1st day back in the gym !
And as a side note since i am no longer follwing sheiko my journal will be posted as sets /reps /weight from here on out .
11/13
Bench
1/5/135
1/5/185
1/5/225
5/3/240
flys
5/10/40
tri ext
5/5/45
DB row
5/5/100
rear delts
5/10/25
cambered bar squat
1/5/135
1/5/225
2/8/315
abs
Hey did you feel like you got good results from the sheiko? I have always toyed with the idea of using it in some form, but am afraid I would overtrain quickly. I would be interested in how overall you think it went – I do remember you feeling like it was a bit too much.
Malinda
Malinda , I would suggest that if you are going to do it , to try it in whatever you consider your off season . I would start out with month one of the base preperation block . I would also eliminate the second bench and squat from the bench and squat days to begin with .That is what i did for the last 4 weeks leading up to my meet and it seemed to even everything out for me or as much as it could at that point .
obviously sheiko did something for me seing as my total went up 100 lbs and would have been 140lbs had my 3rd squat gotten depth. So does it work yes . is it for everyone , No . I say give it a try and see what you think . Just be prepared to be in pain for the first two weeks , expect to spend 3 hours in the gym per session .
Also sleep and good nutrition are a must for a natural lifter otherwise you are just going to beat yourself up real quick .so thats all I can think of now . If ya have any other questions about it shoot me a pm and I will help you with what I can .
11/15
deadlift
1/5/135
1/5/225
1/5/315
1/3/405
5/3/435
Sldl
5/5/315
shrugs
5/10/315
hamstring curl
5/10/160
calf raise
5/10/2p
t bar row
5/10/2p
bridge
3/20sec/45
preacher curl
3/8/75
Tate press
3/8/40
Curl
3/8/70
cable push downs
3/8/140
30min brisk walk
Thanks for the information. I would probably wait until after nationals – since that is only 13 weeks away. So I would be looking at starting in March and testing it in June for the North Americans…
Thanks for the helpful information. I will drop you a pm for more if I need it.
Good luck to you at Nationals.
Malinda
[quote]NATOR wrote:
Malinda , I would suggest that if you are going to do it , to try it in whatever you consider your off season . I would start out with month one of the base preperation block . I would also eliminate the second bench and squat from the bench and squat days to begin with .That is what i did for the last 4 weeks leading up to my meet and it seemed to even everything out for me or as much as it could at that point .
obviously sheiko did something for me seing as my total went up 100 lbs and would have been 140lbs had my 3rd squat gotten depth. So does it work yes . is it for everyone , No . I say give it a try and see what you think . Just be prepared to be in pain for the first two weeks , expect to spend 3 hours in the gym per session .
Also sleep and good nutrition are a must for a natural lifter otherwise you are just going to beat yourself up real quick .so thats all I can think of now . If ya have any other questions about it shoot me a pm and I will help you with what I can .[/quote]
11/18
squat
1/5/135
1/5/225
1/3/315
5/3/405
pause squat
3/5/275+purple bands
DB lunge
3/5/45
GM
5/5/185
incline DB press
5/5/80’s
side bends
3/10/100
knee ups
3/10
Deadlift
1/5/135
1/5/225
1/3/315
5/5/415
gm
5/4/225
t bar row
5/10/2 plates
leg press
3/10/3plates
pull ups 5/5
incline db press
3/8/75
bridge
2/30/45
11/22
Bench
1/5/135
1/5/185
1/3/225
1/3/245
4/4/245
dips
4/4/bw
squat
1/5/135
1/5/225
1/3/315
5/2/405
t bar row
3/15/50
Behind the neck press
4/5/115
knee ups
3/10/bw
Deadlift
1/5/135
1/5/225
1/3/315
1/3/405
5/4/435
SLDL
2/3/315
bent rows
3/8/205
power shrug
1/6/365
2/12/315
curls
3/10/75
side bend
2/10/75
standing abs
3/8/100
11/26
extra arms day trying to bring up some weaknesses.
preacher curl 4/8/55
skull crusher4/8/75
pureple band hammer curl
4/8/purpleband
tricep push downs
4/8/100
11/27
squat
1/5/135
1/5/225
1/3/315
1/3/365
5/4/415
overloads
3/10sec/590
step ups
3/5/185
close grip bench
1/2/225
4/2/235
Knee ups
3/10/bw
sidebend
2/15/45
11/29
deadlift
1/5/135
1/5/225
1/3/315
4/5/415
1/5/425
barbell row
4/4/235
power shrug
3/6/365
standing calf raise
3/8/200
Abs
Arms day
preacher curl
4/8/75
jm press
4/8/95
hammer curl
4/8/40’s
push downs
4/8/100
bench
1/5/135
1/5/185
1/3/225
1/5/245
1/5/235
1/5/235
1/5/225
1/5/230
overload
3/10sec/365
squat
1/5/225
1/3/315
5/2/390
ohp
2/5/115
3/5/135
t bar row
5/5/3plates
deadlift
1/5/135
1/5/225
1/3/315
1/3/405
5/5/445
bent rows
2/5/245
2/5/265
shrugs
3/6/365
face pulls
3/20/green band
hack squat
3/8/2plates
seated calfs
3/12/3plates
Killer squat workout today !
I am going to be dead tommorw for sure .
Squat
1/5/135
1/5/225
1/3/315
1/5/405
4/5/420
high bar 2sec pause squat
3/3/315
DB side step up
4/4/60’s
pull ups
4/4/bw
bridge
2/30sec/45
russian twist
2/15/35
Bench
1/8/135
1/5/185
1/3/225
5/2/235
DB skull crushers
5/5/45
behind the neck press
5/5/135
side raises
5/10/20
band pull ups
3/10
hanging knee ups
4/10/20
Deadlift
1/8/135
1/5/275
1/3/360
1/2/425
5/6/450
bent rows
1/4/225
3/4/275
1/4/225
power shrug
3/8/365
1 leg press
3/6/4plates
curls
3/8/85
side bends
3/8/100
Bench
1/8/135
1/5/185
1/5/205
1/6/235
3/6/225
1/6/235
skull crushers DB
5/4/50’s
behind the neck press
5/5/135
pull ups
5/5
weighted sit ups
4/8/25