So, after seeing alot of success from others trials with Sheiko, i have decided to jump on board and try it for myself.
First a little about me. I am 5’9" 185 pounds. Currently i bench 275 i squat 365 and i dead lift 385. The last two weeks i have done absolutely no bench squat or dead lift, but instead have focused on some olympic lifts and tightening up my shoulders.
I have been consistently working out for the last 2 years, but have been plagued with injuries from sports. I have gained alot of muscle weight in the past few years, but my maxes have not gone up much until recently. I hit another plateau, so now its Sheiko time.
Monday will be my first Sheiko workout. I work at a gym so i will probably spread it out in 2 sessions throughout my work day.
Please feel free to post any suggestions you may have about Sheiko, because i am going to need all the help i can get.
I completed my first Sheiko workout today, and for some reason it was suprisingly easy. Maybe it will get harder over the next few workouts, as the volume starts to catch up to me. My legs will probably be a little sore, more from the football game i played yesterday than the squats though.
Today i ended up being pretty sore everywhere, i think it was the chest flies more than the bench press, and the football more than the squats, but i could be wrong.
I went for a 3 mile jog today, its probably stupid to do this while doing sheiko, but it helps my legs feel better, plus i am doing half marathon that i need to start training for. I am making sure to get plenty of calories and protein, so my results shouldnt be hurt by this.
Well after yesterdays workout i’m starting to get a little sore. Deadlift pretty easy, but i had to use a slightly fatter bar, and my grip was struggling, but i completed all sets and reps. Lunges were also alot harder than i expected.
Yesterdays Workout
Deadlift to knees
1x3x185 1x3x225 2x3x260 4x3x280
Incline Bench
4x6x180
Deadlift from pins
1x4x205 1x4x245 2x4x280 4x3x315
Lunges
5x5x155
Abs
3x10 (1set of pike ups, 1 set of decline sit ups with 45lb plate behind head, and 1 set of ab pulldowns with 140lbs)
I think i am beginning to adapt to the volume of this program already, but i wont really know till next tuesday or saturday after my two double squat days.
Todays workout (wanted to work the back and biceps a lil)
Wide grip pull ups
3x10xBW
(shoulders hurting on pull ups again *have to work on tightening it up some more)
Facepulls
3x20x???
Barbell Curls
3x10x100
Lateral Raises
3x10x30lb db’s
Shoulders arent bothering me on bench yet, so I’m still good to go with Sheiko, but i need to do alot more work to keep them tight since i have dislocated my right shoulder 14 times and my left shoulder 7 times in wrestling.
My legs are pretty sore from monday still, but i am really happy with the workout, the most i have ever tried on front squat was 185 for 1 rep, and i completed 4 sets of 2x200lbs so i was really happy with that, killer hard though.
Also sore from Sundays football game we played for about 3 hours straight.
Creatine and glutamine, along with some bcaa’s are really helping though.
I woke up this morning and my legs were still really sore from Monday’s double squat session, so i really thought todays double squat session would suck. However, it all felt really easy, it was the easiest squat session i have had yet, and i didnt struggle with a single rep. Getting stronger?
This workout was a lil more difficult, but its probably because i decided to up all the weights on my squat by 5 pounds, and i think im goign to do it with benc and deadlift as well. Dont think i will be able to up the weight any on front squats though, i definitely need to work on thsoe when my sheiko cycle is up.
By the way, thanks hanley and molnes, its nice to see that ppl are reading my log, makes me feel more accountable i guess, and gives me someone to talk to, lol.
I added five pounds to all sets on deadlift today, i kept bench at the same, but have started doing pause benches for more of a powerlifting carryover.
Today i noticed that i can do rack pulls alot easier with sumo style rather than conventional. Now trying to decide whether i should practice with sumo or do conventional because it makes me work harder.
Man, Fridays workout was almost too easy, just didnt quite seem like sheiko without at least 16 sets of squat, bench, or deadlift. But monday looks a little rough, I will let everyone know how that goes.
Monday the gym was closed, so i had to workout Tuesday. I added ten pounds to all working sets on bench, and 5 pounds to all working sets on squats. It wasn’t quite as bad as i though, but i hate front squats, and struggled like crazy to complete all reps.
Despite being on the T-Dawg diet for a week, my workout was great today, i felt really strong on all my lifts, all bench presses and deadlifts went up pretty easy.
I have started doing some HIIT cardio, and have already dropped 4lbs. Going to do some CRAZY fat burning workouts next week, like tabata, and meltdown training, after doing 4x10 hang cleans and a 1 week bodybuilding split. Then taking a complete week of rest and recovery then retesting all maxes.
Well i finished up my last day of the beginner phase of Sheiko. Now im going to take a few weeks off from powerlifting and get into some more bodybuilding type training.
Saturday: Last Day
Squats
5x165 4x200 2x3x235 6x3x275
Bench
6x135 5x160 2x4x190 2x3x215 2x2x230
2x3x215 4x190 6x160 8x135
Flies
5x10 40lb db’s
Dips
5x8
Good Mornings
5x5 205lbs
Abs
3x10
Next week will be filled with crazy fat burning and BB’ing specific workouts. I am also down 7lbs, down to 186. 180 by the end of this week would be awesome. Popping BCAA’s like candy to ensure minimal muscle loss.
Wow, today’s workout was ROUGH. It was pretty humbling to be honest, my last set of incline bench finished with 15lb db’s!!! it was embarrassing. And my last set of chin-ups i couldnt even add weight, and usually i can strap 90lbs to my waist and do it for reps. Well here goes the workout.
Chest and Back
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
A1:85’s, A2:60’s, A3:35’s
A1:80’s, A2:55’s A3:25’s
A1:60’s, A2:35’s, A3:15’s
(And no i didnt slack off my third circuit, i barely even got that much weight.
I changed my diet up today, only consuming 30g of Carbs, 300g protein, and 135g of fat. And i still got an incredible pump from this workout, veins were popping out that i never even knew i had. Also i am down yet another pound despite having my cheat day yesterday.
Today’s leg workout was one of the hardest i have been through in a while. I went to the gym today in Ketosis, with only 4 hours of sleep. I originally decided that i would just do a regular leg day. Then as the day grew on, i decided to end my session with tabata thrusters. I was sucking wind on the bench for a few minutes after i was done, it was INTENSE.
Front squats 12x135 3x10x175
Leg Extensions, triple drop set, 160lbs to 100 lbs, 60lbs, repeated 3 times.
Tabata thrusters, for 4 minutes, using 65lbs, suprisingly i finished all sets with 14 reps or more, but it was brutal.
After recovering i walked 2 miles.
Diet:
Breakfast: 4 eggs, and 2 cups coffee
Snack: Protein Shake and beef jerkey
Lunch: A double cheeseburger, with no bun
Peri workout: Protein shake
Post workout: Protein shake
Dinner: 8oz Chicken breast, and pork rinds
After reading over this, it has to sound like one of the most unhealthy diets ever, but its only for a short time, and im taking 2 multi vitamins a day, so its all good.
