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  1. #5221
    HFCS Fueled DTrulez616's Avatar
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    Hey man, great choice with Sheiko. I just ran it for a month in a deficit.

    Bench: 210–235
    Squat: 280–320
    Deadlift :405–425

    A lot of this was due to changing to a better technique on the lifts and getting a lot of sets to perfect them. Good luck bro, I will be following. Since your bulking you should see some good increases.
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  2. #5222
    The Blank psychodiver9's Avatar
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    Thanks man. I'm excited to see how I progress on it.
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  3. #5223
    Registered User alwaystranquil's Avatar
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    Will be tracking your progress with sheiko as I was considering it as well.
    I Lift Things.



    Current 2013 Goal: Eat More Icecream. 275 Bench. 450 Squat. 500 DL.
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  4. #5224
    The Blank psychodiver9's Avatar
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    One of my new students who is obsessed with wrestling told me "you're kinda buff like Jon Cena". Lol
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  5. #5225
    Registered User MITCHAPAL00ZA's Avatar
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    Originally Posted by psychodiver9 View Post
    One of my new students who is obsessed with wrestling told me "you're kinda buff like Jon Cena". Lol
    Cena has a sick physique and is strong AF so thats a hell of a compliment...I missed meeting him by about 20 mins a few years ago at my gym at home, was pissssssed...look how easy he squats 455 though. I was honored to use the same rack that day tho

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  6. #5226
    The Blank psychodiver9's Avatar
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    My kids are a little different bt I toon it as a compliment for sure
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  7. #5227
    Springtime of Youth Crucifist's Avatar
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    Originally Posted by ErickStevens View Post
    Program for a realistic PR over the course of a cycle. For you I don't think a 30lb jump over that time period would be too crazy.



    The deadlift volume on Sheiko is brutal even for someone without a history of back issues. I've seen it run a bunch of people into the ground, myself included. I also feel that intensity will always trump volume when it comes to deadlifts.
    Thanks, that's kind of what I thought. It seems to be the general consensus in the fitness community, and it's definitely backed by my personal experience. Much obliged.
    "Mediocrity knows nothing higher than itself, but talent instantly recognizes genius."

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  8. #5228
    The Blank psychodiver9's Avatar
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    yesterdays macros 3186 120/295/250. Back oj track

    BW 210.2. Oh lord did I have a bad weekend. It'll go down

    Today's workout Lower DE

    10-12 min roll/stretch

    Bike 4 min

    Speed squats
    Bar-6
    95x5
    135x3

    165x2
    175-6x2
    185-3x2
    -no weight change and speed was probably a bit slow. Wanted to work on sitting back

    Speed deads
    295-4x2
    305-4x2
    -no weight change but got the last set back

    Hip thrusts
    155x13 +1
    155x10 +2
    155x8 +2

    Leg raises
    20,15,7

    Bss
    60-2x5
    -added these today

    -plan is to do upper de tomorrow then probably test maxes as my ME days this weekend. Deload next week then start sheiko
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  9. #5229
    I'll Rest When I'm Dead ironwill2008's Avatar
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    Originally Posted by ErickStevens View Post
    I also feel that intensity will always trump volume when it comes to deadlifts.
    Co-signed.

    Limited number of sets, performed with a vengeance.
    No brain, no gain.

    You can't out-train bad nutrition.

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  10. #5230
    Will lift for food. HunterCML's Avatar
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    Originally Posted by ironwill2008 View Post
    Co-signed.

    Limited number of sets, performed with a vengeance.
    Inb4 "I snapped my **** up, TMW was right!!1!".

    I got me some deads today.. gonna be light weight, low reps and only a few sets. Trying to work back from an injury.

    I had a TB lung X-Ray for school a couple months back. It came back normal but the MD noted "anterior wedging of T11 spine" and I was never confronted about it. He noted it possibly developmental, but with a recent back injury I believe it isn't. I know I should go to a qualified MD on the issue before trying to deadlift heavy again but.. I'm broke at the moment and to stubborn to make an appointment.

