Side Bends Dumbells
25 x 10
35 x 10
45 x 10
50 x 10(2)
Summary: The goodmornings I went a little light on but kept my form VERrrrryyyy strict… besides that it was smooth sailing didn’t eat anything before I went so I felt a little low on energy. [/quote]
damn thats alot to without eating before you went. why didnt you eat?
Side Bends Dumbells
25 x 10
35 x 10
45 x 10
50 x 10(2)
Summary: The goodmornings I went a little light on but kept my form VERrrrryyyy strict… besides that it was smooth sailing didn’t eat anything before I went so I felt a little low on energy.
damn thats alot to without eating before you went. why didnt you eat?[/quote]
I had some food around 3 at work… came home and passed out around 5 slept till 7 and got up and went so I had some energy from the nap… I just wasn’t hungry I really wanted some otameal I’m pretty sure that would have done the trick.
Squat 135 1x5 165 1x4 195 2x3 225 5x3
Bench press 115 1x5 145 1x4 164 5x3
Db Flies 5�?10
Squat 135 1x5 165 1x5 195 4x4
Was supposed to do 3 x10 of abs but felt like giving them a little rest.
My buddy is home from school so we were working out in his basement… and will be tommorow I’m going to tweak the program a little bit just for tommorow to get a little bit more deadlifting in I’ll post what it was supposed to be and what I will be doing… I’m basically replacing behind the neck presses with some deadlifting… ehhh I might actually still do the behind the neck its just I really wnat to get in some deadlifting.
When I found out about Jesse Marunde I was in a state of shock… without a doubt one of teh biggest influences when it came to getting me into the gym. His charisma in 2005 WSM and drive to come to be 2nd… was inspiring… now that hes gone I’m just like damn. Really upset.
Don’t be too swift to squash anything that Boris did not mention. He also does not advocate any rowing/pulling movements or rotator cuff work, which would certainly be a mistake to leave out in the long run.
While I do like the ideas of the Sheiko programs basic heavy approach to lifting, I would certainly hesitate to prescribe them for extended periods for fear of imbalances.
In MDMs case, he has gained loads of strength in 2-3 cycles of Sheiko, particularly almost 50lbs on his bench alone. I have to ask the question whether he has even added 30lbs to his rowing strength in this short time span to accompany these gains.
My first and greatest concern with this would surely be shoulder health, but even beyond that one obviously cannot downplay the importance of lat strength in benching.[/quote]
I can’t speak for MDM, but my rowing strength DID go up doing sheiko cycles, and a fair amount too.
However, my shoulders have gotten weaker, to the point that I had to spend some time working on them before running a new cycle.
I’m thinking about getting the book “Supertraining”… and I feel bad I keep bugging my buddy and go back and forth between “I’m going to order it” and “nahhhh” but deep down I think I reallllllly want to read it, alot of it because I’ve been reading alot. Anyone have any experiences with Supertraining?
Summary: I was tired and took a little nap like 30 min, and went and got a red bull. The first set of squats felt pretty damn good, went through em quick as did the bench. As for the flies i was really surprised I got 30lb with how wide my arms are.
I would do them with very bent elbows but I feel it alot more with a very slight bend to them. The last set of squat was a new thing for me too it doesn’t sound like much but I’ve never done it 5x5 its always a really small number of reps and sets. Got a knot in my lower back and i hope its nothing im going to hit up some Magnificent Mobility… but it also means i need to get something…
I’ve been doing alot of running around for my brothers wedding and today i was told i had about a hour to workout… soooo i barely took any rest and just pushed through… I am very tired. Tommorow is my brothers wedding and I will be taking the day off and moving it to Sunday I don’t drink so I’m not worried abotu feeling like shit in the morning.
Summary: I was tired and took a little nap like 30 min, and went and got a red bull. The first set of squats felt pretty damn good, went through em quick as did the bench. As for the flies i was really surprised I got 30lb with how wide my arms are.
I would do them with very bent elbows but I feel it alot more with a very slight bend to them. The last set of squat was a new thing for me too it doesn’t sound like much but I’ve never done it 5x5 its always a really small number of reps and sets. Got a knot in my lower back and i hope its nothing im going to hit up some Magnificent Mobility… but it also means i need to get something.
a stronger lower back.
