Sheiko Down In the Bayou

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Probably by now, a few people have noticed I’ve been making a few posts. I figured now was a good time as any to start a log.

I have been doing a modified version of Wade Hooper’s 06’ prepatory work for his international IPF competition.

The routine is modified, even more so than most.

The routine consists of 3 lifting days. I have no catch all day. I don’t have enough time with school and work, plus this allows me to push a sled.

Here’s the outline:

Day 1: Heavy Squat, CG Bench, accessory leg work

Day 2: Heavy Deadlift / Back, Rows, Zerchers or something like it

Day 3: Heavy Bench, Squat variation, DB Press or another movement

No bench movements on day 2, no squatting twice in a day. I found these to be counter productive for me. Benching 3 times in a workout doesn’t hurt, but I found it unnecessary and Day two allows me to build up lat strength which helps out w/ deadlift and bench.

I will try to do heavy “core” work at least 4 days a week, mostly weighted oblique raises, some band work, and direct ab work. I will also try to get in some low intensity cardio and stretching as well.

With my last cycle, I finished with…

Squat: 474 lbs (215 kg) w/ power pants, wraps & belt
Bench: 292 lbs (137.5 kg) raw,pause, belt
Deadlift 435 lbs (195 kg) w/ belt
Body weight: 187 lbs (85 kg)

The Squat is an all-time PR for me. I felt good for 220kg
The bench is down from last cycle. I hit 303 last time.
The Deadlift is down a lot. I usually can pull 450, but I have lost focus with it and I need to turn it around and get it up to my squat like it should be.

My all time PRs are:
Squat: 474 (215 kg) w/ power pants, wraps, belt
Bench: 303 (137.5 kg) w/ wrist wraps & belt
Deadlift: 462 lbs (210 kg) w/ METAL v-type viking suit & belt
451 lbs (205 kg) w/ Belt

I started my last cycle about 8 weeks ago, got sick, lost 7 lbs and restarted it, making huge gains in squat, maintaining my bench and losing some on deadlift.

I will start this log next week w/ my off week.

I hope you guys keep up with this log and please ask questions about it and why I do something. I’m always happy to get some constructive criticism.

2

good luck!

jack

3

Where you going to school at?

Good luck with the heavy stuff.

4

[quote]Bujo wrote:
Where you going to school at?

Good luck with the heavy stuff.
[/quote]

UNO right now…

5

More Sheiko. SCORE!

6

good luck!

7

So I start out the cycle with a whimper. Here we go…

Week 0: Day 1

Squats:
20x10 (44 lbs)
75x5 (165 lbs)
85x15 (187 lbs)
85x15 (187 lbs) no belt on any set

Ab work later on:

Oblique raises:
10
medicine ball x10
15 kg x10
75 lbs x10, x10, x10

Thats it. Just enough to keep the legs on course while still allowing them proper rest.

These sets of 15, though so light, really kill me. I’m just not built to do high rep sets. My back cramps up (from a previous injury) and I get out of breath, plus my muscles just die on me. Not a bad way to stimulate the muscles on an off week.

8

WEEK 0: Day 2

DB ROWS:
50x10
75x10
90x20

I had to reset my grip w/ my left hand about 13 reps into the 90x20, but I was able to finish it. My left side is clearly weaker. I’m hoping these rows will help my grip. I think they just might do the trick.

No ab work, although I did some light ab work yesterday.

It feels great to have a light week. Sheiko really puts me through my paces.

9

Where do you train at?

beef

10

I train at home. There are no good gyms at all. I have a 3x3 power rack & a bench, so I’m set.

And for anyone else, its an off week, so just recovery work, not even close to sheiko type volume / workload.

11

Hey man if yea ever feel like making the trip down to Baton Rouge . We squat at fletchers house of power at 1 on sundays .

12

Thanks for the invite.

Did you guys do the Fall Cup? I missed it this year, but plan on doing it in 08’.

13

WEEK 0: Day 3

Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x20 (187 lbs)

Ab Work:
Oblique raises:
10
medicine ball x10
15 kg x10
75 lbs x10
75 lbs x10
90 lbs 10 right side, failed on left side, my arm couldn’t hold the weight, just too burnt out, lol.

Thats it, I start the cycle on Tuesday.

14

WEEK 1: Day 1

Body weight: 189 lbs

Squat:
20x10 (44 lbs)
75x5 (165 lbs)
115x5 (253 lbs)
140x4x2 (308 lbs)
160x3x2 (352 lbs) add briefs
185x3x5 (407 lbs) add belt, add wraps

Close Grip Bench:
20x20 (44 lbs)
45x10 (99 lbs)
70x5 (154 lbs)
85x4 (187 lbs)
100x3x2 (220 lbs) no leg drive through these sets
112.5x3x6 (248 lbs) comp set up

Leg Extensions:
90x10
135x10
180x5 (the pole kept cutting into me and it was just too much pain to do 10) I need new pads.

Plate slides: hamstring movement
25x10 each leg
35x10 each leg
45x10 each leg

It should be read for example, 185x3x5 is 185 kg x 3 reps x 5 sets.

All the squats were solid. The work sets were a smoke show.

The CG bench was also solid. I’ve never handled anything above 242 on CG bench and thats for maybe 5 or 8 reps. 3x6 is much better and not too difficult.

The rest of the leg work was solid and will continue.

15

Extra Work

Calf Raises:
45x20
135x20x4

Curls:
straight bar x12x3

Oblique Raises:
10
medicine ball x10
15 kg x10
75 lbs x10 stopped here, no need to stress the back before heavy back day

Its not part of sheiko, but I want to see if I can add in a little extra without affecting my overall routine.

16

Are you adding it on the same day or an off day?

Have you tried it before…?

17

The extra workout is always the day after a major workout. So the extra work I did was on Wednesday (Day 1 was on Tuesday).

I have not tried the calf and bicep work before w/ sheiko. I’ve been doing sheiko for about 8 months I believe, so this is a new addition. I’m getting a feel for it, but there’s always things that are changing. Just trying to see if I can actually add this in and still make gains.

The Ab work is something I try to get in every day or almost every day. That is not something new.

18

Week 1: Day 2

Body weight: 188.1 lbs

Standing GMs:
20x10 (44 lbs)
45x5 (99 lbs)
55x3 (121 lbs)
65x3 (143 lbs)
75x3 (165 lbs)

I suck at these and basically need to work at them. I definitely feel these in my hamstrings.

DB Rows:
40’s x10
75’s x10
90’s x25

I will repeat the 90s b/c I have to reset and my grip just fails after 20 reps. Once I can do 25 reps w/o stopping, I’ll move up to 100 lbs.

Thats it. Its turkey day. I’m low on time and had to jet.

19

Strong lifting man. Do you have any concrete goals for the program?

20

The goals for this cycle are:

Squat: 227.5 kg (501 lbs)
Bench: 140 kg (308 lbs)
Deadlift: 205 kg (451 lbs, just trying to get it back to where it was)

I plan to do a meet in March and another in November next year, granted something doesn’t come up.

Thats about it. Otherwise, just get stronger on the things I suck at.