    /diary
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  11. #5231
    The Blank psychodiver9's Avatar
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    Chad's log----->. Jk man. Look at it this way you are going to school for nursing and wnt people to come to you for their medical needs. Take your own advice. Get it checked out. Hope you're feeling better soon
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  12. #5232
    LvL 99 jimmy Rustler vitornoob's Avatar
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    commented once and got subbed!

    in and curious to see the sheiko routine
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  13. #5233
    The Blank psychodiver9's Avatar
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    Yesterdays macros 3198 76/415/216

    BW 208.4. Down 1.8 of the 5.4 from weekend full. Not worried. Will be lower tomorrow

    Today's workout Upper DE

    10 min roll/stretch

    Tread 4 min

    Rc 20-2x10

    speed bench
    135x3
    155x3
    185x3

    195-8x3
    200x3 pr +5

    Bb incline press
    135x17
    135x12 +1
    135x9 +1

    Db rows
    80-2x12
    80x11 +1

    Db incline curl
    35-3x7
    -lost a bunch of reps

    Db shoulder press
    40x10,6,9
    -lost a bunch of reps

    Standing ab
    150-2x15

    notes
    -started out pretty strong but energy drained fast. Probably should have taken today off. Tomorrow is a rest day and Friday may be as well
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  14. #5234
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Are you a teacher Ryan or do you just work at the school? Random q but just curious

    Also, do you notice any significant improvement/benefits since buying that rumble roller? Tempted to buy one since my current roller is pretty beat up[
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  15. #5235
    The Blank psychodiver9's Avatar
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    Originally Posted by The Big Sleep View Post
    Are you a teacher Ryan or do you just work at the school? Random q but just curious

    Also, do you notice any significant improvement/benefits since buying that rumble roller? Tempted to buy one since my current roller is pretty beat up[
    school social worker. Yes I've noticed my doms are significantly less and recovery quicker. Its worth it. But it's pure hell for the first week or two
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  16. #5236
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by psychodiver9 View Post
    school social worker. Yes I've noticed my doms are significantly less and recovery quicker. Its worth it. But it's pure hell for the first week or two
    Gotcha. And thanks for the feedback on the roller, it sounds like a worthy investment in that case
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  17. #5237
    The Blank psychodiver9's Avatar
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    Originally Posted by The Big Sleep View Post
    Gotcha. And thanks for the feedback on the roller, it sounds like a worthy investment in that case
    worth the investment imo especially given your goals. You won't regret it
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  18. #5238
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Good luck with Sheiko, man. You'll love it if you like a lot of volume and spending time in the gym. One thing I recommend to save you time is to superset the GMs with the chest flies (if you can).

    Speaking of the DL portion, the only thing I hated about it was the frequency. Once a week made the lift feel so foreign to me. Also, I don't think Eric mentioned it but most of the experience Sheiko users in the PL forum recommend using a higher 1RM for your bench plus pausing it. It seemed pretty unanimous. I'd recommend the same after my run through because if you use your real 1RM the bench will be stupid light and you might not get anything out of it.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  19. #5239
    The Blank psychodiver9's Avatar
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    I've never done a super high volume routine so we will see.

    I was gonna ask E if I should do benching paused or tng. I figured paused. Thanks for the input
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  20. #5240
    Will lift for food. HunterCML's Avatar
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    I wouldn't go to a higher max if it's your T&G max, but definitely pause every rep. If it's your paused max, then you might want to increase weight a little bit and pause on working sets.
    Last edited by HunterCML; 01-31-2013 at 07:51 AM. Reason: Dyslexic derp.
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  21. #5241
    The Blank psychodiver9's Avatar
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    Originally Posted by HunterCML View Post
    I wouldn't go to a higher max if it's your paused bench max, but definitely pause every rep. If it's your T&G max, then you might was to increase weight a little bit and pause on working sets.
    I was going to use paused max
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  22. #5242
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by HunterCML View Post
    I wouldn't go to a higher max if it's your paused bench max, but definitely pause every rep. If it's your T&G max, then you might was to increase weight a little bit and pause on working sets.
    Here's an example:

    Paused Max = 225. One set might be 80% = 180lbs
    T&G Max = 235 but he increases it to 245. One set might be 80% = 196lbs.

