Bodyweight is 94kgs. I didn’t eat as much while I was away and appear to have lost a bit of weight. Probably just fluid retention I guess.
[quote]panzerfaust wrote:
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.
[/quote]
Good job Panzer 
What are you thoughts about Sheiko so far? ( Pros and Cons etc )
[quote]florelius wrote:
Good job Panzer
What are you thoughts about Sheiko so far? ( Pros and Cons etc )
[/quote]
Ahoy! Thanks.
Hmm I am not sure I am qualified to say much after only two weeks but:
Pros
Technique reinforcement. So much volume is making me very self-aware. I can judge my squat depth easily and my bench set-up is far more consistent and natural.
Building a strength base. I feel the volume in the main lifts is really forcing me to build 3-lift specific strength and musculature. For example, my chest is swole patroling right now.
Cons
No real ones but…
Long workouts. I don’t mind this, but people with less time than me might. I’m only on #29 and already spend between 2 and 2.5 hours training haha.
Potential for overuse injuries. I can feel my elbow and knee both need a close eye kept on them, to ensure no breakdowns. I may start doing some light hammer curls for elbow health actually.
Had no idea what sheiko was until this log. Getting more familiar with it by reading. It’s interesting.
Those overuse injuries are no joke. They get me everytime. Wish I had something more for you but really don’t. I noticed frequency seems to lead to such injuries for me more so than volume. Using every day off you can possibly afford should help. Then of course there’s fish oil and ibprofen. I know some people wrap up problem joints to help with mild pain or use sleeves.
the ways of Sheiko are brutal and mysterious. haha - i keep coming back here to check if you’ve posted another workout even though i know the schedule for sheiko hasn’t required one yet! I’m doing dan john’s even easier strength template again and although it is really effective it sure is boring to log, (hell if i didn’t like squatting everyday so much i’d already be bored of doing it!) I’m thinking i need to start posting gif’s of bouncing titties or something in my log to make it more interesting.
by the way i did 155x2 on the OHP which kind of sucks but its a mild PR for me, so WATCH OUT I’m CATCHING UP TO YOU… haha yeah right.
[video]2564[/video]
Video from 29-01-13
04-02-13
Sheiko Cycle 1
Sheiko #29
Week 3 Day 1
Squat
3 x 127.5
3 x 127.5
2 x 145
2 x 145
2 x 145
2 x 145kg
Benchpress
3 x 80
3 x 80
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90kg
Flat Dumbbell Flies
5 sets of 10 with light weights
Weighted Pushups
10 x 5
10 x 5
10 x 5
10 x 5
10 x 5kg
Squat
3 x 120
3 x 135
3 x 135
3 x 135
3 x 135kg
Good Mornings (standing)
5 sets of 5 with 50kg
Chins (alternating grip)
50 total
Notes:
-Finally back in the MWF swing. THis workout was hell on earth.
-Not sure if you guys know of the Wellington Rugby Sevens? Huge party… lots of alcohol… yeah.
-I sweated several litres of Jack Daniels during this workout.
-Yeah.
-Thought for the day: extreme partying is not conducive to lifting.
Question for any lurking Sheiko fans:
“Deadlift off box” this is in store for me tomorrow. Deficit deadlifts yeah? How high is expected for the deficit?
Takes a strong will to train hangover, especially when you are hangover from whiskey/bourbon/sour mash( or whatever JD is ). Kudos!
It looks like ben rice just stands on a bumper plate when he does his.
[quote]budreiser wrote:
It looks like ben rice just stands on a bumper plate when he does his. [/quote]
Thanks man, that’s good enough for me!
[quote]mikemike87 wrote:
Had no idea what sheiko was until this log. Getting more familiar with it by reading. It’s interesting.
Those overuse injuries are no joke. They get me everytime. Wish I had something more for you but really don’t. I noticed frequency seems to lead to such injuries for me more so than volume. Using every day off you can possibly afford should help. Then of course there’s fish oil and ibprofen. I know some people wrap up problem joints to help with mild pain or use sleeves. [/quote]
Hey buddy, nice to have you stop in. How is your training progressing lately? Any goals in mind for 2013?
I was nervous with the high volume of benching heading into Sheiko, but strangely my previously dodgy shoulders feel even healthier than they did on 5/3/1. Perhaps the real issue with them was my poor pressing form.
The volume is doing wonders for my bench confidence. I no longer fuck around for ages getting setup, and I feel my setup is close to the same every set now.
I tend to juggle the rest days a little. MWF often becomes MWS if I have not recovered sufficiently. I will always train through DOMS, but sometimes my CNS just says no way.
I do take fish oil and also use ibuprofen when I am dying a thousand deaths.
