Sheiko Down In the Bayou

Training Powerlifting
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I’m about to hit the sack (I’m old and I have to be up at 6 AM for work) but I prefer the joe skopec versions more than EFS’s.

Simply, I think those are simplier than EFS, not front squats, box squats, etc. I think that’s entirely unnecessary. As well, the type of exercises change too much IMO.

I think everyone should at least look at joe’s routines as they are really just BORIS’s original routines. Everything is based on that.

Although I prefer tinker with the original, EFS’s are not bad, just not my thing. If they work for you, then they work, but compare the two and there are some stark differences.

I’ve changed up BORIS’s and now Hooper’s versions of the routine tremendously over a period of 3 years to deal with a few things:

  1. My SI-Joint issue I continually bitch about b/c it’ll never heal and I simply can’t handle as much volume as a 100% healthy person can.

  2. I found that certain exercises for me worth entirely worthless, so I changed them to better suit my needs.

  3. I split up the heavy squat/ cg bench day to do days simply because it works out better for me.

I am currently doing two things right now that are different from before…

Because I am coming off of an injury, I’m trying to figure out a way to break 500 on deadlift for once. Sheiko worked to get me ALMOST to 475, but just didn’t have it that day. I am currently playing with the 5/3/1 efs deadlift set up right now since its still works with the 80% range type work.

The second is I need to lean out a bit and I think radically changing my diet while ingesting a lot more protein will add some lean mass while actually helping me cut body fat as the same time. This is an experiment I plan on running for another months. I’ll probably take measurements soon, then log what they are every 1-2 months.

I’ll post a lot more about EFS vs Joe later. Its too late now.

Btw, for anyone that doesn’t know, I was a hardcore westside follower before I made the switch. I’ve come to realize that no routine is perfect and I prefer sheiko b/c Boris basically said to change it to suit how you lift and what stimulates strength. Can’t be that type of logic. As well, 80% is about the best range of weight to work with so you constantly train heavy but never burn out your CNS (mostly).

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^^Savage post

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[quote]Hanley wrote:
^^Savage post[/quote]

Not sure if that’s good or bad Hanley, lol.

I have to say, its interesting to really see EFS’s sheiko taking off, mostly b/c of the marketing they do to get info out to people. I can’t know EFS, they are one of the bests companies to buy from, period. I’d spent over 2500 USD there over the years on equipment and don’t plan on stopping.

I remember getting a hold of the Wade Hooper interviews years ago (has it really been that long?) and just listening to them over and over again while staring at the spread sheet thinking WTF is this guy talking about? Why is this such a great routine? It was “simple” as people love to complicate anything and everything. Variation is good, right?

Apparently not. I’ve been doing sheiko with changes, but nothing insanely different from the original, save the deadlift routine, albeit I’m a special case.

The routine works and simply builds on itself. It works well for anyone IMO, especially those who understand and appreciate the saying “Slow and steady wins the race.”

Over the time, I have added in westside type movements (mostly bands/chains) and now working with the 5/3/1 deadlift routine instead of sheiko’s prescribed deadlift routine for my own reasons.

I know a lot of people probably do not agree with me, but I know what works for me, so I stand by it. If a routine works, then its good, right? I feel the positive aspects of the routine outweigh the negative ones and that keeps me coming back, specifically because I continue to progress, even if its slow, its still some progression.

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Week 2: Day 1

Squat:
worked up to 210x3x2, then 225x1, and 235x1 (high)

Played around with weight today since my back couldn’t take 3x5 w/ 210kg yet.

Week 2: day 1 part 2

Skipped, felt horrible today.

I’ll be back for deadlift on Tuesday.

305

Taking some time off for personal reasons.

Feeling 10,000 times better today than the last 2 days.

I start squatting on Saturday. 205kg x3x5. Not going heavier since I just need to build back from where i started.

I will start ab work tomorrow.