    Reps are paused either way in your post, so how does your recommendation make sense?
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  23. #5243
    The Blank psychodiver9's Avatar
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    Yesterdays macros 3195 88/348/273

    BW. Official weigh in 207.1. +2.3 from last week. Not bad considering cal bump and had an awful weekend eating. I expect more stabalizing downward over next day or two.

    Progress is 23.3 lbs in 19 weeks. Avg 1.22/wk
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  24. #5244
    USAPL Nut Hugger ErickStevens's Avatar
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    Pause everything!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  25. #5245
    Will lift for food. HunterCML's Avatar
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    Originally Posted by PerpetualMotion View Post
    Here's an example:

    Paused Max = 225. One set might be 80% = 180lbs
    T&G Max = 235 but he increases it to 245. One set might be 80% = 196lbs.

    Reps are paused either way in your post, so how does your recommendation make sense?
    I meant it the other way around. lol dyslexic moment. Edited the post.

    So if it's a paused max, and you're accustomed to doing paused sets, increase max because more than likely it will be easy throughout the entire routine (or at least was the case for me).

    If it's your T&G max, and you're not accustomed to doing paused sets, I wouldn't agree with adding weight - just pausing in itself will really increase exertion as you're learning the technique/mechanics.

    I think this goes pretty much without saying but was further expounding what you said in the the previous post.
    Originally Posted by PerpetualMotion
    most of the experience Sheiko users in the PL forum recommend using a higher 1RM for your bench plus pausing it
    I thought it might be a valid thing to consider since more people read this than just the posters/subscribers and we might lead someone to add 20lbs on their T&G and try pausing reps and then burn out in 3 sets. Anywho, trying to make things more clear I ended up fuddling it all up saying it sdrawkcab..
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  26. #5246
    The Blank psychodiver9's Avatar
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    I appreciate the conversation and feedback. Im going to test paused and will probably add some too it after I enter and see what it will look like
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  27. #5247
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    Yesterdays macros 3160 92/343/274

    BW 206.7

    Today's workout. Lower "ME" max test

    20 min roll/stretch

    Bike 5 min

    Hip swing warm up 20lbs

    Squats

    Bar-10
    155x3
    155x5
    185x3
    205x2
    225x1
    245x1
    255x1
    270x1 post injury PR

    Was easier than I expected so I tried for
    280x0
    Grinded the fuk out of it and was close but got burried.


    Deads
    225x3
    295x2
    315x1
    365x1
    405x0
    -was pissed. Barely broke the floor. I took a few minutes and pep talked. I did not want to walk out of there on a negative note. Bumped my PR song Meaning of life by Disturbed. Listen and you'll get it
    405x1 fuuuuuuuk yeah! PR baby 4pps finally

    Pretty damn stoked about today. Squat and dead PR on the same day
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  28. #5248
    Registered User FitnessCPA's Avatar
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    Great work.

    Disturbed is awesome workout music. That song is good.
    Few things are set in stone, except that you have to squat or you are a pussy. - Mark Rippetoe
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  29. #5249
    The Blank psychodiver9's Avatar
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    Originally Posted by FitnessCPA View Post
    Great work.

    Disturbed is awesome workout music. That song is good.
    Thanks man. I'm happy with t. Really thought I had the 280 squat. So close.
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  30. #5250
    Registered User FitnessCPA's Avatar
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    Originally Posted by psychodiver9 View Post
    Thanks man. I'm happy with t. Really thought I had the 280 squat. So close.
    You'll get there. I really think if your form tightens up you'll do it very easily.

    I like "Indestructible" by Disturbed for a good pump up song.
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