No adversity can slow this train (Journey to the stage in 2012)

[Rypt1]

Been doing a bit 'o the Sheiko. On some Wednesdays, the plan calls for doing deadlifts from boxes. I had always assumed these were deficit deads rather than being similar to rack pulls. It kinds blew my mind that the Sheiko program had me going heavier on these versus the regular deadlifts and I never understood why. Been hitting the required weight none-the-less. Tomorrow has deadlift from boxes, this time it should be much eaiser.

[demonwareltd]

Been doing a bit 'o the Sheiko. On some Wednesdays, the plan calls for doing deadlifts from boxes. I had always assumed these were deficit deads rather than being similar to rack pulls. It kinds blew my mind that the Sheiko program had me going heavier on these versus the regular deadlifts and I never understood why. Been hitting the required weight none-the-less. Tomorrow has deadlift from boxes, this time it should be much eaiser.

So do us all a favor and explain what the different variations are that Sheiko calls for? I had looked it up online the one night (and have since forgot), because what it says in the routine is quite confusing and my understanding is that there was something lost in the English translation.

How are you going to be performing the different deadlift variations now?

[Rypt1]

So do us all a favor and explain what the different variations are that Sheiko calls for? I had looked it up online the one night (and have since forgot), because what it says in the routine is quite confusing and my understanding is that there was something lost in the English translation.

How are you going to be performing the different deadlift variations now?

So I have a spreadsheet (English). You just enter the maxes. It has all the Sheiko programs on it. PM me your email and I'll send you a copy. Typically the programs will say straight up deadlifts (I perform the standard version with legs about shoulder width apart). The deadlift to knees is self explanatory. The change will be in my deadlift from boxes (I thought these were deficit deads). They are essentially rack pulls which makes much more sense for the numbers lifted.

[demonwareltd]

So I have a spreadsheet (English). You just enter the maxes. It has all the Sheiko programs on it. PM me your email and I'll send you a copy. Typically the programs will say straight up deadlifts (I perform the standard version with legs about shoulder width apart). The deadlift to knees is self explanatory. The change will be in my deadlift from boxes (I thought these were deficit deads). They are essentially rack pulls which makes much more sense for the numbers lifted.

Ok, sounds like the same sheet that I have as well, thanks Yeah, I didn't know what that "from boxes" meant either and that lead to my google search. Reps

[demonwareltd]

Another question I had was about all the deadlift variaions Sheiko 29 has you doing. I would agree that doing deads to the knees and rack pulls definitely help you develop strength throughout the entire deadlift movement, resulting in greater weight you can lift. However, do you think doing things like rack pulls and deads to the knees really provide a greater benefit from the point of hypertrophy as opposed to simply doing full dead lifts each time instead? I would imagine you are ultimately interested in size gains long term, right?

Reason I ask about this is because I'm having a hard time seeing value in doing deads to the knees and rack pulls from a muscle building perspective. Perhaps because I've never done them (tried rack pulls once and it hurt my low back) and I just need to give it a try. Curious what your thoughts around this were...

[Rypt1]

Another question I had was about all the deadlift variaions Sheiko 29 has you doing. I would agree that doing deads to the knees and rack pulls definitely help you develop strength throughout the entire deadlift movement, resulting in greater weight you can lift. However, do you think doing things like rack pulls and deads to the knees really provide a greater benefit from the point of hypertrophy as opposed to simply doing full dead lifts each time instead? I would imagine you are ultimately interested in size gains long term, right?

Reason I ask about this is because I'm having a hard time seeing value in doing deads to the knees and rack pulls from a muscle building perspective. Perhaps because I've never done them (tried rack pulls once and it hurt my low back) and I just need to give it a try. Curious what your thoughts around this were...

No, I think doing the rack pulls and deads to knees will help you with overcoming strength issues (such as lock out or the start). This will let you pull more for the full deadlift which gives more benefit in terms of hypertrophy (at several different rep ranges). Since deads are still somewhat of a newer movement for me (along with rack pulls) and one of my weaker movements, I'll likely stick to the program. I think like everything else in terms of bodybuilding, there is no real wrong or right answer. Hit it hard at different angles, rep ranges and use progression and you are sure to reap benefits.