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Week 1: Day 1 Lower Body

Body weight: 188 lbs

Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
130x5 (286 lbs)
155x4 (341 lbs)
180x3 (396 lbs)
205x3x5 (451 lbs) add belt & wraps

Standing GMs: low bar position
20x10 (44 lbs)
45x5 (99 lbs)
75x5x5 (165 lbs)

Leg Extensions:
50x10 (110 lbs)
70x10 (154 lbs)
80x10 (176 lbs)
50x10 (110 lbs)
50x10 + mini bands (110 lbs)

Calf Raises:
75x15 (165 lbs)
85x15 (187 lbs)
95x15 (209 lbs)
105x15 (231 lbs)

Hip flexors / adductor / inductor work

Movement (idk what to call it) x10x2x2 w/ 2 mini bands

Had to just suck it up and lower the weight on squat to deal with my injury. I’ll just start from here and slowly work up . The extra work went well. I broke up the workout throughout the day to allow my back to rest. This allowed for more volume.

I have finally succeeded in getting in a huge amount of volume w/o back pain while doing sheiko. If I can keep this up for one cycle, I’ll have done something that is very un-sheiko like, but will prove just how versitile the routine can be.

Song of the Day: “Take no Prisoners” by Megadeth

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WEEK 1: Day 1 Upper Body Work

Weight: ???

CG Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs)
85x4 (187 lbs)
100x32 (220 lbs)
115x3x5 (253 lbs)

DB Press:
75’s x15,15,14

DB Rows:
75’s x15,15
100’s x15 right hand, x10 left hand

Curls:
Med Grip:
20x10
40x10
60x10
80x10x2
Wide Grip:
20x10
40x10
60x10x2

Pull Downs: Single Arm
Light band x10
Light & mini band x10
Light & 2 mini bands x10

Crunches:
20 (back started feeling tight)

Good productive day. I’m still able to keep adding in volume without much issue so far. Tuesday and Thursday may not prove as easy to do so.

Song of the Day: “So Far Away” by Crossfade

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Week 1: Day 2

Body Weight: 190 lbs

Deadlifts:
75x5 (165 lbs) add briefs
105x5 (231 lbs)
130x5 (286 lbs)
150x5 (331 lbs)
170x5 (375 lbs) add belt

Seated Military Press:
20x15 (44 lbs)
45x10 (99 lbs)
75x3x5 (165 lbs)

Farmers Walk:
110’s x5 trips

Face Pulls:
Purple band (each hand) x10x5

DB Curls:
10’s x10
20’s x10
30’s x5
20’s x10
20’s x10

That’s it. As much of a workload as before. Deads were much better. I have to lower the weight to deal with the added volume. I believe this’ll benefit me in the future. Farmers went better and my back did not hurt from it. Military was much more solid. I’ll up the weight on everything next time. Face Pulls and DB curls were good for pump and working on muscles I usually never hit.

I am incorporating the 5/3/1 that EFS has if anyone is interested. This will be an ongoing experiment. I hope my back can take it.

Song of the Day: “Hip to be Square” by Huey Lewis and The News

309

Extra Work:

Ab Work:
Crunches:
20x2
Reverse Crunches (lowering legs instead of bringing up torso):
10x2
Oblique Raises:
10
medicine ball x10
15kg x10 (33 lbs)

Cardio:
Bike ride for 50 minutes

Started ab work off light so I don’t have any issues with squatting tomorrow. Everything will increase intensity over time, dramatically.

Cardio is working out well. My stamina has increased and hopefully I’ll start to see some body fat getting shaved off. I feel much better, so I can tell the effects are already helping.

I ordered some new toys. I’ll hopefully get to start more incorporation next week.

Song of the Day: “Careful with that Microphone” by Clutch

310

Week 1: Day 3

Body weight: 187 lbs (its fluctuating a lot, but I don’t feel weak)

Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs) started pauses here
90x4 (198 lbs)
105x3x2 (231 lbs)
120x3x5 (264 lbs)

Box Squat: Cambered Squat bar, wide stance, raw, no belt
bar x5
185x3
230x3
255x3

DB Press:
100’s x6,x6,x8

Lunges: reps = per leg, weight = per db, 2 dbs total
30’s x5
30’s x6
30’s x7

Curls: Olympic bar
20x10 (44 lbs)
25x10 (55 lbs)
30x10 (66 lbs)
35x10 (77 lbs)

Calf Raises:
35x15 (77 lbs)
75x15 (165 lbs)
85x15 (187 lbs)
95x15 (209 lbs)
105x15 (231 lbs)

Bench went well, as did DB press.

