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  1. #811
    Registered User Rypt1's Avatar
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    Friday 10/25 - Sheiko Wk 4 WO3

    Squats
    125 x 5 x 1 set
    150 x 4 x 1
    175 x 3 x 2
    200 x 3 x 6
    135 x 8 x 1

    bench press
    145 x 6 x 1 set
    175 x 5 x 1
    205 x 4 x 2
    235 x 3 x 2
    250 x 2 x 2
    235 x 3 x 2
    205 x 4 x 1
    175 x 6 x 1
    145 x 8 x 1

    DB flyes
    30's x 10 x 5 sets

    Dips
    bw x 8 x 5 sets

    Good mornings
    170 x 5 x 5 sets

    final day of Sheiko 29. I really, really like it. This was definitely the toughest day by far, mostly due to the speed of the workout. I got it done in 65 minutes so I could get into work. Still was able to press the 250 slowly on the way down and power up, usually I want to get them heavy sets done as quickly as possible but Sheiko has really helped me focus on form and TUT. Looking forward to Sheiko #37 next week
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  2. #812
    Inner Builder Ccm644's Avatar
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    Originally Posted by Rypt1 View Post

    final day of Sheiko 29. I really, really like it. Looking forward to Sheiko #37 next week
    Well done for completing Skeiko 29 and glad to hear you have enjoyed it, numbers your knocking out certainly look great

    Good luck with Skeiko 37 im sure your kill it
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  3. #813
    PURE INSANITY NaturalPursuit's Avatar
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    Glad u enjoyed sheiko 29! I'll be going into 37 in a little bit some I'm interested to see how it goes for you!!

    what exactly is the difference in the program?
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  4. #814
    Registered User Rypt1's Avatar
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    Originally Posted by NaturalPursuit View Post
    Glad u enjoyed sheiko 29! I'll be going into 37 in a little bit some I'm interested to see how it goes for you!!

    what exactly is the difference in the program?
    I think it will be just more volume. I also upped my bench max from 290 to 315 (maybe a bit lofty but we'll see). I just finished my first workout which wasn't too bad. I'd say the Sheiko 29 workouts were about a 7-7.5. Today's was probably an 8.


    Monday 10/29 - Sheiko #37 - Wk1 WO1

    bench press
    160 x 5 x 1 set
    190 x 4 x 2
    220 x 3 x 2
    235 x 3 x 5

    squats
    135 x 5 x 1
    160 x 5 x 2
    190 x 5 x 5

    DB flyes
    30's x 10 x 5 sets

    bench press
    160 x 6 x 1 set
    190 x 6 x 2
    205 x 6 x 4

    straight arm DB laterals
    12.5's x 14 x 5 sets (+1 rep per set vs last week)

    good mornings
    175 x 5 x 5 sets (+5 lbs vs last week)

    Good first Sheiko #37 workout. I set my maxes to:

    squats - 270 lb (up 20lb from Sheiko 29)
    bench - 315 lb (+25lb up from Sheiko 29 end)
    deadlift - 370 lb (+10lb up from Sheko 29)

    My squats are definitely a week point, mostly due to hip/glute deficiencies. Things seemed to really click today, hitting the depth I want to and felt good and strong. Bench continues to go very well. Elbows and joints seem to be holding up well. Definitely got a bit tougher on bench on those last sets of 6. Looking forward to the rest of #37.
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  5. #815
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Rypt1 View Post
    I think it will be just more volume. I also upped my bench max from 290 to 315 (maybe a bit lofty but we'll see). I just finished my first workout which wasn't too bad. I'd say the Sheiko 29 workouts were about a 7-7.5. Today's was probably an 8.


    Monday 10/29 - Sheiko #37 - Wk1 WO1

    bench press
    160 x 5 x 1 set
    190 x 4 x 2
    220 x 3 x 2
    235 x 3 x 5

    squats
    135 x 5 x 1
    160 x 5 x 2
    190 x 5 x 5

    DB flyes
    30's x 10 x 5 sets

    bench press
    160 x 6 x 1 set
    190 x 6 x 2
    205 x 6 x 4

    straight arm DB laterals
    12.5's x 14 x 5 sets (+1 rep per set vs last week)

    good mornings
    175 x 5 x 5 sets (+5 lbs vs last week)

    Good first Sheiko #37 workout. I set my maxes to:

    squats - 270 lb (up 20lb from Sheiko 29)
    bench - 315 lb (+25lb up from Sheiko 29 end)
    deadlift - 370 lb (+10lb up from Sheko 29)

    My squats are definitely a week point, mostly due to hip/glute deficiencies. Things seemed to really click today, hitting the depth I want to and felt good and strong. Bench continues to go very well. Elbows and joints seem to be holding up well. Definitely got a bit tougher on bench on those last sets of 6. Looking forward to the rest of #37.


