Squat
3 x 120
3 x 120
3 x 135
3 x 135
3 x 135
3 x 135
3 x 135kg
Benchpress
4 x 85
4 x 85
4 x 85
4 x 85
4 x 85kg
Flat Dumbbell Flies
5 sets of 10 with varying light weights
Dips
8 x BW
8 x 5
8 x 10
8 x 10
8 x 10kg
Front Squat
4 x 85
4 x 85
3 x 102.5
3 x 102.5
3 x 102.5kg
Good Mornings (standing)
5 sets of 5 with 40, 45, 50, 55, 60kg
Chins (alternating grip)
50 total
Notes:
-Started 2 days late as I fucked up a knee ligament.
-I need to start doing Agile 8 again. Hips are sore and squat depth suffering.
-In other news, I did some cardio the other day! Strangely, a 30 minute interval session which would usually kill me, barely raised a sweat… I am attributing this to the high volume of Sheiko.
I’ve been doing some thinking (just to be different)…
-I won’t add in any serious conditioning on my “off” days. Currently I am on a 3200-ish calorie maintainance diet and recovery is hard enough as it is.
-I’m training my little sister (recently moved in with me) to help her lose weight. Sessions are 30 minutes every day; either boxing, stationary bike or medicine ball work; I take active part in these. These are giving me enough extra general movement without planning extra work of my own.
-Not sure what other Sheiko style lifters have done regarding abs, back work etc. Currently the only thing I do outside of the written program is 50 chins (overhand, underhand, hammer grip) every workout. I’ve been pondering fucking around with the programmed accessories, ie changing them for other lifts. But I am unsure if I should.
-Need to start foam rolling and active 8 again… asap! Even if I just do it on my “off” days.
[quote]csulli wrote:
Shit you’re beating me on accessory work. I keep leaving too much off it out. Also I really need to get back to doing the agile 8 as well.[/quote]
Yeah the sessions take me a minimum of 2 hours, and that’s without stretching and the only warm-ups are the programmed ones haha. Agile 8 will be resumed today. I can feel the pain creeping back into my hips…
yeah dude, sheiko is hard enough without too much conditioning and dieting. Continue working hard, but don’t sap your recovery too much while doing sheiko!
[quote]zenontheterrible wrote:
yeah dude, sheiko is hard enough without too much conditioning and dieting. Continue working hard, but don’t sap your recovery too much while doing sheiko! [/quote]
Yeah, I am being very careful with my eating haha. I have noticed I’m leaning out over the last two weeks, and people have commented my upper body is on swole patrol, so shit is going aight! But yes… I do feel borderline overtrained most days haha.
[quote]browndisaster wrote:
Sheiko sounds horrible. If I ever do it in the future I’ll make sure to get a bar and rack so I can do it at home.[/quote]
Haha yeah man it’s not really what I’d call fun, but it’s satisfying. Definitely wouldn’t want to do it at a gym, personally. Factoring in queues, annoying conversations and general gym douche-baggery, I’d spend 3+ hours there every time… fuck that.
[quote]csulli wrote:
Huzzah! I start day one of #30 today. Grats to you for finishing your first 4 weeks of crazy Russian time as well![/quote]
Cheers bro! See you Russian Hell!
Cycle 2
-I’m going to repeat Sheiko #29.
-Adding 2.5kg to my Bench Training Max, 5kg to Squat and Deadlift.
Changes:
-Adding 5/3/1 Overhead Press as follows…
Week 1 Day 2: Incline Benchpress out > OHP 5/3/1 in.
Week 2 Day 2: OHP 5/3/1 in.
Week 3 Day 3: OHP Sheiko out > OHP 5/3/1 in.
Week 4 no OHP.
-The two Front Squat sessions will be replaced with Box Squat to low box. Front Squats mess with one of my traps.
-All Dips will be bodyweight or 5kg, no heavier.
-I will pause all Benchpress reps, unless I am totally fried and physically unable to do so.
…Will continue on my 3200-ish maintanence diet. I have been noticing some serious body comp changes lately, and little to no bodyweight drop, which is awesome. Rolling at 96kg currently.
…I will change the format of my log write-ups to show all sets and reps including lighter ones.
[quote]florelius wrote:
It looked like a brutal workout man, keep punishing yourself old macker ;)[/quote]
Haha yeah it was fairly unpleasant! I had that workout on a Thursday, so I repeated it exactly the same yesterday (Monday) to get myself back in line with the MWF template. I’m looking forward to deadlifting tomorrow!
