[quote]zenontheterrible wrote:
ah ha! a new log! was wondering why you didn’t seem to be posting.[/quote]
Haha, yeah Panzerfaust’s not dead - it just sucks now.
15-01-13
Sheiko Cycle 1
Sheiko #29
Week 2 Day 1
Squat
3 x 120
3 x 120
2 x 135
2 x 135
2 x 135
2 x 135
2 x 135kg
Benchpress
2 x 80
2 x 80
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90kg
Flat Dumbbell Flies
5 sets of 10 with varying light weights
Weighted Pushups
10 x 5
10 x 5
10 x 5
10 x 5
10 x 5kg
Front Squat
3 x 92.5
3 x 92.5
2 x 102.5
2 x 102.5
2 x 102.5
2 x 102.5kg
Good Mornings (standing)
5 sets of 5 with 55,57.5,60,62.5,65kg
Chins (alternating grip)
50 total
Notes:
-I’d forgotten how cool front squats are! Man I have lost some flexibility haha.
-Benching was fun, as was the whole workout! Good times.
-Oh. And I suck at pushups!
And video from 15-01-13
[video]2555[/video]
Note: I am currently lifting with a bent bar, fuck it. Makes the squat and bench quite scary at times.
Feeling a bit fucked up and fried today. But no DOMS this week, which is neat.
Just been pricing up various bars to replace my bent one; such a hard decision on what one to buy!
Hey man, your training seems to be going well. Are you ever in any danger of missing reps do you think ? (apart from your rack dead issue)
With your barbell issue, over here in Aus most of the powerlifting gyms use ABC barbells. They get good reviews. This one in particular http://www.australianbarbellco.com/barbellsPublic/productdetail.html?productid=%2Fbarbells%2Folympicbarbells%2Ftechniquelifting%2FBOP220&perpage=16&page=1&order=
I think they’re about $450 delivered here. Don’t know if postage to NZ would be to much though.
[quote]Zhelezen wrote:
Hey man, your training seems to be going well. Are you ever in any danger of missing reps do you think ? (apart from your rack dead issue)
With your barbell issue, over here in Aus most of the powerlifting gyms use ABC barbells. They get good reviews. This one in particular http://www.australianbarbellco.com/barbellsPublic/productdetail.html?productid=%2Fbarbells%2Folympicbarbells%2Ftechniquelifting%2FBOP220&perpage=16&page=1&order=
I think they’re about $450 delivered here. Don’t know if postage to NZ would be to much though. [/quote]
Yo!
Thanks, yeah I am pleased with the program so far. The workouts are the long but not unpleasantly so. I feel my form in squat and bench is improving already, and I feel like I am building explosive power through the repetitive sub maximal weights.
I have not felt in danger of missing any reps. On a scale of 1-5, all sets have felt around the 3 level of difficulty, with the occasional 4 level towards the end of my sets.
I am not timing my rest periods but I estimate them between 2 and 3 minutes, bearing in mind I perform chins between every set.
Thanks for the link! I will check it out.
Where’s your training at right now?
[quote]panzerfaust wrote:
I am not timing my rest periods but I estimate them between 2 and 3 minutes, bearing in mind I perform chins between every set.
[/quote]
Was just about to ask about your rest times lol. It’s interesting to see how this log is going for me, because I am pretty set on starting Sheiko programming in about a month after I finish what I’m currently on.
[quote]csulli wrote:
[quote]panzerfaust wrote:
I am not timing my rest periods but I estimate them between 2 and 3 minutes, bearing in mind I perform chins between every set.
[/quote]
Was just about to ask about your rest times lol. It’s interesting to see how this log is going for me, because I am pretty set on starting Sheiko programming in about a month after I finish what I’m currently on.[/quote]
Mean! We can start a club. Haha.
Be prepared for some DOMS, and I recommend sleeping more than the 7 hours I get.
One little comment; in my research before starting Sheiko, I read a number of people bitching they did it and their maxes dropped. Well these people only performed a cycle or 2 and didn’t peak correctly.
Sheiko is most definitely NOT a short term program - I can feel that my 1RMs would be static right now, but my body is telling me that I am building good base strength for the main lifts, and after a number of months and a peaking cycle, this will provide me 1RMs.
In fact I am so certain this will work, that if I do not set at least 2 PRs on my next testing day, I will listen to a Justin Beiber / One Direction mix cd for an entire week of training.
Just started the intense phase of smolov, however I might have to abort it due to something going on with my right knee. Will give it another session or two and assess from there.
