In canada for two weeks, however I’ve found a gym so my training is unaffected.
Sheiko 29, week 4 day 1
No squatting.
Loads of weighted back extensions.
Bench
55kg x5
65kg x5
75kg 5x4
Chest supported row
loads - worked up to 60kg x5 and 50kg x10
Dips
5x8, BW
Good mornings
50kg, 5x5
Sheiko 29 week 4 day 2
Bench
50kg x5
60kg x4
70kg 2x3
80kg 2x3
85kg 3x2
Deadlift - sumo
80kg x3
95kg x3
112.5kg 2x3
127.5kg 2x3
135kg 3x2
127.5kg 3x2
Bench
50kg x5
60kg x5
70kg 4x5
Fly 5x10
Sheiko 29 week 4 day 3
Squat - warmed up and hip felt great.
62.5kg x5
75kg x4
87.5kg 2x3
100kg 6x3 - Took me a long time.
Bench
50 x6
60 x5
70 2x4
80 2x3
85 2x2
80 2x3
70 x4
60 x6
50 x8 - Huge pyramid and I was ready to call it a day. But not yet…
Fly 5x10
Chest supported row
5x8, 40kg. Please, let me go home…
Sitting good morning
5x5, 50kg. I’m completely done.
Situps
3x10 - A chore just to think about them. But I got them done.
Now time to eat and sleep. On to Sheiko 37 on Tuesday.
Sheiko 37, week 1 day 1
I haven’t adjusted my maxes for this cycle. I will probably retest at the end and put my new maxes in for 30.
Bench
50 x5
60 2x4
70 2x3
75 5x3 - All these sets felt wobbly and weak as shit. Bench was also like an ice rink and I couldn’t get my traps in.
Squat
62.5 x5
75 2x5
87.5 5x5
Bench
50 x6
60 2x6
65 4x6
Fly 5x10
Good Morning
5x5, 60kg
I have started to put my feet wider when I squat, and concentrate on pushing out and spreading the floor. This way I have no hip trouble and I get more power.
Does anyone think I should start a new log specifically for my Sheiko training? Might help people to see if others are doing Sheiko.
I personally wouldn’t; I just don’t see the point in doing that unless this log is already for a particular program.
Anywho, good job man, keep it up!
Fair enough, I will stick with this log.
Sheiko 37 week 1 day 2
Deadlift
80 x5
95 2x5
112.5 4x2
120 4x3
Incline bench
6x4, 60kg
Weighted dips
5x5, +20kg
Deadlift from boxes
80 x5
95 2x5
112.5 2x4
127.5 4x3
Good Mornings
5x5, 55kg
Weighted situps
3x10, +10kg
Had an encounter with a brohemoth today.
Sheiko 37 week 1 day 3
Rows 5x10 (warm up)
Bench
50 x7
55 x6
60 x5
65 x4
70 2x3
75 2x2
70 2x3
65 x4
60 x6
55 x8
50 x10
Rows 5x10 - Heavier
Squat - trying out a wider foot position
60 x5
75 2x4
87.5 2x3
95 5x3
French Press 5x10
Sitting Good Morning
5x5, 60kg.
Funny story, just as I was warming up to squat, a guy came over and asked how many sets I got left. I said “Jesus dude, quite a few I think, let me count… yeah 10 sets.”
His face…
LOL
Right, my flight back from Canada arrived at about 9:30 local time, but 5:30 canadian time. So I slept a lot of the day, then got out to train. I wasn’t expecting the best training session after a 5 hour flight.
Sheiko 37 week 2 day 1
Squatz
62.5 x5
75 2x4
87.5 2x3
100 5x2. These felt awesome, and I checked more than once to see if I actually had 100kg on the bar. Rocket boosters activated.
Bench
50 x5
60 x4
70 2x3
80 6x2 - These also felt great. Last 3 sets were like speed sets.
Pushup 5x10
supersetted with
Face pulls 5x20
Fly
5x10
More Squatz
70 x3
80 x3
95 4x3 - Nitro legs. These seriously felt so great.
Bottom-up good morning, from pin 12
5x5, 60kg
I think that the good mornings are starting to kick in, having done them three times a week for 5 weeks now. Great day training today.
Sheiko 37 week 2 day 2
Deadlift to knees
80 x4
95 2x4
112.5 4x4
Bench
50 x5
60 2x5
70 5x4
Fly 5x10
Deadlift
80 x4
95 x4
120 2x3 - I upped the percentages here as I was feeling strong.
130 5x3
Good Morning
5x5, 50kg
A couple hundred feet of plate dragging, until the strap tore from grinding along gravel. I will have to rig up a proper sled.
I’ve worked back the dates I need to start the next few cycles. Meet is on November 27, so I need to start 32 on October 30, 31 on October 2 and 30 on Sept 4.
Sheiko 37 week 2 day 3
I’ve bumped up my maxes 5kg or so.