[Rypt1]

Wednesday 11/14 - Sheiko 37 Wk3 WO2

deadlift to knees
185 x 4 x 1
225 x 4 x 1
260 x 4 x 2
280 x 4 x 4

bench press
160 x 6 x 1
190 x 5 x 1
220 x 4 x 2
235 x 3 x 2
250 x 2 x 2
235 x 3 x 2
220 x 4 x 1
205 x 5 x 1
190 x 6 x 1
175 x 7 x 1
160 x 8 x 1

DB flyes
30's x 10 x 5 sets

deadlift from boxes
225 x 5 x 1
260 x 5 x 2
295 x 4 x 4

lunges
bw x 5 x 5 sets

Had company meetings throughout the early part of the day, so I had to push my workout later to 2pm. I felt just a tad more tired, just a bit off. Was it the later time, not sure. My 2 yr old woke up at 3am and wasn't tired, so I was up for much of the night as well. Was a bit worried I wouldn't get all my reps but still got them without too much struggle. Got some accessory work, foam rolling and will be ready to kill Wk3 WO3 tomorrow and have some fun with the guys playing some flag football.

[Rypt1]

Friday 11/16 - Sheiko 37 WK3 WO3

bench press
160 x 5 x 1
190 x 4 x 1
220 x 3 x 2
250 x 2 x 5

squats
135 x 5 x 1
160 x 5 x 1
190 x 5 x 2
205 x 4 x 5

bench press
160 x 6 x 1
190 x 6 x 2
205 x 6 x 4

DB flyes
30's x 10 x 5 sets

good mornings (seated)
140 x 5 x 5 sets

Week 3 in the books for Sheiko 37. Still trucking along. Back was really stiff getting out of bed this morning but I warmed up nicely. Bench stuff went well, looking forward to next week when I start hitting 270 on the bench. It is getting serious here in Sheiko land. With Thanksgiving next week, I'll drop the accessory day. Should give me a little extra rest in prep for the first week of max testing with Sheiko 32. But first, on to week 4 of Sheiko 37.

[Ccm644]

Nice way to finish week 3 looking strong!

[Rypt1]

Nice way to finish week 3 looking strong!

Thanks man! Appreciate you checking in.

[deltpecx]

lurking..........................................

[bigryan03]

Haha man that sucks! I have to admit there were a few times that I almost did the same thing. How are the joints feeling?

[Rypt1]

lurking..........................................

Cool, nothing wrong with that. I lurk with the best of them.

Haha man that sucks! I have to admit there were a few times that I almost did the same thing. How are the joints feeling?

Joints have been feeling surprisingly good. My back has been the stiffest and hips have been a bit sore, mostly when getting out of bed in the morning but once I get going, I feel great. Really surprised that soreness in general hasn't been too high.

[NaturalPursuit]

KILLING 37 bro!! Question...I'm in week 2 now and it seems the workouts, if i'm honest with myself, havent been too challenging...in your experience, have the weeks gotten progressively harder? Did you experience something similar?

Thanks bro! Depending on weither or not to bump up my maxes or not...

[Rypt1]

KILLING 37 bro!! Question...I'm in week 2 now and it seems the workouts, if i'm honest with myself, havent been too challenging...in your experience, have the weeks gotten progressively harder? Did you experience something similar?

Thanks bro! Depending on weither or not to bump up my maxes or not...

About mid-way through, I felt this with Sheiko 29, so I did end up bumping my maxes up. I feel like I likely set the bar higher than what my actual max would be but it the current workouts for 37 feel just about right. I'd say go ahead and raise it if it feels to easy.

[Rypt1]

Monday 11/19 - Sheiko 37 WK4 WO1

squats
135 x 5 x 1
160 x 4 x 1
190 x 3 x 2
215 x 3 x 2
230 x 2 x 3

bench press
135 x 5 x 1
160 x 5 x 1
190 x 4 x 1
220 x 3 x 2
250 x 3 x 5

DB flyes
25's x 10 x 5 sets

Dips
x 8 x 5 sets

Straight-arm side DB laterals
17.5's x 10 x 5 sets

squats
135 x 5 x 1
160 x4 x 1
190 x 3 x 2
215 x 2 x 4

back extensions
x 10 x 5 sets

Last week of Sheiko 37. This workout was another good one. Squats felt awesome and was really in the groove with them. Was a bit worried with the 250x3 on the bench going in but got all reps and sets without much struggle. Wednesday will be more telling with 270x2 for several sets. Next week, testing for maxes!!

