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  1. #871
    PURE INSANITY NaturalPursuit's Avatar
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    DUDE! Nice maxes!!! Which deadlift do you prefer now after doing both?
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  2. #872
    Registered User Rypt1's Avatar
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    Originally Posted by NaturalPursuit View Post
    DUDE! Nice maxes!!! Which deadlift do you prefer now after doing both?
    Thanks, I'm definitely happy with my bench max. I want to really get that squat max moving in the right direction. I may look at doing Sheiko with all box squats, not sure. For the deadlift, I liked both the conventional and sumo so I'll probably do a mix of both as I continue Sheiko.
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  3. #873
    Approaching Infinity Shazriki's Avatar
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    Man congratulations on that bench, great work. Can definitely slow down on that and get your squats/deads up!
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  4. #874
    Inner Builder Ccm644's Avatar
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    Originally Posted by Shazriki View Post
    Man congratulations on that bench, great work.
    This
    Well done on your maxes
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  5. #875
    Registered User Rypt1's Avatar
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    Originally Posted by Shazriki View Post
    Man congratulations on that bench, great work. Can definitely slow down on that and get your squats/deads up!
    Originally Posted by Ccm644 View Post
    This
    Well done on your maxes
    Thanks guys! Definitely no stopping on that bench. Upper body (chest/shoulders) were one of the major things I wanted to bring up this off-season. Although my squats are mediocre, I am okay with where my legs are at (they've done well in competition, thus far). Of course, I'm also working to bring them up as much as possible, so I'll continue to only get better, no ifs-ands-or-buts .

    Squats
    135 x 5 x 1
    160 x 4 x 2
    190 x 3 x 2
    205 x 3 x 1
    225 x 3 x 4

    bench press
    175 x 3 x 1
    205 x 3 x 2
    235 x 3 x 6

    DOMs on my chest were crazy from Wednesday's max attempts. Got all the reps but was glad to get done with bench.

    DB flyes
    25's x 10 x 5 sets (felt good to get the stretch)

    good mornings (standing)
    185 x 5 x 5 sets

    ab work
    3 sets

    Also did some box squats (below parallel). Squats felt great to day and I even upped the poundage (was only supposed to go to 205. I don't think my max @ 275 was so much limited due to my legs/hips but more due to my lower back. I really felt a lot of pressure there. So I'll continue to look at form more. Today felt great, though.

    Finished the first week for Sheiko 32 (for max attempts). Now back to Sheiko 37 again with some new maxes:

    Squat = 300 (was 275 last time)
    Bench press = 325 (was 315 last time)
    Deadlift = 375 (keeping it here to start)

    Let's do this
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  6. #876
    Registered User bigryan03's Avatar
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    Sweet numbers dude. I would kill for benches like yours. Have you thought about something like sheiko 40 or CMS? Those were the 2 that JP and I were deciding between before I jumped the gun and did smolov Jr lol.

    Originally Posted by Reid456 View Post
    We need to get that squat higher than your bench
    This! ^^
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  7. #877
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    Sweet numbers dude. I would kill for benches like yours. Have you thought about something like sheiko 40 or CMS? Those were the 2 that JP and I were deciding between before I jumped the gun and did smolov Jr lol.


    This! ^^
    Thank man! Yeah, my bench is decent even with my long arms. I'll be working hard to get them squats up. I plan on hitting 37 again (now) and then 40! After 40, I'll max test and then move on to doing 31 and 30.

    Monday 12/3 - Sheiko 37, Wk1 WO1

    bench press
    165 x 5 x 1
    195 x 4 x 2
    230 x 3 x 2
    245 x 3 x 5

    squats
    150 x 5 x 1
    180 x 5 x 2
    210 x 5 x 5

    DB flyes
    30's x 10 x 5 sets

    bench press
    165 x 6 x 1
    195 x 6 x 2
    210 x 6 x 4

    straight arm DB laterals
    20's x 8 x 5 sets

    good mornings (standing)
    190 x 5 x 5 sets

    killed that workout. Starting Sheiko 37 again with increased maxes. Was a busy weekend. Celebrated one birthday on Saturday (have another party for my oldest next weekend). Took the family to a Christmas parade, had a 4-H meeting, and lots of work around the house. Always a busy time of year. Looking forward to our mini-vacation over Christmas to the Wisconsin Dells. Weight is holding steady at about 20lbs over stage, right where I want to be (in that 20-25lb range versus 35-40lb over).
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  8. #878
    Registered User bigryan03's Avatar
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    In for more PR's post sheiko! You are making me antsy and I want to run it again haha.
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  9. #879
    Registered User Rypt1's Avatar
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    Wednesday 12/5 - Sheiko 37 -WK1 WO2