Squat
65kg x4
77.5kg x4
90kg 2x3
100kg 6x3
Bench
52.5kg x6
62.5kg x5
75kg 2x4
80kg 2x3
85kg 2x2
80kg x4
75kg x5
62.5kg x6
52.5kg x7
Squat
72.5kg x3
85kg x3
100kg 4x2
Barbell row
60kg, 5x10
JM press
5x10, 25kg
supersetted with face pulls, 5x20
Sitting GM
5x5, 50kg.
Whoah, long day.
Sheiko 37 week 3 day 1
I was doing manual labour for 8 hours through the day, and for the next few weeks so I expect my training performances to be sub-standard until I adapt.
Squat
65kg x5
77.5kg 2x4
90kg x3
105kg 5x3 - These felt like a ton, and I felt my hip may start to play up again so I did no more squatting. (Meant to be a double squat session).
Bench
50kg x5
60kg x4
75kg 2x3
85kg 5x3
DB Press
5x10
Pushup 5x10
Face Pulls
10x20
Not a great day today. I’m really tired from working today and i just need to eat and sleep more.
Sheiko 37 week 3 day 2
Deadlifts to knees - I have modified my technique for these after sending a Q to Michael Keck who’s also on Sheiko. Previously I was just going up to the knees and back down. Now I go up to the knees, pause for two seconds, then lock out and back down. Much harder.
80kg x4
95kg x4
112.5kg 2x4
120kg 4x4
Bench
52.5kg x6
62.5kg x5
75kg 2x4
80kg 2x3
85kg 2x2
80kg 2x3
75kg x4
67.5kg x5
62.5kg x6
57.5kg x7
52.5kg x8
Plate bench press - 20kg plate per hand
5x10
Rack Pulls from below knee
95kg x6
112.5kg 2x5
127.5kg 4x4
Good Morning
5x5, 40kg - Did these lighter.
Actually a great training day today, especially given the circumstances - I’ve been shovelling dirt and concrete, Kango hammering, and mixing cement by hand for 8 hours. My lower back was killing me all day. I’ve dropped the percentages down to where they were a week ago until I’m dominating the sessions again, then I’ll take them back up.
Happy 1st birthday +17 days for my log! I can’t actually believe I’ve had this thing going for a year. Some day this will be very useful…
Sheiko 37 week 3 day 3
Bench
52.5kg x5
62.5kg x4
75kg 2x3
85kg 5x2
Squat
62.5kg x5
75kg x5
87.5kg 2x5
95kg 5x4
2-board press
80kg x1
90kg x1
100kg x1
Bench
52.5kg x6
62.5kg 2x6
67.5kg 4x6
Good Morning
50kg, 5x5
Did the 2-board to get a feel for heavy weight in my hands again. It flew up, which was encouraging.
Sat 20th Aug
Extra calf workout
Barbell calf raise
100kg 2x10
120kg 2x10
DB one-leg calf raise
+10kg, 3x8
Lunge raise
+10kg, 3x12
Toe raise
+10kg, 3x15
Got this workout from an article on here by Colucci or something. Only once a week thing so I can fit it in on my off days. Legs are shaking.
Sheiko 37 week 4 day 1
Squat
65kg x5
77.5kg x4
90kg 2x3
105kg 2x3
110kg 3x2
Bench
52.5kg x5
62.5kg x4
75kg 2x3
85kg 5x3
DB bench
5x10
supersetted with
Chin ups
5x10
Squat
70kg x4
77.5kg x4
90kg 2x3
105kg 4x2
Good Morning
5x5, 55kg
Holy volume batman. Took me three hours, but partly cos I was coaching two new guys to the club.
Wed 24th August
Sheiko 37 week 4 day 2
Bench
52.5kg x5
62.5kg x4
75kg 2x3
85kg 2x3
90kg 3x2
Deadlift
85kg x4
102.5kg x4
120kg 2x3
135kg 2x3
145kg 3x2
Bench
57.5kg x5
67.5kg x5
77.5kg 4x4
Chins 5x10
Bottom-up sumo good mornings
70kg 5x5
Facepulls inbetween at random points
Another long session. Just under 3 hours, although I had some time waiting for the bench.
Sat 27th August
Sheiko 37 week 4 day 3 - done!
Sled dragging to warm up.
And then something weird… I was sitting in a full squat, just loosening up for about 30 seconds, then got up and immediately hung off the chin-up bar. And then I got dizzy, which I had forgotten happens after this sort of thing. So I hung on, hoping it would go away and then… I remember being leaning against my bench. I was like WTF… I was hesitant to start squatting, but I kinda snapped out of it, splashed water and sniffed ammonia and was sorta good to go. Good enough for me…
Squat
65kg x5
77.5kg x4
90kg 2x3
105kg 6x3
Bench
52.5kg x5
62.5kg x5
75kg 5x5
Supersetted with
Chins 5x10
Close grip bench
5x8, 60kg - Fried my triceps
Sitting GM
5x5, 60kg
Lots of ab wheeling - Eccentric on the feet, then concentric on the knees.
I may not do #30, due to various reasons, but possibly either do #29 again with raised maxes, or maybe #39, both of which have a lower volume. I’m not sure I’m ready for the even larger volume increase going to #30.