el67ko Sheiko to elite in 2012

[el67ko]

Disregard the title I just wanted something that sounded snazzy. I have no idea if I am going to stick to sheiko for all of 2012. Nor do I know if I will make it to "elite". But I did get a jump on the 2012 journal titles before everyone switches it up for the new year.

Those of you who have followed my other log know that I was facing some personal adversity the past year and a half. After a long battle with cancer my mother passed away three weeks ago. I still managed to maintain my training throughout and it definately became a bit of a coping mechanism for me during the rough patches. I was scheduled to do a meet in mid november which I am going to skip and just train strait through until the spring meet in march. Although I did keep up with the workouts my diet has been horrible, my weight has been yo yo'ing and the rest schedule has been a disaster. The urge to train hard is still there, but the urge to compete is not right now.

As far as training goes I have been training sheiko since June and I love it. Some may find it boring but I actually like the more rigid structure and repetitiveness of it. That, and it has worked for me. I managed to stall all my lifts running 5/3/1 and then a hodgepodge of programs but since June my squat has finally budged from 400 to 435, bench from 350 tng to 365 with a pause, and deadlift from 480 to 500. If you held a gun to my head right now and asked for my most up to date maxes I would say 450ish/375/525. I am currently in week 4 of Sheiko 37 which will be followed by 30. 30 would have taken my up to the meet which I am not doing but I am going to stick to the same training regiment regardless. After 30 I will run a skills eval and then game plan how to work into the spring meet.

Everything is notated in sets x reps.

Monday October 10th-Sheiko 37 Week 4 Day 1

Squat:
225 x 5
275 x 4
315 x 2 x 3
***Added belt
365 x 2 x 3
385 x 3 x 2

Bench press:
195 x 5
235 x 4
275 x 2 x 3
315 x 5 x 3

Flyes:
35 x 5 x 10

Dips:
BW x 3 x 10

Front Squats:
185 x 5
215 x 4
245 x 2 x 3
275 x 4 x 2<--Cheap PR. 275 was my max the last time I actually maxed front squats like a year ago.

Notes:
-Everything felt sharp and easy.

[Torrtrefireto]

Nice to see you have a new log Elko

[martin_mathers]

damn im very sorry to hear that...hope you're hanging in there strong.

[dtaps24]

1st. I'm in Sheiko or not.

[el67ko]

Nice to see you have a new log Elko

Thanks man. I see you have been doing work I am going to catch up on your new log tonight hopefully.

damn im very sorry to hear that...hope you're hanging in there strong.

Thanks mm good luck with the smolovs. Just taking it day by day.

1st. I'm in Sheiko or not.

Love the Sheiko. You know you want to.

[LegosInMyEgos]

sheiko is gay

[el67ko]

Sheiko thinks you are gay too.

A few missed ones...

Wednesday October 12th 2011-Sheiko 37 Week 4 Day 2

Bench Press:
195 x 5
235 x 4
275 x 2 x 3
315 x 2 x 3
335 x 3 x 2 Easy

Deadlifts:
255 x 5
305 x 4
355 x 2 x 3
415 x 2 x 3
440 x 3 x 2

Bench:
195 x 5
235 x 5
295 x 4 x 4

Accessories: Flyes, Dips, Abs

Friday October 14th 2011-Sheiko 37 Week 4 Day 3

Squat:
225 x 5
275 x 4
315 x 2 x 3
365 x 6 x 3

Bench:
195 x 5
235 x 5
275 x 5 x 5

Accessories: None

Notes:
-Took it easy on Friday. Starting 30 on Monday which is the alleged monster of the Sheikos. Hopefully it doesnt kill me.
-Since last update: turned 29. Had a drunk prostitute try to punch me and pee on me. In that order.

[samsont]

stay strong man! good luck with goals.

[martin_mathers]

30 was pretty hard for me...and i didnt even run the whole thing cause i injured my back. the bench volume sucked lol

oh and happy birthday

[dtaps24]

Happy Birthday Chris. Stay strong and keep the faith (if that's your thing), many happy returns.

[el67ko]

stay strong man! good luck with goals.

Thanks.

30 was pretty hard for me...and i didnt even run the whole thing cause i injured my back. the bench volume sucked lol

oh and happy birthday

Thanks MM the bench volume does look rediculous. Theres actually a decrease in deadlift volume though which I am looking forward to. Pretty much just looking to grind it out and see how I respond to it.

Happy Birthday Chris. Stay strong and keep the faith (if that's your thing), many happy returns.

Thanks taps. Your boys have run into a helluva schedule. I chuckle every week at the Go Gator text.

[el67ko]

Monday October 17th 2011-Sheiko 30 Week 1 Day 1

Bench Press:
195 x 5
235 x 4
275 x 2 x 3
315 x 5 x 3

Squats:
225 x 5
275 x 4
315 x 2 x 3
365 x 5 x 3

Bench Press:
195 x 5
235 x 5
275 x 5 x 5

Flyes:
35 x 5 x 10

Squats:
250 x 5
295 x 5
340 x 5 x 3

Goodmornings:
135 x 5 x 5

Notes:
-2 hrs 40 minutes
-Sheiko 30 going to be my beeyotch.

