Thanks! I use a excel program that has most if not all of the Sheiko routines. I can email it to you if you PM me your email! [/quote]
cant PM yet…
Dude you absolutely slayed that meet all over the place. Great work.
[quote]ashylarryku wrote:
Congratulations for your amazing meet! Your motivation to train is truly inspirational. Keep up the amazing work! You are no doubt bound for bigger and better things.[/quote]
Wow I cant thank you enough for the kind words! I really appreciate your support!
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 3 OF MEET PREP
… Wanted to just work up to a heavy single to kinda recharge my body and be able to start hitting the ground hard again. VERY happy with how 600 felt.
No belt conventional stiff leg deads touch and go
135 X 10
225 X 5
315 X 5
355 X 5 X 5
Deadlifts
135 X 5 X 2
225 X 4
315 X 3
405 X 3
500 X 3
545 X 3
575 X 1
600 X 1
Core
Planks
BW X 30 seconds
- 25 X 30 seconds
- 45 X 30 seconds
- 70 X 30 Seconds
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 5 OF MEET PREP
… Decided to try Thompson stye training where you continue to add chains every set so at first its speed work then it turns into a heavy max effort set. LOVED IT! Today really was all about strengthening my power off the floor. Next week ill up the weights and really push the limits.
Thompson style Sumo stance paused box squats
315 X 3
365 X 3
405 X 3
455 X 3
500 X 3
500 + 24 lbs in chains X 3
500 + 36 lbs in chains X 3
500 + 48 lbs in chains X 3
500 + 60 lbs of chains X 3
500 + 72lbs of chains X 3
500 + 84 lbs of chains X 3
500 + 96 lbs of chains X 3
500 + 120 lbs of chains X 5
Bench (Pausing last rep)
225 X 3
245 X 3
275 X 3 X 5
225 X 18
Core
Standing band Crunches X 12,10,8,6
Side bends
30 X 10
50 X 10
60 X 10
70 X 10
80 X 10
[quote]casperthegst wrote:
Thanks! I use a excel program that has most if not all of the Sheiko routines. I can email it to you if you PM me your email!
cant PM yet…[/quote]
Sent you a PM !
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 6 OF MEET PREP
… Wanted to give to apply the Thompson style training to deadlifts also. Felt great having the weight be the heaviest after my second pause which is where I usually get stuck. My posterior chain was absolutely destroyed after this workout!
Thompson style no belt double pause deads
245 X 3
335 X 3 X 2
385 X 3
425 X 3
475 X 2
425 X 3 12 lbs of chains
425 X 3 24 lbs of chains
425 X 3 36 lbs of chains
425 X 3 48 lbs of chains
425 X 3 60 lbs of chains
425 X 3 72 lbs of chains
425 X 3 84 lbs of chains
425 X 3 96 lbs of chains
425 X 3 108 lbs of chains
425 X 3 120 lbs of chains
Upper back safety squat bar good morning
150 X 10
170 X 10
190 X 10 X 3
Shrugs slow and squeezed
135 X 10
225 X 10
315 X 10 X 3
Dimel deads short minis
135 X 25 X 3
Back decompression X 1 minute X 2
5 minute Mckarley hip stretch
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 1 OF MEET PREP
… Holy smokes I felt great today! Strength is starting to peak again and I am confident what I am doing is going to carryover to a huge pull on april 21st! Front squats felt a ton better last week and Im so pumped to get back into the gym on wednesday for some heavy pulls!
Front squat
135 X 5 X 2
185 X 5
225 X 5
275 X 3
300 X 3 X 2
315 X 3 X 3
225 X 6 pausing in the hole
Safety squat bar bottom up squats
150 X 5
200 X 3
250 X 3
300 X 3
330 X 3
350 X 3 X 3
275 X 10
Core
Hanging leg raises X 12 X 3
Kneeling cable crunches X 16, 14, 12
5 minute foam roll
Hip distraction stretch X 1 minute each leg
Can you do overhead press and barbell rows along with sheiko? If so what set and rep scheme should you use? I wasnt sure about doing the overhead press because you are already doing alot of pressing with bench work. Would also like the barbell rows because i love upperback work and really dont want to just not do it.
[quote]casperthegst wrote:
Can you do overhead press and barbell rows along with sheiko? If so what set and rep scheme should you use? I wasnt sure about doing the overhead press because you are already doing alot of pressing with bench work. Would also like the barbell rows because i love upperback work and really dont want to just not do it.[/quote]
You can always tweak it to fit your needs! I think the reason it has worked so well for me is because after I got a feel for the program I customized it a bit. If i was you I would drop all benching on saturday and do overhead presses instead. And on the days you do two deadlift variations I would do the heavy barbell row for the second one.
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 5 OF MEET PREP
… Shutting down training early to allow my back to heal. I am confident the work I put in to recharge, reload, and smoke a PR on the 21st was sufficient. I will let this week be all about rest, recovery, and an opportunity to enjoy the blessings I received from what initially looked like as a set back. I am excited to mentally prepare and visualize bringing more intensity, passion, and faith to the stage April 21st at my first Pro level show. No matter what your situation is never focus on the negatives. I truly believe everything happens for a reason and if you dig hard enough, a situation that may look discouraging can very well be a blessing.
