Gettin strong there… I got some work to do lol
Anabolic pig feed
Is this Sheiko Gold? I wasn’t aware of any Sheiko programs where you go for rep PRs/PBs.
That squat triple looked easy, I would say you have at least 3 more reps in you.
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Is Sheiko Gold. Honestly it’s not exactly Sheiko style programming right now. I’ve run like a template of that before. I think on that day it was ramping doubles until a hard rating is given for a set.
On the Facebook group I’ve seen other guys workouts that look closer to that but even then the percentages are a bit higher than the Sheiko templates and autoregulation is a big thing so the app is trying to bump/drop the weight so that you are hitting are target RPE x number of sets. App doesn’t use RPE exactly but like easy (>4 reps in tank), medium (2-4 reps in tank/hard to tell), hard (1-2 RIR), near max(RPE 9), max (RPE 10)
I’m in the off-season kinda not prep phase right now that just goes forever until one chooses to start a prep so maybe that’s why the training style s this way for now. Not gon lie on days the app has bumped up weights I’ve chucked another 5-10kg on top for kicks.
From what Robert Frederick (the guy who designed the app) was saying on the PL forum I got the impression that it was going to be a slight departure from Sheiko’s standard programming. I don’t really know the thought process or what went on behind the scenes, but I imagine that Frederick realized that the actual training stimulus is low if RPE is too low so he’s keeping it at a higher level than before.
Has Sheiko’s name on it but ideas/influences from other people is there. I think vs a template an AI is meant to manage fatigue so the feedback on exertion is useful for decision making. Counting hard sets kinda like Israetel says to.
Sheiko templates online are old af. Sheiko has said he isn’t happy that many think that those are what real Sheiko is. He’s also said that strength coaches should always be learning/improving so would not be surprised if his methods use RPE or exertion
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13/2/2020
W5D2
Deloading tings. Sometimes I feel backing off is much harder than pushing stubbornly forward for myself. Light deadlifts and bench today.
Feels pretty shit so probs needed the light days. Pause deads were meh. Can’t hold anything mixed grip on a deadlift bar apparently.
Hit heavier Spoto presses than ever before with plenty of room to build so we’ll see if there’s decent carryover there.
On the bright side hit some Delt isolation work for the first time in forever lol. Always thoughts Delts were super aesthetic dunno why I skip em often
Well, until recently there were 3 templates available for free on his site and they were supposed to be “generally appropriate” for people of a certain level of ability. Unless you know someone who is actually coached by him you won’t know what his latest methods are, but I don’t think there have been any drastic changes.
Me too. I was thinking since last week that I needed an easy bench session but I wanted to at least try 380x3 yesterday, I did a single and shut it down. I hate deloads, but a light session here and there is not so bad.
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I started doing front and side raises instead of OHP, should be a similar training effect for the delts and a lot less overall stress.
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@simo74 wish me luck
lol looks good to me. How did you find it ?
Too much protein to yogurt ratio. Overly sweet I can see why it works with plain Greek yogi. Macros on point though.
that’s it mate, you need to get the sweetness ratio right. Its a bit trial and error and depends on how sweet you like things. It really is an easy way to get in some great protein and fats and I think its more interesting than another protein shake !!
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I like it on the sour side so is mucho overkill. Probs have to go plain yogi + powder or plain powder + yogi
15/2/2020
W5D3
Upper body / bench assistance focus today.
Solid no fuss top set 125kg x 2 and 4x2 @ 120kg / 265 lb to start things off. 120 was my 1RM couple of weeks ago so bench is moving. Accessories after (dips, overhead press, front raises, triceps) for a big pump.
Played around with a more hip dominant squat on the advice of a mate today. Didn’t feel half bad for being beltless and after a big upper body push workout. Will continue to experiment.
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Probably shouldnt have watched this before bed lol. Seeing a world record holder hit a heavy single is hyping me up. Needa save it for next session ffs
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My shoulder is feeling a bit funky after last sesh. Lots of shoulder dominant work to be fair. Will take a bench session off and the next one is gonna be pec focused anyways so should be good to go for that.
Life Update
Has been a solid training period following on from back rehab/rebuild. Decent gains.
I’m gonna be starting up my masters in the coming week so training is gonna be different to say the least. It’ll still be hard/consistent but time wise will have to take a back seat to life things. May have to buy two gym memberships for convenience sake but we’ll see.
I’ve built some solid habits during the summer break: better diet, recovery and training within my means so that’ll serve me well in the coming year. More gains to come probably.
I may not post as often on here but i’ll be around.
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Hey Hamster good luck on the studying.
Keep the lifts strong as always, keep what you have gained and come back one day to be the PR Hamster.
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Thanks big fella. If I hit some good sets I’ll post em on here. Planning to hit plenty of PRs so you’ll be seeing plenty of me haha
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