[el67ko]

Wednesday October 19th 2011-Sheiko 30 Week 1 Day 2

Deadlift:
275 x 4
315 x 2 x 4
365 x 2 x 3
415 x 5 x 3

Bench:
195 x 5
235 x 5
275 x 2 x 4
295 x 2 x 3
315 x 2 x 2
335 x 2 x 1
315 x 2 x 2
295 x 2 x 3
275 x 4
255 x 6
235 x 8
215 x 10
195 x 12

So much benching.

Rack Pulls:
315 x 5
365 x 2 x 4
415 x 3 x 3
465 x 4 x 2

DB Flyes:
40 x 6 x 4<---Wasnt sure why the low rep range on flyes. Maybe insano bench volume? Went with a super slow negative portion with a hold at the bottom.

Leg Extensions:
5 x 10<----These arent really sheikoish but the feel good for my knees

Decline situps:
5 x 10

Notes:
-2:15 minutes. This one felt really solid.

[Torrtrefireto]

Holy moly on the benching. Never noticed how insane 30 is

[el67ko]

For benching it is pretty rediculous. I dont really mind though I seem to handle upper body volume well. Hopefully this puts me within spitting distance of 400.

[martin_mathers]

nice benching man. finishing a 30 deadlift/bench workout in about 2 hours is pretty nuts....

[Squatsprophet]

how is sheiko working out for you?

[el67ko]

how is sheiko working out for you?

Good. Hopefully after this next skills eval I will be +50/30/50 since starting it.

Forgot to log last fridays workout, dont have my book with me so whatever. I am sure it consisted of benching and squatting.

Monday October 24th 2011-Sheiko 30 Week 2 Day 1

Squat:
225 x 5
275 x 2 x 4
315 x 2 x 3
365 x 2 x 2
405 x 3 x 1<---super easy. Have crappy across the gym video you cant tell much from I may post at some point.

Bench press:
195 x 5
235 x 4
275 x 2 x 3
315 x 6 x 2

Flyes:
40 x 5 x 10

Squats:
225 x 5
275 x 4
315 x 2 x 3
365 x 4 x 2 <---A+ as far as second round squats go.

Goodmornings:
165 x 5 x 5

Notes:
-Time: 2:04
-Week 2 started on a positive note, still pretty easy.

[KevinAlvarez123]

wtf @ that bench volume

[el67ko]

wtf @ that bench volume

So much bench.

Wednesday October 26th 2011-Sheiko 30 Week 2 Day 2

Deadlift to knees:
275 x 4
315 x 2 x 3
365 x 2 x 3
385 x 4 x 3<---have always done these to knees, pause, then complete. Tried them today as to knees, pause, back down.

Bench:
195 x 5
235 x 5
275 x 2 x 4
295 x 2 x 3
315 x 2 x 2
295 x 2 x 3
275 x 2 x 5
235 x 7
195 x 9

Deadlift:
Dont remember the work up sets

415 x 5 x 3

DB Lunges:
50s x 5 x 5

Flyes:
40 x 5 x 10

Ab Wheel:
20 reps in a rest pause type fashio. Think it went like 10, 6, 2, 2 with about 10 seconds rest in between

[samsont]

good work mayne. shieko is intense. How long are your training sessions taking to complete? 2 hours?

[el67ko]

good work mayne. shieko is intense. How long are your training sessions taking to complete? 2 hours?

Thanks dude. I had my non 30 sheiko workouts down to under 2 hours. For 30 I have been going about 2:15-2:30.



Some light reading for anyone who wants some insight into my job...this was about 3 hours after the start of my birthday, and I happened to be in charge that night. Definately the oddest arrest I've dealt with in 6 years. I have no idea how this ended up in an LA newspaper.

http://www.ktla.com/news/landing/wjw...0,159210.story

[el67ko]

Monday 10/31/2011-Sheiko 30 Week 3 Day 1

Squats:
225 x 5
275 x 2 x 4
315 x 2 x 3
365 x 5 x 3

Bench Press:
195 x 5
235 x 4
275 x 2 x 3
315 x 5 x 3

Squat:
225 x 6
250 x 2 x 6
295 x 4 x 6

Bench Press:
215 x 5
250 x 2 x 5
295 x 4 x 4

Good mornings:
185 x 5 x 5

DB Flyes:
40 x 5 x 10

Notes:
-Highest volume day of the highest volume Sheiko routine. And I didn't die. Go me!
-Time: 2:17 minutes

[Torrtrefireto]

28 Work sets of squat and bench. Wow.

[el67ko]

Wednesday November 2nd 2011-Sheiko 30 Week 3 Day 2

Deadlift:
275 x 4
315 x 4
365 x 2 x 3
405 x 3 x 3
455 x 3 x 2 One set woulda been a +10 lb PR so I will take this. First set hard, second set fast, third set in the middle.