    Also interested to see how this other sheiko program goes for you. Did you up your maxes so much because you simply underestimated them during #29 and felt like you weren't really working at max capacity?
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  6. #816
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    Also interested to see how this other sheiko program goes for you. Did you up your maxes so much because you simply underestimated them during #29 and felt like you weren't really working at max capacity?
    For the squats and deadlifts, I just went up 10 lb simply for progression and felt I "likely" got stronger. For bench press, my max at the end of prep 4 weeks ago was really about 280. As I've gained weight (about 15lbs), I definitely feel stronger, so I upped my Sheiko 29 max from 280 to 290 in the middle of the program. For #37, I put the max at 315 partly because my goal is to hit 6 plates (305 is my max in the prior off-season), so some of it is some wishful/hopeful thinking and the challenge. I also looked at the workout numbers for #37 and at 315 they didn't seem impossible. We'll see.
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  7. #817
    Gaining slow but sure Reid456's Avatar
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    I know for me my squats are always way better when I good about foam rolling and doing a ton of flexibility work. It honestly takes me a good 20-30 minutes to warm up properly for a solid squat session. I'm making it a main focus starting this offseason to stay on top of my flexibility/mobility work because I always start getting into trouble with my right hip flexor when I don't. So try and force yourself to do some flexibility/mobility work each day. It's boring as anything but it really helps you stay injury free and develop more ROM and potentially strength.
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  8. #818
    Registered User Rypt1's Avatar
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    Originally Posted by Reid456 View Post
    I know for me my squats are always way better when I good about foam rolling and doing a ton of flexibility work. It honestly takes me a good 20-30 minutes to warm up properly for a solid squat session. I'm making it a main focus starting this offseason to stay on top of my flexibility/mobility work because I always start getting into trouble with my right hip flexor when I don't. So try and force yourself to do some flexibility/mobility work each day. It's boring as anything but it really helps you stay injury free and develop more ROM and potentially strength.
    Oh, I hear you loud and clear on this and foam rolling and mobility work and stretching are my friends on a daily basis. I think they've helped a ton on getting to where I'm at so far which is feeling really comfortable. That and just practicing the lift over and over.
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  9. #819
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Rypt1 View Post
    For the squats and deadlifts, I just went up 10 lb simply for progression and felt I "likely" got stronger. For bench press, my max at the end of prep 4 weeks ago was really about 280. As I've gained weight (about 15lbs), I definitely feel stronger, so I upped my Sheiko 29 max from 280 to 290 in the middle of the program. For #37, I put the max at 315 partly because my goal is to hit 6 plates (305 is my max in the prior off-season), so some of it is some wishful/hopeful thinking and the challenge. I also looked at the workout numbers for #37 and at 315 they didn't seem impossible. We'll see.
    Cool beans. Just curious. I do this alot when running strength based routines. Sometimes I'll even fudge my starting numbers because I know various things will change throughout the routine. Things such as gaining weight, running test boosters, maybe coming off a cut when you know strength tends to rebound very quickly.

    Looking forward to tracking your progress.
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  10. #820
    Registered User Rypt1's Avatar
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    Wednesday 10/31 - Sheiko 37 Wk1 WO2

    Deadlifts
    185 x 5 x 1 set
    225 x 5 x 2
    260 x 4 x 2
    280 x 3 x 4

    incline bench press
    190 x 4 x 6 sets

    weighted dips
    bw + 10 x 5 x 5 sets

    deadlift from boxes
    185 x 5 x 1 set
    225 x 5 x 2
    260 x 4 x 2
    295 x 2 x 4

    lunges
    x 5 x 5 sets

    Chest stuff was pretty easy. Deadlifts weren't too bad. From the boxes, only my second time, were pretty tough but got through it. Groin was still pretty sore from Monday's squats but warmed up fine. So far joints holding up well through Sheiko 29 and now 37. Tomorrow is an accessory day.
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  11. #821
    PURE INSANITY NaturalPursuit's Avatar
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    sheiko 37 more volume! AWESOME!!!! loving it so far!
    Future IFBB/IFPA PRO
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  12. #822
    Registered User Rypt1's Avatar
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    Originally Posted by NaturalPursuit View Post
    sheiko 37 more volume! AWESOME!!!! loving it so far!
    Thanks! So far, so good!


