Awesome log with an awesome name. Will be following.
[quote]empenney wrote:
Awesome log with an awesome name. Will be following.[/quote]
Hey thanks for following!
So finished off Sheiko # 29
4 weeks of something quite brutal I wont lie. I definitely feel a difference in terms of the BIG 3 and my ability to perform the lifts. There is a lot of bullshit about how the volume kills you and only so many lifters get anything off of the Sheiko problems. Well I have a job, friends, studying ect… that all take up a lot of my time and I still did Sheiko and believe I got stronger off of it. The volume in the first 2 weeks destroyed me but these last 2 have been quite amazing, the ability to perform under such fatigue and get that volume of work done and feel energetic afterwards proves to me my body is getting conditioned. I lost some weight initially but have put it back on and feel more fuller and thicker overall.
So I got a single ply meet coming up on the 23rd March and a Raw meet on 6th April.
… So my ‘PLAN’ is to do Sheiko # 30
Which is much higher volume. I am entering my geared max numbers for the lifts. Using 3-boards on the bench from 70-75% so I am still handling weights off that max and an exercise that simulates a bench shirt per say since its just lock out. 80% I’ll put a shirt on from there and work to touch every rep. Squats I will be working with a Geared Max and a Wraps and Belt max and working accordingly. Deadlift will be a Geared max too.
Sheiko #30
Monday: Day 1
Shirted Bench
50% 85kg x 5 reps
60% 102kg x 2 sets x 4 reps
70% 119kg x 2 sets x 3 reps
shirt on
80% 138kg x 5 sets x 3 reps
Suited squat
50% 105kg x 5 reps
belt on
60% 126kg x 4 reps
wraps on
70% 148kg x 2 sets x 3 reps
Suit on, straps down
168kg x 5 sets x 3 reps
Raw Bench
50% 85kg x 5 reps
60% 102kg x 5 reps
70% 119kg x 4 sets x 5 reps
Belt and Wraps squat
55% 100kg x 5 reps
65% 120kg x 4 reps
75% 138kg x 5 sets x 3 reps
Dumbbell fly
10kg x 3 sets x 10 reps
Good mornings
40kg x 3 sets x 10 reps
Nice work on finishing up #29! I am looking forward to reading your #30 experiences. Keep up the strong lifting man. I see you are taking the same approach as myself and others, using the GM and Fly as stretching exercises. There certainly isn’t a lack of leg stimulation from all the squatting haha.
Cheers
Sheiko #30
Wednesday: Day 3
Suited deadlift:
50% 115kg x 4 reps
60% 138kg x 2 sets x 4 reps
add suit bottoms
70% 160kg x 2 sets x 3 reps
straps up
80% 185kg x 5 sets x 3 reps
Suited bench:
50% 85kg x 5 reps
60% 102kg x 5 reps
70% 119kg x 2 set 4 reps
added 3 board
75% 128kg x 2 sets x 3 reps
shirt on
80% 135kg x 2 sets x 2 reps
85% 145kg x 2 reps
80% 135kg x 2 sets x 2 reps
shirt off, added 3 board back
75% 128kg x 2 sets x 3 reps
took boards away
70% 119kg x 4 reps
65% 110kg x 6 reps
60% 102kg x 8 reps
45%- 75kg x 2 sets x 10 reps
Raw deadlift rack pulls:
60% 135kg x 4 reps
70% 157kg x 2 sets x 4 reps
added belt
80% 180kg x 3 sets x 3 reps
90% 200kg x 4 sets x 2 reps
Skipped assistance work. Was 3 hours in and had clients coming so showered and got some food!
Long session, was quite draining especially in this heat and the gym was roasting us! Luckily had all the guys training today so spotters were there to help no problem! Weights all moved fast, everything is feeling strong and this will be my last sheiko session till Monday as I’m getting a tattoo done tomorrow (finishing my chest piece). So tomorrow going to hit shoulders/back/biceps hard and pump it up and rest over the weekend and get cracking on with this!
