Sheiko for old men....Let's see what happens

[MtnBikeMike]

I was going to post a few options on WOs for the New Year and get everybody's opinions on them but came across a new article on t-nation about Sheiko PL WO and decided to do it. I'll post the link to the 13 week plan if anybody is interested.
http://www.t-nation.com/portal_inclu...ekworkout.html

The program is based on %s of maximum lifts. I used these BP 200 Squat 290 Sumo DL 300 at the end of the program I would like to see BP 225 Squat 330 Sumo DL 330

Anyway here is day 1 week 1.....If this doesn't increase my bench and put some muscle on my chest nothing will.

BP 110x4 120x3 140x3 150x4sx3r all BPs have pause at bottom

Squat 145x5 175x5 205x4x5

BP 110x4 130x2x4 140x4x4

Flat DB fly 25s x5x10

Good Mornings 135x5x5

30 sets total

A few side notes.....I never knew they had a PL program with lots of volume and this is right up my alley because they also expect you to do GPP on your off days so sprinting and bike riding are encouraged!

I am also going to post a journal in the Powerlifting section and give those big studs a good laugh.

[MtnBikeMike]

This was supposed to be an off day but my gym closes early today and I didn't want to miss... Next WO is Friday

SUMO DL 150x3 180x2x5 210x2x3 225x3x3

BP 110x5 130x5 140x4x4

Seated mil press machine 100x5x8

DL from 2nd pin 150x3 180x2x4 210x2x3 225x3x3

Hack squats 90x5x5 PWO........I wanted to do 180 but my legs were fried and so freaking sore

32 total sets

The WO really ramps up on Friday to 37 sets!

[MtnBikeMike]

I'm absolutely loving this Sheiko program but the bench and DLs are a little light. I'm going to keep boosting the weight there.....5 lbs a week on the BP and 10 lbs a week on the DL until i feel like they are working....the squat portion is dead on.

Saturday 1/3/2009 Week 1 Day 3

BP 100x5 120x4 140x4 150x3 160x2x2 170x1x2 160x2x2 150x3 130x5 110x5

DB fly 30s x10x2 35s x10x2 40s x10x2

Squat 145x5 175x3x2 205x3x2 220x3x4

Standing triceps ext 75x8x5

Good mornings 135x5x2 155x5x2 175x5

37 sets.......I didn't use knee wraps on the squats for the first time and I am paying for it big time today my bad right knee is sore but that good sore!

Sunday GPP

Carlman pulls, face pulls, curls and forearm curls.....18 sets all light just to get the blood flowing followed by 5 hills sprints ~100-150 yards.

I'm not looking forward to tomorrows' WO. squatting twice! My knees are hurting already.

[boathead]

good luck brother. i am starting to play around with powerlifting myself. can you post that link you mentioned in your first post? much obliged.

[MtnBikeMike]

Originally Posted by boathead

good luck brother. i am starting to play around with powerlifting myself. can you post that link you mentioned in your first post? much obliged.

Everything is in this thread

http://forum.bodybuilding.com/showth...#post269058401

Esp check out Chase's xls file!

[MtnBikeMike]

For the first time I thought I was going to die during a WO. The second round of squats followed my 5 sets of GMs was a killer.

Squats 145x4 175x4 205x3r x 2s 235x2x4 Only used wraps for the last 4 sets

Bench Press 105x3 125x3 145x3 165x2x4

Flat DB fly 30s x10x5

Seated mil press machine 100x8x5

Second round of Squats 160x3 190x3 220x3x3 No wraps

Good Mornings 135x5x5 my back was so fried this was all I could handle.

35 sets. Wed is DL and BP. Fri is an absolute killer 42 sets and 2 rounds of squats again!

[MtnBikeMike]

The first real DL day in the program and a great new exercise. DL to the knee height than hold and repeat. Put a good pump in the lower back.

Sumo DL to Knees 164x4 185x4 215x4r x3s

BP 115x4 135x5 150x4x3

DB flys 30x10 35x10 40x10 50x8 40x10

Sumo DL 155x4 184x4 225x3x2 240x3x4

Hack squat machine 90x5x5 wide stance imitating sumo DL style

Only 27 sets today.....Friday is the killer gonna need all WE to recover!

[MtnBikeMike]

I had to cut the squat WO short. I had a nasty cramp on the inside of right thigh that just wouldn't quit but I had 2 PRs also!

Squats 145x4 175x4 205x3 220x3x3

BP 115x5 125x4 140x4 150x3x3 165x2 175x1 185x1 165x2 155x4 150x5 145x5 135x6

Flat DB flys 40s x10 50x10 55x8 PR! 55x6 40x10

Standing Tri exts 75x8x5

Leg press PWO right leg only 90x5x5 I need to seriously work this imbalance

Good mornings 135x5 155x5 185x3 PR! 205x3PR! 155x5 135x6 These were surprisingly strong stretched the cramp out in my thigh pretty good.

