[quote]maraudermeat wrote:
here’s my beard at 6 weeks… bring it!!![/quote]
Beard looks awesome. Mine is getting a bit longer… I’ll take a picture when it’s grown a bit more.
Went in to bench today but my arms started aching so bad from squatting that I just stopped warming up at 225 and went home. Just gonna rest and try to hit some bench on friday and some real light squats and see how it feels.
After that I’ll be going to the France Alps for a week and getting back Christmas Eve.
I’ve decided I am going to start Sheiko come that Monday after taking some time off. I’ve been slacking off on accessory work and not hitting squats like I want to. Training by yourself definitely takes more discipline, like still training hard the times you don’t feel like it. I feel like I just need some solid pre-programmed training for a while, and I’ve been curious to try Sheiko for a long time now.
I did just hit a nice bench PR and deadlift PR though, so I am very happy about that.
I will run #29 the first month and #37 the next, then some of #32 and then test my lifts. If it goes well then I will stick with it, if not… it will still have been good to experiment with and I will just treat it as higher volume training for a couple months then get back to going heavier more frequently. I’ve been reading a lot about athletic performance and the science behind peaking and top russian athletes that actually plan their training in waves for the entire year leading up to a competition.
Anyway, bit more rambling than necessary but I tend to do that I suppose. I just enjoy experimenting with different training methods, and many people a lot stronger than I have used sheiko’s routines, so I figure it is worth trying.
“People a lot stronger than me” just makes me think of scott, haha. The thing is though, I think training like that(Frequent ME days) highly benefits from training with other people with the same goals and intensity.
Jealous of skiing!!
When you’re back, we’ll have sort some training out pal - I am thinking of investing in a decent power bar…as long as I find one cheap enough!
[quote]Adam-F wrote:
Jealous of skiing!!
When you’re back, we’ll have sort some training out pal - I am thinking of investing in a decent power bar…as long as I find one cheap enough![/quote]
Yeah man, would like to hit up some training again.
As for the bar… I was just looking at APT’s website, and they said they can ship to APO for only $6.95. They have lots of bars on there, and if you wanted to get one I could always order it for you to our APO address.
Edit: This is assuming that shipping policy applies to large things like bars though. I would have to call and ask. I think I am going to buy a deadlift bar in the future, if the shipping to APO is cheap.
I will check that one out mate - texas deadlift bars over here are a minimum of £400 over here.
It’s cheaper to get it shipped from the US incl tax etc! Will check the APT site.
[quote]Adam-F wrote:
I will check that one out mate - texas deadlift bars over here are a minimum of £400 over here.
It’s cheaper to get it shipped from the US incl tax etc! Will check the APT site. [/quote]
Yeah, it’s only $400 off APT site, and I’ll call tomorrow and see if they ship to APO for cheap.
that sucks about the aching arms. it’s hard to back squat heavy all the time. that happened to me and had to switch to variations. it would be nice if you had a buffalo bar.
have fun skiing… don’t break anything.
[quote]maraudermeat wrote:
that sucks about the aching arms. it’s hard to back squat heavy all the time. that happened to me and had to switch to variations. it would be nice if you had a buffalo bar.
have fun skiing… don’t break anything. [/quote]
Yeah, probably a lot worse than normal since I’m not used to squatting heavy either. Feels good now… yesterday I did some rep stuff with 225 and some light squatting.
Not injuring myself is pretty much my priority, lol. I’m pretty excited to be going to a real mountain though. 
12-27-11 Sheiko #29 Week 1, Day 1
Flat BB Bench
135x5
185x5
215x4x2
250x3x2
270x3x5
Back Squat
135x5
205x5
250x5x2
295x5x5
Flat BB Bench
185x5
215x5
250x4x4
Well, gym closed really early today so I did not have time for dumbell flys or good mornings. I’m fine with that though since this is my first day of Sheiko and oh my god I’m not used to this kind of volume, lol. I was rushing and alternating sets between squats and the last bench working sets to get done before they closed. I did all of that in 1.5 hours. I dropped my max on squats some because my right knee still feels a bit off, and I haven’t done 5x5 squats in forever. I could have done a bit more weight but I think this is fine for my first cycle of Sheiko.
