sheiko phase 1 / week 4, day 4
bb rows
5x6
OH press
3x6
Camber bar GM
5x5
EZ bar Curls (threw these in for the wifey)
2x20
Have 2nd interview with company this afternoon. Been down this road before, trying to stay even keeled.
That’s great news, stay cautiously positive and go kill the interview.
What are your thoughts on teh Sheiko so far?
[quote]JoeGood wrote:
What are your thoughts on teh Sheiko so far?[/quote]
Joe, I like it. Gotta stay rested and fed. I ran it before my last meet and hit PRs. Some days are fun and some are just plain brutal.
You squat and deadlift 2x per week and bench 2x + 1 day of incline. Minimal assistance work.
rerun Sheiko Phase 1, 4 week phase
week 1, day 1
squat
5x5 295 (walked weight out)
Bench (only went to 225, didn’t want to unrack more on my own)
3x5 225 (was to be 250)
5x5 205
GM
5x5
18 holes in the AM. Played surprisingly well for 4th time out this year. Didn’t plan on lifting but felt spry after 2 hour nap.
sheiko week 1, day 2 in the PM.
DL
2x3 295
1x3 335 (back tightened up, shut down DL) Did I mention I played golf today?
Incline Bench
5x8
Tricep Pushdown
3x10
sheiko week 1 / day 3 (back feeling much better)
Squats - walk out weight in squat rack
6x3 295 +40# chain
Bench
2x3 210
5x3 235 (foam)
2x3 250 (foam)
Tricep Pushdown
3x10
sheiko week 1/day 4
reverse band DL
3x2 375
BB Rows
4x6
DB OH Press
4x6
Camber bar GM
5x5
EZ Bar Curls (for wife)
2x20
sheiko week 2, day 1
squats (walk weight out)
5x5 295
bench
3x2 250
5x5 220
gm
5x5
sheiko, week 2, day 2
Deficit DL on 100# plate
2x3 250
4x2 270
Incline Bench
5x8
DL off floor
3x2 295
2x2 335
2x2 355
1x2 375
Back felt good, didn’t tighten up. Craving chili dogs.
sheiko week 2 / day 3
squat
6x3 295 (walk weight out. no chains. didn’t feel like dragging them to commercial part of gym)
bench
1x3 235
3x3 235 foam
2x3 250 foam
tri pushdown
3x6
sheiko phase 1 / week 2, day 4
oh press
4x6
db front raise / db lat raise
3x15
sumo dl (1 min rest b/t sets)
8x3 250
sheiko, week 3, day 1
squat (walk weight out)
5x3 335
bench
2x1 265
5x3 235
skipped 6x3 db bench. had to cut it short due to wings & college football.
sheiko week 3, day 2
dl
2x3 295
5x3 335
incline bench
5x8
tricep pushdown
3x10
dl to knees
5x4 295
camber bar gm
5x5
fried
sheiko, week 3/day 3
squat
5x3 295
bench
2x3 205
5x3 235 (foam)
2x3 250 (foam)
tricep pushdown
5x6
sheiko week 3, day 4
Rack Pulls
1x4 225
1x4 275
1x3 335
1x2 395
1x1 460 (10# PR)
Lat Pulldowns
5x6
DB OH Press
5x10
Congrats on the PR on rack pulls!
Hope you got your chili dog, I love you guys, so random.
sheilo week 4, day 1
squat 1x2 355
meh, worked a football game last night. Got home late & didn’t get near enough sleep and felt like shit today. will up the dose of vitamin c and see how I feel in the morning. may try to bench tomorrow and push tomrrow’s work back to tuesday. not really worried about my squat at this point.
No lifty today. Feeling like crap again. Summer colds/flu really suck.
TooHawkcapt1912.Hi Bro,im an old recovering and an Ex-competitive B.Builder.This is my 1st response on T-Nation.I anm not a computer junky so my grammer and typeing may not be up to the grade.The strength you report is satisfactory.I being 53yr’s myself understand where you are coming from.I had also injurie’s,my L-hip was resurfaced,that similar to replacement,but a little less evasive.
Brother men are age suffer from Low Testosterone and I did too!!!I take a prescribed dose and train consistenly and eat High protein,medium slow carbs and take omegas.I got really good results,especially at our ages. your’s truly john kelly in Toronto.