My left leg is sore where the cramp was but not too bad today. I'm thinking of cutting back on the squats a bit and working the right leg more on presses to correct the imbalance.

[SoaringSwine]

Good workouts. But you aren't doing Sheiko as it was intended. The supplementary exercises such as flies and GMs are meant to be done with well below maximal weights, the focus is meant to be on the ROM and getting a really good stretch. These exercises are classified as "active recovery".

I suggest you check out this forum: http://bmfsports.proboards45.com/index.cgi?board=sheiko

And read absolutely everything you can.

Also, this business of raising your work sets 5lb per week is a very bad idea. That 13 week programme you're on starts out intentionally light, so as to accustom the lifter to the volume. It will get harder. Any set on its own should not be hard, its the accumulation of high volume works over time that produces the results. Most people keep their 1RM the same until they max out, or at most add 5lb a month to it.

If you are still making easy weekly progress (that doesn't just mean putting weight up on a Sheiko work set) then I'd suggest doing a programme that has parameters that allow you do this. If you're early on in your lifting career you don't need this much volume.

[MtnBikeMike]

Originally Posted by SoaringSwine

Good workouts. But you aren't doing Sheiko as it was intended. The supplementary exercises such as flies and GMs are meant to be done with well below maximal weights, the focus is meant to be on the ROM and getting a really good stretch. These exercises are classified as "active recovery".

I suggest you check out this forum: http://bmfsports.proboards45.com/index.cgi?board=sheiko

And read absolutely everything you can.

Also, this business of raising your work sets 5lb per week is a very bad idea. That 13 week programme you're on starts out intentionally light, so as to accustom the lifter to the volume. It will get harder. Any set on its own should not be hard, its the accumulation of high volume works over time that produces the results. Most people keep their 1RM the same until they max out, or at most add 5lb a month to it.

If you are still making easy weekly progress (that doesn't just mean putting weight up on a Sheiko work set) then I'd suggest doing a programme that has parameters that allow you do this. If you're early on in your lifting career you don't need this much volume.

All great points. I should have taken a couple of weeks before starting the program to experiment with the program first but I didn't. I'm going to rectify that shortly and use the first 4 weeks as an experiment then deload on the 5th week like the program says.

On the friday of the deload I'm going to get some new maxs instead of guessing, Then reset the program to the beginning and start over properly.

I have always been a volume kinda guy and loved this program when i saw it on t-nation.

There isn't much info out there and the only journal I could find was ChaseT's.

Gonna check out your journal now.

[SoaringSwine]

Sheiko is designed to be run one after another. There is no need to deload after each block. Have you got ChaseT's spreadsheet? The only programmes you really need to know from it now are 29, 37, 39 and 32. The first three are prep programmes and 32 is for peaking.

Most people tend to go: prep, prep, peak then deload. This gives you a 13 week cycle effectively. If you're up to the volume and feel no need to peak you can string even more of the prep programmes together.

Just a few notes

- 29 and 39 are considered the beginner programmes, lower volume than the rest
- 37 is a bit of a step up so is good once you've given 29 and 39 a few runs
- you can alternate the programmes, or just run the same one again and again until you gains stop

[MtnBikeMike]

Originally Posted by SoaringSwine

Sheiko is designed to be run one after another. There is no need to deload after each block. Have you got ChaseT's spreadsheet? The only programmes you really need to know from it now are 29, 37, 39 and 32. The first three are prep programmes and 32 is for peaking.

Most people tend to go: prep, prep, peak then deload. This gives you a 13 week cycle effectively. If you're up to the volume and feel no need to peak you can string even more of the prep programmes together.

Just a few notes

- 29 and 39 are considered the beginner programmes, lower volume than the rest
- 37 is a bit of a step up so is good once you've given 29 and 39 a few runs
- you can alternate the programmes, or just run the same one again and again until you gains stop

Thanks for the great Info........Repped

Sundays WO

Super set
Preacher machine curls 50x15 80x10 100x8 120x6
Reverse wrist curls 35x20x20x20x18

Super set....Single pulley
Carlman pulls 50x10x4
Face pulls 50x10x4

Drop set preacher curls 100x6 80x5 60x8

Edit: I mention above that the cramp was right leg.....DOH It was in my left abductor.

[MtnBikeMike]

Found out last night that I was an idiot for not using knee wraps on my working sets. I could not believe the difference they made! My legs felt so much stronger and not even a twinge in the left abductor. The gym was mobbed and really messed up my WO plans but Oh well.

