Isaku's Training Log

[Doollas]

4@350
2x3@350

Is that a typo? Sheiko crazy.

[viperman5000]

I have no idea where you got the idea on that progression, but that goes against everything I've read here and on other websites... I think 29/37/32 is the best intro to Sheiko programming and helps you get accustomed to it, and if you feel that is too easy then maybe move on to some of the harder cycles like 31, 30, or CMS/MS etc.

Because I actually did it? Your progression is probably meant for lower rated lifters.

[isaku900]

Is that a typo? Sheiko crazy.

lol yeah its a typo.

4@350
2x3@410

[simp3204]

lol, this is probably the number one comment I've been getting since I started the commentary stuff...

I thought the same thing when I met you at the backyard meet of the century.

How are you liking Sheiko so far? I agree with lunges being lame and hard on the knees.

[isaku900]

I thought the same thing when I met you at the backyard meet of the century.

How are you liking Sheiko so far? I agree with lunges being lame and hard on the knees.

I'm not really liking Sheiko. Its alternately too hard (squats) and too easy (bench and deadlift) this is partially b/c I was waaay more conservative with my bench and deadlift maxes than my squat max and partially due to the programming. My right knee has flared up as well, again. so that sucks.

I dunno, we'll see what happens.

[isaku900]

judged a meet at Diablo today.

[simp3204]

I'm not really liking Sheiko. Its alternately too hard (squats) and too easy (bench and deadlift) this is partially b/c I was waaay more conservative with my bench and deadlift maxes than my squat max and partially due to the programming. My right knee has flared up as well, again. so that sucks.

I dunno, we'll see what happens.

I've noticed the same thing with the difficulty level, so I put my actual max for bench and the deads don't do anything for me.

judged a meet at Diablo today.

Any big #'s?

[isaku900]

Any big #'s?

not really, intermediate level local meet.

[simp3204]

not really, intermediate level local meet.

Thanks

[isaku900]

Thanks

a couple of raw pulls over 600 I think. nothing over 400 on bench raw, nothing over 450 geared. one squat over 600.

[-Lucifer]

What kind of lunges did you do? I am going to assume it was the traditional kind, where you alternate each leg. Yes, I am not too fond of that one. Try doing reverse lunges, where you take a step back and alternate each leg. The movement is similar to that of a low-bar back squat. Even when regular lunges hurt my knee, reverse lunges felt great and did not bother it one bit.

[isaku900]

What kind of lunges did you do? I am going to assume it was the traditional kind, where you alternate each leg. Yes, I am not too fond of that one. Try doing reverse lunges, where you take a step back and alternate each leg. The movement is similar to that of a low-bar back squat. Even when regular lunges hurt my knee, reverse lunges felt great and did not bother it one bit.

meh. i'm just gonna substitute. the accessories aren't that important on sheiko.

[isaku900]

S#29 W3 D1

Squat
5@135
5@225
5@295
4@380
2x3@440
add wraps
4x2@500

skip bench press

Squats -higher bar position
3@295
3@350
4x3@470

[isaku900]

ME Bench @ Team Alan and Bonnie Aerts

raw to 1@180kg/396lbs
blue F6 on
3@210kg/462lbs 3bd
2@230kg/507lbs 2bd
1@260kg/573lbs 2bd (wanted a double, got racked early)
2@275kg/606lbs 2bd
1@280kg/617lbs 2bd (wanted a double, missed 2nd)


First time over 600lbs on bench since July of 2012.

[isaku900]

[m3dude]

isaku, what was your weight before you started lifting and how many years have you been at it?

[isaku900]

isaku, what was your weight before you started lifting and how many years have you been at it?

when I first started lifting in high school i weighed 145lbs, that's from when i was 14.

When I first started powerlifting I weighed 235, that was in 2007.

[isaku900]

S#29 W3D2

Deficit deadlift (2" approx)
2x3@315
2x3@375
4x3@405

Bench Press
5@205
4@245
2x3@285
3x2@325
2x2@345
2x3@325

Rack pulls
4@375
2x4@440
2x3@500
3x2@565

[isaku900]

[ampUP11]

How do your hips/knees feel in your bench position? Flexibility is sick that you can kick your feet out 90 degrees effectively.

[isaku900]

How do your hips/knees feel in your bench position? Flexibility is sick that you can kick your feet out 90 degrees effectively.

they feel great, its on the rare occasion that I *don't* get in that position that it feels awkward and weird.

[Getsum]

I'm subscribed in if that's cool.

I'm starting at the beginning and reading through as time permits, trying to watch the videos as I go.

Those video are an incredible help man, thanks for posting those. Outstanding journal.

[isaku900]

I'm subscribed in if that's cool.

I'm starting at the beginning and reading through as time permits, trying to watch the videos as I go.

Those video are an incredible help man, thanks for posting those. Outstanding journal.

no problem. I like making the videos. Any questions, feel free. Any feedback, feel free.

[isaku900]

S#29 W3,D3

Squats
-warmups-
5@135
5@225
-work sets-
5@295
4@350
2x3@410
6x3@470-wrapped

Bench Press
-warmups-
8@135
5@185
-work sets-
5@205
4@285
2x3@285
7x3@325

no accessories...it was Valentine's Day and I had to get home.

[isaku900]

[csday924]

Have you gotten the " OMG! Bro your so strong" yet?

[isaku900]

Have you gotten the " OMG! Bro your so strong" yet?

yes.

ME squat

Box squat vs 3 sets of chain (120lbs?)
4x2@325
3x1@415
Add briefs-preds
2@415
1@505
1@595

RH
3x12@180

45 degree hyper
3x10@25#hat

[-Lucifer]

Omg bro you're so strong!

[isaku900]

[isaku900]

S#29 W4, D1

Squats
-warmups-
active hip, foam roll quads, goblet squats
5@45
5@135
5@225
-work sets-
5@295
4@350
2x3@410
2x3@470
add knee wraps
3x3@470

Bench press
-warmups-
cuban press (5lbs), scap retractions
8@45
8@135
-work sets-
5@225
5@265
5x4@305

DB Fly
5x10@40s

Dips-axed

Front squats
-warmups-
5@45
5@135
-work sets- - beltless
2x5@235
2x4@295
-switched to:
High Bar Squats - beltless
3x3@365

Standing GMs, wide stance, arched back, beltless
5x5@225