    deadlift
    190 x 5 x 1
    225 x 5 x 2
    265 x 4 x 2
    280 x 4 x 3

    incline bench press
    200 x 4 x 6 sets (+10lb versus last time)

    dips
    bw + 20 x 5 x 5 sets

    deadlift from boxes
    190 x 5 x 1
    225 x 5 x 2
    265 x 4 x 2
    300 x 3 x 4

    lunges
    bw+20 x 5 x 5 sets

    Another Sheiko 37 workout knocked out of the park. Tomorrow is an accessory day. Outside of bodybuilding, looking at Christmas and gifts. Kids all want a Kindle Fire HD (each). Not sure, but would like to get a projector for a "home theatre" experience. Would be great for football games and gaming. We'll see.
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  10. #880
    Registered User bigryan03's Avatar
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    I gotta stop coming in here. I am seriously thinking about running one or two cycles of sheiko. Just emailed the coach so I might be joining you soon bro! Except im a real man and will run either #30 or #40 hehehe I kid I kid.
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  11. #881
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    I gotta stop coming in here. I am seriously thinking about running one or two cycles of sheiko. Just emailed the coach so I might be joining you soon bro! Except im a real man and will run either #30 or #40 hehehe I kid I kid.
    That would be pretty sweet, Sheiko in the middle of prep. You are a glutton for some punishment but it would hurt so good. I hadn't even looked at #30 or #40. Just finished looking at them, yeah they definitely look like you'll need your "big boy" pants on for them. Don't worry, only a few more weeks and I'll be hitting #40. I think I'll do #37 (now) -> #40 -> #32 (max testing) -> #31 -> #30 -> #32 (max testing). That is, if my body holds out. So far so good!
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  12. #882
    Registered User bigryan03's Avatar
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    Originally Posted by Rypt1 View Post
    That would be pretty sweet, Sheiko in the middle of prep. You are a glutton for some punishment but it would hurt so good. I hadn't even looked at #30 or #40. Just finished looking at them, yeah they definitely look like you'll need your "big boy" pants on for them. Don't worry, only a few more weeks and I'll be hitting #40. I think I'll do #37 (now) -> #40 -> #32 (max testing) -> #31 -> #30 -> #32 (max testing). That is, if my body holds out. So far so good!
    Hehe im just messin brah But seriously we should run 40 together! (nohomo). JP and I had that plan, but I bailed and did smolov jr.
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  13. #883
    Registered User Rypt1's Avatar
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    Originally Posted by bigryan03 View Post
    Hehe im just messin brah But seriously we should run 40 together! (nohomo). JP and I had that plan, but I bailed and did smolov jr.
    yeah, I know
    I'd consider running 40 with you (nohomo ... well, maybe just a lilttle)
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  14. #884
    Registered User bigryan03's Avatar
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    Originally Posted by Rypt1 View Post
    yeah, I know
    I'd consider running 40 with you (nohomo ... well, maybe just a lilttle)
    Fk yes! Ill post back in here as soon as I here back from the coach!
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  15. #885
    PURE INSANITY NaturalPursuit's Avatar
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    how u likin round 2 of 37?

    Workouts have been GREAT!

    increased maxes=winning!!!
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  16. #886
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    So Sheiko #29, Week 3 / Day 3 has listed an exercise "Press" for 5 sets of 4. I was going to do OHP with a barbell or do you think this is maybe DB Bench press. How had you interpreted it?
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  17. #887
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    Originally Posted by NaturalPursuit View Post
    how u likin round 2 of 37?

    Workouts have been GREAT!

    increased maxes=winning!!!
    Definitely loving it so far. Eager to get to 40 which looks like it will be a real toughie!