BP 115x5 125x4 140x3 160x3 170x3 185x3 200x2 PR 135x6

DB Flys 30sx10r x 5s

Squats 135x5x2 145x5 175x4 these hurt my legs and felt a twinge in the left abductor then used wraps for the last 2 sets What a difference! 205x3 235x3
Strong easy sets but i didn't want to chance doing any more.

Standing Military Presses 95x5 105x5 115x3 125x3 Strict no back bend no leg drive and paused at the chest.

Good mornings 125x5x2

Leg press Right leg only PWO 90x5x2

On weds WO I'm going back to conventional DLs and am going to max out for a double (315 would be nice) then do a an easy "vanity day" on Friday with the intention of resetting the program from the beginning with new maxs on DL and BP.

[SoaringSwine]

Originally Posted by MtnBikeMike

On weds WO I'm going back to conventional DLs and am going to max out for a double (315 would be nice) then do a an easy "vanity day" on Friday with the intention of resetting the program from the beginning with new maxs on DL and BP.

Good idea.

[MtnBikeMike]

Originally Posted by SoaringSwine

Good idea.

About time I had one.....lol

Good Mornings kick a$$. I went back to conventional style DL last night. The Sumo experiment is now over. What a difference in comfort and strength.

Off the floor is still a weakness and that will be addressed with DL to Knees and DLs from the block. The GMs have helped my top pull immensely once the bar passed my knees it shot up into lockout.

DL 135x5 185x3 225x2 275x2 315x3 All reps paused at bottom. I only wanted 315x2 but did 3 I think I could have done 4 or 5 but didn't push it.

BP 115x5 125x4 140x3 165x2rx3s 135x6 all reps 2 second pause at bottom

Leg press right leg only 90x5x5

Rack DLs 225x5 275x3x3

Friday will be a lite day and will reset the program back to week 1 day 1 on Monday with new 1 rm on DL and BP. I will also do the program exactly as stated with light weight on the SPP exercises just for stretching the muscles.

[MtnBikeMike]

Easy WOs this weekend

Saturday I did an Olympic medley various sets of Power snatches power cleans front squats push presses and overhead squats. About 40 minutes never going over 105 lbs. I was pleasantly surprised the depth I hit on the front squats.

Sunday was a "vanity" day. 5 way curl machine reverse wrist curls and light rows with a 3 second hold at peak contraction. Went to the park and did about 20 minutes of sprints various lengths ~100-200 yards.

I'm really looking forward to tonight's workout. Feeling good and rested and strong.

[MtnBikeMike]

Monday's WO

BP 115x5 130x4x2 150x3x2 160x3x5 All reps paused

Squat 145x5 175x5x2 205x5x5

BP Round 2 115x5 130x5 150x4x4 last 2 sets were feeling real heavy

Flys 30sx10x5

GMs 135x5x5

Flys and GMs are to be done light with a good stretch.

[MtnBikeMike]

Last nights WO.

DL to the knees with a pause at the top 165x3 200x3 230x3sx2r 250x3x4

Incline press 2 second pause 115x4 125x4 140x4x4

Tricep pushdown 100x5 130x5 150x5 180x3 120x5

Rack DLs from below the knee 185x4 215x4 250x3x2 280x2x4

Leg press PWO right leg only 90x5 110x5x2 As I started my 4th set my body said "I wouldn't do that if I were you!" so I called it a night.......LOL

The higher intensity on this just killed me.

[MtnBikeMike]

Friday night

BP 115x5 130x5 155x4 165x3rx2s 175x2x2 165x3x2 155x4 130x6 115x8

Flys 30s x10x5

Squats 145x5 175x4x2 205x3x2 225x3x3 245x3 265x3

GMs 135x5x5

Legs felt very strong...31 sets 70 minutes

Sunday....Vanity WO

Super set
Five way curl machine PWO 45x10x3 50x10x2
Reverse wrist curl 35x20x5

Super set
Standing calf raisies 240x20x3
Decline situps BWx10 25x10x2

Hill sprints at the park 5x~100 yards

Short and sweet. I'm feeling strong this AM. Ready for tonight's' tough WO.

[MtnBikeMike]

Squats 145x5 175x4 205x3rx2s 235x2x5 Hardest part was wrapping and unwrapping my knees.

BP 115x5 130x4 150x3x2 175x3x5 Each rep paused at bottom

Flys 30s 10x5

Standing triceps extensions 45x10x5 real light good stretch all the way to the bottom

Front Squats 95x3x2 115x3x2 135x2x2 155x2 175x2x2 These shocked the hell out of me. The program called 4 sets of 2 reps x175 and I figured I would be lucky to get 135x2 so i started lighter and just worked my way up.

