Psycho's 1st Ever Bulk

[ErickStevens]

A couple notes/suggestions about Sheiko specific to you:

1. On days where you squat twice, do pause squats for your second round of squats. On days where you bench twice, use close grip bench for your second round of bench.
2. Don't do the DL portion. I'd recommend subbing in Coan/Philippi.
3. Add in one day for pure hypertrophy work. Barbell rows, pulldowns, some delt isolation work, and arms.

[psychodiver9]

I was going to ask you about some of that type of stuff. Specifically the deads.

#3 are you saying add a 4th day to do those things? Was going to ask about adding a fluff/accessory day. Thanks for all the help

[ErickStevens]

I was going to ask you about some of that type of stuff. Specifically the deads.

#3 are you saying add a 4th day to do those things? Was going to ask about adding a fluff/accessory day. Thanks for all the help

Yep. Google "Coan/Philippi" and you'll find a calculator. Plug in your numbers then just sub that program for the deadlift sets on Sheiko. It's pretty simple: You basically do a heavy double, some speed sets, and some accessory stuff.

You have two options for fluff, depending on how much time you have: You can either throw in a few sets at the end of each session or create a 4th "bodybuilding" day. If you add an extra day I would put it in between day 2 and 3 of Sheiko in order to get more recovery time.

[Mmarino1987]

hey

[psychodiver9]

Yep. Google "Coan/Philippi" and you'll find a calculator. Plug in your numbers then just sub that program for the deadlift sets on Sheiko. It's pretty simple: You basically do a heavy double, some speed sets, and some accessory stuff.

You have two options for fluff, depending on how much time you have: You can either throw in a few sets at the end of each session or create a 4th "bodybuilding" day. If you add an extra day I would put it in between day 2 and 3 of Sheiko in order to get more recovery time.

most likely it will need to be an extra day. Weekdays I'm very time limited which would be 2/3 days.

[SoulZeppelin]

A couple notes/suggestions about Sheiko specific to you:

1. On days where you squat twice, do pause squats for your second round of squats. On days where you bench twice, use close grip bench for your second round of bench.
2. Don't do the DL portion. I'd recommend subbing in Coan/Philippi.
3. Add in one day for pure hypertrophy work. Barbell rows, pulldowns, some delt isolation work, and arms.

This. I didn't much like the deadlift days but didn't think to replace them. If I do 29 again I will probably do exactly what Erick said.

[psychodiver9]

wHat is a realistic goal to enter for the dead calculator?

[The Solution]

wHat is a realistic goal to enter for the dead calculator?

Take what you think your max is and subtract 15-20 pounds and see how the program treats you

For fluff day

Pulldown
Row
Laterals
Rear delts
Tri and bicep
Calves if you want

[HunterCML]

In on this and subbed.

Running Sheiko for the second time starting yesterday as well. I don't know how you handle a ton of volume, but the first week is the worst. Eventually you won't mind the volume and then you'll come to really enjoy it.

Definitely take a day to do some back work, because other than deadlifts the program is completely void of back movements (not counting goodmornings/other heavy compounds).

You might have to compensate with extra calories. Last time I ran the routine I lost 5-10lbs without trying (wasn't counting calories, so it's possible I was eating less without realizing).

Good luck bud.

[psychodiver9]

Bob. I was asking because the coan Phillip calculator asks for a max and a target

Chad. Thanks for subbing. You doing a log? Never done this kind of volume routine. Gonna deload next week then start it

[Crucifist]

A couple notes/suggestions about Sheiko specific to you:

1. On days where you squat twice, do pause squats for your second round of squats. On days where you bench twice, use close grip bench for your second round of bench.
2. Don't do the DL portion. I'd recommend subbing in Coan/Philippi.
3. Add in one day for pure hypertrophy work. Barbell rows, pulldowns, some delt isolation work, and arms.

Not to hijack, but what's the rationale for number two? Is it because he's had previous back issues? Just curious. I try to pick up a bit of extra knowledge wherever I can...

[psychodiver9]

Not to hijack, but what's the rationale for number two? Is it because he's had previous back issues? Just curious. I try to pick up a bit of extra knowledge wherever I can...

I'm guessing but I think Erick just doesn't feel it's an optimal plan for progression. Could be wrong

[The Big Sleep]

id agree with Erick on that modification. I feel like the deadlift portion of Sheiko contributed to me not finishing the program, but my volume capacity blows so YMMV

[ErickStevens]

wHat is a realistic goal to enter for the dead calculator?

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.

Not to hijack, but what's the rationale for number two? Is it because he's had previous back issues? Just curious. I try to pick up a bit of extra knowledge wherever I can...

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.

[psychodiver9]

Thanks E. In my limited training I agree that high vOlume pulling is less beneficial than high intensity and speed work.

[DTrulez616]

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.

[psychodiver9]

Thanks man. I'm excited to see how I progress on it.

[alwaystranquil]

Will be tracking your progress with sheiko as I was considering it as well.

[psychodiver9]

One of my new students who is obsessed with wrestling told me "you're kinda buff like Jon Cena". Lol

[MITCHAPAL00ZA]

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

[psychodiver9]

My kids are a little different bt I toon it as a compliment for sure

[Crucifist]

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.

[psychodiver9]

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

[ironwill2008]

I also feel that intensity will always trump volume when it comes to deadlifts.

Co-signed.

Limited number of sets, performed with a vengeance.

[HunterCML]

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

[psychodiver9]

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

[vitornoob]

commented once and got subbed!

in and curious to see the sheiko routine

[psychodiver9]

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

[The Big Sleep]

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[

[psychodiver9]

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