… Posterior chain was tanked after this workout! Saturdays really target my gluts and hamstrings which is perfect for fixing my lockout problem! Walked away tired as hell so Sheiko workouts are starting to do what they are designed to do. Going to bump up the numbers for next week. Looking forward to facing sets where I have to dig dip to finish them! Constantly pushing, constantly striving, constantly improving!
Double pause Deads
330 X 5
405 X 5 X 2
465 X 4 X 4
Incline bench
185 X 3
205 X 3
225 X 3
235 X 3
225 X 7 (PR)
Triceps : Rope cable press down X 10 X 3
Hip Thrusts
315 X 5
405 X 5
500 X 5 X 2 (Bench I was using was super high so didn’t push it)
405 X 8
Bottom up Leg press light bands
8 plates X 5
10 plates X 5
12 plates X 5
14 plates X 5
15 plates X 5
… Bench felt awesome today. The groove is feeling better and better and as I improve my arch my strength continues to climb. It seems that lots of volume, no feet bench, dumbell flys, and better form was exactly what my bench needed and Im staring 365 right in the face. Squats felt good even though hips were pretty tight. Filmed depth on all sets except the one in the video and though I could get a little deeper it was parallel nonetheless. Just a few more weeks without wraps then I will start wrapping up for top sets. Can’t wait to sit back into the wraps, bury it, and smoke some huge PRS!!!
Bench press (Pausing last rep)
180 X 5
215 X 4
255 X 3 X 2
290 X 3 X 4
290 X 3 (Paused all three)
Squat
280 X 5
335 X 4
390 X 3 X 2
450 X 3 X 3
475 X 2 X 2
475 X 3
Bench press (Feet up no belt or wraps pausing last rep)
200 X 5
235 X 4
270 X 3 X 3
275 X 4 (No Pauses)
Dumbbell fly / press
60 X 10
70 X 10
80 X 10
85 X 10
ATG Bottom up Squat no belt
225 X 5
275 X 5
315 X 5
315 X 8
Very inspiring log, Kameron! Thanks for keeping up the posts.
Reading your training makes my feeble Sheiko #29 attempt seem much more manageable.
Any chance you could let me know what kind of training you did to get to this point please?
[quote]ChrisH19 wrote:
Very inspiring log, Kameron! Thanks for keeping up the posts.
Reading your training makes my feeble Sheiko #29 attempt seem much more manageable.
Any chance you could let me know what kind of training you did to get to this point please?[/quote]
Thank you so much! I really appreciate your support! Before my Sheiko Master of Sport prep # 2 Cycle ( Which as you can see Ive made way harder by adding pauses, rep outs, increasing percentages etc) I was running a typical westside split where I had max effort and dynamic effort days. I wanted something completely different and wanted to be challenged. So I began with Master of Sport prep # 2 with maxes a lot lighter then my actual maxes. Then each week increased them. Now I increase my percentages every week by at least 5 lbs. I do a ton of rehab / preventive work with ice, PVC rolling, stretching, and warming up a ton. I also take a joint supplement ( Super Cissus ) and a ton of BCAA’s (Modern BCAA) which i believe has helped me recovery a lot also. Any more questions or if you want more detail on anything dont hesitate to ask!!!
… I was expecting double pause deads over 500 to feel hard as hell but they felt easy. I am really learning how to sit back in my stance and keep my core diet the entire lift. Each time my lockout gets faster and faster. It felt great to tear 505 off the floor for a fast 10 without a belt. I predict a BIG PR soon in the deadlift. Hip thrusts continue to improve also and as long as they are going well I know my lockout problem is getting better.
Double Pause Deads (No Belt)
340 X 4
405 X 4
475 X 3 X 2
505 X 2 X 4
505 X 10 (No Pauses, still no belt)
Bench press (Pausing last rep)
180 X 6
215 X 5
255 X 4
270 X 3 X 2
290 X 2 X 2
315 X 1 X 2
290 X 2 X 2
Switch to no feet or belt / wraps
270 X 3 X 2
255 X 4
235 X 5
215 X 6
200 X 7
180 X 18
Hip Thrusts
315 X 5
405 X 5
500 X 5
550 X 5
600 X 5
Thanks for the info man, really appreciate the time.
If you could, could you please clarify what you mean by adding 5lbs to your max every time? As in jump up the percentages or add to the actual max? Sorry if I’m being really slow.
What kind of strength gains did you get from Westside training, eg Bench from X to Y?
Thanks again man, keep up the hard work.
[quote]spar4tee wrote:
Excellent training man. Would you mind describing how you set up for the hip thrusts?[/quote]
Thank you!!! When i set up for hip thrusts I make sure the bench I use is braced up againts something because I will be driving into it. I put a bench in front of a squat rack then put a 100 lb plate on one side to weigh it down. I also put some foam around the bar to have it not dig into my hip bone so much. I get under the bar, walk my feet up to about a 45 then lean back into the bench and thrusts my hips up. Hope this helps a little. I think the best way to see how i do it is to take a look at my video. Any more questions done hesitate to ask!
[quote]ChrisH19 wrote:
Thanks for the info man, really appreciate the time.
If you could, could you please clarify what you mean by adding 5lbs to your max every time? As in jump up the percentages or add to the actual max? Sorry if I’m being really slow.