MDM[/quote]
Ya know the 5x5 beat me up worse than any other squat movement on the whole cycle. Even 85% 3x2 was easier…
Ya know the 5x5 beat me up worse than any other squat movement on the whole cycle. Even 85% 3x2 was easier…[/quote]
The second time I squat during the day… is always the worst liek 175 felt like 275 without a doubt and I was really pushing the bar hard man. Any pointers for getting through that any easier? i know its pretty much just focusing and getting shit done.
I saw you tore your bicep man I hope that heals up for you mean.
Ya know the 5x5 beat me up worse than any other squat movement on the whole cycle. Even 85% 3x2 was easier…
The second time I squat during the day… is always the worst liek 175 felt like 275 without a doubt and I was really pushing the bar hard man. Any pointers for getting through that any easier? i know its pretty much just focusing and getting shit done.
I saw you tore your bicep man I hope that heals up for you mean.[/quote]
Ya know the 5x5 beat me up worse than any other squat movement on the whole cycle. Even 85% 3x2 was easier…
The second time I squat during the day… is always the worst liek 175 felt like 275 without a doubt and I was really pushing the bar hard man. Any pointers for getting through that any easier? i know its pretty much just focusing and getting shit done.
I saw you tore your bicep man I hope that heals up for you mean.
Rest longer between your sets.[/quote]
Yeah I ended up taking 3+ mins between those sets but was only taking 2-3 with 85%, tis crazy!!
Turns out it’s my Tri by the way, only a grade one or two tear so sohuld be good in 2 weeks or so hopefully.
I’m a little late on posting yesterdays workout.
I said I’m moving it back a day because of my brother wedding so Mondays workout was really meant for last Saturday.
Deadlift standing on boxes 165 1x3 195 2x3 215 4x3
Bench press 110 1x6 135 1x6 145 5x6
Triceps extension Dumbell Tricep Extension
35 Warmup
50 Warmup
55 x 10
60 x 10
65 x 10
70 x 10
75 x 10
Deadlift off boxes 195.0 1x4 225 2x4 260 2x4
наклон�? �?�?о�? (Good Mornings but it looks alot more badass in russian) �?5�?5
Bent over Barbell Rows
4x 10
Monday was a pretty easy day for me I wasn’t really into it at the gym but I got through everything pretty smooth. I’m really excitied to be done with another sheiko so I can start somethign else now. I think i’m just getting bored with it or maybe burnt out who knows.
[quote]Hanley wrote:
Are you gonna re-test your maxes next week?[/quote]
You bet I am… but I have been getting reallly unmotivated lately… no real excuse for it but I’ve been getting bored with sheiko and now just want to workout and try new stuff.
I am also worried that my lifts aren’t going to go up much this time around but I realize I can’t go into the tests with that mindset.
[quote]MidDistanceMac wrote:
Hanley wrote:
Are you gonna re-test your maxes next week?
You bet I am… but I have been getting reallly unmotivated lately… no real excuse for it but I’ve been getting bored with sheiko and now just want to workout and try new stuff.
I am also worried that my lifts aren’t going to go up much this time around but I realize I can’t go into the tests with that mindset.[/quote]
After you re-test there’s no reason you can’t try something else out. You can always come back to a Sheiko program latter if you want.
[quote]Ruggerlife wrote:
MidDistanceMac wrote:
Hanley wrote:
Are you gonna re-test your maxes next week?
You bet I am… but I have been getting reallly unmotivated lately… no real excuse for it but I’ve been getting bored with sheiko and now just want to workout and try new stuff.
I am also worried that my lifts aren’t going to go up much this time around but I realize I can’t go into the tests with that mindset.
After you re-test there’s no reason you can’t try something else out. You can always come back to a Sheiko program latter if you want.
Good luck on the re-testing.[/quote]
Thanks man I appreciate it. I’m planning on tapping my tests because I got my video camera back right before my brothers wedding. I was hoping I could get some good critiqueing only because I feel like the form dies when i get up to the 1RM (which some people say happens to them).
But, also to show you my general form because I feel so much stronger when i’m doing the “Deadlift till knees” mainly because I’m trying to get my legs so involved and because its the most i will actually pull back through my heels with.
I have a couple of goals for after the sheiko and I will contiinue to keep a log on this log after just to keep everythign up.
I was supersetting the last coupel sets of squats for 225 wiht the first couple sets of bench just because I felt the need to speeeed up my workout a little bit the bench felt great felt better than normal my triceps were still sore from the extensions the other day because I haven’t done them in a couple weeks. I’m realllly looking forward to making a new program up.