Josh Hyaduck: This is what legends are made of!

[Josh Hyaduck]

My name is Josh Hyaduck and I won my WNBF pro card last year at the INBF Universe. Since then I have had, in my opinion, a very successful 8 months to grow and am now ready to take on the pro ranks of the WNBF. I'd like to say that winning the WNBF World title is my overall goal, but it's not. I want to achieve something that natural bodybuilding has yet to see and will remember for all times, not just another World Champion that may or may not be remembered at the end of their career. But that's a long ways away and I have plenty of time to figure that out.



This is the guy who I need to beat this year, some think he's amazing but I think he's a joke. I'm bigger than that at the moment, no question, and that conditioning will EASILY be put to shame here in a few months. Not to mention I've put on a decent pair of wheels since then.

I can't wait to hit the pro stage! Even so, I have not picked out my first show for the year yet. World's is guaranteed but I will likely be competing much sooner than that but I won't rush prep and will come in with a very good showing, that's why I have not chosen my first show yet.

[Josh Hyaduck]

So I started Sheiko CMS this week. After seeing more and more natural bodybuilders get incredible results off of Sheiko, I finally did a bit of research on it and decided that I believe I could benefit quite a bit from it in a bodybuilding contest prep, which I have just started to do. Along the way I will modify some of the workouts to make it a bit more “bodybuilding friendly” but for now I’m mostly sticking to what is written as it’s really putting it to me until I adapt to this sort of volume. It’s been a lot of fun so far and I’m very excited to see how I look sub 170lbs!

I’m running Sheiko with Hack Squats, Barbell Bench Press, and Rack Deadlifts. Rack Deadlifts because I’m trying to let a nagging and on-going injury of mine in the lower back/upper glutes more of a chance to heal and Hack Squats because I believe my structure benefits more from Hacks than Back Squats. I’ve always been a strong bencher so I hope to maintain my 405lb bench press at a lower bodyweight. The maxes that I have setup for at the moment are 630lb Hack Squat, 405lb Bench Press, and 495lb for my regular Deadlift.

Workouts for this week:

Tuesday – Week 1 Workout 1

Bench Press
205, 1 x 5
245, 1 x 4
285, 2 x 3
325, 5 x 3

Hack Squat
315, 1 x 5
380, 1 x 4
440, 2 x 3
505, 5 x 3

Bench Press
225, 1 x 5
265, 1 x 5
305, 5 x 4

Incline DB Flys
45s, 5 x 10

Leg Extensions
200, 5 x 5

Thursday – Week 1 Workout 2

Rack Deadlifts
295, 1 x 3
350, 2 x 3
380, 4 x 2

Bench Press
205, 1 x 5
245, 1 x 5
285, 2 x 4
305, 2 x 3
325, 2 x 2
345, 2 x 1

(There was quite a bit more to bench but felt it was best to stop there until recovery catches up with Sheiko.)

Incline DB Flys
45s, 3 x 10

Rack Deadlifts
295, 1 x 4
350, 1 x 3
410, 2 x 3
470, 2 x 3
500, 4 x 2

Pull Ups
BW, 3 x 10

Hack Squat (Replaced for Leg Press because leg press can aggravate my lower back at times.)
3pps, 5 x 5
4pps, 1 x 5
5pps, 4 x 5

Saturday – Week 1 Workout 3

Hack Squat
350, 1 x 5
410, 1 x 4
475, 2 x 3
535, 4 x 2

Bench Press
205, 1 x 5
245, 1 x 4
285, 2 x 3
325, 6 x 2

Dips
BW, 1 x 5
BW + 45, 1 x 5
BW + 90, 1 x 5
BW + 135, 2 x 5

Hack Squat
315, 1 x 5
380, 1 x 4
440, 1 x 3
505, 5 x 3

Sunday – Week 1 Workout 4

Rack Deadlifts
350, 1 x 4
395, 2 x 3
445, 2 x 3
495, 3 x 2

Bench Press
205, 1 x 6
245, 1 x 6
265, 5 x 6

Rack Deadlifts
370, 2 x 4
420, 2 x 3
470, 4 x 3

Pull Ups
BW, 3 x 10

Leg Press
5pps, 1 x 6
7pps, 1 x 6
8pps, 1 x 6
9pps, 1 x 6
10pps, 2 x 6

Sheiko has had my weight plummeting so at the moment I am doing no cardio to lose weight, I like! I will be adding more work as I adapt to Sheiko. I want to be able to target arms a bit more, mainly biceps, but right now my arms are tore up from all the bench pressing. I also will add in more work for calves, abs, and hamstrings soon. It will likely all be done on a scheduled rest day in Sheiko, most likely on Mondays.

[bwelch1985]

oh shiiiiiiiiiiiit son!

disgonbegood.fuuckyeh

[Coppatop]

I'm in on this!

Josh, how do you like rack pulls as opposed to deadlifts? Do you find that being able to do more weight makes up for the RoM (just focusing on back, anyways). Does it help avoid injury from regular deadlifts?



Also, I am just now getting back into lifting after a year and a half off due to injury (tore my labrum doing upright rows), and surgery (pilonidal cyst, unrelated to lifting). I just started my own log/blog, http://over-9000.blogspot.com/ . This thread will be constant inspiration for me.

[tonsti]

Game on!!...Game soon to be OVER!

[co1e_train]

In!

[healthybodies]

Wow! What a surprise. I'll be following.