    Thursday 11/1 - Sheiko 37 Wk 1 - accessory day

    tricep pull-downs
    117.5 x 12 x 5 sets
    117.5 x 12 + DS 90 x 5

    incline DB curls
    20's x 15
    25's x 12
    30's x 10
    40's x 6
    25's x 11

    1-arm reverse curls
    52.5 x 9
    52.5 x 9

    leg curls
    75 x 10 x 3 sets (30 sec rest, rehab)

    Arnold DB press (no twist)
    30's x 11
    30's x 11
    35's x 11
    35's x 11

    straight arm DB laterals
    15's x 10 x 3 sets

    behind neck pull-downs
    110 x 10
    115 x 10

    calf raises
    2 plates x 11 x 6 sets

    BB hip extensions (glute bridges)
    185 x 10
    195 x 12
    205 x 12

    weighted ab ball crunches
    30 x 25
    40 x 25
    50 x 25

    leg lifts
    x 12
    x 12

    The DOMs in my back was crazy. Who needs any kind of back work when you deadlift. So cut pull-ups out and just did a few behind the back pull-downs. Also did light leg curls more for rehab/blood pump to rest up for tomorrow. Everything else was good and flowed well. Ready for Sheiko 37 workout #3!
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  13. #823
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Loving the SHEIKO updates!
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  14. #824
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    Loving the SHEIKO updates!
    Thanks man!


    Friday 11/2 - Sheiko 37 Wk1 WO3

    bench press
    160 x 7 x 1 set
    175 x 6 x 1
    190 x 5 x 1
    205 x 4 x 1
    220 x 3 x 2
    235 x 3 x 5

    DB flyes
    30's x 10 x 5 sets

    squats
    135 x 5 x 1 set
    160 x 4 x 2
    190 x 3 x 2
    205 x 3 x 5

    french press
    75 x 10 x 5 sets

    good mornings (seated)
    135 x 5 x 5 sets

    So surprised that chest is holding up so well on this volume (and elbows, wrists, shoulders). So far so good and feelilng strong. Squats are always tough but felt good. Workout went pretty quickly, about 70 minutes. Looking forward to the torture of week #2 on Sheiko 37
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    Originally Posted by Rypt1 View Post
    Looking forward to the torture of week #2 on Sheiko 37
    Me too

    Great work as usual!
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    gunna be startin sheiko 37 soon....your updates on it are gettin me SO AMPED!
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  17. #827
    Top Secret Nutrition Rep demonwareltd's Avatar
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    So I'm geeked to start up on Sheiko #29 after several days off following my show this weekend. Have been bouncing back and forth in my head regarding whether or not to include a 4th workout as an "accessory" day as many others have done. Would you mind maybe explaining a bit why you opted to add it in and how you decided on which movements?
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  18. #828
    Registered User Rypt1's Avatar
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    Originally Posted by jpfaherty View Post
    Me too

    Great work as usual!
    Thanks JP!!

    Originally Posted by NaturalPursuit View Post
    gunna be startin sheiko 37 soon....your updates on it are gettin me SO AMPED!
    Yeah, I'm really liking it thus far. Just feels so different to what I'm used to. Once I'm done with 37, I'll do the first week of 32 for the max and then I'll probably do 37 again (with upped maxes) and then do Sheiko 40 and then the first week of 32 again for the max.

    Originally Posted by demonwareltd View Post
    So I'm geeked to start up on Sheiko #29 after several days off following my show this weekend. Have been bouncing back and forth in my head regarding whether or not to include a 4th workout as an "accessory" day as many others have done. Would you mind maybe explaining a bit why you opted to add it in and how you decided on which movements?
    I'm hoping you'll like it as much as I do. I know it is for strength but it seems like it will be decent for hypertrophy as well. I wanted to add in an accessory day since I was coming off my program where I was hitting muscle groups twice a week. I didn't want to go from twice a week to not at all (even though the other days would hit them a little, secondarily). I opted for isolation exercises mostly like bicep curls, calf raises, tricep pull-downs and some ab work. If something is really sore I just don't do it. Like my back has been fried after deadlift days, so I've been taking the pull-ups easy. So I kinda keep this workout simple to change on the fly, throw something in if I want or throw it out but still have a purpose in mind (progression mostly).
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  19. #829
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Rypt1 View Post