What kind of strength gains did you get from Westside training, eg Bench from X to Y?
Thanks again man, keep up the hard work.[/quote]
Dude no problem I want to connect with more people and I will reply to every question I can! No need to apologize at all! What I mean by increasing my max 5lbs every week is on Sheiko the percentages are based off 1 max for each lift. I increase that max lift by 6-7 lbs every week which in turn increases my percentages by 5 or so lbs. So for example say week 1 the max I have in for bench is 300 and my 80% top set is 240. For week 2 since I dont want to hit triples again at the same weight if it wasnt super hard I will bump my bench max to 306 and round up for my top sets at 245. I really believe thats how im getting so much out of Sheiko and not just using the same maxes all throughout the cycle.
The strength gains I got from Westside were pretty good. In 2 years I went from benching 275 - 325, Squating 405-525, and deadlifting 500-615. It worked well but I started to hit platues and I think i was not the best at programing. So I wanted a progam laid out and something completely different. Thats why i started Sheiko. Any more questions Dont hesitate to ask!!
… It was tough squatting only 48 hours after a big deadlift workout and frying my glutes but i grinded through it. Depth felt pretty good and I feel like it will be even easier when i throw the wraps on and can sit back into them more. 290 X 7ish was a huge PR for Bench because I have never repped anything over 280 more than 6 times. Sheiko training is working a miracle on my press ha ha. Today will be dedicated to icing and rehab in preparation for tonights workout. BRING ON SOME MORE PAIN!!!
Squat
275 X 5
335 X 4
390 X 3 X 2
450 X 3 X 5
Bench Press (Pausing last rep)
180 X 5
215 X 4
250 X 3 X 2
290 X 3 X 5
290 X 7.5 (No pauses)
Dumbell Fly / press
50 X 10
60 X 10
80 X 10
95 X 8 X 2
Squat Round 2
315 X 4
365 X 4
420 X 4 X 4 (Pausing last rep)
… ?“Gut Check” training session! Everything felt heavy, I was tired, sore, in pain… but I took it as a challenge. I embraced how weak I felt and believed it was only my body asking me how bad I want this. It was a test on how strong my mind can be! After grinding through all my sets of Deficit deadlifts without a belt, no feet bench, and a ton of sets of regular deadlifts with 5 being 540 , I let loose, ignored the pain, got pissed, and smoked a lifetime PR of 575 X 5 feeling like crap. Week 3 done… Week 4 give me your best shot!
No belt 3’ Deficit Deadlift (Double Overhand)
340 X 3
405 X 3 X 2
440 X 2 X 3
Switch to mixed grip
440 X 6
Bench press (No feet or belt/Wraps)
180 X 5
215 X 5 X 2
255 X 5 X 5
Triceps X 10 X 5
Deadlift
340 X 4
405 X 3
475 X 3 X 2
540 X 3 X 2
575 X 2 X 3
575 X 5
… Todays workout was all about listening to my body and knowing when to shut something down. Started out doing normal squats but my groin was cramping bad. Instead of pushing it I narrowed up the stance and did bottom up squats to get some work in and not risk a tear. Will be icing, rolling and stretching and will wrap it up the next few workouts to be safe. Not worried about it because I have felt it before. Living to train another day and the workout turned out pretty good anyway!
Bottom up Squats (no belt narrow stance)
225 X 5
315 X 5
340 X 5
375 X 5
405 X 4
Bench press (Pausing last rep)
185 X 5
220 X 4
260 X 3 X 2
295 X 3 X 2
315 X 2 X 3
315 X 4
Dumbell fly / press
50 X 10
70 X 10
95 X 10
85 X 10 X 2 (Pauses at the bottom)
… Everything felt good today. Bench felt a little heavy but it as expected after a bunch of sets at 85% on monday. I was still able to hit a No feet PR at the end so I was happy. Groin held up great and Im confident it will be good to go on friday for the last round of squats before my next Mock Meet!
Bench press (Pausing last rep)
185 X 5
220 X 4
260 X 3 X 2
295 X 3 X 6
Deadlift
340 X 4
410 X 4
475 X 3 X 2
545 X 3 X 3 (60 second rest intervals)
580 X 2 X 3 (30 second rest intervals)
Bench press (No feet belt or wraps still pausing last rep)
200 X 5
240 X 5
275 X 4 X 3
275 X 5
… Workout started great!! Bench felt good and fast and my Groin didn’t hurt. I was able to burry every rep and the weight did not feel heavy. But I was quickly was humbled as I lost focus on no feet bench and the bar slipped out of my hands crashing into my upper abs. Luckily I have a decently thick stomach and I don’t think much damage was done. We will find out at my mock meet on wednesday!!
Bench Press (Pausing last rep)
185 X 5
220 X 4
260 X 3 X 2
295 X 3 X 4
295 X 3 (Pause all 3)
Squats
285 X 5
340 X 4
405 X 3 X 2
455 X 3 X 5
Bench press round 2 (No feet or belt / wraps still pausing the last rep)
185 X 5
220 X 5
260 X 5 X 2
260 X 3 (slipped out of my hands and slammed into my upper abs, shut it down)
Dumbbell fly / press (short pauses each rep)
45 X 10
65 X 10
80 X 5
95 X 5
100 X 5