The box squat work w/ a cambered bar was to address a few issues.

  1. Get my raw squat up
  2. Get used to squatting fairly deep in the hole (its deeper than what would pass at a meet)
  3. Work on my hip flexors/adductors/inductors with a very wide stance.
  4. Work on stability as I am NOT rocking on the box once I sit down or to come back off the box. As well, the bar swings, so I have to hold it as well.
  5. To add power to my drive when I push out of the hole.
  6. Take pressure off my shoulders due to the bar’s camber since I’m doing heavy pressing movements on this day.

Lunges were done to provide some additional leg work without any stress to my back. This worked although I am not sure yet if I’ll see any benefit to my squat. I’ll have to see.

If anyone has any comments concerning what I did today, I would be glad to hear them. I am still trying to figure out what to do on this day for leg work (bench is more than covered). This goes for any post. I notice a few people read the log, but don’t comment. I am not looking for a pat on the back, just feed back if there’s something I’m missing.

I hope this log is still benefiting people. I’m turning Sheiko into something very different than what Boris had originally envisioned with this newest version.

Song of the Day: "Invisible Wounds [the Suture Mix]’ by Fear Factory.

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Synthetic what do you think you BF is at right now?

And what is your goal for BF and weight?

Im probably gonna need to do a cut here sometime soon, but am gonna take a different approach.

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Synthetic what do you think you BF is at right now?

And what is your goal for BF and weight?

Im probably gonna need to do a cut here sometime soon, but am gonna take a different approach.

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Although you asked the question twice, I’ll only answer once.

My body fat is higher than I’d like it to be. I don’t have a method for measuring it besides how I look and how my clothing fits.

My goal is simply to have a visible change in 6 months.

I would not recommend doing any for of diet manipulation while on Sheiko. The routine withh kick your ass and you will need a lot of fuel to recover. I started cheanging my diet as I was given a good opportunity to do so since I’m current getting over an injury and the weight is low for me. Even still, I am taking whey, glutamine and casein protein whiling basically cutting out red meat. This I feel is difficult for most lifters to do when just being introduced to sheiko.

If you are looking to cut, why are you trying to use a very intense strength program?

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[quote]Synthetickiller wrote:

If you are looking to cut, why are you trying to use a very intense strength program?[/quote]

Im not going to cut right now. And I definately wont do it while on sheiko. I kind of have the dillema that I want to get stronger, but I also want to lose fat. I haven’t really decided how i’ll do it, but I basically see two options:

1)The way you are doing it. Slower and steady, with cardio and decreased intensities.

2)“rapid” fat loss - no cardio, higher intensities, but low volume.

These are definately two extremes, but make it easier to see the differences. And I can see advantages and disadvantages to both methods.

Im leaning towards number 2 though. I had fairly good success following Dan John’s “40-day program” for 21 days.

So for me im hoping that it will work to just maintain strength for 3 weeks while losing fat, and then go back to building for a month or two and repeat.

Good luck though. How are you going to track your progress? And are you just going to maintain strength during this 6 months, or are you going to continue to try to increase it?

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I plan on trying to get back to 507x3x5 on squats as well as keep my bench and deadlift increasing, albeit, most likely slow.

Depending on how everything goes, I have two opions:

  1. Try to stay at 190 and do as much of a clean bulk as possible to fill out the 198s.
  2. Cut Dow to 181 and still squat 570+, bench 315+ and deadlift 475 ( still on going to get there. )

I am waiting to see if I actually lose more weight. If I start to build some serious muscle, I’ll fill out 198s. I can’t say, since this is the second real week I have kept my diet fairly clean.

What do you mean by decreased intensity? I’ve simply added volume to my routine, the intensity has never changed.

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[quote]Synthetickiller wrote:
I plan on trying to get back to 507x3x5 on squats as well as keep my bench and deadlift increasing, albeit, most likely slow.