I don’t know if you read any stuff by Paul Carter over at lift-run-bang, but he’s been going on about training in the 60-85% range for a while now and there’s many other strong dudes who swear by the same.
Interview with Koklyaev talks about the same stuff
17-01-13
Sheiko Cycle 1
Sheiko #29
Week 2 Day 2
Deadlift Paused at knees then locked out (Deadlift to Knees in Sheiko speak)
3 x 160
3 x 160
2 x 172.5
2 x 172.5
2 x 172.5
2 x 172.5kg
Benchpress
6 x 72.5
6 x 72.5
6 x 72.5
6 x 72.5kg
Rack Pull (Deadlift from Boxes in Sheiko speak)
4 x 150
4 x 150
4 x 160
4 x 160
4 x 160
4 x 160kg
Lunges
5 sets of 5 with light weights
Chins (alternating grip)
50 total
Notes:
-This workout doesn’t look like much, and in theory it wasn’t… but it still hit me very hard.
-Starting to see some positive body composition changes, particularly my chest and front delts swole patrolling a bit. I must post ‘before’ photos so I can track body progress this year.
-Sleep time! Yus.
Rack pulls strike again: I juest realised they are what destroyed my beloved bar. Despite being an engineer by trade, I didn’t even consider the force exerted by dropping rack pulls on the pins… idiot! Haha.
[quote]panzerfaust wrote:
Rack pulls strike again: I juest realised they are what destroyed my beloved bar. Despite being an engineer by trade, I didn’t even consider the force exerted by dropping rack pulls on the pins… idiot! Haha.[/quote]
Oh no man! I’ve heard people say to never do rack pulls with a bar that isn’t already bent lol.
[quote]csulli wrote:
[quote]panzerfaust wrote:
Rack pulls strike again: I juest realised they are what destroyed my beloved bar. Despite being an engineer by trade, I didn’t even consider the force exerted by dropping rack pulls on the pins… idiot! Haha.[/quote]
Oh no man! I’ve heard people say to never do rack pulls with a bar that isn’t already bent lol.[/quote]
Yeah I read that AFTER ruining my trusty bar of 3 year’s service 
haha. I feel like I have lost a good friend. Luckily, it’s one I can replace with a couple of hundred dollars, unlike conventional friends.
Unfortunately I have been called out of the city for a few days and won’t have access to the internet or training facilities, so I shall resume week 2 when I return on the 28th. Peace!
we await your return… oh panzer-ian one.
[quote]zenontheterrible wrote:
we await your return… oh panzer-ian one. [/quote]
Haha I’m back in town now and resuming my journey through Russian Hell this evening. Just trying to decide whether to continue as per the program or repeat the second week from the start.
Also, new bar arrived this morning! yus.
sweet! both of the bars at my gym are bent and its starting to piss me off they haven’t replaced them yet. (it was mentioned like 2 months ago).
Russian hell can only make you stronger, i’m thinkin so anyways. The thing i found weird about sheiko was the fact that there is pretty much no back exercises at all.
[quote]zenontheterrible wrote:
sweet! both of the bars at my gym are bent and its starting to piss me off they haven’t replaced them yet. (it was mentioned like 2 months ago).
Russian hell can only make you stronger, i’m thinkin so anyways. The thing i found weird about sheiko was the fact that there is pretty much no back exercises at all. [/quote]
Really? That’s bs. bent bars are EATS.
Agreed, hence why I am doing 50 chin/pull ups every workout! Though the high volume of deadlifts and rack pulls made my upper back pretty sore after both “day 2” workouts to date.
yeah thats true, the deadlift variations do it the back a fair bit. and good point on the pull-ups, thats what ben rice does and it seems to work pretty damn well for him.
Back in this shit!
29-01-13
Sheiko Cycle 1
Sheiko #29
Week 2 Day 3
Squat
3 x 120
3 x 120
2 x 135
2 x 135
2 x 135
2 x 135
2 x 135kg
Benchpress
3 x 80
3 x 80
2 x 90
2 x 90
3 x 85kg
Flat Dumbbell Flies
5 sets of 10 with varying light weights
Squat
4 x 120
4 x 120
4 x 120
4 x 120kg
Good Morning (seated)
5 sets of 5 with 40,45,50,55,60kg
Chins (alternating grip)
50 total
Notes:
-It is worth pointing out that there is a lot more volume than I record as I do not list anything under 70% of my 1RM. For example today the bench pressing pyramided up and down beyond recorded sets.
-Great to be back into it. I decided to just pick up where I left off.
-New bar was good. It is thicker than my old bar so deadlifting should be interesting as it may weaken my grip a tad. But it was great not having it rolling off my back during squats.