Bench Press:
140 x 3
165 x 3
195 x 2 x 3
225 x 2 x 2
240 x 2 x 1 (Paused)
315 x 1(SlingShot)(Felt Great)
Squats:
135 x 10
225 x 5
315 x 3
370 x 3
430 x 2 x 3
490 x 2
635 x Utter Fail(Did too much before hand)
490 x 4 sets x 2
Bench Press:
150 x 3
185 x 3
210 x 4 x 2
DB Flies:
35 lbs x 4 x 8
Goodmornings:
225 x 5 sets x 4 reps
I should have squatted the 635 lbs tonight but my dumb ass did way too much ahead of trying this weight. Later this week, maybe Friday I will give another heavy squat a try. Need to feel heavy weight on my back in preparation for the upcoming contest and Sheiko doesn’t have high percentage attempts programmed in so I am taking the issue in to my own hands.
Very taxing day at work but after a 4 hour break I was able to get going with a large cup of coffee.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Bench Press:
45 lbs(Bar) x 25
140 x 3
165 x 3
195 x 2 x 3
225 lbs x 5 sets x 3 reps
225 lbs x 6
DB Flies:
35 lbs x 4 x 8
Deadlifts:
135 x 6
280 x 3
340 x 3
395 x 2 x 2
455 lbs x 4 sets x 2 reps
455 x 10 (Feeling good for the reps)
Standing Crunches:
90 lbs x 3 x 8
Everything moved well tonight and I thought I go for it on the deads. I saw an article about a week ago on here where the author did 405 for 10 so I thought I’d just bust it out to see how it feels with a little more weight-felt great.
Thanks sen say though I have to say today has been a real trial. After waking up and doing some rolling along with a huge coffee I started work. I was feeling pretty good due to loosening up with the foam roller but after a few hours of working in the heat fatigue set in and the next couple of hours were grueling.
Finally got home and ate a good meal so I am starting to feel good again but the deads really worked my back and hams. Have to say the whole body received a thrashing yesterday so it’s off for more rolling with the LAX ball and foam roller. I think I feel my max dead going up and my body getting stronger-must feed the machine-and get ready to bang again tomorrow.
Rick, thanks for the template. I wish I would have seen this template about 10 weeks ago. The reps and percentages are similar to the program I’m on but I think the progression may be better. I like that it calls for less volume.
GV : IMO when the Sheiko programs call for Db flies I would switch to rear lateral raises/face pulls. When it calls for lunges I would do pullups, other than those 2 switches these are super solid powerlifting routines.
Had excruciating lower back pain all of Saturday and woke up this morning with terrible hip and back range of motion. I attribute the tension to overworking deads and squats (The combination) over the past few days. So, after some stretching and cleansing I am beginning to feel better but lifting last night was an absolute cancellation. Taking some GABA and Boswellia has helped and I will do more mobility work today so I can resume training tomorrow as well as be active for work. I either crushed my digestive system or strained my posterior chain or both and results were muscular and debilitating. Onwards and upwards.
Found a target spot where I believe the psoas is below the hip and above the quads in-between the pectineus and satorius in my right leg.
This is where I have been having extreme pain and associated muscle strain in surrounding muscle. I think the psoas may be pulling my lower back out of position and causing painful spasm-like demands. So, I did some very agonizing rolling in this area for 2 different extended periods to find sudden relief in my hip and lower back.
The pain returns after a while but I will continue to roll it with my black foam roller and rumble roller until I obliterate the tension and soreness for good. I’ve had this same problem return every now and then during heavy training so I had an idea where to go. I think I need to remember to work the area more often or every day to make sure I stay healthy.
Glad you’re getting it worked out man. I picked up a rumble roller a couple of weeks ago, since I was having pain in my left abductors and foam rolling wasn’t cutting it. That thing is uncomfortable as all hell at first, but really does a great job once you get it going. I’ve been rolling my abductors every time I roll and the pain is pretty much obsolete now. I also found that applying heat during down time and before rolling seemed to help a bit.
Last night the lifting was not very energetic mostly due to my work day being very exhausting.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 3
370 x 3
430 x 2 x 3
490 x 2
605 x 1
490 x 4 x 2
Bench Press:
140 x 3
165 x 3
195 x 2 x 3
225 x 5 x 2
DB Flies:
35 lbs x 4 x 6
Goodmornings:
225 x 4 x 4
I have changed my mind and I will not do a Sheiko competition program again. The format does not call for any lifts in the 90% or better region for lifts and I cannot accept this. Also Sheiko does not address bringing up strength in muscle areas that need to be strengthened to assist in doing the squat, bench, and dead. I have had great success building strength and power using a Westside format for many years especially in preparation for a meet. This is the first time in many years I feel weaker and less prepared for max effort attempts for my upcoming meet. Sheiko just does not work for me but is great for others. I’m going back to what has worked and will continue to work for me, which is a Louie Simmons, Westside type format for lifting.
