Nice going last cycle, you must be happy to finally beat your old deadlift PR! I have a question about the 2-boards, should I work off 75% of a regular bench max or off a 2-board max? EDIT: From the hooper file btw.
I haven’t seen his cycle in forever lol.
After taking a look, the 2board is based on your shirted max. That’s how the formula works. If that becomes too light or heavy, u know the drill, change the max its based on.
[quote]Synthetickiller wrote:
I haven’t seen his cycle in forever lol.
After taking a look, the 2board is based on your shirted max. That’s how the formula works. If that becomes too light or heavy, u know the drill, change the max its based on.[/quote]
I can see that being WAY too heavy if you’re good in a shirt. There’s no way I could handle 80% off a 2 board for sets.
When I did the MS/CMS cycle I used my 2 board max as the nubmer to get the percentage off, but I also added a little bit more to the bar depending on how the speed was.
Thanks for the info. I never did 2board nor used a shirt yet, so I was working with a raw max.
Thanks for the help Hanley.
WEEK 1: Day 3
Body Weight: 189.8 lbs
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here on out
90x4 (198 lbs)
105x3x2 (231 lbs)
117.5x3x5 (259 lbs)
Solid Work Sets.
Squat: from bottom position
45x5
135x3
225x3
315x1
I need to get back to getting stronger on this movement
DB Press:
75’s x8
100’s x6,x6,x5
Failed on the 3rd set, so shut it down here. I am still very sore from coming back. My upperback is still very sore from all the upperback work and I think that is why I failed on the DBs. I’ll just get through it next week. Another solid workout.
Thanks guys.
Have you ever thought of moving on from sheiko to something else? Basically hitting your body with something new to boost gains.
[quote]TseanS wrote:
Have you ever thought of moving on from sheiko to something else? Basically hitting your body with something new to boost gains.[/quote]
He seems to be gaining quite well with what he’s doing now, no?
If it ain’t broke, don’t fix it.
Actually, if you look at my log, you can see I am changing a few things up. I don’t see how I could progress faster. I was making PRs about every 5 weeks. How much faster can one get stronger?
Change for the sake of change is pointless.
[quote]Synthetickiller wrote:
If it ain’t broke, don’t fix it.
Actually, if you look at my log, you can see I am changing a few things up. I don’t see how I could progress faster. I was making PRs about every 5 weeks. How much faster can one get stronger?
Change for the sake of change is pointless.[/quote]
Good post. But the grass is ALWAYS greener… 
I guess it comes down to asking why you’re training. Is it to put up big numbers, or is it to enjoy the training?. If the big numbers come from doing the similar cycles over and over again then you should obviously be sticking with it.
Or the third option…
I enjoy putting up big numbers, so both training and maxing is the point.
I’ve tried pyramids, westside, modifying other routines, then I found sheiko and it was the only routine I’ve ever made this much progress with.
No question about your gains, you have made solid progress. I was just wondering if you had anything else in mind but as you said change for the sake of change is pointless.
[quote]TseanS wrote:
No question about your gains, you have made solid progress. I was just wondering if you had anything else in mind but as you said change for the sake of change is pointless.[/quote]
Basically, just cardio and extra work to put on mass (bicep, upperback work) and trying to drop some fat. That’s the only changes for this cycle. Following cycles will be to perfect this while still making gains.
[quote]Synthetickiller wrote:
TseanS wrote:
No question about your gains, you have made solid progress. I was just wondering if you had anything else in mind but as you said change for the sake of change is pointless.
Basically, just cardio and extra work to put on mass (bicep, upperback work) and trying to drop some fat. That’s the only changes for this cycle. Following cycles will be to perfect this while still making gains.[/quote]
Good luck on the next cycle, I’ve been reading along, good job on the PR’s. I want to thank you, it is good to have someone sharing their Sheiko Experience.
You can thank my laziness. I find it easier to post online instead of writing it in a book. I guess you guys can just benefit from my laziness.
I have to ask, is there no one else doing sheiko right now? I don’t follow many other logs to be honest. I know Hanley isn’t doing sheiko right now, that’s why I ask.
As far as i know, you are the only person running a Sheiko log here right now.
Well, enjoy my bastardized version of it. I hope it helps. Thanks for following the log.
WEEK 2: Day 1
Squat:
20x10 (44 lbs) add suit bottoms
85x5 (187 lbs)
130x5 (286 lbs)
155x4 (341 lbs)
180x3 (396 lbs)
205x3x5 (451 bs) add belt and wraps
Hard sets, but got through them better than last time.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
92.5x4 (204 lbs)
107.5x3x2 (237 lbs)
115x3x5(253 lbs)
Not bad at all.
Standing GMs:
20x5 (44 lbs)
45x5 (99 lbs)
75x3x5 (165 lbs)
I suck at these, so I need to get much better at them.
Flys:
30’s x10x3
Meant to do curls, but I got a phone call from someone I hadn’t talked to in forever, so no curls. Maybe tomorrow.
WEEK 2: Day 2
Deadlift: From 35 lbs plates
115x5
165x5
265x3
325x3
360x3 add belt
405x0 back just said no, I’ll get it next week.
Standing Military Press:
20x10 (44 lbs)
45x5 (99 lbs)
75x2x2 (165 lbs)
Stopped here. My back is tired, its late. My military presses are horrible. I did 2 more sets, but I couldn’t press the weight. I’ll jump down to 70 kg next week. Its always a learning experience.
For anyone following, yes, this is very modified. I have a back injury that basically slows me down. The time between sets on deadlift or squat is much longer than I’d like, but I can usually pull max weight if I don’t burn out first. Its an ongoing hurdle I have to jump over every training session.
Just wanted to say nice work Synthetic- Hello bayou brothers!