Seasons lifting in the Abyss - Panzerfaust vs 2013

Training Training Logs
101

25-02-13
Sheiko Cycle 2
Sheiko #29 (second cycle)
Week 1 - Day 1 (repeated to get days corrected)

Benchpress
1 set x 5 reps x 57.5kg (50%)
2 sets x 4 reps x 70kg (60%)
2 sets x 3 reps x 80kg (70%)
5 sets x 3 reps x 87.5kg (75%)

Squat
1 set x 5 reps x 87.5kg (50%)
2 sets x 5 reps x 105kg (60%)
5 sets x 5 reps x 122.5kg (70%)

Benchpress
1 set x 6 reps x 57.5kg (50%)
2 sets x 6 reps x 70kg (60%)
4 sets x 4 reps x 80kg (70%)

Flat Dumbbell Flies
5 sets x 10 reps x 10kg

Good Mornings (standing)
5 sets x 5 reps x 60kg

Chins (alternating grips)
50 total

Notes
-I didn’t particularly enjoy repeating this workout, but it was easier the second time haha.

-Bring on Wednesday!

102

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103

27-02-13
Sheiko Cycle 2
Sheiko #29 (second cycle)
Week 1 - Day 2

Deadlift to Knees
1 set x 4 reps x 117.5kg (50%)
1 set x 4 reps x 140kg (60%)
2 sets x 4 reps x 165kg (70%)
4 sets x 3 reps x 177.5kg (75%)

5/3/1 Overhead Press (5/5/x)
1 set x 5 reps x 45kg
1 set x 5 reps x 50kg
1 set x 6 reps x 57.5kg

Dips
5 sets x 5 reps x bodyweight

Deadlift from Boxes
1 set x 4 reps x 110kg (55%)
1 set x 4 reps x 130kg (65%)
2 sets x 4 reps x 152.5kg (75%)
4 sets x 3 reps x 172.5kg (85%)

Lunges
5 sets x 5 reps x 20kg

Side Bends
3 sets x 10 reps x 20kg

Chins (alternating grips)
50 total

Notes
-This cycle I am doing the Deadlift to Knees without the lockout. I want to really reinforce my lockout technique through box pulls and I feel totally splitting the movement will better achieve this.

-This was my first workout with 5/3/1 overhead press combined. I did not shoot for max reps but it seemed to fit in pretty well.

-I got a deep cramp through my right quads on the last rep of overhead press and spent 5 minutes trying to stretch it out. Feels like a corked thigh now ha.

-The Deadlift from Boxes felt great in this workout!

104

Video from 27-02-13
[video]2574[/video]

105

Bodyweight is 95kg today. My lower back is in a world of shit with DOMS, so benching and squatting should be fun this evening.

106

Current Diet

Workout Day:
2 slices toast with peanut butter
300 g chicken
2 cups veges
1 tbsp olive oil

300g beef mince
2 cups veges
1 tbsp olive oil
1 cup rice

1 cup dry oats
1 orange
1 cup dry oats or 2 potatos

300g salmon
2 cups veges
25g chocolate
1 tbsp olive oil

3200 Cal = 245 Protein / 236 Carbs / 86 fat

Rest Day:
2 slices toast with peanut butter
300 g chicken
2 cups veges
1 tbsp olive oil

150g nuts
3 eggs
2 cups veges
1 tbsp olive oil

300g chicken
2 cups veges
25g chocolate
1 tbsp olive oil

2900 Cal = 214 Protein / 125 Carbs / 195 fat

According to online calculators, my maintanence is around 3300 - 3500 calories.

107

01-03-13
Sheiko Cycle 2
Sheiko #29 (second cycle)
Week 1 - Day 3

Benchpress
1 set x 5 reps x 57.5kg (50%)
1 set x 5 reps x 70kg (60%)
1 set x 4 reps x 80kg (70%)
2 sets x 3 reps x 87.5kg (75%)
2 sets x 2 reps x 92.5kg (80%)
2 sets x 3 reps x 87.5kg (75%)
1 set x 4 reps x 80kg (70%)
1 set x 6 reps x 70kg (60%)
1 set x 8 reps x 57.5kg (50%)

Flat Dumbbell Flies
5 sets x 10 reps x 10kg

Squat
1 set x 5 reps x 87.5kg (50%)
1 set x 4 reps x 105kg (60%)
2 sets x 3 reps x 122.5kg (70%)
5 sets x 3 reps x 132.5kg (75%)

Good Mornings
1 sets x 5 reps x 60kg (notes…)

Chins (alternating grips)
70 total

Notes
-Started this workout with intense lower back DOMS.