Paused Sumo Stance Thompson style box squats
135 X 5 X 3
225 X 4 X 2
315 X 5
405 X 5
500 X 3
Shut it down. Lower back not agreeing
Hip thrusts
135 X 10
225 X 5
315 X 5
405 X 5
Bench
135 X 5 X 3
185 X 4 X 2
225 X 18
GHR pause at top squeezing gluts
- Lots and lots
Planks
BW X 30 seconds
- 25 X 30 seconds
- 45 X 30 seconds
- 90 X 30 seconds
- 115 X 30 seconds
- 135 X 30 seconds
Core
Hanging leg raises 16,14,12
Upside down Back decompression X 3 X 1 minute
Well im dissapointed to say the least. Warmed up to 455 and my back injury forced me to shut it down and pull out of the competition. Looks like its worse then I thought. First Pro show and amazing opportunity missed but keeping a postive attitude. Will talk to Chiropractor monday and focus on bench and rehab to fix all my weaknesses to correct this issue. Incredibly blessed for all the people who support me and I really wish I could of hit something big for ya. Next full meet is in December and I promise I’ll come back Stronger then ever. Nothing in my life has ever came easy and powerlifting is no exception. Faith, dedication, passion, and discipline has never failed me and those four things will get my through this.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” ~Michael Jordan~
SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 1
… Day 1 back in the gym was rough. Trying to stay patient and figure out what I need to do in the gym to strengthen the muscles needed to fix this Si Joint problem. Its hard for me to not go balls to the wall in a training session so this next few weeks are gonna be just as hard mentally as physical coming back from this injury. None the less what doesn’t kill my makes me stronger so will keep a positive attitude! Starting bench pretty light because i didnt bench much these last few weeks and will slowly add weight. Will be hammering posterior chain work because i think it will be a remedy for this problem.
Bench press (Pausing last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5
Squat
135 X 10 X 5
No feet bench
180 X 5
200 X 4
225 X 4
Dumbell fly / Press X 10 X 5
40 X 10 X 5
Hip thrusts
135 X 10 X 2
185 X 10 X 2
225 X 5
GHR
BW X 10 X 3
Core
Kneeling cable crunches X 12,10,8
You’re quite the inspiration!!!
Great attitude in crushing any obstacles in your way dude. You’ll kill it at the next comp.
[quote]Spock81 wrote:
You’re quite the inspiration!!! [/quote]
Humbled im able to inspire ya! Thanks for the support!
[quote]Jab1 wrote:
Great attitude in crushing any obstacles in your way dude. You’ll kill it at the next comp. [/quote]
Mindset is everything! Someday I will look back at this and realize it was a blessing. Thanks for the support I appreciate it!
SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 3
… Progress is all I am looking for! Stronger today then yesterday. Along with the injury my mobility as gone out the window bringing that flexibility back is going to be a huge priority!
Conventional stance no belt Defecit pulls
115 X 10 X 5
Bench press (Pausing last rep)
165 X 5
200 X 5
230 X 4 X 2
250 X 3 X 2
265 X 2 X 2
280 X 1 X 3
265 X 2 X 2
250 X 3 X 2
Switch to no feet belt or straps
230 X 4 X 2
215 X 5
200 X 6
180 X 7
165 X 17
Dumbel fly
50 X 10
60 X 10
70 X 10
60 X 10
50 X 10
Seated cable row X 10 X 3
Sumo pulls no belt
135 X 5 X 5
No belt Walking Lunges
115 X 20 X 3
Core
GHR static holds
BW X 30 seconds X 3
SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 5
… Learning more and more everyday on where my weaknesses are. I believe I have a extended anterior pelvic tilt that may be causing the lower back pain. Been working on some stretches to bring back some mobility and lower back pain has already started to go away. Its looking like I will need to change my squat form up a little bit and not sit back so much. I have been watching videos of Sam Byrd on how he squats and will work on it each time squats come up. I actually think this style of squatting will actually have more carryover to my deads.
Maxes set at :
Squat : Back rehab
Bench : 330
Deadlift : Back rehab
Squat
135 X 10 X 2
185 X 8
225 X 6 X 3
Bench press (Pausing the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5
265 X 7
Chest Dips
BW X 10 X 2
25 X 5
50 X 5 X 3
GHR
BW X 10 X 2
To Failure X 3
Core
Seated machine crunch X 12 X 3
SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 6
… Double pauses felt surprisingly good. Definitely could not go any heavier without risking getting hurt again but it felt good to be pulling something off the ground ha. I loved how the football bar felt and will be using as often as possible!
Maxes set at
Squat : Back rehab
Bench : 330
Deadlift : Back rehab
Double pause deads no belt
135 X 5 X 3
185 X 5 X 2
225 X 5
No feet Tricep bar narrow, medium,wide
115 X 3,3,3
145 X 3,3,3
165 X 3,3,3
185 X 3,3,3 X 2
Raised Single Bulgarians
Bar X 10
65 X 10
85 X 10 X 3
Dumbell RDL’s
25’s X 10 X 3
Bicep / Tricep Supersets
Schuab presses : 30’s X 10 X 3
Seated no back dumbell curl : 40’s X 20 X 3
Cable curls X 10 X 3 drop set
Rope press down X 10 X 3