Sheiko #30
Monday: Day 1
Squat suit:
50% 115kg x 5 reps
60% 126 x 2 sets x 4 reps
belt on
70% 147kg x 2 sets x 3 reps
suit bottoms on
80% 168kg x 2 sets x 2 reps
Bench shirt:
50% 85kg x 5 reps
60% 102kg x 2 sets x 4 reps
70% 119kg x 2 sets x 3 reps
3 - board added
80% 136kg x 6 sets x 2 reps
Squat wraps:
50% 92kg x 5 reps
60% 110kg x 2 sets x 5 reps
70% 130kg x 4 sets x 4 reps
4 days off from training, was fried after this so didn’t do any assistance work
Sheiko #30
Tuesday:
Session of stretching and foam rolling
Wednesday: Day 2
Deadlifts suit:
50% 115kg x 5 reps
60% 138kg x 2 sets x 4 reps
70% 160kg x 2 sets x 3 reps
Added deadlift suit
80% 185kg x 4 sets x 3 reps
Bench suit:
50% 85kg x 5 reps
60% 102kg x 5 reps
70% 119kg x 2 sets x 4 reps
added 3 board
75% 128kg x 2 sets x 3 reps
80% 136kg x 2 sets x 2 reps
75% 128kg x 2 sets x 3 reps
took away the boards
70% 119kg x 2 sets x 5 reps
60% 102kg x 7 reps
50% 85kg x 9 reps
Rack pulls:
50% 115kg x 4 reps
60% 138kg x 4 reps
70% 161kg x 2 sets x 3 reps
80% 185kg x 5 sets x 3 reps
Superset
Dumbbell fly: 10kg x 3 sets x 10 reps
Bulgarian split squat: 10kg x 3 sets x 10 reps each leg
GHR sit ups: BW x 3 sets x 10 reps
Bent knee leg raises: BW x 3 sets x 10 reps
Sheiko #30
Thursday: Recovery and conditioning
Turkish get up:
18kg x 3 sets each side
Kettlebell swing:
24kg x 3 sets x 15 reps
Prowler rows and slow push back
40kg x 3 sets x 50m
Prowler push:
40kg x 3 sets x 50m
Sheiko #30
Friday: Day 3
Awesome squat session today! Menshealth was shooting our gym owner doing kettlebells and was a great atmosphere in the gym. Feeling really STRONG on my lifts now!
Bench shirt:
50% 85kg x 5 reps
60% 102kg x 2 serts x 4 reps
70% 119kg x 2 sets x 3 reps
added 3 board
80% 135kg x 5 sets x 2 reps
Squat suit:
50% 105kg x 5 reps
belt on
60% 126kg x 2 sets x 4 reps
70% 147kg x 2 sts x 3 reps
added suit bottoms
80% 168kg x 2 reps
straps up
80% 168kg x 2 reps
85% 180kg x 3 singles
90% 189kg x 1 rep
Bench shirt:
55% 94kg x 4 reps
65% 111kg x 3 reps
added 3 board
75% 128kg x 2 sets x 2 reps
two board
75% 128kg x 2 sets x 2 reps
too chest
75% 128kg x 2 reps
Superset
Good mornings: 60kg x 3 sets x 5 reps
DIps: BW x 3 sets x 10 reps
Superset
Plank: 3 x 30sec
Lying straight leg raises: 3 x 10 reps
Sheiko #30
Week 2
Saturday: Accessory day
Barbell row:
40kg x 10
50kg x 10
60kg x 4 sets x 10 reps
Dumbbell row:
40kg x 4 sets x 8 reps each side
Lat pulldown:
50kg x 3 sets x 12 reps
Face pulls:
18kg x 3 sets x 15 reps
Superset
7.5kg dumbbell x 3 sets x 10 reps
Biceps curls
Lateral raises
Reverse flies
Sheiko #30
Week 3
Monday: Day 1
Squat suit:
50% 105kg x 5 reps
60% 126kg x 2 sets x 4 reps
belt on
70% 147kg x 2 sets x 3 reps
suit bottoms on
80% 168kg x 5 sets x 3 reps
Bench shirt:
50% 85kg x 5 reps
60% 102kg x 4 reps
70% 119kg x 2 sets x 3 reps
add 3 board
80% 135kg x 5 sets x 3 reps
Squat wraps:
50% 92kg x 6 reps
60% 110kg x 6 reps
add knee wraps
65% 120kg x 4 sets x 6 reps
Bench raw:
55% 77kg x 5 reps
65% 90kg x 2 sets 5 reps
75% 105kg x 4 sets x 4 reps
Superset
Dumbbell fly: 10kg x 3 sets x 10 reps
Bulgarian split squat: 10kg x 3 sets x 10 reps each leg
Lying leg raies: BW x 3 sets x 10 reps
Sheiko #30
Week 3
Wednesday: Day 3
Deadlift suited:
50% 115kg x 4 reps
60% 138kg x 4 reps
70% 101kg x 2 sets x 3 reps
add suit straps up
80% 185kg x 3 sets x 3 reps
add belt
87% 200kg x 4 singles -----> Smooth, fast and controlled! Felt good
Bench suited:
50% 85kg x 6 reps
60% 102kg x 5 reps
70% 119kg x 2 sets x 4 reps
add 3 board
75% 128kg x 2 sets x 3 reps
shirt on, 3 board away
80% 135kg x 2 reps
85% 135kg x 2 reps
80% 135kg x 2 reps
shirt off, 3 board back
75% 128kg x 2 sets x 3 reps
board away
70% 119kg x 5 reps
65% 110kg x 7 reps
60% 100kg x 10 reps
90% x 10 reps
80kg x 10 reps
Rack pulls:
65% 150kg x 5 reps
75% 173kg x 2 sets x 5 reps
85% 195kg x 4 singles
hands were fucked and client came in so no assistance work today.
