Week 3 Day 3
Squat 4x2 (275,275,285,295)
DB bench 5x6 (75,80,85,90,95) 1x11 (70)
Front squat-paused 3x3 (185)
Flys 5x8
RDL 5x8
[quote]dankid wrote:
Stronghold wrote:
You know…Boris Sheiko actually had his athletes doing upper back work as part of their GPP work on off days.
How 'bout them apples.
Well if that is so, then I probably should be doing it as well, but in all the writeups ive seen on sheiko, none of them mention anything about GPP on off days.
And I still feel that 4 weeks without direct shoulder stability work wont cause any problems. And starting strength works just fine for many and only has deadlifts and cleans in the original program.
when I go back to westside in 2-3 weeks, I will include more upper back work, but less than I was previously doing for sure. I want to try to hit deadlifts a bit more often, and cut back on the direct back assistance.[/quote]
Hey man,
I don’t mean to be an asshole or a troll or whatever, but I really think you should listen to these guys here. We have people on these forums who lift so much more weight than you or I and are very experienced.
It’s all well and good to want to do programs by the experts, but the thing is, stuff like WSB and Sheiko are just templates. Lifters who are already advanced enough to know what weaknesses they need to work on, what extra stuff to do on their off das etc are the ones who will really benefit from these sorts of ‘hardcore’ training methods.
If I was you I would just take a basic 5x5 program or even a bodybuilding split with the big 3 done heavy and just work on technique, consistency and gradually upping the poundages for the next 3 years.
Again I don’t want to come off as if I’m trying to boss you around but… open your eyes man. How much have you added onto your lifts within the last year? How much do you think you could add if you kept things as basic as possible and just work on the main lifts frequently instead of this fancy stuff? Westside and Sheko are fun but why don’t you leave them for when you really need them? I can guarantee every big and strong dude on these forums started off with something very basic and after having a strength and mass base, only then started applying advanced methods.
I know you don’t like what me or anyone else here is saying. But just take a moment to really think about this. In the end of the day though this is your life and your time, so good luck.
Youre a fucking retard. “WHen i go back to westside in 2-3 weeks…”
sheiko is a multiyear training program. Youre only giving it one cycle. You need to allow your body to make some gains. And goiong heavier on bench doesnt create strength IMO. volume does.
You guys really need to stop feeding dankid.
its too hard not to. Its like being a fly and seeing a bug zapper. The idiocy of it all just draws you in and then ZAP.
Just finishing up this log for the hell of it. Im not even reading what everyone is writing.
Week 4 Day 1
Bench 225 2,2,1,1,1,1,1
Squat 225 6x2
Incline db bench 3x8 70’s
Assisted pullups 3x8 -70
Pullthrough 3x12 80lbs
Gonna deload now and test my maxes in 4-5 days.
Maxed out today, and im pretty happy with the results. I wasn’t expecting much from just doing the four weeks of #29, because it is a prep program, and was mainly high volume and not that heavy. Also, I underestimated my maxes as most suggest doing, and I thought everything was too light, but I cant complain with my gains.
MAX Day
Squat 375x1
Bench 255x1
Deadlift 375x1 , 405x1 (FAILED)
I was a little let down that I did’t get anything higher than 375 on deadlift. My previous max was 405. But I started too light, and did too many sets building up, and this is the first time Ive done all my maxes in the same day. Also, my sticking point use to be right off the floor, but I was actually able to get the 405 up to mid shin, and stalled there. Ive been doing deficit deads, because of my old sticking point, which seems to be gone now.
Thanks everyone for the support.
/end thread