My Olympic lifting coach forgot to turn up to teach us lol.
So I did Sheiko instead…
Sheiko #29
W1D3
Weights in Kilograms.
Paused bench press
60x5
72x5
84x4
90x3x2
96x2x2
90x3x2
84x4
72x6
60x8
Squat
75x5
90x4x2
[belt on]
105x3x2
113x3x5
Good session. I need to figure out my optimum squatting stance etc in olympic shoes, but the high volume gives me the chance to figure this out. My bench is feeling really good right now.
18/03/13
Accessory day
Tractioned my shoulders.
OHP
132x2
176x2
176x1
154x5
154x4
154x4
132x7 - shoulders were burnt out.
Pendlay rows
132x6
176x6
(198x3)x4
Fun day. OHP needs practice - I keep misgrooving.
I’ve gained a kilo or two, which indicates to me that the creatine is working. I seem to recall that creatine is supposed to cause minor weight gain if it’s properly absorbed.
U juicin’ brah?
[quote]samoth2 wrote:
U juicin’ brah?[/quote]
Pinning creatine as we speak.
[quote]Consul wrote:
[quote]samoth2 wrote:
U juicin’ brah?[/quote]
Pinning creatine as we speak.
[/quote]
I heard if you inject creatinz u aren’t natty.
Thanks for the tips!!
Good luck comrade.
[quote]budreiser wrote:
[quote]Consul wrote:
[quote]samoth2 wrote:
U juicin’ brah?[/quote]
Pinning creatine as we speak.
[/quote]
I heard if you inject creatinz u aren’t natty.[/quote]
Am I still natty if I snort it?
[quote]coyotegal wrote:
Thanks for the tips!![/quote]
You’re very welcome.
[quote]csulli wrote:
Good luck comrade.[/quote]
Thank you!
19/03/13
Sheiko #29
W2D1
Weights in kg
Tried out my new rumble roller, which was awesome.
Back squat
75x5
90x4
{Belt on}
(105x3)x2
(120x2)x5
Paused bench press
60x5
72x4
(84x3)x2
(96x3)x5
Front squat
(68x3)x2
(83x3)x2
{Belt on}
(90x2)x4
The front squats were brutal after all the squatting and benching. Squat is feeling better; slowly starting to find my groove. I need to stay tighter in the hole and not go too deep.
I’ve done most of Sheiko #29 now, and I feel it’s going well. I’m currently at home from university for two weeks. I usually take a carb backloading approach to nutrition, but at home it’s easier to just limit carbs/increase good fats on rest days and bump up carbs on training days (credit to hungry4more for this). I still prefer to skip breakfast and eat all carbs later in the day.
Edit: I’m not lean yet, but I am getting leaner. It’s encouraging to hear family who haven’t seen me in a while comment on this.
Sheiko #29 W3D3
Warm up:
Banded hip stretch (some guy asked me about this when I was stretching lol)
5 mins on exercise bike to get some blood into my legs/joints
Squat to overhead squat complex (warm up) - worked up to 50kg.
Squat (high bar, toes slightly out, upright back, head up)
198x4
(231x3)x2
[Belt on]
(265x3)x6
Bench press (pauses when I could)
132x5
160x4
(187x3)x2
(209x3)x7
Good session. My body has adjusted to the volume, and the weights are starting to feel easier.
Sheiko #29 W4D1
1)Squat
(265x3)x5
Front squat
(198x3)x3
Bench press
(198x4)x5 - all paused
Sheiko #29 W4D2
Deadlift
(308x3)x2
(353x3)x2
(375x2)x3
(353x2)x3
Bench press (paused)
(187x3)x2
(209x3)x2
(226x2)x3
Rope pushdowns 5x10
Cable hammer curl 5x10
Ab machine 3x10
Partial laterals 3x15
10/04/13
Last day of Sheiko #29!
Squat
(231x3)x2
[belt on]
(265x3)x6
Paused bench press
(187x4)x2
(209x3)x2
(226x2)x2
(209x3)x2
187x4
160x6
132x8
Plank holds 2x1 minute
Machine row 5x10
Tricep pushdown 3x10
Rope hammer curl 3x10
Running this Sheiko cycle has had some positive outcomes:
My bench has improved, I feel. Paused benching is awesome.
My work capacity/conditioning is much better.
I’m more confident squatting
I’m going to run Sheiko #37 next. I’m going to be doing a lot more ab and upper back work, as I feel I am collapsing in the hole when squatting.
how time consuming is Sheiko for you? also how are all your joints holding up?
16/04/13
Sheiko #37
W1D1
Paused bench press
(86kgx3)x2
(92kgx3)x5
Nice and easy.
Beltless squat
(107kgx5)x5
Focused on keeping my chest up and bracing my core. Not bad.
I’m trying to do as much beltless work in this cycle as possible, as I feel my abs are weak.
I’m excited for another cycle of Sheiko!
[quote]browndisaster wrote:
how time consuming is Sheiko for you? also how are all your joints holding up?[/quote]
A standard Sheiko day takes about an hour to an hour and a half for me, I think. Sometimes two hours, if the volume is particularly high, or I’m particularly weary lol.
I haven’t had any problems with upper body joints. Every now and then, my knees used to ache a bit, but I figured I just needed to sit back into my squat more. My lower back would get a bit strained until I realised I was squatting too deep in my new olympic shoes and my lower back was rounding. I still squat below parallel, but not quite so low.