Sheiko #30
Week 3
Friday: Day 3
Bench suited:
50% 85kg x 5 reps
60% 102kg x 4 reps
70% 119kg x 2 sets x 3 reps
add 3 board
80% 135kg x 6 sets x 3 reps
Squat suited:
50% 105kg x 5 reps
add belt
60% 126kg x 4 reps
70% 147kg x 2 sets x 3 reps
add suit bottom
80% 168kg x 2 sets x 3 reps
85% 180kg x 3 sets x 2 reps
Bench suited:
50% 85kg x 5 reps
60% 102kg x 2 sets x 5 reps
add 2 board
70% 119kg x 5 sets x 5 reps
Superset
Good morning: 60kg x 3 sets x 10 reps
Dips: BW x 3 sets x 10 reps
Saturday: Accessory
Trap bar barbell row:
40kg x 10 reps
50kg x 10 reps
60kg x 4 sets x 12 reps
Barbell shrug:
100kg x 3 sets x 15 reps
Dumbbell row:
40kg x 4 sets x 10 reps each side
Superset
Lat pulldown: 40kg x 3 sets x 15 reps
Close grip row: 30kg x 3 sets x 15 reps
Face pull: 19kg x 3 sets x 15 reps
Alternating dumbbell curls:
15kg x 3 sets x 10 reps
Seated dumbbell curl:
7.5kg x 3 sets x 10 reps
Hammer curl:
7.5kg x 3 sets x 10 reps
Single arm curl:
5kg x 50 reps each arm
Sheiko #30
Week 4
Monday: Day 1
Squat suited:
50% 105kg x 5 reps
60% 126kg x 4 reps
add belt
70% 147kg x 2 sets x 3 reps
suit bottoms
80% 168kg x 1 sets x 3 reps
straps up
80% 168kg x 1 set x 3 reps
add knee wraps
85% 179kg x 2 reps
90% 189kg x 1 rep
95% 200kg x 1 rep
100% 210kg x 1 rep
Bench press suit:
50% 85kg x 5 reps
60% 102kg x 4 reps
70% 119kg x 2 sets x 3 reps
add 3 - board
80% 136kg x 2 sets x 3 reps
85% 145kg x 2 reps
80% 136kg x 2 sets x 3 reps
Squats wraps:
50% 93kg x 5 reps
60% 110kg x 4 reps
belt on
70% 130kg x 2 sets x 3 reps
add knee wraps
80% 148kg x 4 sets x 2 reps
Superset
Dumbbell fly: 10kg x 3 sets 10 reps
Good morning: 60kg x 3 sets x 10 reps
GHR sit ups: BW x 3 sets x 10 reps
Today was the first time I took a weight with my single ply suit on and knee wraps since August last year. The 210kg max I have been working with has been conservative and playing it safe which has worked wonderfully! I believe at the meet in 2 weeks I can hit my goal of 227.5kg (500lbs) and I am fairly certain on the day I will get it giving it my all based on how today went!
Sheiko #30
Week 4
Tuesday: Recovery and conditioning
Foam roll with a hockey ball glutes, calves, back, pecs and shoulders
Turkish get up:
22kg each side x 3 sets
Kettlebell swings:
22kg x 3 sets x 15 reps
Prowler tempo runs:
40kg on the prowler x 10sec sprint x 30sec rest x 2 times x 90sec rest x 3 sets of this
Prowler cool down walks, heel first:
20kg x 20sec of walking x 60 resting
Light stretching
Sheiko #30
Week 4
Wednesday: Day 2
Bench:
50% 85kg x 5 reps
60% 102kg x 4 reps
70% 119kg x 2 sets x 3 reps
add 2 board
80% 136kg x 2 sets x 3 reps
shirt on
85% 145kg x 3 sets x 2 reps
Deadlift:
50% 115kg x 5 reps
60% 138kg x 4 reps
70% 161kg x 2 sets x 3 reps
suit on
80% 180kg x 2 sets x 3 reps
belt on
85% 198 x 2 sets x 2 reps
90%+ 210kg x 1 rep
Bench:
55% 94kg x 5 reps
65% 111kg x 5 reps
add 3 - board
75% 128kg x 4 sets x 4 reps
Superset
Dumbbell fly: 10kg x 3 sets x 10 reps
Bulgarian split squat: 10kg x 3 sets x 10 reps
Lying straight leg raises: 3 sets x 10 reps
Beastly lifting! Sheiko is funny in that from workout to workout, you can vary from absolutely fried to feeling energised and positive afterwards. It’s an experience, that is for sure!
Haha thanks dude two weeks till the meet and another two for another so looking forward to seeing what PR’s I can hit!
Sheiko #30
Week 4
Friday: Day 3
Squat:
50% 105kg x 5 reps
60% 128kg x 4 reps
belt on
70% 148kg x 2 sets x 3 reps
suit bottoms on
80% 168kg x 3 sets x 2 reps
straps up
80% 168kg x 3 sets x 2 reps
Bench:
50% 85kg x 5 reps
60% 102kg x 4 reps
add 3 - board
70% 119kg x 5 sets x 5 reps
Superset
Good morning: 60kg x 3 sets x 10 reps
Dumbbell fly: 10kg x 3 sets x 10 reps
Dips: BW x 3 sets x 10 reps
Also attended a RKC Kettlebell Instructors course this weekend and have to do a retest this Thursday as the only issue that they want to retest is my KB clean on my left arm, elbow flares too much so got 3 days to work on it and I’ll be qualified!