No adversity can slow this train (Journey to the stage in 2012)

[NaturalPursuit]

DUDE! Nice maxes!!! Which deadlift do you prefer now after doing both?

[Rypt1]

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.

[Shazriki]

Man congratulations on that bench, great work. Can definitely slow down on that and get your squats/deads up!

[Ccm644]

Man congratulations on that bench, great work.

This
Well done on your maxes

[Rypt1]

Man congratulations on that bench, great work. Can definitely slow down on that and get your squats/deads up!

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

[bigryan03]

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.

We need to get that squat higher than your bench

This! ^^

[Rypt1]

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).

[bigryan03]

In for more PR's post sheiko! You are making me antsy and I want to run it again haha.

[Rypt1]

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.

[bigryan03]

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.

[Rypt1]

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!

[bigryan03]

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.

[Rypt1]

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)

[bigryan03]

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!

[NaturalPursuit]

how u likin round 2 of 37?

Workouts have been GREAT!

increased maxes=winning!!!

[demonwareltd]

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?

[Rypt1]

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!

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.

[Rypt1]

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.

[demonwareltd]

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?

[NaturalPursuit]

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!

[Rypt1]

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!

So far I've been disciplined. I may add an extra rep here or there, though on some of the heavier stuff.

[Rypt1]

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.

[demonwareltd]

I love snow so u r a lucky sob in my book! And what is this bench pressing more than you squat business?!

[deltpecx]

Sorry to hear about the snow...I don't like it!

I like the liquid sunshine we have here. No shoveling needed.

[bigryan03]

Fk all you strong pressers in this section

You're planning for a meet, correct? If so, when is it again?

[Rypt1]

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.

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.

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.

[NaturalPursuit]

DAMN is your pressing great! gotta bring my bench up to yours bro!!!

[jpfaherty]

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!

[Rypt1]

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.

[deltpecx]

... 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.