    I'm hoping you'll like it as much as I do. I know it is for strength but it seems like it will be decent for hypertrophy as well. I wanted to add in an accessory day since I was coming off my program where I was hitting muscle groups twice a week. I didn't want to go from twice a week to not at all (even though the other days would hit them a little, secondarily). I opted for isolation exercises mostly like bicep curls, calf raises, tricep pull-downs and some ab work. If something is really sore I just don't do it. Like my back has been fried after deadlift days, so I've been taking the pull-ups easy. So I kinda keep this workout simple to change on the fly, throw something in if I want or throw it out but still have a purpose in mind (progression mostly).
    Thanks for the explanation. Yeah, I'm really looking forward to it. Not only am I looking forward to getting some strength back and not feeling like a little girl, but looking forward to many less hours in the gym for a change!
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  20. #830
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    Thanks for the explanation. Yeah, I'm really looking forward to it. Not only am I looking forward to getting some strength back and not feeling like a little girl, but looking forward to many less hours in the gym for a change!
    You'll be able to cut out much of the cardio but Sheiko itself does take me longer than my old typical workouts (probably 30% or so).


    Monday 11/5 - Sheiko 37 Wk 2 WO1

    squats
    135 x 5 x 1 set
    160 x 4 x 2
    190 x 3 x 2
    215 x 2 x 5

    bench press
    160 x 5 x 1 set
    190 x 4 x 1
    220 x 3 x 2
    250 x 2 x 6

    The 250 wasn't bad at all. In prep, I'd have to rest 4-5 minutes between sets and I'd move the weight as quickly as possible. With Sheiko, I'm resting about 2 min between sets, keeping the descent slow and powering up. I've also always kept my grip fairly narrow (pinky on the line marker). I've re-focused my grip to keep my index finger on the marker line for a wide grip.

    DB flyes
    30's x 10 x 5 sets

    push-ups
    x 10 x 5 sets

    straight arm DB laterals
    15's x 10 x 5 sets

    squats
    150 x 3 x 1 set
    175 x 3 x 1
    205 x 3 x 4

    BB good mornings (standing)
    175 x 5 x 5 sets

    Good workout, took about 90 minutes though at a pretty good pace. Felt strong though, needed the weekend with extra sleep to get rid of all soreness. So far no pains in any joints, so I'm happy. Tomorrow is a bit or rest, probably some light cardio, stretching and foam rolling.
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  21. #831
    Registered User Rypt1's Avatar
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    Wednesday 11/7 - Sheiko 37 Wk2 WO2

    deadlift to knees
    185 x 4 x 1
    225 x 4 x 2
    260 x 4 x 4

    bench press
    165 x 5 x 1
    190 x 5 x 2
    225 x 4 x 5

    DB flyes
    30's x 10 x 5 sets

    deadlifts
    185 x 4 x 1
    225 x 4 x 1
    260 x 3 x 2
    280 x 3 x 5

    lunges
    x 6 x 5 sets

    Another solid Sheiko 37 workout in the books. Everything is just firing on all cylinders. Deadlifts are still hard as hell but got every rep in. Tomorrow is accessory and then Friday is WO3 and some flag football.
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  22. #832
    Registered User Rypt1's Avatar
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    Thursday 11/8 - Sheiko 37, accessory day

    spider DB curls
    20's x 16
    25's x 12
    30's x 10
    25's x 10
    25's x 10 + DS 20's x 10

    bicep pump sets
    30's x 15, x 16

    DB laterals
    30's x 12 x 6 sets

    BB hip extensions (glute bridges)
    205 x 12
    205 x 12
    225 x 12

    seated calf raises
    2 plates + 5 x 10 x 6 sets

    behind neck pull downs
    110 x 10
    117.5 x 10
    125 x 8

    tricep pull-downs
    120 x 12 x 3 sets
    120 x 12 + DS 90 x 10 + DS 70 x 12

    weighted ball crunches
    bw + 40 x 28
    bw + 45 x 25
    bw + 50 x 20

    leg lifts
    x 15 x 3 sets

    Good quick workout, about 50 minutes. Most sets were with 45 seconds of rest in between. First time after a Wednesday Sheiko workout where the DOMs wasn't excruciating on my lats. Legs aren't bad either. Ready to destroy Wk2 WO3 tomorrow.
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    Sheikos going great bro!

