…Hell of a workout. Squats are feeling stronger then ever and I am starting to get a handle on my bicep tendon pain. PR’s all day long in this workout. FEELING STRONG!!!
Bench Press (Long pause on the last rep)
165 X 5
200 X 3
230 X 3 X 2
265 X 3 X 4
265 X 3 (Pausing every rep)
Squat
260 X 5
315 X 4
365 X 3 X 2
415 X 3 X 3
415 X 2 X 2 (1st for speed, 2nd pause in the hole)
Bench press round 2 (Feet up no belt/wraps still pausing last rep)
185 X 5
215 X 5
250 X 4 X 3
250 X 6
Dumbbell fly
50 X 10
60 X 10
70 X 10 X 2
80 X 10
Leg press doubled eliteFTS light bands
4 plates X 5
8 plates X 5
9 plates X 5
10 plates X 5
12 plates X 5
… That concludes my very first cycle of Sheiko training! Wow has it been a experience ha ha. I loved every second and being pushed in every training session was awesome. This wednesday I am going in to do a Mock meet and hit some heavy singles to see where my strength is at. I am not necessarily going to go for all new PR’s just get used to some heavy weight again before I start a new cycle. Excited to see where I am at because without a doubt I am stronger then 6 weeks ago. Learned a lot and my next cycle will be more customized to me.
Double overhand Conventional Deficit Deadlift no belt
320 X 3
380 X 3 X 2
415 X 3 X 4
415 X 10 (switched to mixed grip)
Incline bench
185 X 4
205 X 4
225 X 4
240 X 4
225 X 8
Chest Dips
10 X 6
25 X 6
35 X 6
45 X 6 X 2
Face pulls X 10 X 6
Hip Thrusts
315 X 5
365 X 5
405 X 5
455 X 5
500 X 6
… Went in not exactly knowing how much strength I have gained from this crazzy Sheiko training and WOW was I surprised. Everything felt GREAT and I hit a much bigger total then I thought I was going to with a lot left in the tank! Bench was the biggest surprise because usually someone does not gain a lot in bench from so much volume. I can’t wait for another cycle this time knowing all my hard work will pay off in the end! I am a Sheiko Believer!
… Hell of a way to Kick off my new Training cycle! Strength was great, endurance was through the roof, and my motivation is higher then ever. Started taking Compound 20 again and was reminded why its one of my favorite supplements. I am looking forward to continually pushing myself this cycle with some added tweaks to make it even more brutal. In 4 weeks I will do another Mock meet and really push my limits to see where I am at. Then it will be 3 weeks of more training and a short PEAK weak and its time to hit something huge in the 220’s.
Bench (Long pause on the last rep)
170 X 5
205 X 4
240 X 3 X 2
270 X 3 X 4
[B]270 X 3 (Paused all 3)
Squat
265 X 5
320 X 4
370 X 3 X 2
425 X 3 X 4
425 X 3 (All paused) (PR)
Bench press (no feet or belt / still pausing last rep)
190 X 5
220 X 5
255 X 4 X 4
255 X 5
Dumbbell fly
40 X 10
60 X 10
70 X 10 X 2
80 X 10
ATG narrow stance Bottom up Squat (no belt)
225 X 5
275 X 5
315 X 5 X 2
340 X 5 (PR)
… My entire body was sore from mondays workout so I was expecting this workout to be incredible tough. Once again I was reminded that many times your body lies to you and I had a AWESOME workout. Weight are still feeling light so next week I am jacking up my percentages. I loved how deads felt after deficit pulls off the floor. Felt like I could rip anything off the ground. Grip is getting stronger also and it will come in handy when my deads close in on 700. I thought that number was years away but I am confident I could kill 650 right now and so with a few more successful Sheiko cycles I am confident I will be knocking on 700’s door.
Conventional Deficit deadlift no belt double overhand
325 X 3
390 X 3 X 2
420 X 2 X 4
Bench press (Pausing last rep)
170 X 5
205 X 5
240 X 4 X 2
255 X 3 X 2
270 X 2 X 2
290 X 1 X 3
270 X 2 X 2
Switch to no feet belt or wraps Still pausing last rep
255 X 3 X 2
240 X 4 X 2
220 X 5
205 X 6
185 X 7
170 X 18
Dumbbell fly
50 X 10 X 2
60 X 10 X 2
Deadlift
325 X 4
390 X 3
450 X 3 X 2
515 X 3 X 2
550 X 2 X 3
550 X 5
Bottom up Leg press + doubled EliteFTS light bands
4 plates X 5
8 plates X 5
10 plates X 5
… Hips were a little tight from deads on wednesday but it didnt affect my strength much. DEpth was little tough to hit but each set was parallel. Bench continues to improve at a fast rate and I should be closing in on 365 very soon Squats are feeling so comfortable right now its awesome ha ha
Squat
290 X 5
345 X 4
400 X 3 X 2
450 X 2 X 4
Bench press (Pausing last rep)
170 X 5
205 X 4
240 X 3 X 2
270 X 2 X 5
275 X 8
Chest dips X 5 X 5
BW X 10
25 X 5
50 X 5
75 X 5 X 2
BW X 20
Squat round 2
265 X 5
320 X 4
370 X 3
425 X 3 X 4
425 X 8
[quote]pbclax1 wrote:
Great work man, when is the next meet? How much do you feel those hip thrusts carry over to your lockout on sumo DL’s?[/quote]
Thanks brother! My next meet is march 31’st! Then I will be doing a meet where I only deadlift April 20th. I have felt a good amount of carryover to my deadlifts from hip thrusts. They hammer my glutes and hamstrings which help my lockout improve. I believe the three best things I have done to improve my lockout are beltless defecit pulls conventional, hip thrusts, and most important beltless double pause deads. Check out my recent video of them!