Random dietary rant:
During my time away I had an argument with a nutritionist, and as a result I am trialling a lower red meat intake for a couple of months.
Basic guideline being: red meat no more than 4 servings per week. Chicken for breakfast every day. Fish for dinner 4 times per week. And a couple of meals where the protein is provided by nuts and eggs alone.
I must say, so far my gut feels healthier and my evacuations have been less frequent and less nasty.
My caloric intake is certainly lower right now. My only carbs are 2 x chia/rice bread @ 40g for breakfast, 1-2 cups (cooked) of long grain rice @ 35g each and on training days maybe 2 more pieces of chia/rice bread and a cup of dry oats pre-workout… and say 4 medium potatoes with dinner after training.
I will be interested to see how my body comp goes over the coming months.
Weight hovering between 94-97kg depending on the time of day.
[video]2567[/video]
04-02-13 video
06-02-13
Sheiko Cycle 1
Sheiko #29
Week 3 Day 2
Deadlift from 2 inch platform (Deadlift off Box in Sheiko speak)
3 x 137.5
3 x 137.5
3 x 150
3 x 150
3 x 150
3 x 150kg
Benchpress
3 x 80
3 x 80
2 x 90
2 x 90
2 x 95
2 x 95kg
2 x 90
3 x 90
2 x 90kg
Deadlift from Boxes (using platforms to bring the bar to upper shin)
4 x 140
4 x 140
3 x 160
3 x 160
2 x 180
2 x 180
2 x 180kg
Lunges
5 sets of 5 with light weights
Chins (alternating grip)
50 total
Notes:
-Really enjoyed this workout. Helped me get some bitch stress off my mind haha
-I’m excited about week 4
-Had never done deficit deads before. The 150 was flying up, easier than a standard pull would normally be for me, so I am thinking my max has increased.
-Rack pulls were far nicer from blocks.
First real lower back soreness in over a year. Deadlifts from mid-shin are my enemy. As I near Week 4, I guess I should start thinking about what to do next cycle. I have decided to run 3 “building” cycles before peaking. Options are:
Repeat #29 @ same maxes
Repeat #29 plus 5lbs to all lifts
Move onto #37 @ same maxes
Move onto #37 plus 5lbs
Hum de dum.
[video]2568[/video]
Video from 06-02-13
Its a tough call, but i think you should probably add a few KG to your training maxes? Or you could retest your maxes and then use those new maxes for your next run through?
If you add 5lbs to everylift, then eventually the percentages are gunna get all screwy. But if you add a few KG to the training max, then with the rounding off many of the numbers will remain the same but a few will be higher…
as for which # to do, they all are pretty similar but slightly different. Which unless you speak russian and can read the book makes it hard to choose. My understanding was the numbered programs were custom programs he had made for each lifter, not that they were necessarily to be done in order. of course you could do them in order anyways.
08-02-13
Sheiko Cycle 1
Sheiko #29
Week 3 Day 3
Squat
3 x 120
3 x 120
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135kg
Benchpress
3 x 80
3 x 80
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90
3 x 90kg
Flat Dumbbell Flies
5 sets of 10 with light weights
Military Press
4 x 40, 45, 50, 55, 60kg
Good Mornings (standing)
5 x 40, 45, 50, 55, 60kg
Chins (alternating grip)
50 total
Notes:
-This was a surprisingly hard workout. The next day my triceps were on fire haha
-Felt pretty strong in the military press. I thought I may have lost strength due to not training it but perhaps not.
[quote]zenontheterrible wrote:
Its a tough call, but i think you should probably add a few KG to your training maxes? Or you could retest your maxes and then use those new maxes for your next run through?
If you add 5lbs to everylift, then eventually the percentages are gunna get all screwy. But if you add a few KG to the training max, then with the rounding off many of the numbers will remain the same but a few will be higher…
as for which # to do, they all are pretty similar but slightly different. Which unless you speak russian and can read the book makes it hard to choose. My understanding was the numbered programs were custom programs he had made for each lifter, not that they were necessarily to be done in order. of course you could do them in order anyways. [/quote]
Hey man!
Yeah I think I will repeat #29 but will add 2.5kg to my bench max and 5kg to my squat and deadlift training maxes.
Re-testing is not an option! I am trying to cure myself of max-testing addiction haha.
I do not speak Russian - I can barely speak English :P.
You are correct, these programs were made for particular lifters so there is no real “rule” as to how to run them I guess… if there was a rule I wouldn’t be indecisive haha. But I enjoyed #29 so may as well run it again. This time I will likely add in a bit more ab work and overhead pressing, though.
Video for 08-02-13
[video]2569[/video]