|
Post by Rosario-546 on Jun 14, 2013 17:50:50 GMT -5
Everyone should have todo sheiko at least once. What number are your running? I've run #37 twice before, it's a mental game more than anything, good luck.
|
|
|
Post by osu122975 on Jun 14, 2013 21:59:09 GMT -5
Sheiko is very tough, depending on the program you run. It's also very time consuming.
I've found it's nice for a change of pace to add some heavier volume, but never for much longer than 4 weeks. It doesn't take into account for how you feel that day.
The biggest thing w/ Sheiko is working on technique and keeping bar speed moving and don't do much anything else for assistance. Practice the lifts over and over.
Good luck! It's brutal.
I have a really nice Excel program for all of Sheiko's programs to calculate your weights.
|
|
|
Post by Ryan on Jun 15, 2013 7:45:48 GMT -5
Definitely time consuming. Was at the gym for over two hours yesterday.
|
|
|
Post by Rosario-546 on Jun 15, 2013 10:16:13 GMT -5
If that took you two hours, wait until its squat bench squat
|
|
|
Post by Ryan on Jun 15, 2013 19:34:51 GMT -5
Sheiko - P1, day 2 *all written as Reps x Sets
Deadlift-
(Deficit) 3x2 @50% 280lbs 2x4 @60% 335lbs
Incline Bench- 4x6 @135 @225 @230 @225 @225 (Accidentally skipped last set not realizing it until just now!)
Sumo DL- 4x1 @60% 335lbs 4x2 @70% 395lbs 3x2 @80% 450lbs 2x4 @90% 505lbs
|
|
|
Post by Ryan on Jun 17, 2013 15:54:17 GMT -5
Sheiko P2, Day 1 (primary squat)-
*Reps x Sets
Squat 5 1 50% 250 4 2 60% 300 3 2 70% 350 2 5 80% 400 Benchpress 5 1 50% 155 4 1 60% 186 3 2 70% 217 3 6 80% 248
Squat 5 1 50% 250 5 1 60% 300 4 5 70% 350 <--- Ran out of time after the first set here, which was after about 2:10 of training.
|
|
|
Post by toolpod on Jun 19, 2013 7:49:21 GMT -5
Congrats on the meet! Good performance! Yeah, sometimes the pauses on the bench can be killer. You have to be ready to adjust your attempts accordingly.
|
|
|
Post by loadthebar on Jun 19, 2013 15:30:15 GMT -5
That's an awesome performance man. Nice work.
|
|
|
Post by Ryan on Jun 19, 2013 19:34:58 GMT -5
Congrats on the meet! Good performance! Yeah, sometimes the pauses on the bench can be killer. You have to be ready to adjust your attempts accordingly. Yep, I hear you. And in fact, that's exactly what I did. My plan was to open @ 300 on the bench, then go to 320 and then see what I felt like I had left for a 3rd attempt. But I knew after watching how long they were calling for pauses from other lifters, and from how long it seemed like they made me pause my opener, that there was no way I was getting 320 at all (let alone as a second attempt). This was frustrating because I've benched 320 with a legit pause 2 or 3 different occasions in the gym, but I'm ok with how things played out because at least I had enough sense to realize what you say which is to adjust your lifts accordingly.
|
|
|
Post by Ryan on Jun 19, 2013 19:37:04 GMT -5
That's an awesome performance man. Nice work. Thanks!
|
|
|
Post by dopar66 on Jun 20, 2013 8:55:33 GMT -5
Hey, Ryan. Just saw your meet results. EXCELLENT!
Sheiko... my sympathies....
:')
God Bless.
|
|
|
Post by Ryan on Jun 20, 2013 11:28:46 GMT -5
Hey, Ryan. Just saw your meet results. EXCELLENT! Sheiko... my sympathies.... :') God Bless. Haha! Thanks.
|
|
|
Post by Ryan on Jun 25, 2013 9:03:05 GMT -5
Ok, I've been slacking updating my log this week and there's also been a change to my training methodology, so I'll explain-
First, let me issue this disclaimer:
I am NOT generally a big fan of taking a tried & true training regimen (that's been developed by people who understand strength training and kinesiology better than most if not all competitive weight lifters like myself) and hacking it up to suit my current interests.