-Benching felt strong and explosive. I feel a big PR on its way.

-The squats were a real struggle but I was actually very happy with my form. It was pretty strict as I was trying my damnedest to avoid ruining my back more.

-Good mornings didn’t happen. I decided the risk of injury wasn’t worth the stretch they provide.

-Got a bit carried away on chin ups and smashed out heaps to make up for the Good mornings.

-Iced my back for hours, feel a bit better today.

108

**also, I am trying to solidify my squat form/setup. I’ve been sort of floating for ages, but now I will try and nail down the olympic style squat. I prefer close stance and high bar, so this is what I will focus on for all my reps now.

109

Good work Ruski Kiwi!

110

^ thanks bro! I’ll be Russian by Christmas!!!

Video from 01-03-13:
[video]2575[/video]

Random comment: have narrowed my bench grip an inch or two. Feels better on the elbows.

111

04-03-13
Sheiko Cycle 2
Sheiko #29 (second cycle)
Week 2 - Day 1

Squat
1 set x 5 reps x 87.5kg (50%)
2 sets x 4 reps x 105kg (60%)
2 sets x 3 reps x 122.5kg (70%)
5 sets x 2 reps x 140kg (80%)

Benchpress
1 set x 5 reps x 57.5kg (50%)
1 set x 4 reps x 70kg (60%)
2 sets x 2 reps x 80kg (70%)
5 sets x 3 reps x 92.5kg (80%)

Flat Dumbbell Flies
5 sets x 10 reps x 10kg

Weighted Pushups (hands shoulder wide)
5 sets x 10 reps x 5kg

Low Box Squat
2 sets x 3 reps x 80kg (45%)
2 sets x 3 reps x 97.5kg (55%)
4 sets x 2 reps x 105kg (60%)

Good Mornings (standing)
5 sets x 5 reps x 50kg-60kg

Chins (alternating grips)
55 total

Notes
-This workout took a good 3 hours. I was feeling awesome at the end of it, though. Was intending to finish with some heavy kettlebell swings but my fatigued brain totally forgot haha.

-Had a mean feed of fresh fish, veges and baked potatoes afterwards.

-I really enjoyed the box squats. They felt explosive, and useful.

-Lower back still a bit sore, must stop being a pussy.

-I have this vision of me at the end of the year of Sheiko. Either huge and beastlike, or a total fucking crippled mess of a man.

112

04-03-13 Video
[video]2578[/video]

113

08-03-13
Sheiko Cycle 2
Sheiko #29 (second cycle)
Week 2 - Day 2

Deadlift to Knees
1 set x 3 reps x 117.5kg (50%)
1 set x 3 reps x 140kg (60%)
2 sets x 3 reps x 165kg (70%)
4 sets x 2 reps x 177.5kg (75%)

Benchpress
1 set x 6 reps x 57.5kg (50%)
2 sets x 6 reps x 70kg (60%)
4 sets x 6 reps x 75kg (65%)

Deadlift from Boxes
1 set x 4 reps x 110kg (55%)
1 set x 4 reps x 130kg (65%)
2 sets x 4 reps x 152.5kg (75%)
4 sets x 4 reps x 162.5kg (80%)

5/3/1 Overhead Press (3/3/x)
1 set x 3 reps x 47.5kg
1 set x 3 reps x 55kg
1 set x 5 reps x 60kg
1 set x 1 rep x 70kg

Lunges
5 sets x 5 reps x 20kg

Chins (alternating grips)
50 total

Notes
-I found the deadlift from boxes very difficult to complete. Not sure why but I felt really drained.

-I have been staying up late and sleeping poorly and I must remedy this asap.

-I changed the deadlift from boxes to a mid shin height rather than from just below the knees. It felt more natural this way.

114

I like that your doing the deadlift to knees, and deadlift from knee’s as written. I read somewhere that sheiko felt the deadlift was two distinct movements and the proper way to train these for maximum neural adaption was to train them separately with the exception of a few weeks before a competition.

How is sheiko treating you so far? I mean, do you think you can keep this up all year? You already seem to be much stronger, do you feel stronger?

115

[quote]zenontheterrible wrote:
I like that your doing the deadlift to knees, and deadlift from knee’s as written. I read somewhere that sheiko felt the deadlift was two distinct movements and the proper way to train these for maximum neural adaption was to train them separately with the exception of a few weeks before a competition.

