The Mortman Cometh: 5/3/1 Log with a splash of Sheiko

Ok, been on here long enough and have finally decided to create a journal. More than likely it will be only me on here but if you should decide to sub, i appreciate any comments you may have.

With that said, my current routine for the past 4 months is 5/3/1. I have seen tremendous results from this program and would recommend it to anyone looking for strength and size gains. I know any routine will work given the determination and goal of the user, but from my experience 5/3/1 has everything I need to meet my goals.

In the joy of the new year I've decided to take a break for January and attempt Sheiko #37. I'm not expecting significant gains, however it has been a goal of mine for quite a while to give it a go so I figured no better time than the new year!

Current Stats:
BW: 235
BF: 15-16% roughly
Height: 6'2"

Goal: (When I get there; as long as it takes)
Bench 350
Squat 400
Deadlift 400

Current Maxes:
Bench: 315
Squat: 350
Deadlift: 350 (By far my worst lift but working on it) For Sheiko I've reduced my max to 315 to work on my form.

For those of you unfamiliar with Sheiko, it is the Russian Powerlifting program created by Boris Sheiko. There are many templates with lots and lots of volume. #37 and #29 are considered the beginner programs. 3x/week full body.


Week 1:

Monday:
Bench
1x5 - 160
2x4 - 190
2x3 - 220
5x3 - 235
Not too bad. Light warmup and foam rolling in between sets. chalk was heavy and the sweat was flowing. short rest beginning sets, roughly 2 min last sets.

Squat
1x5 - 175
2x5 - 210
5x5 - 245
Once I got to the 5x5 i was pretty taxed. 2.5 min rest between these. low bar, 2-3 in below parallel, exploded up. felt good. tough, but effective.

Dumbbell Fly (Incline)
5x10 - 25's
A great rest before next bench session.

Bench
1x6 - 160
2x6 - 190
4x6 - 205
4x6's were tough - VERY tough. It's all mental at this point and I pushed through.

Good Mornings
5x5 - 190
Again, a solid finisher. I hate GM's with a passion, mostly because I suck at them.

Duration: 1:40

Cardio
Low intensity - 20 min treadmill on incline of 15 @ 4.4 mph. 400kcal per the computer. easy cool down.

Absolutely crazy session. I felt good and still feel good. Hunger will be at an all time high I can already tell!

Now off to watch the South Carolina game! Go Cocks!

Glad to see more journals poppin' up! goodluck with everything!

thanks man. i keep it all on pen and pad and finally decided to track it here.

[QUOTE=mmorton;806992931]thanks man. i keep it all on pen and pad and finally decided to track it here.[/QUOTE]

Best way to do it! Lookin forward to seein some of your workouts

Week 1:
Tuesday

Rest Day

Every muscle in my body is sore. Haven't had this feeling in a while. My body will adjust. DL day tomorrow. FML

[QUOTE=mmorton;807369021]DL day tomorrow. FML[/QUOTE]

Look forward to those DL's!!!! [B]GROW LIKE CRAZY WITH DL'S!!![/B]

Week 1
Wednesday

DL
1x5 - 160
1x5 - 190
3x4 - 225
4x3 - 235

felt good on these. solid pulls

Incline Bench
6x4 - 205

Nice cool down. chest was still sore from monday so this helped pump some blood in there

Dips
5x5 - BW wasn't even going to attempt weight.. starting easy and moving gradually = key to success

Rack Pulls
1x5 - 160
2x5 - 190
2x4 - 225
4x3 - 250

Pulls felt great. Chalked up a bunch.. hands were beat up as well as shins but all worth it in the end..

GHR
5x5-BW
LOVE these.

Decline Crunches
2x15 - BW
This was a solid finisher - tough, but effective.

Duration:
1:45

Pushing cardio until tomorrow as I am spent! Funny thing is I wasn't exhausted from the volume, but more sore in my hands and shins.. to be expected with the volume i suppose.. good thing is the volume itself isn't the issue and my hands/shins will adjust soon.

Can't wait for 8 hrs of work today! Green Tea here i come!

Week 1
Thursday

Active Recovery Day

20 min treadmill - low intensity 15 incline 4.4 mph 450kcal

feeling good from DL's yesterday.. good kind of sore...

Week 1
Friday
Bench Press
1x7 - 160
1x6 - 175
1x5 - 190
1x4 - 205
2x3 - 225
2x2 - 240
2x3 - 225
1x4 - 205
1x6 - 190
1x8 - 175
1x10 - 160

nice reps and sets here.. nothing too crazy.. shoulders and upper back still sore from wednesday so fighting to keep shoulder blades pinched posed an added challenge!

DB Fly (Incline)
5x10 - 35's
Easy cooldown

Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x3 - 265

Good session overall. had tons of energy today.. no real issues moving weight.

Tri Pushdowns (V-bar)
5x10 - 1@65, 4@75

pushdowns have always been easy to me..

GHR
5x5


Cardio
Low intensity - 20 min Treadmill 15 incline@4.4 mph (18 min) 3.5 (2 min) 427 kcal


Hell of a day!

I'm in here now.

Week 1
Saturday

Cardio
Treadmill - low intensity

25 min total 460kcal 10 min run @6.00 avg , 10 min 15 incline, 4.4mph, 5 min cooldown

can't wait for 2 separate squat sessions on Monday!!