However, and with that said, the Sheiko program I've been doing is simply too time consuming for me to get a full training session in during my typical lunch hour, so I've been left with two choices: 1) Abandon this program ~9 weeks out from my next meet, or 2) Bastardize the program to fit into my time schedule.
Since I am "anti-quit" in nature, I decided to go with option #2, because as much as it pains me to "slice & dice" the Sheiko program I'm doing, it's a slightly better option to me than effectively quitting it and moving to something else; it's an "unfinished business" kind of thing to me, mind-set-wise that would seriously cause me to lose sleep if I chose option #1 above.
With all this in mind, I essentially wound up lopping off the final 3rd of all the remaining Sheiko training sessions for this cycle, so for instance: On a primary Squat day, I'll simply be doing SQ/BN and then leaving the gym, instead of the prescribed SQ/BN/SQ, and although this STILL isn't a perfect time-frame solution for me, it does cut my training session time from what had been approximately 2hrs down to somewhere around 1hr15min.
So, here are the two training sessions I've done since making the above painful but necessary decision:
Last Fri (6/21)-
*Reps x Sets
Squat- 5 x 1 50% 250 4 x 2 60% 300 3 x 2 70% 350 3 x 5 80% 400
Benchpress-
5 x 1 50% 175 4 x 1 60% 205 3 x 5 80% 235
Yesterday (6/24)-
Squat-
5 x 1 50% 250 4 x 1 60% 300 3 x 2 70% 350 3 x 5 80% 400
Benchpress- 5 x 1 50% 155 4 x 1 60% 190 3 x 2 70% 220 3 x 6 80% 250
|
|
|
Post by Ryan on Jun 26, 2013 14:42:02 GMT -5
Today, more Sheiko wackiness:
*All written as Reps x Sets
Deadlift-
5x1 @135 4x1 @280 3x2 @395 3x5 @450
Bench-
8x1 @155 7x1 @170 6x1 @190 5x1 @205 4x1 @220 3x2 @235 2x2 @250 1x2 @265 2x2 @250 3x2 @235 4x1 @220 6x1 @200 8x1 @190 10x1 @170 12x1 @155
|
|
|
Post by Ryan on Jul 1, 2013 13:57:18 GMT -5
Sheiko Period 4, Day 1
This was exceedingly easier than it's been and interestingly, it seems as though each week gets more and more manageable. I'm assuming that's because this Sheiko stuff works on your conditioning as much as anything else.
I had to chop the bench out of today's session because my herniated neck discs have been flaring up and bench seems to be the only thing that aggravates the neck.
So, here's what I did today:
Squat: (weight x reps x sets)
135x6x1 250x5x1 300x4x1 350x3x2 400x3x7
Pause Squat:
315x3x3 (3 second pause) <-- this was totally ad libbed, but I had plenty of gas left in the tank and wanted to use some of it somehow since I knew I wasn't doing any bench work.
All in all, very encouraging session.
|
|
|
Post by Ryan on Jul 3, 2013 14:04:37 GMT -5
Well, this Sheiko program has officially become a total Shoot show.
Here's what happened today-
Pulled right hamstring on first warmup set and was unable to continue DL.
Went to bench with the idea of using minimal to no leg drive, and this actually worked out fine.
Benchpress
(weight x reps x sets)
135x6x1 155x5x1 50% 190x5x1 60% 220x5x2 70% 235x4x5 75%
Since I was having a tough time walking, I thought it wise to call this the end of things for the day.
Squatting on Friday is up in the air presently.
|
|
|
Post by Ryan on Jul 5, 2013 14:42:37 GMT -5
Sheiko Period 4, Day 3 (SQ/BN)
This went fantastically well.
First, my frigged up hamstring was fine; quiet as a doormouse throughout the entire session, and made sure to really sink myself depth-wise too.
Second, there was decent volume here in this session between SQ and BN together, but I felt really good all the way through. Definitely wasn't one of those "holy crap, what did I get myself into" kind of days.