How is sheiko treating you so far? I mean, do you think you can keep this up all year? You already seem to be much stronger, do you feel stronger? [/quote]

Hey bro how’s it going!

1 - it has been treating me very well. I love the training. It’s mentally very rewarding.
2 - funny you should ask, as the answer has proven to be “no”.
3 - I feel stronger in my bench, more “solid” in my squat, and undetermined in my deadlift.

------>>>>>> I AM MOVING ON FROM SHEIKO. <<<<<<<-------

I just got a fairly big promotion and as part of this, my hours are less predictable and generally longer. The last few weeks I have been struggling to squeeze my 3 hour (including stretching etc) Sheiko sessions into my schedule.

I did a little evaluation of my training and realised I’m averaging more like 2 workouts per calendar week. This is not good enough. Then come this week and I just haven’t been able to train. I’m a very black-and-white guy, so if I don’t have 3 hours available to do the whole session I will just not train. terrible attitude, but that is how my mind works.

So, starting on Monday I will be returning to 5/3/1 Full Body Training. Except I will use Sheiko squat and bench for my “extra” squat and upper body push movements. And I will use the Deficit deadlifts and pulls from boxes which Sheiko implements.

Effectively it will be Full Body 5/3/1 but with Sheiko beefing out the extra movements. I will also use some of the Sheiko “stretching” lifts as these really helped me stay healthy with the high volume.

This will shorten my workouts a bit and allow me to get my training done to my own satisfaction, while still providing a high level of extra bench and squat stimulus.

Monday:
Squat 531
Bench Sheiko (sets and reps from day 3 of #29)
Dumbbell Row 3 x 10
Dumbbell Fly 5 x 10 (from Sheiko #29)
Abs 3 x 10

Wednesday:
Box Squat (from Sheiko #29)
Press 531
Deadlift 531
Dips 5 x 5 (from Sheiko #29)
Deficit deadlift / Deadlift from Boxes (alternating weekly - from Sheiko #29)
Good Morning 5 x 5 (from Sheiko #29)

Friday:
Squat Sheiko (sets and reps from Day 1 of Sheiko #29)
Bench 531
Kettlebell Swing
Lunge 5 x 5 (from Sheiko #29)
Abs 3 x 10

50 chin ups every training day.

…this may still look high volume, but don’t be fooled by the lighter Sheiko stretch-oriented lifts. The Wednesday box squats are also fairly easy sets and reps.

…Sheiko lifts will be based on actual maxes, and the sets and reps will follow the 4 weeks of #29.

I have time for 10 cycles in this year if I don’t fuck around. So let’s get to it!

116

congrats on the promotion!

117

[quote]zenontheterrible wrote:
congrats on the promotion!

[/quote]

x 2

Thats great too hear man that you got promoted :slight_smile:

Good luck with the 5/3/1-sheiko hybrid routine btw.

118

nice job on the $$$$$$$$$$$$$$$$$$$$$$

I repped you for that foam roller sticky

119

Cheers guys! After 8 years at the same company (New Zealand Railways) I feel like I deserved some recognition haha.
And foam rollers kick ass.

120

18-03-13
5/3/1 Full Body (5/3/1 for Powerlifting sets and reps; Sheiko-style extra lifts)
Cycle 1-Week 1-Day 1

Squat 3/3/x
1 set x 3 reps x 110kg
1 set x 3 reps x 125kg
1 set x 5 reps x 142.5kg
1 set x 2 reps x 150kg (bonus set)

Benchpress
1 set x 5 reps x 57.5kg
1 set x 5 reps x 70kg
1 set x 4 reps x 80kg
2 sets x 3 reps x 87.5kg
2 sets x 2 reps x 92.5kg
2 sets x 3 reps x 87.5kg
1 set x 4 reps x 80kg
1 set x 6 reps x 70kg
1 set x 8 reps x 57.5kg

Dumbbell Row
1 set x 10 reps x 22.5kg
1 set x 10 reps x 27.5kg
1 set x 10 reps x 32.5kg

Flat Dumbbell Flies
5 sets x 10 reps x 10kg

Ab Wheel Roll
3 sets x 10 reps

Chins (alternating grips)
50 total

Notes
-This felt draining but good! Will take me a while to get used to max effort 5/3/1 work again, but I enjoyed this.

-Death to weakness!