holding a pepsi cup with an ocean behind me.
How you been?
EDIT: figured out how to add a pic to my profile, so instead of describing my myspace pic, you can now see it (hopefully).
[/quote]
HOLY COW! MATT!! If you’re here, I know I came to the right place.
Of course I remember you.
I enjoyed my time with MySpazz, but after getting the AV-09 virus on my wife’s lap top and my work desk top, combined with all the trolls, it was time to leave. It was too bad.
I’m well, as a truly hope you are too.
Doing great.
Glad to see you are here.
I cannot remember if I had my home garage gym all set up by the time I left myspace (or was booted off, actually). At any rate, I have a pretty awesome home gym now.
Built my own 8’x8’ OL platform. Got a Pendlay o-lifting bar, 160 kg of bumper plates, power rack with a dip and chin attachment and an adjustable bench, matting for the power rack area. A competition quality PL bar. GHR machine. Two adjustable KBs from 35-70 lbs. About 600 lbs. of iron weight. Plenty of bands. 90 lb. heavy bag. 90 lb. throwing dummy. Dollarmar ultralite wrestling mats (and wall padding) and a bunch of other little gizmos.
Not sure what I am training for right now. Maybe PL, maybe OL, maybe both, so I am just really covering all my bases.
I still keep my programs basic. 5 exercises 3x per week… One pull from the floor (DL, clean, snatch), one squat (full range back squat or front squat), one press (bench, press, push press), one upper body pull (chins, pullups, barbell rows) and one core exerise (various abdominal exercises, GHR)
On my days after I lift, I do a light technique work on snatches and a recovery recovery workout consisting of 1-2 sets of 5 reps of back squats, bench press, chins/pullups/ and deadlifts using around 60% of my 1 RM. Two days a week (Tuesday and Saturday) I do a few KB circuits and other grappling based conditioning training. I hike about 6-7 miles per day with my dogs 7 days a week, and go for a light run a few days per week.
I also throw in a few days of Brazilian Jiu-Jitsu training and some moderate light stretching.
I am 38 now, but I am gonna force my body to stay 25!
Good luck to you and your lifting goals! Nice to see you again.
I don’t think you were done, but I was jealous of you then. Now I’m even more jealous!
Your training looks nice and solid. As you see, I’m at the Sheiko again. Big Nate got me to do it.
Hey, 38 young. I didn’t get back into competing until I turned 40. The great thing is all the people you meet who are training in their 50’s, 60’s and 70’s who look better than a majority of people in their 20’s.
TEST:
Edit… I guess that didn’t work…
I tried to post a pic of the gym off of photobucket, but it didn’t show up.
Week 2 Day 2 (Wednesday)
Deadlift
255x5
305x4
355x3 / 2 sets
405x3 / 5 sets
Bench
135x10
175x5
215x4
250x3 / 2 sets
285x2 / 3 sets
265x3 / 2 sets
250x4
215x6
175x8
Military Press
95x5
120x10 / 5 sets
Deadlift w/35’s
115x10
185x5
255x3
305x3 / 2 sets
330x2 / 4 sets
Good Mornings
135x10
225x5 / 5 sets
[quote]ecogenx wrote:
Dan, wanted to thank you again for that back stretch. Has made quite a differnce with the back pain.[/quote]
You’re very welcome.