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.
Dat der log:
http://forum.bodybuilding.com/showthread.php?t=150398483
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
Instagram: @maxmitchell3000
My log to become a strong aesthetic mofo: http://forum.bodybuilding.com/showthread.php?t=149107943
My youtube channel (mostly lifting PRs): http://www.youtube.com/user/MaxMitchell3000
^^I subscribe back
"When you learn to find joy in the struggle, thats when you know this is what you are supposed to do"
-Ben Rice
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."
"The training is nothing. The will is everything."
""What you see in the mirror is not what you will see forever. That goes for what you like and what you don't. Everything is constantly changing" - Rodzilla
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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.
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
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[
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
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.
"Continuous effort - not strength or intelligence - is the key to unlocking our potential." - Winston Churchill
My log: http://forum.bodybuilding.com/showthread.php?t=149354033
No Stress Nutrition: http://forum.nostressnutrition.net/index.php
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.
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 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?
"Continuous effort - not strength or intelligence - is the key to unlocking our potential." - Winston Churchill
My log: http://forum.bodybuilding.com/showthread.php?t=149354033
No Stress Nutrition: http://forum.nostressnutrition.net/index.php
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.
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..
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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