Just got back from a week of snowboarding in the French Alps, and they were so much bigger than I expected. We went to the very top(11,000 feet) and it took us 1.5 hours to get all the way down with some stops on the way, lol. I haven’t snowboarded in 2 years so my legs were burning so bad, and being that high up my lack of cardiovascular endurance was really apparent, lol. We are going to the Swiss Alps at the end of February, and I want to be in better condition for it.
I just want to all around improve my health too, and getting in better shape will also help with these Sheiko workouts a lot I would think. I’m not going to go crazy with it… just gonna start with incline walking twice a week which I think will help with my leg endurance on snowboarding some too. My wife is going to do it with me too since her endurance is lacking too now.
Anyway, had a great holiday, and have barely lifted in almost 2 weeks before this session. Strength down a little bit but not much, and I definitely need to work on endurance… but I felt really rejuvenated in the gym and ready to hit it hard for a while.
Edit: Also, with this program and higher volume I’ve finally decided to make the switch and start typing out my reps/sets the ‘correct’ way, lol. I believe I did it correctly, right? Weight x Reps x Sets?
12-29-11 Sheiko #29 Week 1, Day 2
Deadlift to Knees
135x5
225x4
315x3
365x3x2
425x3x2
455x3x4
Incline BB Bench
95x5
135x5
185x6x4
Dips
BWx8x5
Deadlift from Boxes
335x4
405x4
455x4x2
495x3x4
Well, everything went pretty well except by time I got to 455 on the elevated deadlifts… I was struggling on the last rep of the second set. I dropped my working max on deadlifts a bit to hit 495 and I barely completed the very last rep. That was so much deadlifting, lol. One of our cars is out of order right now, so my wife was waiting for me to leave so I just skipped the lunges. This being my first week and not being used to this volume… I’ll let it slide til next week. I’m sure I am going to be hurting tomorrow anyway.
12-31-11 Sheiko #29 Week 1, Day 3
Flat BB Bench
135x5
185x5
215x5
250x4
270x3x2
290x2x2
270x3x2
250x4
215x6
185x8
Dumbell Flys
25x10x5
Back Squats
135x5
205x5
250x4x2
295x3x2
315x3x5
Seated Good Morning
135x5x3
Got this done in just under 2 hours. Bench took me forever, lol. I was really sore everywhere going into this, but felt much better after warming up and everything.
Monday the gym was closed so I did Tues/Thurs/Fri but I want to get back to Mon/Wed/Fri so I’ll only have 1 day of rest until the next week starts. Should be fun!
Happy New Year Joweeee!! Got your package. thanks a lot. i’ll be sure to wear my english skull cap to bench tomorrow. Was supposed to squat tomorrow but i hurt my back deadlifting yesterday. we were pulling with chains and one of the rings holding the chains broke and i wrenched my back. tried to pull after that but it hurt too much. anyway… going to take it easy for awhile. hopefully it won’t affect my bench much.
thanks again for the gifts.
[quote]maraudermeat wrote:
Happy New Year Joweeee!! Got your package. thanks a lot. i’ll be sure to wear my english skull cap to bench tomorrow. Was supposed to squat tomorrow but i hurt my back deadlifting yesterday. we were pulling with chains and one of the rings holding the chains broke and i wrenched my back. tried to pull after that but it hurt too much. anyway… going to take it easy for awhile. hopefully it won’t affect my bench much.
thanks again for the gifts. [/quote]
Wooo happy new year. The clock was for the gym, if they want it, lol.
That sucks balls about your back, hopefully not a big set back and hopefully doesn’t affect your bench much…
I’ll be looking for the video with the beanie on! lol. I got one for myself too, so I’ll have to get it in a video soon.
I know Dave is a big coffee drinker and I thought Bill was too but not sure but hope they like the mugs.
I have invested in 2 new bars - Texas power bar and SSB - , will be back training as normal from this weekend if you want to venture up.
[quote]Adam-F wrote:
I have invested in 2 new bars - Texas power bar and SSB - , will be back training as normal from this weekend if you want to venture up.[/quote]
Damn that is awesome man. Just today I was thinking I would like a SSB. I just got back from training and am exhausted, lol.
