Thanks, Joe, plan on another cycle soon.
DJS, it’s interesting. For so many years, every expert kept telling me to work bodyparts the same frequency - twice per week, or three times, whatever. Then others would say upper body can be worked more than lower. Whom to believe? Just another reason why I’ve grown so skeptical of “experts”
BTW, the Sheiko had me benching 3 times a week, squats twice, and deads once. Apparently he agrees with you.
Cav,
I was thinking today that it might be really interesting to post this kind of question in the form of a temporary thread within the over 35–where usually we would see an intelligent and experience based answer.
I would like to throw in about a hundred questions right now–seems like every time i do something different it throws up new avenues that i want to expore.
Just caught up. Don’t know anything about Sheiko but you seem to be enjoying it. Good going on hitting the PRs. I like you thinking on the dips and chins for arms. To stimulate upper body growth I ain’t never found nothing works as good as heavy hang cleans. I’m not an expert so you can trust me.
[quote]hel320 wrote:
I’m not an expert so you can trust me. [/quote]
Hahaha!! Of course I trust you Harry, I’ll take ten of whatever you’re selling.
Anyway, hang cleans are promising, but it’s a small gym and would have to do them in the power rack. The same rack that’s used for squats, deadlifts, overhead presses, high weight benches . . . and curls. I practically need a reservation to use it. Chins are dips are damn hard for me, always have been, I do them when I need high weight work.
Did some wide stance deads to work 1. DL and 2. low part of squat. Amazed how easy they were. 105# for 15 reps, three sets.
More hi rep arm & shoulder work. Dip machine . . . pulldowns . . . lat raise . . . then some side planks. Holy cow, I’m rusty on those. Groan, going to have to do more. They were a lot more fun when I was 40 lbs lighter.
Heard nothing on the job interview, apparently they’re not interested. Heaven only knows why, I meet the requirements. Doesn’t look like I’m going anywhere, probably ought to go ahead with Sheiko #39 next week.
Did some more misc upper body work. Chins with palms facing each other, very hard, grunting to get 3 reps. Several sets (wasn’t logging in the notebook).
Dips, managed to get 3 reps per set, very hard.
Shoulders, overhead press. Got up to 85#, a real grinder, straining, grunting, barely moving up. If a fly landed on the bar, would have dropped it. Dropped down to 75#, got a few reps per set. Tried twisting hips to correct for scoliosis, seemed to help, got a few more reps out.
Side planks. These were really hard, grunting hard. Could hardly hold them. Then the weirdest thing happened. Stopped and chatted a moment with a friend. Went back to the planks and BOOM just shot right up. Held for half a minute, then down. Not even grunting. A bit of socializing makes a huge difference. Never saw it so dramatically.
Was in a good mood today. Actually GREAT mood.
Set up overhead presses. 85# was a grinder last time? This time 3 reps no problemo. Then I did 5 reps. Easy.
Arm curls, piece of cake. Tri pulldowns, watch me go. Oh, and rotator cuff stuff. Went up in weight, it was so easy.
Finished up with chins & dips, not bad. Wanted to keep working, but gym was closing. Next week will start new Sheiko cycle.
These mood swings are REALLY wearing me out.
Its amazing on how much this game is mental…I psyche myself out ALWAYS…thats I try not to think too much.
Bench
85 x 5
100 x 4 . x 4
115 x 3 . x 3
125 x 3 . x 3 . x 3 . x 3 . x 3
Trying to pause on chest, haven’t done that before, it’s harder, but if I ever want to compete, gotta get the habit.
Squat
95 x 5
115 x 5 . x 5
135 x 5 . x 5 . x 4 FAILURE
I can’t BELIEVE this crushed me. Previously I only did 3 reps of 135, but still, so pissed I got the bar back up and did another set.
135 x 5 . That’ll teach 'em.
Bench
85 x 6
100 x 6 . x 6
110 x 6 . x 6 . x 6
Incline DB flies
15 x 10
20 x 10
25 x 10
30 x 10
Good Mornings
45 x 5
65 x 5 . x 5
85 x 5
WAAAAAAHH. No specific pain, but just worn out from the effort.
Nice work Cav!
way to stick with it Cav - sometimes shit happens for no good reason and coming back and getting it good stuff!
Piece of cake!
training is looking good.
dips and chins are the best thing ever.
If I had to only pick three things to train-
I would deadlift
dip and chin
and then a sneaky bunch of abs, shoulder rehab and unilateral leg work I could call rehab
just kidding nice work cav
Nice work Cav, I love how you are staying on the grind!
Nice work pushing through that. Its these sorts of days that make you stronger.
Didn’t realise you were going to jump straight in to another cycle of Sheiko. Way to go!
Is this the same cycle repeated off new maxes or a different one?
Matty, Colin, Joe, thanks for the kind words.
George, don’t know if it’s discipline or plain stubbornness, but I just get so pissed when missing a lift.
KM, thanks, my chins are OK I guess, can only knock off a few, but dips are still my nemesis, just damn weak at them. I hate them hate them hate them. Which means I have to do them when I can.
Brett, I took off a couple weeks to do some arm and shoulder work, which Sheiko doesn’t directly address. This new cycle is routine #37, slightly different from the previous. Lord knows what’s in this new one. I retested maxes during the 2 week period. Deadlift 305, up from 295. Squat 185, that’s up but been on squat rehab to redo my form so it’s been gaining exceptionally fast. Bench max stuck in place at 165, very frustrating. Every other guy in the gym can bench 135 for warmup, to me it’s nearly max. Surely I should be seeing results faster than this.
Lots of DOMS today, spending the day eating and getting more food. My belly is growing more than any other bodypart - not the fat, the whole abdomen from all the food in it. Still out of work, so have to hit the discount stores.
Another round of Sheiko? mad man…nice work
[quote]OldGoat wrote:
Another round of Sheiko? mad man…nice work
[/quote]
Says the guy doing 50 rep squats . . . thanks BTW
Pigged out at Golden Corral, I think the waitress was amazed how long I was there. Only a matter of time before I’m banned. Got a good night’s sleep, and was raring to go. Good thing, because today’s program was a killer. Program 911 into the speed dialer and get started:
Deadlift
155 x 5
185 x 5 . x 5
215 x 4 x 4
225 x 3 . x 3 . x 3
going pretty good, body’s really recovered
Incline bench
95 x 4
115 x 4 . x 4 . x 4 . x 4
better than I expected
Dips
x 5 . x 5 . x 5 . x 5 . x 5
only halfway down but better than I expected, this stuff works after all
Deficit deadlifts - is he absolutely joking?? help me . . . .
155 x 5
185 x 5 . x 5
215 x 4
245 x 3 . x 3
was supposed to do another couple of sets, but wiped out . . . could hardly stand up.
heaven only knows what the DOMS will be like . . .
Pigging out at Golden coral reminds me of that comedy skit, where the fat guy goes to the Chinese buffet and is there so long they throw him out “You no pay you just go!!!” Can’t remember who it is but its funny as hell.
Anyway good stuff Cav, glad you’re liking Sheiko and mostly glad your lifts seem to be going up. Think you’ve found your groove?
Thanks, Dday. Golden Corral is smart, they make you pay before eating.
I may have found my groove, but there’s no one thing to it. Need to pile on the training, and keep the eating just right, and keep the supplements going, and get the sleep . . . one single thing out of whack and goodbye progress. I really envy the people who just play around with the weights and FOOMPH they grow and grow.
And who said I “like” Sheiko? it’s sadistic!! Have to say, though, my body feels really solid and strong today. Just a little DOMS in the traps and upper back from all the DL. Not a program for the first-timer.