[QUOTE/] can't wait for 2 separate squat sessions on Monday!! [/QUOTE]

Uhh

[QUOTE=Amplifiedxx;809919061][QUOTE/] can't wait for 2 separate squat sessions on Monday!! [/QUOTE]

Uhh[/QUOTE]

haha 16 sets ftw!

Week 2
Monday

Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x2 - 280

These felt good. definitely needed the foam roller this morning! Body is getting accustomed to the volume!

Bench
1x5 - 160
1x4 - 190
2x3 - 225
5x2 - 255

The last set was killer. My head was telling me i was tired at set 3, but i knew i really wasn't.. focused and pounded the last 2 sets out!

A) DB Fly
5x10 - 40s

B) Pushups (Decline) 5x10 BW

A, B, rest - style here.. def taxing but still a nice cool down before next round of squats


Squat
1x3 - 195
1x3 - 230
4x3 - 265

Still had nice, solid depth and explosiveness.

GM
5x5 - 210

These were a lot easier than the 190 last week.

Duration: 1:40

Week 2
Tuesday

LISS run 20 min 2.2 miles 388kcal

Week 2
Wednesday

DL (Pause at Knees)
3x4 - 225
2x4 - 265
2x4 - 315

Since I set my DL lower than my actual max, i upped the weights today.. feeling good so i figured why not?

Bench
1x5 - 160
2x5 - 190
5x4 - 225

All of these felt great. Bench is really improving due to the 3/week pressing.

DB Fly (Incline)
5x10 - 40s

DL
2x4 - 225
2x3 - 265
5x3 - 295

My hands were on fire after these! Callouses opened on one! ouch..

GHR
5x5 - BW

After all the deads, these were tough.

Rest up for Friday!

Sheiko looks like it would be the death of me

[QUOTE=Amplifiedxx;812308861]Sheiko looks like it would be the death of me[/QUOTE]

i'm surprisingly responding well to it.. the callous thing is a pain but nothing i can't live with.. def not a long term deal though.. month or two should do every now and again.

Week 2
Friday

Squat
1x4 - 175
1x4 - 210
2x3 - 245
6x3 - 265

Light PVC and Foam rolling beforehand.. good working sets..

Bench
1x6 - 160
1x5 - 190
2x4 - 225
2x3 - 235
2x2 - 255
1x4 - 235
1x5 - 225
1x6 - 190
1x7 - 160

These are prob my fav part of Sheiko. Always look forward to these sets.

DB Fly (Incline)
5x10 - 45s

Tri Pushdowns (V bar)
5x10 - 75

Squat
1x3 - 195
1x3 - 230
4x2 - 265

These felt great. Set 3 of the doubles I went ahead with 4 reps instead of 2 cutting it down to 3 total sets..

GHR
5x5 - BW

Duration: 2 hrs

The second round of squats took up a bit more time than the usual 1:40.. Well Worth it.

Cardio tomorrow. Food now.

Week 2
Saturday

LISS Treadmill 2.3 miles 400 kcal 20 min

From Friday's Workout
[youtube]d_rQqnBu2ZE&feature[/youtube]
One of the 6x3 - 265

[youtube]rkxDArawcck&feature[/youtube]
One of the 6x3 - 265

[youtube]mhNxCjrKUcM&feature[/youtube]
255x2

Week 3
Monday
Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x3 - 280

All felt pretty good.. last few sets were tough

Bench
1x5 - 160
1x4 - 190
2x3 - 225
5x3 - 255

Five sets of 3 was the same as the 2x2 from Friday.. practiced a slight pause at the bottom of the first rep of each set.

DB Fly Flat
5x10 - 50s

superset with

Pushups (Decline) 5x10

a good pump from these.

Squat
1x5 - 175
1x5 - 210
5x5 - 245
Only did 4 sets of the 245.. 3x5 and then 1x10
5 reps was super easy and I had it in me so I pushed out 10! Who needs cardio after a final set like that? heart was pumping!

Abs
3x10 - Ab wheel

Sushi buffet for lunch. Best part of the day.

Strong Squatz

Week 3
Wednesday

DL (pause at knee)
1x4 - 160
2x4 - 225
2x4 - 245
4x4 - 275
grip was shot on last ones..

Bench
1x6 - 160
1x5 - 190
2x4 - 225
2x3 - 240
2x2 - 255
2x3 - 240
1x4 - 225
1x5 - 205
1x6 - 190
1x7 - 175
1x8 - 155
Pyramid from Fri. lil tougher due to the DL but not hard..

DB Fly Incline
5x10 -40s

Rack Pulls
3x5 - 225
4x4 - 275
Had to switch to straps.. The callouses are ridiculous from these..

GHR
5x5 -BW

Swiss Ball Crunch
3x10

DL day is by far the hardest day of these.. coming along but a rough one indeed.

Duration: 2hrs

Subbed :)

What age/class you competing in??

I guess I will sub too.... even though this log seems more boring than it should be. MORE VIDEOS.

[QUOTE=NC_Tarheel;816273241]Subbed :)

What age/class you competing in??[/QUOTE]

if all goes well 220@28yrs old.. dl is the weak however.

[QUOTE=FrmrHoss;816302801]I guess I will sub too.... even though this log seems more boring than it should be. MORE VIDEOS.[/QUOTE]

might learn something

Week 3
Thursday

LISS Treadmill 5k 535kcal 30min

[QUOTE=mmorton;816427431]if all goes well 220@28yrs old.. dl is the weak however.[/QUOTE]

Just making sure you're not in my class :D Don't feel bad...I bench less than most 7th graders :(