[NaturalPursuit]

About mid-way through, I felt this with Sheiko 29, so I did end up bumping my maxes up. I feel like I likely set the bar higher than what my actual max would be but it the current workouts for 37 feel just about right. I'd say go ahead and raise it if it feels to easy.

Thanks bro! Did as you suggested and loving it!

[Reid456]

Hey just checking in to see how post-contest is going for you. Everything seems to be going fine by the looks of it. Anything thats been particularly a problem since the contest, how are you feeling, etc?

[Rypt1]

Hey just checking in to see how post-contest is going for you. Everything seems to be going fine by the looks of it. Anything thats been particularly a problem since the contest, how are you feeling, etc?

Things are going pretty well overall. In terms of rebounding post-contest, strength (at least on bench and squats) feels really good right now. Sheiko has been a really nice change of pace. It has been tough on my back though, I think it is becoming apparent that I set my max a bit too high for deadlifting, so I may adjust it down a little. I think the 2x squatting per week AND deadlifting is a bit much for my lower back. I haven't injured it but it is just very stiff/tight every morning. I had some slipped discs in my younger days and about 10 yrs ago, the chiropractor showed me my x-rays and said I already had the back of a 60 yr old (that was at 25, hehe). So I'm definitely satisfied at my deadlifting strength for now but will work hard to improve it. Happy to say I really have no back pain, just a bit stiff upon getting up in the morning.

Food wise, I'm about 20lbs up (around 195) and my plan is to stay in this range for a while. My wife is always baking sweets for the kids and my discipline is so-so right now, so that is somewhat of a battle. Overall, liking where I'm at physically.


Wednesday 11/21 - Sheiko 37 WK4 WO2

bench press
160 x 5 x 1
190 x 4 x 1
220 x 3 x 2
250 x 3 x 2
265 x 2 x 3 Nailed it!

deadlift
185 x 4 x 1
260 x 3 x 2
275 x 3
280 x 3
285 x 3

bench press
175 x 5 x 1
205 x 5 x 1
235 x4 x 4

DB flyes
30's x 10 x 5 sets

lunges
x 5 x 5 sets

Nailed that 265 x 2 without problems, slow on the way down and powered up. Deadlifts were tough, especially since it was a 6am workout. I'm stiff upon waking, so took a while to warm-up. I had set my max at 370 but it is really probably more like 315 right now, especially with the squatting 2x per week. Onto WK4, WO3 and then onto Sheiko 32 for some max testing next week!

Got some flag football in a bit (pre-Thanksgiving fun).

[bigryan03]

With programs like sheiko and smolov you REALLY have to stay on top of mobility and active recovery. LISS, foam rolling, active release, self myofacial release etc.
Its one of those things that can take 10 mins a day to do, but if you dont do it it will set you back big time. Trust me on that. When I ran sheiko 37 I had no clue about mobility and was tight as a mofo. Ended up hurting myself pretty bad.

[jpfaherty]

Geez man, you are killing it in here! And time is FLYING by! I can't believe you're almost done with 37.

Seems like Sheiko is working well for you huh?

[Rypt1]

With programs like sheiko and smolov you REALLY have to stay on top of mobility and active recovery. LISS, foam rolling, active release, self myofacial release etc.
Its one of those things that can take 10 mins a day to do, but if you dont do it it will set you back big time. Trust me on that. When I ran sheiko 37 I had no clue about mobility and was tight as a mofo. Ended up hurting myself pretty bad.

No doubt, no doubt. Yeah, I've definitely been "rehabbing" so to speak after each workout and it seems to have helped tremendously. Definitely feeling great after the Thanksgiving break. Here's to a big week with some max testing with Sheiko 32.

Geez man, you are killing it in here! And time is FLYING by! I can't believe you're almost done with 37.

Seems like Sheiko is working well for you huh?