… Double Pause deads are one of my favorite and most hated accessory work for my deadlifts. They are extremely tough but i have felt a huge carryover from them. It forces me to drive with my legs, stay upright, lock it out fast, and i think most importantly stay super tight. I could not help but to bump the weight up to 500 and see what I could rep out without a belt because I have never touched anything over 485 beltless. Very happy with my results and its safe to say 500 now feels like 400. Hip thrusts also felt more comfortable and I was dying after my heavy set. One of the best workout weeks of my life and my new Sheiko cycle could not of started any better!
Double pause no belt Deads
325 X 3
390 X 3
450 X 3 X 2
485 X 3 X 3
500 X 8 Still no belt
Bench press (No feet or belt / wraps pausing last rep)
170 X 6
205 X 6
220 X 6 X 4 (1,2,3
220 X 7 (Pause all 6)
Hip thrusts
315 X 5
405 X 5
500 X 5
545 X 5
585 X 5
Bottom up Leg press + doubled EliteFTS light bands
6 plates X 5
8 plates X 5
10 plates X 5
12 plated X 5
14 plates X 5
… Squats are feeling better then ever! So good that I had to add some pauses to make it harder. Sheiko is turning me into a powerlifter who loves pain and the harder the lift is the more I enjoy it! Bench is coming along nicely as well with hitting a 2 rep PR in no feet bench at the end of the workout. Week 2 has started out much like week 1… GREAT!!!
Bench press (Pausing the last rep)
175 X 5
210 X 4
245 X 3 X 2
280 X 3 X 4
280 X 3 (paused all 3)
Squat
275 X 5
330 X 4
385 X 3 X 2
440 X 2
440 X 2 X 3 (1 rep Speed 2nd rep paused)
440 X 5 (Paused all 5)
Bench press (No feet or belt / wraps still pausing last rep)
175 X 5
210 X 5
245 X 5 X 4
245 X 9
Narrow Leg press doubled eliteFTS light bands
4 plates X 8
6 plates X 8
8 plates X 8
10 plates X 8 X 2
… Finally I get a workout that I have been looking for in my second cycle of Sheiko. This workout layed me out! I got home and almost passed out on the floor as I iced my bicep tendons. My bench continues to improve and I think I have another good PR around the corner. My power off the floor for deads felt fantastic but my speed felt horrible. I am sure my massive pause squat workout on monday played a roll. After my 6 sets of 2 with only 60 seconds of rest I was pretty tired but dug deep and smoked a PR in bottom up squats right after. Without a doubt I walked away stronger today.
Bench press (Pausing the last rep)
175 X 5
210 X 4
245 X 4 X 2
265 X 3 X 2
280 X 2 X 3 (Pause all reps)
Switch to no feet or belt / wraps still pausing last rep
265 X 3 X 2
245 X 4
230 X 5
210 X 6
195 X 7
175 X 22 (no pauses)
Dumbell fly
45 X 10
60 X 10
70 X 10
80 X 10 X 2
Deadlift
330 X 4
405 X 4
465 X 3 X 2
530 X 2 X 6 (60 second rest)
ATG narrow stance Bottom up Squat (no belt)
225 X 5
275 X 5
315 X 5
340 X 5
365 X 5
Abs : Hanging leg raises : X 10 X 3 (Slow and controlled)
… Friday night workouts always deliver. Everything felt good! Even squats at the very end after so many sets felt smooth. This workout took a long time to finish but there is no place I want to be more than crushing PR’s on a Friday night.
Squat
275 X 5
330 X 4
385 X 3 X 2
440 X 3 X 4
455 X 3 (Paused last rep)
Bench Press (Pausing last rep)
175 X 5
210 X 4
245 X 3 X 2
280 X 3 X 5
280 X 6 (Paused every rep)
Chest dips
25 X 5
50 X 5
75 X 5 X 3
Squat Round 2
275 X 6
330 X 6 X 2
365 X 6 X 2
365 X 6 (Speed then pause every other rep)