    Originally Posted by demonwareltd View Post
    So Sheiko #29, Week 3 / Day 3 has listed an exercise "Press" for 5 sets of 4. I was going to do OHP with a barbell or do you think this is maybe DB Bench press. How had you interpreted it?
    Yeah, I took it as a shoulder exercise. I did the seated shoulder/military press.
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  18. #888
    Registered User Rypt1's Avatar
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    Friday 12/7 - Sheiko #37 WK1 WO3 (pass 2)

    bench press
    165 x 7 x 1
    180 x 6 x 1
    195 x 5 x 1
    210 x 4 x 1
    230 x 3 x 2
    245 x 2 x 2
    230 x 3 x 2
    210 x 4 x 1
    195 x 6 x 1
    180 x 8 x 1
    165 x 10 x 1

    DB flyes
    35's x 10 x 2 sets
    30's x 10 x 3 sets

    squats
    160 x 5 x 1
    190 x 5 x 2
    225 x 3 x 2
    240 x 3 x 5

    skull crushers
    70 x 12 x 5 sets

    good mornings (seated)
    135 x 5 x 1
    145 x 5 x 1
    150 x 5 x 3 (reps PR - most weight I've tried with seated version)

    Good workout for this 2nd pass at Sheiko 37. Upped my squat max from 280 to 315. Feeling some pressure in the middle of my chest on the left side. Actually started last Friday (after Wednesday's max attempts). I've been able to work around it thus far. Hopefully it is just a slight strain. Hasn't really been an issue thus far, but will continue to watch it. Finished the workout and did some foam rolling right away. Also did some new measurements. My last ones were about 8 weeks ago (and 10lbs lighter).

    biceps: 15.5" - > 16.25"
    quads: 23.5" -> 24.5"
    waist: 32.5" -> 34.0" (gaining dat dere fatz)
    chest: 41" -> 43.75"
    forearm: 12.5" ->12.75"

    Still feeling lean on my arms and legs. All fat has pretty much gone to my stomach/lower back. Typically it is more spread over my body. Still in that +20-25lb over range (versus the typical 35-40). Plan to hover her for a while.
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  19. #889
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Have you gotten the urge at all during your sheiko routines to just push yourself a bit more after doing all your work sets on days you feel really strong? For example, after deadlifting for 19 sets, maybe you throw an extra 20-30 lbs on the bar for a single or double and just see how heavy it feels? Or have you been pretty disciplined to only retest maxes between cycles and the rest of the time stick to the prescribed reps/sets/weights?
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    Originally Posted by demonwareltd View Post
    Have you gotten the urge at all during your sheiko routines to just push yourself a bit more after doing all your work sets on days you feel really strong? For example, after deadlifting for 19 sets, maybe you throw an extra 20-30 lbs on the bar for a single or double and just see how heavy it feels? Or have you been pretty disciplined to only retest maxes between cycles and the rest of the time stick to the prescribed reps/sets/weights?
    Was gunna ask the same question! Some days are really tough to hold back on!
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  21. #891
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    Have you gotten the urge at all during your sheiko routines to just push yourself a bit more after doing all your work sets on days you feel really strong? For example, after deadlifting for 19 sets, maybe you throw an extra 20-30 lbs on the bar for a single or double and just see how heavy it feels? Or have you been pretty disciplined to only retest maxes between cycles and the rest of the time stick to the prescribed reps/sets/weights?
    Originally Posted by NaturalPursuit View Post
    Was gunna ask the same question! Some days are really tough to hold back on!
    So far I've been disciplined. I may add an extra rep here or there, though on some of the heavier stuff.
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  22. #892
    Registered User Rypt1's Avatar
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    So much for only 3 to 5 inches of snow. We got hammered with about 14. Spent at least an hour last night shovelling and then at 5am spent another shovelling the drive way. We have a snowblower but the shear pins broke off on the first pass. Was worried that this workout wouldn't go all that well. I'm also nursing a slight strain on my left pec, near the sternum, if that is what it is. Doesn't really hurt, just feel like some pressure, kinda weird. Oh well, gotta keep moving forward.