Thanks man! Yeah, I'm really enjoying Sheiko. Seems to be doing some good, so far. I'll probably run another 8 weeks of Sheiko after this week of testing. I'll go back and do 37 again with increased maxes and then 40 and then re-test with 32. After that, I'm not sure what I'll do. Probably back to my own style of mixed max/hyper work for a bit.

[NaturalPursuit]

DUDE! that last sheiko session was BALLIN!!!! Great job! Bench is insane!!!

[Rypt1]

DUDE! that last sheiko session was BALLIN!!!! Great job! Bench is insane!!!

Thanks man! Them kinds words are always motivating.


Monday 11/26 - Sheiko 32 - max testing week

Squat
135 x 3 x 1
160 x 3 x 1
190 x 3 x 2
205 x 2 x 3

bench press
135 x 3 x 1
160 x 3 x 1
190 x 3 x 1
220 x 3 x 2
235 x 2 x 3

DB flyes
25's x 10 x 3 sets

straight-arm DB laterals
17.5's x 12 x 5 sets

DB curls
20's x 8
30's x 8
40's x 8
45's x 6
finished with some myo rep spider curls

This is it, let the testing commence on Wednesday. I'm guessing my bench max will be around 295 at this point but I'm shooting for 315. My all time max from last off-season peak was 305. For squats, I'll shoot for 275 at proper depth. I've done 325 last off-season but the depth definitely wasn't where it should have been. I'm not sure what I'll do for deadlifts (one of my weakest lifts) since my form still stinks and I have the back of a 60 year old. I'll likely shoot for 325 or so.

[Ccm644]

Great strong workouts here!

Good luck on your max testing week

Hope you get what you want or better

[demonwareltd]

Great work so far. Keeping those sheiko routines coming I see. Will continue to follow along as I'm only on my second week of #29 and I can tell I'm liking it alot already Will see if my enjoyment translates to more strength and size though

[Rypt1]

Great strong workouts here!

Good luck on your max testing week

Hope you get what you want or better

Thanks man! I'll just do the best I can.

Great work so far. Keeping those sheiko routines coming I see. Will continue to follow along as I'm only on my second week of #29 and I can tell I'm liking it alot already Will see if my enjoyment translates to more strength and size though

Yeah, I feel like they are really working well for me. I do feel like I look wider already up top. Legs are feeling stronger as well. The eating has helped with this as well

[Rypt1]

Wednesday 11/27 - Sheiko 32 Wk1 max testing week

squats
135 x 3 x 1 set
160 x 3 x 2
190 x 2 x 2
215 x 2 x 1
245 x 1 x 1
275 x 1 x 3
225 x 3 x 1

I had set the max for squat at 275 and hit it, was just about right @ 8 weeks post contest

bench press
160 x 3 x 1 set
190 x 3 x 1
220 x 2 x 2
250 x 2 x 1
275 x 1 x 1
295 x 1 x 1 (going in figured 290 would be about my max, my aspirational goal was 315
315 x 1 x 3 (all-time PR!!)

deadlifts
185 x 3 x 1 set
225 x 2 x 1
275 x 1 x 1
295 x 1 x 1
345 x 1 x 1
365 x 1 x 1

For deadlifts, figured 330 would be my max even though I had set the spreadsheet at 370 and likely too high. Deadlifts felt better than squats for once and I hit 365 which was about right

Definitely happy with today's max testing. Threw up 295lb on bench pretty easy. 315 was hard and definitely a struggle but I got it. Squats felt heavy, always do, mostly on my lower back but got the depth and goal I was shooting for. Even deadlifts were better than I expected, especially with the struggle last week at around 285. Will finish this week of 32 and then do 37 again with readjusted maxes. Thinking of doing:

bench 325
squat 290
deadlift 380

I switched up my deadlift form from conventional to more of a sumo-style (never really tried) and it felt better, at least on the early sets. On the final set, I did a conventional deadlift.

[Reid456]

We need to get that squat higher than your bench

[Rypt1]

We need to get that squat higher than your bench

Yeah, I hear you. Working hard on it. It is definitely more of an odd feeling movement for me. I feel it a lot in my lower back and my hips are definitely a weak point. I'll continue hitting it hard, though. Any tips/advice is always welcome!