GMs 135x5x5

41 sets 85 minutes

[MtnBikeMike]

Def DLs from 4" block 135x5 185x5 205x3x2 235xx3x2 250x3rx2s

BP 115x6 130x6x2 140x6x4

Flys 30s x10 40s x10x4

Rack DLs below the knees 185x5 235x3x2 285x3x4

Leg press right leg only 90PWOx5 110x5 130x5 150x5 90x5 I'm getting much better at these although my right knee isn't liking them so much.

Overall I'm getting used to the volume and I'm not sore as hell for days at a time. I feel like I'm getting much stronger and the big shocker is I just might be putting on a little muscle. I put on a pair of jeans this AM that I haven't worn in a while and they are much tighter in the legs and I probably won't be able to wear them again.

[kickinthepants]

Originally Posted by MtnBikeMike

Def DLs from 4" block 135x5 185x5 205x3x2 235xx3x2 250x3rx2s

BP 115x6 130x6x2 140x6x4

Flys 30s x10 40s x10x4

Rack DLs below the knees 185x5 235x3x2 285x3x4

Leg press right leg only 90PWOx5 110x5 130x5 150x5 90x5 I'm getting much better at these although my right knee isn't liking them so much.

Overall I'm getting used to the volume and I'm not sore as hell for days at a time. I feel like I'm getting much stronger and the big shocker is I just might be putting on a little muscle. I put on a pair of jeans this AM that I haven't worn in a while and they are much tighter in the legs and I probably won't be able to wear them again.

haha thats always a goo d feeling isnt it? keep up the good progress!

[MtnBikeMike]

Originally Posted by kickinthepants

haha thats always a goo d feeling isnt it? keep up the good progress!

Thanks for stopping by......It felt real good because at my age gains in muscle size are real hard to come by.

[MtnBikeMike]

Last Friday

Squats 145x5 175x4 205x3r x 2s 235x2x3 After the first set at 235 A big young stud asks if he can jump in with me and we were talking training and he starts ragging me about how easy the 235 was for me and why don't jump up in weight. I tried explaining about the program and 5 sets with 235..blah...blah he wasn't hearing it and he loaded a couple of 25s on the bar and does an easy 10 and smirks at me. OK now I'm pissed 285x2 easy........Then 315x2 of course he does 10 but who gives a sh!t.....LOL....I'll take the PR Three big wheels x2.

BPs 115x5 135x4 155x3x2 175x2x2 185x1x2 175x2x2 150x5 135x7 All reps paused

Flys 30sx10x5

Squats 2nd round 145x5 175x5 205x4x4 Legs were pretty rubbery

Super Set (pressed for time, very light very fast)

Hypers 45 Plate 5x5
SM Inclines 90PWOx5x5

41 Sets 90 Minutes

[SoaringSwine]

Woah huge PR! What was your 1RM previously? 290 or so?

[MtnBikeMike]

Originally Posted by SoaringSwine

Woah huge PR! What was your 1RM previously? 290 or so?

290 was the weight I used as a max in the program 275x3 was my best set.....LOL.......At least in the last 30 years. I don't count what i did in my teens and early 20s. I was real surprised to say the least that 315 went up so easy!


Week 3 is hell week on this program! weight x reps x sets

Squat 160x5 190x4 220x3x2 250x2x4

BP 115x5 135x4 155x3x2 175x3x6

Flys 30s x 10x5
Row machine 80x8x5

Squats 145x3 175x3 205x3 235x3x4 My core completely gave up the ghost on the last 2 sets I felt like a jelly fish.

GMs 135x5x5

40 Sets 88 Minutes......I was completely fried.

[MISSINGLINK]

Sheiko looks tough. Hope it works out for you.

[Germanic]

how do you like it so far?

[MtnBikeMike]

Originally Posted by MISSINGLINK

Sheiko looks tough. Hope it works out for you.

As far as I can tell its working wonders for my squat and DL. I never thought I would make gains like this at my age. Seriously thinking about doing a meet in Bordentown, NJ in June. This is something that's on my bucket list so I might as well do it.

Thanks for stopping by my journal.

Originally Posted by Germanic

how do you like it so far?

See above

[MtnBikeMike]

Last night's WO. weight x reps x sets

Def DLs using 25lb plates 145x5 195x4x2 215x3x5

BP 115x5 135x4 155x3x2 175x3x7 I didn't pause all the reps like I was doing just did touch and goes. I feel so much stronger and faster. Breezed thru all 7 sets @ 175.

Standing OH ticeps extensions 65x8x2 85x8x3 Good stretch and good strength on these

Rack DLs 135x8 225x5 275x3 315x2 365x1 415x1 I experimented on these Doing them from the middle of the knee cap instead of 3" below knee. Much less awkward since I do all reps from a dead stop on the pins.

Leg extensions right leg only 60x5 75x5 90x5x2 75x5 My leg right is getting much stronger. All reps were very easy!

36 sets 85 minutes