    Monday 12/10 - Sheiko 37 Wk2 WO 1

    squats
    160 x 5 x 1
    190 x 4 x 2
    220 x 3 x 2
    250 x 2 x 5

    bench press
    165 x 5 x 1
    195 x4 x 1
    230 x 3 x 2
    260 x 2 x 6 (was worried going in but killed them anyway)

    DB flyes
    30's x 11 x 5 sets

    push-ups
    x 11 x 5 sets

    squats
    175 x 3 x 1
    205 x3 x 1
    235 x 3 x 4

    good mornings (standing)
    135 x 6 x 5 sets (back was a bit tired from all that snow shovelling and dem squats, kept it safe)

    straight arm DB laterals (seated)
    20's x 9 x 5 sets

    Good workout overall even though I generally feel more lethargic and slow when we get a big dump of snow. Everything just seems a bit more slower paced when there is a ton of snow on the ground. Feeling great right now, though.
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  23. #893
    Top Secret Nutrition Rep demonwareltd's Avatar
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    I love snow so u r a lucky sob in my book! And what is this bench pressing more than you squat business?!
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  24. #894
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    Sorry to hear about the snow...I don't like it!

    I like the liquid sunshine we have here. No shoveling needed.
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  25. #895
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    Fk all you strong pressers in this section

    You're planning for a meet, correct? If so, when is it again?
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  26. #896
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    I love snow so u r a lucky sob in my book! And what is this bench pressing more than you squat business?!
    Yeah, I know, I'm working on it hard. My squats are more limited by my lower back and how it feels. I play it fairly safe since I've had a few slipped discs but I've been working on form and they are moving in the right direction. Won't be long before I'm squatting more.


    Originally Posted by deltpecx View Post
    Sorry to hear about the snow...I don't like it!

    I like the liquid sunshine we have here. No shoveling needed.
    I don't mind the snow, just hate the shovelling part
    Actually driving in it is a real pain but the city is pretty good about getting the roads cleared. Back in New Mexico, if we had half an inch, the city would be at a stand-still and there would be wrecks everywhere.


    Originally Posted by bigryan03 View Post
    Fk all you strong pressers in this section

    You're planning for a meet, correct? If so, when is it again?
    Hehe, no meet currently planned. I want to really get them squats and deadlifts up. Once those are even in the range of mediocre, then I might consider it.
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  27. #897
    PURE INSANITY NaturalPursuit's Avatar
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    DAMN is your pressing great! gotta bring my bench up to yours bro!!!
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  28. #898
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    Damn man! I just caught up! Nice maxes. Bench is off the charts!

    I wish I responded to Sheiko like some people do because it's a lot of fun! You've made some nice progress!
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  29. #899
    Registered User Rypt1's Avatar
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    Originally Posted by jpfaherty View Post
    Damn man! I just caught up! Nice maxes. Bench is off the charts!

    I wish I responded to Sheiko like some people do because it's a lot of fun! You've made some nice progress!
    Thanks jp! Yeah, wish my squat/deadlift was there too. Challenge accepted, will get them there.


    Wednesday 12/12 - Sheiko 37 WK 2 WO2

    deadlift
    190 x 6 x 1 (was only supposed to do 4)
    225 x 5 x 2 (was only supposed to do 4)
    275 x 4 x4 (was only supposed to do 265)

    bench press
    165 x 5 x 1
    195 x5 x 2
    230 x4 x 5

    DB flyes
    35's x 10 x 5 sets (+5 lbs versus typical)

    deadlifts
    225 x 5 x 1 (supposed to be 190)
    275 x 4 x 1 (supposed to be 225)
    295 x 3 x 2 (supposed to be 265)
    315 x 3 x 5 (supposed to be 280)

    lunges
    bw x 8 x 5 sets

    Another good workout. Figured I'd up the ante on deadlifts and work on bringing up things up. Went well. Still nursing a strain or something on my left pec near my sternum. Hasn't affected lifts at all, just feels like pressure, almost like I need to pop my sternum/adjust it. Icing it and definitely monitoring it carefully.
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  30. #900
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    Originally Posted by Rypt1 View Post
    ... Back in New Mexico, if we had half an inch, the city would be at a stand-still and there would be wrecks everywhere.
    That's how it is here.
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