Hello T-Nation, i decided to start my log in this section so that i could keep progress on paper and also answer/ask questions. I also find it very motivating and people can tip and and give me advice which i am very willing to take…
I just finished Sheiko #29 and i am going to run a sheiko routine that was given to me by someone i know. Sorry i do not know which one it is but i was promised great results. By the looks of it, it has a lot more volume so i am also testing my body to see what kind of training serves me best.
Current Stats:
Serious Training Started January 6th when i got my gym membership for my birthday.
17 years Old
178lb
5’11
Squat- 450lb (belt)
Deadlift- 430lb (belt)
Bench- 215lb (wrist wraps)
Goal before i die:
Squat 1000lb
I will update this with all of my workouts and how i feel at the time, feel free to ask any questions, i will do my best to answer, feel free to give advice as well… This is what my next sheiko cycle will look like.
1 WEEK
1 day (Monday)
- Bench press 50% 5Ð¥1, 60% 4Ð¥2, 70% 3Ð¥2, 80% 3Ð¥6 (37)
- Squat 50% 5Ð¥1,60% 4Ð¥1,70% 3Ð¥2,80% 3Ð¥5 (30)
- Bench press 50% 5Ð¥1,60% 5Ð¥1,70% 5Ð¥5 (35)
- Flat dumbbells �??flies�?? 10Х5.
- Squat 55% 5Ð¥1,65% 4Ð¥1,75% 3Ð¥5 (24)
- �??Good mornings�?? (standing) 5Х5.
Total: 126 lifts
3 day (Wednesday)
- Deadlift 50% 4Ð¥1,60% 4Ð¥2,70% 3Ð¥2,80% 3Ð¥5.(33)
- Bench press 50% 5Ð¥1,60% 5Ð¥1,70% 4Ð¥2,75% 3Ð¥2,80% 2Ð¥2, 85% 1Ð¥2,80% 2Ð¥2,75% 3Ð¥2,70% 4Ð¥1,65% 6Ð¥1, 60% 8Ð¥1,55% 10Ð¥1,50% 12Ð¥1 (80)
- Flat dumbbells �??flies�?? 10Х5.
- Deadlift from boxes 60% 5Ð¥1,70% 4Ð¥2,80% 3Ð¥3,90% 2Ð¥4 (30)
- Squats �??Scissors�?? 5+5Х5.
- Abs 10Ð¥3.
Total: 143 lifts
5 day (Friday)
- Squat 50% 5Ð¥1,60% 4Ð¥2,70% 3Ð¥2,80% 3Ð¥5 (34)
- Bench press 50% 5Ð¥1,60% 4Ð¥2,70% 3Ð¥2,80% 2Ð¥6 (31)
- Dips 6Ð¥5.
- Squat 50% 5Ð¥1,60% 5Ð¥2,70% 4Ð¥4 (31)
- French press 10Ð¥5.
- �??Good mornings�?? (seating) 5Х5.
Total: 96 lifts
Deload week
Wednesday July 23rd
Gym 10:30AM
Bench:
3x5 95lb
3x5 135lb
1x5 155lb
1x3 185lb
1x1 195lb
1x1 205lb
1x1 225lb (missed it)
CG Incline Bench;
3x5 135lb
Floor press:
2x5 95lb
Box Squat:
135x5
225x5
275x5
315x5
365x3
405x3 (pr)
425x1 (pr)
440x1 (pr)
450x1 (missed)
405x1
365x1
Drop set
315x10
275x10
225x10
135x10
My form was good while i was working up, sat back, like really far back, and i was actually able to work my glutes and hammies which = more weight…
When working down i was tired and my knees were breaking first without sitting back, shit happens. I guess it is just me, or does everyone else not pay attention to form as much when working with lighter weights, my quads were on fire and i was not paying attention. This can cause injury so I’m going to stop being a dumbass.
Here is the drop set included pictures, the bench is parallel-ish…lol
[video]878[/video]
Thursday July 24th
30 Minutes of Incline Walking
10 Incline 3.5mph
Sheiko
Week #1
Monday July 28th
Bench Press:
1x5 110lb
2x4 130lb
2x3 155lb
6x3 175lb
Squat:
1x5 225lb
1x4 270lb
2x3 315lb
5x3 360lb (belt)
Bench:
1x5 110lb
1x5 130lb
5x5 155lb
Incline Bench:
5x10 115lb
Squat:
1x5 250lb
1x4 295lb
5x3 340lb (belt)
GM:
5x5 185lb
I am thinking of upping my max on the squats and using knee wraps, i am not sure yet, but i am thinking about it, if not this cycle, then surely on the next one.
Wednesday July 30th
Todays workout was very difficult, my hamstring and glutes were sore from Monday and my legs were shaking by the times of the rack pulls, when i got to Lunges, i could barely move…
Deadlift:
1x4 215lb
2x4 260lb
2x3 300lb
5x3 345lb
Bench:
1x5 110lb
1x5 135lb
2x4 155lb
2x3 165lb
2x2 175lb
2x1 185lb
2x2 175lb
2x3 165lb
1x4 155lb
1x6 145lb
1x8 135lb
1x10 120lb
1x12 110lb
CG Incline Bench:
5x10 135lb
Rack Pulls:
1x5 290lb
2x4 335lb
3x3 385lb
5x2 435lb
Lunges:
5x5 185lb
Leg Rises:
3x10
You might do well to post the box squat vid to Strength Sports. It was a bit obscured, but I’d say your form was a little risky, you looked like you were relaxing on the bench and there was certainly some rounding.
Your lifts are impressive for someone at your weight who has trained for this short amount of time though!