I might take you up on that, but not sure yet. I’ll let you know about this weekend!
1-2-12 Sheiko #29 Week 2, Day 1
Back Squats
135x5
205x5
250x4
295x3x2
335x2x5
Flat BB Bench
135x5
185x5
215x4
250x3x2
290x3x5
*Superset
Dumbell Flys / Pushups
30x10x5 / BWx10x5
Front Squats
135x3
185x3x2
225x3
Zercher Squats
225x3x5
Good Morning
135x5x5
Damn this took me a while. Arms were aching some and only rested one day so I could get back on a Mon/Wed/Fri schedule and the drinking on New Years Eve didn’t help. Our british neighbors invited us over and we ended up drinking way too much… haven’t done that in quite a while, but it was really fun.
Front squats always give me trouble, and on that 225 set it started rolling down some and my biceps were cramped up and hurting so bad afterwards that I said screw it and did Zerchers instead. Tried to stay as upright as possible to mimic a front squat, and was pausing some reps for the hell of it. They were pretty hard so I’ll probably just keep switching to them when front squats get too heavy. Good mornings just topped everything off, lol. They weren’t that heavy but I’ll be doing plenty of them so I’ll be upping the weight consistently.
It sure does feel good to complete these training sessions though.
Nice lifting.
I am expecting both bars by the end of the week - I will probably be training Sunday. Just let me know either mate - you’re welcome whenever.
1-4-12 Sheiko #29 Week 2, Day 2
Deadlift to Knees
135x5
225x4
295x3
355x3
405x3x2
445x2x4
Flat BB Bench
135x6
185x6
215x6x2
235x6x4
Dumbell Flys
30x10x5
Rack Pulls
315x4
385x4
445x4x2
475x4x4
I almost stopped this workout because my right bicep was hurting so bad. Not sure if it’s from squatting or from doing those zercher squats. Bringing the bar down even with 185 felt like I was going to drop it on myself because my arm felt so weak it was aching so bad. Not sure how to best describe it really…
I finished with rack pulls instead of off boxes. I really can’t tell much difference when the weight is starting below the knee.
Bicep is aching even as I type this… hopefully it’s not a continuous thing because it really feels like an injury waiting to happen. If this was a heavy bench day I don’t think I would have finished.
Not really sure what to do about the bicep aching though… I did a few real light curls and reverse db curls. Seems to help a little…
Anyway, just got fridays session then I will actually get 2 days rest which will be great, since last weekend I only had 1 day of rest.
Edit: Oh yeah, those rack pulls were ridiculously hard to finish. My pulls feel SO weak right now, but I suppose that is because my legs are so fatigued, especially since I didn’t get 2 days rest this past weekend… I’m just hoping as I adapt a bit to this training that it gets better.
[quote]Adam-F wrote:
Nice lifting.
I am expecting both bars by the end of the week - I will probably be training Sunday. Just let me know either mate - you’re welcome whenever. [/quote]
Those bars sound awesome. I don’t think I’m gonna come train this weekend though… I just wanna rest up all weekend until Monday.
1-6-12 Sheiko #29 Week 2, Day 3
Back Squats
135x5
205x5
*bleh… knee hurting so I stopped.
Flat BB Bench
135x5
185x5
215x4
250x3x2
290x2x2
275x3
225x8
That’s it… did a few flys and face pulls and left.
I think I talked about it when it happened if you remember, but when I attempted the 535 squat and fell forward, so I attempted it again and form went to shit and I hurt my right knee. Well it’s been hurting a little bit since then but seemed to be getting better. This week though it’s been bothering me and yesterday it was hurting some. Today on squats it was hurting, almost like a burning sensation and it just felt a bit weak… so I just stopped on my warmups.
It sucks because I really wanted to try Sheiko for a few months and see how it does, but I’m just not sure it’s the smartest thing to keep going with such high volume/frequency squatting if I’m trying to let my knee heal, and I’m not even really sure what it is that is hurt. I’m just gonna rest it all weekend and if it feels a lot better maybe I’ll continue as planned on Monday. If it still hurts though I’m going to stop Sheiko and just train around it.
Bleh.
Bench felt really easy today though, so I guess that’s good.
Bleh.