[Warrior9]

in for the ride.. congrats on your accomplishments and good luck ill be following along

[DominationStation]

in.

[int3gra-t]

disgonbegood~!


subbed~

[B-Neva]

ex wow nerd in

[BaFtub]

Have fun

[AustrianOakJr]

Good to see your journal, man!! Congrats on the pro card. Ever since I saw your pics in NB&F magazine, I have been a fan of your physique (no homo ). Unbelievable development and symmetry for a guy your age.....you are going to create quite a stir.

[DREhova 87]

looking forward to following along.

[xKyle10]

in on first page, lets go Josh!

Team Hyaduck

[DeadLiftCars]

In on this for sure

[kcjoynt]

Subbed!

[deltpecx]

In on this!

[Quelly]

subb a dub dubbed....sheiko for prep....I like it! Don't be afraid to go to a sheiko template that is lower volume, or less frequency as prep goes on....Berto is a volume and frequency nut, and each time he has ran cms prep while dieting he ran into some minor issues injury wise...nothing major, just aches and pains....so this time he's running a sheiko template that is 3x/week and I think he has a bodybuilder day once a week for calfs, biceps, lateral raises, ham curls and the like....just saying....

[Webber91]

In!

[adamrochester]

subbed bro ! Sheiko ftw ! volume volume volume !

[tsrbirdman]

I'll be following even if it's only to keep up with your cutting weight - by the way, you've zoomed 3 # ahead of me - how'd you do it?

[Justin-27]

Kid's looking hyooge and.....

[CHRIS925]

Nice man I've read good things about you on these boards OP (no homo).. Just here to add on to your overload of support brah! Keep killin' it!

P.S. Where are the pics at?!

[Josh Hyaduck]

Thanks everyone!

I'm in on this!

Josh, how do you like rack pulls as opposed to deadlifts? Do you find that being able to do more weight makes up for the RoM (just focusing on back, anyways). Does it help avoid injury from regular deadlifts?



Also, I am just now getting back into lifting after a year and a half off due to injury (tore my labrum doing upright rows), and surgery (pilonidal cyst, unrelated to lifting). I just started my own log/blog, http://over-9000.blogspot.com/ . This thread will be constant inspiration for me.

Yes I feel rack pulls are better than deadlifts when it comes to back development, especially the upper portion. For this reason I threw in the pull ups at the end of each deadlift day, without weight, so that I could get complete, controlled range of motion and really focus on my lower lats at the top of each rep.

Wow! What a surprise. I'll be following.

Honored to now have the support of the whole 3DMJ crew.

Good to see your journal, man!! Congrats on the pro card. Ever since I saw your pics in NB&F magazine, I have been a fan of your physique (no homo ). Unbelievable development and symmetry for a guy your age.....you are going to create quite a stir.

I hope so! Glad to have you following along, I've read many of your posts before on this site and you are very helpful and knowledgeable. All the best to you!

subb a dub dubbed....sheiko for prep....I like it! Don't be afraid to go to a sheiko template that is lower volume, or less frequency as prep goes on....Berto is a volume and frequency nut, and each time he has ran cms prep while dieting he ran into some minor issues injury wise...nothing major, just aches and pains....so this time he's running a sheiko template that is 3x/week and I think he has a bodybuilder day once a week for calfs, biceps, lateral raises, ham curls and the like....just saying....

Ha, yeah at first I thought I would kill myself if I limited myself to 3 days of training per week, that's why I chose CMS. My knees, forearms, and triceps kind of regret it at the moment but I have to admit I'm enjoying the challenge. Will probably switch to a 3x per week at the end of this 4 week CMS if the aches don't get any better. How often to you recommend incorporating deloads in Sheiko? I have never even considered a deload until Sheiko, lol.

Nice man I've read good things about you on these boards OP (no homo).. Just here to add on to your overload of support brah! Keep killin' it!

P.S. Where are the pics at?!

I can't have these disgusting 194lb photos on the first page of a new thread, that would be embarrassing. I have to wait until a few pages in where no one will care to look later down the road.

[Josh Hyaduck]

So I found out today that the Universe will take place in NYC in September in place of the US Cup. Kind of sucks as I know it ruined a lot of people's plans in Barbados but I have to admit I am a bit relieved. I now have plenty of time to prepare for it and now since it is in NYC I'm sure it's going to bring in most of the top competition, I look forward to the challenge!

[Rsardinia]

In on this. Best of luck this year dude

[ko300zx]

I can't have these disgusting 194lb photos on the first page of a new thread, that would be embarrassing. I have to wait until a few pages in where no one will care to look later down the road.

Yeaaah buddy! Ima read the whole thing 5 times like I did the last one. Excited for what's to come.

[Quelly]

deloads are an interesting animal when you are using sheiko, because you are way far to one side of the frequency and volume continuum....to be honest, if you are running cms prep, I'd probably deload for 1-2 weeks right after doing it, its meant to get you ready to peak for a meet....on the other hand the other templates have a natural build up and then you start a different sheiko template (or run the same one again)

for example, you could probably run back to back 29's without a deload, or go from 29 to 37 and just increase your maxes by 5-10lbs per cycle and be okay because of its ebbs and flows of volume.

CMS prep is a different animal though.

[deltpecx]

I can't have these disgusting 194lb photos on the first page of a new thread, that would be embarrassing. I have to wait until a few pages in where no one will care to look later down the road.

I find this very difficult to believe..