WOW cool routine! I don’t know if I could make it through such a heafty workout (i’m a chicken, ha-ha)
I find benching really fun though. It’s never mattered to me where my bench numbers are at, I’ve ALWAYS looking forward to a bench day.
You hella strong woman. Definetly a squattin’ inspiration !
Thanks Spock - I used to suck donkey balls at the squatz but I got a coach and really focused on them last year. Went from 155 to 225. Form is a major part of the game.
So what’s nuttier than Sheiko? Doing it two days in a row. I def had to grow a big hairy pair to finish the workout. On the plus side my gym bought a new bar and the bitch has a hell of a bite. 
Deadlift pause at the knees - holy hell batman these were hard.
155 1x3
185 1x3
205 2x3
255 4x3
Incline Bench pause to chest
65lbs 6x4 - will add weight next time.
Deadlift from pins
165 1x4
200 1x4
225 2x4
255 4x3
hitting my wall…
Dips: 5,3,3,3,3
was supposed to do 5x5 but dips are hard on a good day for my heavy butt. Game plan will be to work my way up to 5x5.
Dumbell Lunges (I’m not done yet?!!)
25lbs 5x5
V-Crunches: 3x10
and that’s all folks.
you got a coach??
I forgot that part!
Damn that Sheiko! You’re right that the volume would totally turn me on. How you feeling about it?
Also, nice work on the dips!! Smart move working up on those - I’m guessing next step is hitting 5x4? That’s a lot! Nice work.
Wow, frenchie–that looks like some serious training volume. Back kicking ass right out of the gate–I love it. I, too, am interested to see how you fair on this new program.
MIM - Yes, worked with her and her group for 6 months once a week and did my homework. Wall squats, stretching, back arch, speed out of the hole, ect… Wouldn’t mind working with them on other things but budget and time constraints are making it tough. She has a meet at her gym on Feb 18th near my place. If I can find the time I might go and cheer her group. Didn’t want to participate so close after the holidays and also I’m staying away from maxes until I feel 100% healed.
Maschy- it is kicking my butt. I’m used to doing my 5/3/1 lift then MAYBE 1-2 accessories. This early in the game I wouldn’t suggest 2 days in a row unless you absolutely had to. Thursday I left the gym feeling high from having worked through the program. Yesterday I just felt tired and broken. I probably overworked my CNS. On the other hand your used to working on a lot more volume than I am. I keep looking at the numbers and thinking “bah this will be easy” and then I get crushed by the sheer volume. Last set is always “like hell I can do this” and strangely I fight it out and get it done.
As for the dips probably, or it might go 5,4,4,3,3. Depending on how many I can eek out.
Nadia - at the moment all I can think of is that I cannot sustain this for the long run. Ink says I’m supposed to get used to it after a bit, that it should go faster. For now, I’m not convinced but I’ll give it an honest try. The initial program is only 4 weeks. If I get used to it in 4 weeks, if I find my groove then I’ll graduate to program 37.
Wow-from skyrim to total balls out training, I like it. How has your recovery been?
I’d put money on the fact that in 4 weeks you’ll be flying through this.
Pause at the knee deads? woof.
Wow. That’s a big hairy pair you’ve got. 
Hope you’re enjoying a day off and a nice big glass o’red today!
Sheiko’s no joke. Hope it serves you well. As for the squat rack, my gym only has the one and it gets used for squats, millies, incline benching and god knows what else. This is why I won’t train in the evening.
lula - that pause is a killer. breaks the momentum of the movement.
Dot- had to work a little today - just 4 hours of demo standing up on a hard gym floor after killing my legs with squats and deads these past 2 days. I was def questionning my sanity. But a glass of red and some skyrim as reward for a good week will be in order.
Cal - we shall see. I secretly believe you need a good dose of T to pull this program off…
i’m really impressed too n!
…I fully admit I would NOT do the pause at the knees dls! or the pins ones. It shows your maturity as a lifter i think! You’re taking the time to get through the scientific stuff while others ( me!) just don’t. I knwo you’ll get results too whether its knowing its doesn’t fly or bullet proofing your already incredibably powerful frenchtasticism!!!
Serious props! Good for you! AND WORD!!! :D!! MAD PROPS!..as i sit on the sidelines!
[quote]cholulalula wrote:
How has your recovery been?
[/quote]
forgot to answer this:
I’m feeling sore today but not half as bad as I expected honestly. My appetite is through the roof however. Had supper at 8pm last night and woke up at midnight hungry enough to grab more food and watch a little tv. I’m trying to keep it all relatively clean in hopes this is translating to muscle and not mush. The hip flexor is holding up but I’ve been good on the rolling and stretching.
[quote]brute_fury wrote:
bullet proofing your already incredibably powerful frenchtasticism!!!
[/quote]
that’s why I love you Brute - your the bestest kind of crazy
there might even be a new log title in there…lol
Jeeeez lady! You gonna be doin Smolov next? I’ve considered a Russian Peaking Program for facial aesthetics but um damn that looks like GNAR GNAR Work. Gotdam.
ah, sheiko!
first i heard of it… was that almost everyone at the powerlifting gym i trained at for a bit seemed to be on it. looked like an awful lot of hard work to me!! they really did swear by it, though!
glad to hear your hip flexor is holding up.
What is the purpose of “pause at the knees” DLs? I can’t see how there would be any benefit over a standard rack pull. I do not do rack pulls because my sticking point is always the floor, not the lockout.
Very interested in following your Sheiko program. I’ve read up on it, but will be so keen on seeing how it goes for you.
I’m assuming the pause at the knees is to work a strong lockout. My sticking point has been off the floor 90% of the time but there has been a few missed lockouts.
If anyone has a different take on this I’d love to hear it.
I’m still feeling battered so today will be some stretching and foam rolling in the hope of looseing up a few knots for tomorrow.
You’ve been busy!
I’ve never really read anything about Sheiko, but will follow along and do some studying on it.
30 minutes of stretching and foam rolling. check
Glad I did this at home today I was groaning like a bad porn star.
I have to admit one of the biggest reasons I have given Sheiko a try is that the paused deadlifts just seem stupid.
You, on the other hand, are killing it so far. I cannot imagine you not being aboe to do this for the long run.