Thanks y’all, it’s tough work but satisfying.
GV, send me an email. I’ll forward the templates. The 9 week is broken up into a 4 week and 5 week. This was given to us by Nick Weite. He’s a childhood buddy of our ring leader.
Yesterday the weight moved fairly good. I made an improvisation to deal with the open tears on my hands because they proved to painful to do deadlifts.
Zercher Hip Thrusts (Using Zercher Harness from pins just below knees):
325 x3
360 x 2 sets x 3 reps
420 x 4 x 2
Bench:
145 x 5
170 x 4
200 x 2 x 3
225 x 3 x 2
215 x 2 x 3
200 x 4
170 x 6
145 x 8
DB Flies:
35 lbs dumbbells x 5 sets x 10
Zercher Hip Thrusts ( From pins just below hips):
160 x 5
250 x 5
340 x 4
390 x 4
425 x 2 x 3
475lbs x 5 sets x 3 reps
Good Mornings:
225 x 5 x 5
Even thought I didn’t do deads the lifting just about wiped me out and today I hurt from my earlobes to my toenails. It’s good hurt. Didn’t want to stray at all from the Sheiko plan but my hands have to heal and I believe the Zercher hip thrusts(squats) are a good substitute for deads.
Lifting went well last night.
T-Handle Swings(Went light not to aggravate torn hands from re-injuring):
110 lbs x 2 sets x 25
Squats:
225 x 5
300 x 5
360 x 4
420 x 2 x 3
470lbs x 5 sets x 3 reps
Bench:
155 x 5
185 x 4
215 x 5 x 3
DB Flies:
35 lbs x 5 x 5
Squat:
300 x 5
360 x 5
420 x 4 x 4
Standing Crunches:
90 lbs x 3 x 10
Good work and exhausting but satisfying.
Great squatting GV!
One day Ill be man enough to do Sheiko.
MattyXL I’m sure you’re man enough now. Thanks.
GV, checked and didn’t see a PM from you. I sent you my email in a PM. We’ll get this figured out.
The lifting started at a sluggish pace but improved well after my shoulders warmed up.
T-Handle Swings:
110 x 2 sets x 25 reps
Standing Presses:
45lbs(bar) x 10
95 x 5
135 x 5
155 x 5 x 5
High Incline Presses:
155 x 6 x 4
Tricep Press Downs:
90 lbs x 5 sets x 12 reps(1 min rest btwn sets)
Deadlift to Knees(Halting Deads):
315 x 4
455 x 4
405 x 2 x 3
420lbs x 5 sets x 2 reps(1 min btwn sets)
Good Mornings:
225 x 5 x 5(1 min btwn sets)
Finished this lifting session in an hour and 20 minutes which is a record time so far for the Sheiko program for me. Intensity was high, the perspiration was flowing, and I was worn out at the end.
This program looks killer. Especially with the weight you’ve been using
GV tell me about these T handle swings? good as a precursor to squatting and DLing? Similar to KB or DB swings?
T-Handle Swings serve as a great warm-up for me for every lifting session. KB and DB swings are very similar, however I believe that my hips, hams, quads, shoulders, abs(& entire core), as well as my arms get better work with the t-handle swings.
Ok you answered my question that I posted in my log…thanks!
Hope it helps.
Late lifting last night went well.
T-Handle Swings:
110lbs x 2 sets x 25 reps
Squats:
225 x 5
300 x 5
360 x 4
420 x 2 x 3
470 x 5 x 3
Bench Press:
145 x 5
170 x 4
200 x 2 x 3
225 x 6 x 3
DB Flies:
35 lbs x 5sets x 10 reps
Squat:
300 x 5
360 x 5
420 x 5 x 5 (1 1/2 min btwn sets)
Bench Press:
160 x 5
185 x 3
215 x 4 x 2 (1 min btwn sets)
Standing Crunches:
90 lbs x 3 x 10
Fast, intense work and strong lifts this night. My legs and chest are really worked and my back is feeling stronger than ever. Sheiko is a great program.
Enormous routine tonight so glad I got started early. Lifting took about 2 hours and it was a killer.
T-Handle Swings:
135 x 2 sets x 25
Deadlift:
315 x 5
365 x 4
405 x 2 x 3
455lbs x 5 sets x 3 reps
Bench Press:
145 x 8; 160 x 7; 170 x 6; 185 x 5; 200 x 4; 215 x 2 x 3; 225 x 2 x 2; 240 x 2 x 1; 225 x 2 x 2; 215 x 2 x 3; 200 x4; 185 x 6; 170 x 8;
160 x 10; 145 x 12 (Too many sets to list vertically)
DB Flies:
35 lbs x 5 x 10
Deadlifts(Supposed to do deads to knees but I forgot):
315 x 4
365 x 4
405lbs x 5 sets x 4 reps (1 1/2 min btwn sets)
Good Mornings:
225 x 5 x 5 (1 min btwn sets)
I was thoroughly worked by the end of this lifting session. A couple hours later now I am feeling the tightness set in my hams and back but some rolling should work that out. A good night with all lifts well done. Only ripped one callus off and slightly reopened an old rip but no bad hand damage done.
[quote]gorillavanilla wrote:
Here’s a little punch to the nads. Vasectomy scheduled for next month so I am going to train like I’m preparing for a contest until May 17th and then take a week off. Another phase of life to deal with.[/quote]
Worst part is the doc dry shaving your balls. Check with him before and shave yourself. Honestly, the cutting isn’t bad at all, but that dry shave to the balls…oy vey.
The small joys of getting older.
[quote]gorillavanilla wrote:
Enormous routine tonight so glad I got started early. Lifting took about 2 hours and it was a killer.
T-Handle Swings:
135 x 2 sets x 25
Deadlift:
315 x 5
365 x 4
405 x 2 x 3
455lbs x 5 sets x 3 reps
Bench Press:
145 x 8; 160 x 7; 170 x 6; 185 x 5; 200 x 4; 215 x 2 x 3; 225 x 2 x 2; 240 x 2 x 1; 225 x 2 x 2; 215 x 2 x 3; 200 x4; 185 x 6; 170 x 8;
160 x 10; 145 x 12 (Too many sets to list vertically)
DB Flies:
35 lbs x 5 x 10
Deadlifts(Supposed to do deads to knees but I forgot):
315 x 4
365 x 4
405lbs x 5 sets x 4 reps (1 1/2 min btwn sets)
Good Mornings:
225 x 5 x 5 (1 min btwn sets)
I was thoroughly worked by the end of this lifting session. A couple hours later now I am feeling the tightness set in my hams and back but some rolling should work that out. A good night with all lifts well done. Only ripped one callus off and slightly reopened an old rip but no bad hand damage done.[/quote]
Buy s foam pad from an Auto parts store. Cut a couple of approximately 3 inch by 5 inch sections off of it and hold them in your palms when doing all barbell movements and lift according to your program. Use them until your hands heel up and then drop them. Used them for years, will definitely work.
Thanks for the tip.
Damn good work GV!