    <---starting #37 in a couple days

    <---so pumped

    <---loves reading your shieko workouts
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  24. #834
    Registered User Rypt1's Avatar
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    Friday 11/9 - Sheiko Wk 2 WO3

    squats
    135 x 4 x 1
    160 x 4 x 1
    190 x 3 x 2
    205 x 3 x 6

    bench press
    160 x 6 x 1
    190 x 5 x 1
    220 x 4 x 2
    235 x 3 x 2
    250 x 2 x 2
    235 x 4 x 1
    220 x 5 x 1
    190 x 6 x 1
    160 x 8 x 1

    DB flyes
    30's x 10 x 5 sets

    squats
    150 x 3 x 1
    175 x 3 x 1
    205 x 2 x 4

    good mornings (seated)
    135 x 6 x 5 sets

    Good finish to week #2 on Sheiko 37. Bench is feeling great. Squats were good as well. Just continuing to execute in this offseason. Got some flag football in a bit, so will get a little sprinting done. Looking forward to week #3 next week. Nutrition is going okay. I'm kind of doing a bit under maintenance on non-Sheiko days and then over-maintenance on Sheiko workout days. I'm trying to stay in that +20lb stage weight. I'm at about 16lb over and holding pretty steady. This time of year is definitely more difficult with Halloween, Thanksgiving, holidays, etc but I also don't worry as much since this off-season.
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  25. #835
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by NaturalPursuit View Post
    Sheikos going great bro!

    <---starting #37 in a couple days

    <---so pumped

    <---loves reading your shieko workouts
    Indeed!!! I can't wait for this weekend to be over soley so I can create my new thread and start up Sheiko once I'm back in the gym!
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  26. #836
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    Oh man, dat sheiko experience! Possibly one of my favorite programs to run, simply because I get to squat to often LOL!

    You look to be doing it right too. Keen to see a retest of maxes after its all done.
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  27. #837
    Approaching Infinity Shazriki's Avatar
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    training is looking great and you seem to have the right attitude regarding weight gain. Just keep things as steady as you can and enjoy yourself

    Any sort of max testing coming up following completion of sheiko?
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  28. #838
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by demonwareltd View Post
    Indeed!!! I can't wait for this weekend to be over soley so I can create my new thread and start up Sheiko once I'm back in the gym!
    its crazy fun so far man!
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  29. #839
    Registered User Rypt1's Avatar
    Join Date: Mar 2011
    Location: Chippewa Falls, Wisconsin, United States
    Age: 38
    Stats: 6'0", 166 lbs
    Posts: 2,129
    Rep Power: 279
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    Originally Posted by bigryan03 View Post
    Oh man, dat sheiko experience! Possibly one of my favorite programs to run, simply because I get to squat to often LOL!

    You look to be doing it right too. Keen to see a retest of maxes after its all done.
    Originally Posted by Shazriki View Post
    training is looking great and you seem to have the right attitude regarding weight gain. Just keep things as steady as you can and enjoy yourself

    Any sort of max testing coming up following completion of sheiko?
    Yeah, after I finish Sheiko 37, I plan to to test my maxes with the first week of Sheiko 32. After that first week of Sheiko 32, I plan to do 37 again (with maxes bumped up). From there I'll go into Sheiko 40 and then re-test with the first week of 32 again. So I got Sheiko on my plate for a while.


    Monday 11/12 - Sheko 37 Wk3 WO1

    squats
    135 x 5 x 1
    160 x 4 x 2
    190 x 3 x 2
    215 x 3 x 5

    bench press
    160 x 5 x 1
    190 x 4 x 1
    220 x 3 x 2
    250 x 3 x 5 slow on the way down and powered the up

    DB flyes
    30's x 10 x 5 sets

    push-ups
    x 10 x 5 sets

    straight-arm DB laterals
    15's x 12 x 5 sets

    squats
    135 x 8 x 1
    160 x 6 x 1
    190 x 5 x 5

    Everything felt good. I was still a bit sore in the legs from flag football (lots of sprinting done on Friday) and I didn't get a chance to foam roll over the weekend. Squats felt great though and starting to get in a groove with them. My max during prep was about 280. I'm hoping to hit 315 (a personal PR and quite a lofty goal). That is what the Sheiko maxes are based on. We'll see.
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  30. #840
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
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    Originally Posted by Rypt1 View Post
    Yeah, after I finish Sheiko 37, I plan to to test my maxes with the first week of Sheiko 32. After that first week of Sheiko 32, I plan to do 37 again (with maxes bumped up). From there I'll go into Sheiko 40 and then re-test with the first week of 32 again. So I got Sheiko on my plate for a while.
    .
    You are enjoying it so why not

    Your workouts are looking solid and fun

    Best of luck with hitting a new PR
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