I’m with James. You are getting stronger, there is no hope for you now Cav.
doing a sheiko workout ehh? I have to catch up.
Nurse, I know what you’re talking about. The book translation is really literal and awfully confusing. Here’s the site I’m using for my routine:
http://www.elitefts.com/sheiko/
I’m using the number 29, which he recommends for newcomers. Apparently, Sheiko put together dozens of routines, which is good and flexible for different people, but confusing if you’ve never seen it before. Heck with it, will just use the routine and see what happens.
James, that’s high praise. Thanks.
Dude, do you mean that I’m becoming completely insufferable? Ridiculous. And kneel when you’re in my presence.
Matty, hi. Just started the Sheiko this week, have logged every step. Pretty stressful, but looks like I’m already getting results.
Nurse, what I understand of Sheiko is something like this:
It’s designed to make you powerlift, and nothing else.
Loads and loads of work, ideally broken into 2 sessions / day, but not necessary.
Three or four days per week.
Never hit failure, never go to 1 RM max.
Well, I have to read up on this Sheiko stuff if it’s drawing the hot women into workout logs!
Looks good, Cav!
Good workouts. Lots of volume you’re doing. Tried to read a little on the Sheiko methodology once, too much planning for me. See a lot of different routines that include back off sets. Might be something to that.
Week 2 of Sheiko.
Had to wait on power rack, so took over 2 hrs.
Squat
75 x 5
95 x 4
115 x 3 . x 3
125 x 2 . x 2 . x 2 . x 2 . x 2
Felt OK, hope I’m going low enough, no time set up the box
Bench
85 x 5
100 x 4
115 x 2 . x 2 . don’t know why this was 2 and the next stuff is 3
135 x 3 . x 3 . x 3 . x 3 . x 3
oh my god, was this hard. I was straining so hard, felt like it was going to dump on me any moment.
DB flies
25 x 10
35 x 10 . x 10 . x 10 . x 10
these were horribly hard, really sweating, grunting
Pushups
x 10 . x 10 . x 10 . x 10 . x 10
I actually hit failure on these, several times, just unbelievably crushing me, I was flopping like a fish out of water, trying to get these done
Front squat, hadn’t done these in years, took weight way down
45 x 3 . x 3
55 x 3 . x 3
65 x 2
75 x 2 . x 2 . x 2
went OK I suppose, kept back arched, got way down.
Went home, my appetite’s cut back, forced dinner down my throat. Really, really stressed.
That sounded really hard…good effort to keep it going over that length of time.
A hot chick. Hmmm.
Sheiko, eh? Never done it myself. I think Joe is talking Sheiko as well.
Keep it up. I like how hard you’re pushing yourself here. You say your appetite is going a bit but try to force yourself to eat as you need the calories on this particular program.
james
I’m really interested in how this is working for you Cav. I see so much written about it but as you know theory often flys apart when put to the test. How do you feel over all?
Nurse, thanks. As for strenuous effort, I think of the mule in Animal Farm who said “God gave me a tail to keep away flies, but I’d rather have no tail and no flies.”
Snapper, trust me, it’s a compliment. And don’t worry about Sheiko, you’re making big strides without it.
James, thanks. The effort really doesn’t bother me, I’m focused on results. This had better do something good for me.
Joe, bear in mind that I’m not the best guinea pig for testing programs. My body doesn’t seem to respond more to one program than another. 5x5 . . . 20 rep squats . . . HIIT . . . you name it, I’ve done it. Sheiko gives me the opportunity of really bashing myself with super high volume, let’s see what that does.
How do I feel? Oddly, almost no DOMS at all, I was expecting a ton. No injury or weirdness. Psychologically, you have to brace yourself . . . long sessions in the gym, no time for silliness or smalltalk. The hardest part is keeping eating up, I lose my appetite when it gets hot and when I get depressed. This unemployment is really getting to me.
On a side note, a local TV station which usually shows crappy old nothing movies showed 2 terrific flicks this week: Ordinary People and The French Connection. Life doesn’t get better when you can’t spend money.
Digging the work here Cav. Sheiko is a crazy program, once you master it please educate us.
I have been fucking around with the front squats too…Totally different ball game…keep it up broheim,
Nice work Cav! Keep hitting hard Bro!
Dday, thanks, will keep posting.
Matty, front squats are so humbling, have to use even less weight than regular squats, no one people don’t do them.
Colin, great to hear from you!
Sorry about not posting on your threads, unemployment is just depressing me. Just lost another position, they hired before even interviewing me.
Sheiko: as long as I keep eating, doing OK. Muscles seem to be getter firmer, entire body seems solid.
Deadlifts to knees - these really work lower back and abs. Seem to getting easier:
145 x 3
175 x 3
205 x 3 . x 3
225 x 2 . x 2 . x 2 . x 2
Bench
85 x 6
100 x 6 . x 6
110 x 6 . x 6 . x 6
120 x 6
something seemed to click on these, lowering and breathing suddenly synchronized like never before
DB Flies
25 x 10
35 x 10
40 x 10 . x 10 . x 10
DL rack
165 x 4
195 x 4
225 x 4 . x 4
245 x 4 . x 4 . x 4 . x 4
whew, these were tough, probably running out of steam.
Have to go grocery shopping, so will stop at Golden Corral.
A high volume routine is always tough for the first few sessions, but it sounds like you are already adapting to it.
Good job.
Do you have shares in Golden Corral?
Is it worth taking a break during the session just to let everything re-charge, other though is whether you are staying hydrated enough over a long session.
When i have done long high density workouts i think that dehydration has become a problem later on in the workout…just a thought.
Thanks, Brett. Invest in Golden Corral? Hmmm . . . can you make money on an enterprise if the main client is yourself?
Nurse, I sip at the water fountain between every set, so dehydration isn’t a problem. I try to rest what I can during the session, but it’s already at 2 hrs and if I start extending will have to start fussing with bringing something to eat in the middle or go home and make 2 sessions or something.