So without further ado, here's how everything shook out:
(weight x reps x sets)
Squat-
135x6x1 250x5x1 300x4x1 350x3x2 400x3x3 425x2x3
Bench-
135x5x1 155x5x1 190x4x1 220x3x2 250x3x6
|
|
|
Post by yankees on Jul 5, 2013 19:24:30 GMT -5
Those Sheiko workouts - !
Great commitment to your training, looking really good
|
|
|
Post by Ryan on Jul 5, 2013 20:42:16 GMT -5
Those Sheiko workouts - ! Great commitment to your training, looking really good Thank you sir!
|
|
|
Post by Ryan on Jul 8, 2013 14:33:43 GMT -5
Sheiko Competition Phase (Wk1, Day1)
(weight X reps X sets)
Squat-
135x6x1 250x3x1 300x3x2 350x3x2 375x2x3
Bench-
135x5x1 155x3x1 190x3x1 220x3x2 235x2x3 (all reps paused for 2 count)
OHP- <-- just threw these in for shits and giggles
135x5x1 155x4x1 165x3x1
Very easy session today, but it appears from what's on the horizon that today was easy for a reason. Wednesday looks like pure Hades.
|
|
|
Post by Ryan on Jul 10, 2013 14:10:32 GMT -5
Sheiko MS/CMS (Competition Phase, Wk1 Day2)
This was essentially a max effort day.
*All written as weight X reps X sets*
Squat
135x3x1 250x3x1 300x3x1 350x3x1 400x2x1 450x1 500x1 <-- this didn't feel great and probably didn't look great either, but I didnt get much sleep last night, and I've never squatted this much weight following as many warmup/other work reps as I did today.
Benchpress
155x3x1 186x3x1 220x3x1 248x2x1 280x1 310x1 320x1 <-- legit 2 second pause. Making slight progress here. 325x1 <-- not even close on this one; had to T&G at the last min and even then needed to have the bar taken from me.
Incline DB Press:
225x5x3
|
|
|
Post by Ryan on Jul 12, 2013 20:56:41 GMT -5
Sheiko, Competition Phase 1 (day3)
(Weights X reps X sets)
Squat:
135x5x1 250x3x1 300x3x1 350x3x2 405x2x6
Bench:
135x5x1 155x3x1 190x3x1 220x3x2 250x3x6
Really good training session today.
|
|
|
Post by Ryan on Jul 15, 2013 13:05:25 GMT -5
Sheiko CMS Competition Phase (Wk2, Day1)
(weight x reps x sets)
Squat
135x5x1 250x3x1 300x3x1 350x3x2 400x3x3 425x2x3
Benchpress
135x5x1 155x3x1 190x3x1 225x3x2 250x2x2 280x1x2 <-- strict pause on both of these singles 250x2x2 <-- strict pause on all these reps too
Incline (just felt like throwing these in)
225x5x1 230x5x1
|
|
|
Post by Ryan on Jul 17, 2013 13:49:49 GMT -5
Sheiko Competition Phase (Wk2, Day2)
*weight x reps x sets*
Deadlift
135x5x1 280x3x1 336x3x1 405x3x2 450x3x3 480x2x3
Benchpress
135x5x1 155x3x1 190x3x1 225x3x2 250x3x5 <-- paused final rep of sets 3 through 5, and paused all reps on set 5.
Incline Bench
225x5x1 235x5x1
|
|
|
Post by Ryan on Jul 22, 2013 15:35:22 GMT -5
Fri 7/19
Sheiko Competition phase (Wk2, Day3)
*weight x reps x sets*
Squat:
250x3x1 300x3x1 350x3x2 405x3x5
Benchpress
135x5x1 155x3x1 190x3x1 225x3x2 250x2x2 275x1x3 <-- all paused for 3 count
Mon 7/22
Sheiko Competition phase (Wk3, Day 1)
*weight x reps x sets*
Benchpress
135x5x1 155x3x1 190x3x1 225x3x2 250x2x2 275x1x2 <-- paused for 3 count
Squat
135x5x1 250x3x1 300x3x1 350x3x2 405x2x5
Incline BB:
225x5x1 230x5x1 235x5x1
|
|