Bench Press:
195 x 6
235 x 5
275 x 2 x 4
295 x 2 x 3
315 x 2 x 2
335 x 1
345 x 1<--Felt like 135
315 x 2 x 2
295 x 2 x 3
275 x 5
255 x 7
235 x 9
215 x 11
195 x 13

Rack Pulls:
345 x 5
395 x 2 x 5
455 x 4 x 4

Flyes:
40 x 3 x 10

Leg extensions:
3 x 10

Hanging leg raises:
x 20, 18, 15

Notes:
-Last few days I have felt like I got hit by a truck. Took some extra long warmups for this one. Will definately take it.
-Time 2:24

[dtaps24]

Wednesday November 2nd 2011-Sheiko 30 Week 3 Day 2

Absurd Amount of work
Notes:
-Last few days I have felt like I got hit by a truck. Took some extra long warmups for this one. Will definately take it.
-Time 2:24

Wow. Nice work C-Elk, sorry I didn't get back to you, my phone died and I got your last text on the next morning. Between the kids and my grandma it was a fairly full exhausting trip. Fun, but exhausting. Next time I will try to take a whole week and that should let me shake free for a workout or two.

[el67ko]

Wow. Nice work C-Elk, sorry I didn't get back to you, my phone died and I got your last text on the next morning. Between the kids and my grandma it was a fairly full exhausting trip. Fun, but exhausting. Next time I will try to take a whole week and that should let me shake free for a workout or two.

It's all good one of these times we will actually for real get a gym session in. Whens the next planned trip?

Friday November 4th 2011-Sheiko 30 Week 3 Day 3

Bench:
195 x 5
235 x 4
275 x 2 x 3
315 x 6 x 3 <----Didn't feel as crisp as they have been, but I was kinda expecting that as this week went on.

Squat:
225 x 5
275 x 4
315 x 2 x 3
365 x 2 x 3
385 x 3 x 2
365 x 3 x 3

Close grip bench:
195 x 5
235 x 5
275 x 5 x 5

Lat raises:
3 x 10

Rope pressdowns:
3 x 10

90 degree hypers (10lb hat):
3 x 10

Ab crunch machine thing:
3 x 10

Notes:
-Hardest workout in 30 in my opinion, but I think it was due to the sheer volume of this week catching up to me. I was tired from beginning to end. Going to rest up, week 4 looks fun, low volume higher intensity.

[el67ko]

Monday November 7th 2011-Sheiko 30 Week 4 Day 1

Squat:
225 x 5
275 x 4
315 x 2 x 3
365 x 2 x 3
385 x 2 x 2<----Was a bit worried, everything up to this point felt turrible. These felt deep and explosive.
415 x 2 x 1<----First one was a bit off with form/depth. Second one was easy breezy and deep.

Bench:
195 x 5
235 x 4
275 x 2 x 3
315 x 2 x 3
335 x 2
345 x 2<--+10 for a double PR I believe. Felt like I could have gone for 5.
315 x 2 x 3

Flyes:
40 x 5 x 10

Squats:
225 x 5
275 x 4
315 x 2 x 3
365 x 4 x 2<----First two sets were great then hit a wall. Last two sets were grrrrrindy.

Good mornings:
185 x 5 x 5

[el67ko]

Wednesday November 9th 2011-Sheiko 30 Week 4 Day 2

Bench:
195 x 5
235 x 4
275 x 2 x 3
315 x 2 x 3
335 x 3 x 2

Deadlift:
275 x 4
315 x 4
365 x 2 x 3
415 x 2 x 3
455 x 3 x 2

Bench:
225 x 5
250 x 5
295 x 4 x 4

Hanging leg raises:
4 x 15

Shoulder dislocations (w/broomstick):
4 x 10

Notes:
-Tired. Everything felt slow. Didnt feel up to much accessory work.

[el67ko]

Friday November 11th 2011-Sheiko 30 Week 4 Day 3

Squats:
225 x 5
275 x 4
315 x 2 x 3
365 x 6 x 3<---These felt like garbage. Just flat worn out.

Bench:
195 x 5
235 x 5
275 x 5 x 5

Accessories: Just did some random bicep, tricep and abs. Ready for some deloading/maxing.

Notes:
-So that is that for Sheiko 30. Just from what I researched prior to it I would say it was a touch overrated as far as difficulty goes. The biggest difference between it and the others was the bench volume. I would actually rank 31 as being tougher just because of the crazy squat circuits.
-Not going to do true sheiko skills evals. Just going to take a week or two of deload and max each lift on its own day based on when I feel ready. First up is bench, probably tuesday I am thinking. Hoping for an easy 375, probably a tough 385, and at least an attempt at 390 plus.
-Following the deload I am going to do my own version of 29-30-31 with 37-40-31. The only reason I am switching it up is because 29 is boring and lame, and I just ran 30. That would put me into mid february and hopefully a 450-460 squat and just enough time to run smolov heading into the June meet. So my current goal would be to go into smolov with a 460 squat, and come out of it with 500 at the meet. Would probably stick with higher volume sheiko benching throughout and shoot for a 400 paused at the meet. Will continue to ignore deadlift