Depending on how everything goes, I have two opions:

  1. Try to stay at 190 and do as much of a clean bulk as possible to fill out the 198s.
  2. Cut Dow to 181 and still squat 570+, bench 315+ and deadlift 475 ( still on going to get there. )

I am waiting to see if I actually lose more weight. If I start to build some serious muscle, I’ll fill out 198s. I can’t say, since this is the second real week I have kept my diet fairly clean.

What do you mean by decreased intensity? I’ve simply added volume to my routine, the intensity has never changed. [/quote]

Well, if you are decreasing calories for fat loss, then you likely aren’t going to be training at the same intensity as if you were bulking. Or at least the volume OR intensity will have to come down. And you did say that due to some injuries, now would be a good time to focus on fat loss. I take this to mean that you aren’t able to push quite as hard due to your back.

Also, how clean was your diet before you started cutting?

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[quote]dankid wrote:
Synthetickiller wrote:
I plan on trying to get back to 507x3x5 on squats as well as keep my bench and deadlift increasing, albeit, most likely slow.

Depending on how everything goes, I have two opions:

  1. Try to stay at 190 and do as much of a clean bulk as possible to fill out the 198s.
  2. Cut Dow to 181 and still squat 570+, bench 315+ and deadlift 475 ( still on going to get there. )

I am waiting to see if I actually lose more weight. If I start to build some serious muscle, I’ll fill out 198s. I can’t say, since this is the second real week I have kept my diet fairly clean.

What do you mean by decreased intensity? I’ve simply added volume to my routine, the intensity has never changed.

Well, if you are decreasing calories for fat loss, then you likely aren’t going to be training at the same intensity as if you were bulking. Or at least the volume OR intensity will have to come down. And you did say that due to some injuries, now would be a good time to focus on fat loss. I take this to mean that you aren’t able to push quite as hard due to your back.

Also, how clean was your diet before you started cutting?

[/quote]

I did not decrease my calorie intake. I changed my diet to include more veggies, cut out fast food, and mistakenly (for the better) cut out red meat and sodium. Since I am a powerlifter, I do not worry about “bulking.” I’m not a body builder. When I refer to bulking or cutting… I’m simply looking at it from a addition of lean mass (bulk) or decrease in body fat (cut) at the same time… I just don’t know what body weight I will lean out to… 181… 190 (current) 198… Who knows?

While I say I would like to fill out the 198s, the goal is to do it in a healthy fashion and I want to see if this diet mainly cuts off enough fat to either compete @181 or just get a hell of a lot stronger in the 198s. Like I said, I can’t know how my body will react.

The weight I use has decreased since I did not squat for about 2 months. While I lost strength, the insensity is still there since 451 feels about as hard as 507 now. Volume is up and intensity is up due to 2 things… Better training regiment (I split up my workouts instead of doing everything at once) and diet/cardio which helps me recover better and simply have longer stamina.

I have a sacro illiac injury (I believe). Look up what that is… I’m still recovering from the last time I set it off, but at this point, its just a measure of patience before I’m 100%. I’m probably 97% right now.

Lets just say my diet was horrible before I changed it. The weight loss / gain will stem from however my body decides to utilize the higher protein intake as well as how it reacts to the cardio I am doing. This is an experiment, so I do NOT know the outcome and I have not made a hypothesis so that I don’t lead myself in one direction or another.

I’ve been doing sheiko for years and I feel at this stage, I know about how much I can give/take from my training and recovery/diet without affecting my performance during training.

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You seem to have a pretty clear grasp of your body, training and diet. i still tune in to glimpse how i might tune my own program.

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Sounds like your on the right track sythetic. But I also think that it may work to an extent at first, since you went from a horrible diet to a good diet. But eventually you may have to utilize “bulking / cutting”, to keep your weight in a good range, but allow enough calories to build strength/muscle.

Good luck, i’ll also be following your log.

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[quote]dankid wrote:
Sounds like your on the right track sythetic. But I also think that it may work to an extent at first, since you went from a horrible diet to a good diet. But eventually you may have to utilize “bulking / cutting”, to keep your weight in a good range, but allow enough calories to build strength/muscle.

Good luck, i’ll also be following your log.[/quote]

I bet he is really glad you dropped in to give HIM advice.