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

[jpfaherty]

Sheiko right out of the gates? I like your style

I did the same and didn't regret it for one second! Strength gains came back QUICK!

Rypt (how the hell do I not know your name? lol) - You still diggin sheiko? 37 is where it get's tougher so be ready for it! It's fun though

[Rypt1]

I did the same and didn't regret it for one second! Strength gains came back QUICK!

Rypt (how the hell do I not know your name? lol) - You still diggin sheiko? 37 is where it get's tougher so be ready for it! It's fun though

Hey JP, my name is Carson. So far I'm really liking Sheiko and it hasn't seemed too difficult. My back has been somewhat stiff from the squats and deadlifting but legs have been ready to go. Just been putting in extra foam rolling prior to workouts.

[Rypt1]

Wednesday 10/10 - Sheiko WK2, WO2

Deadlift to knees
185 x 3 x 1 set
215 x 3 x 1
250 x 3 x 2
270 x 2 x 4

bench press
145 x 6 x 1 sets
175 x 6 x 2
195 x 6 x 4 sets

DB flyes
30's x 10 x 5 sets

lat DB lifts (exercise I made up)
17.5'sx 10 x 5 sets

deadlift from pins
200 x 4 x 1 set
235 x 4 x 1
270 x 4 x 2
290 x 4 x 4

lunges
bw x 5 x 5 sets

Good Sheiko workout. Got it done in about 70 minutes, so everything flowed really well. I overlapped stuff where I could and kept rest between 60 to 90 seconds on most exercises. The deadlift from pins, though, were pretty tough so I upped rest to 2 minutes. The lat lifts I basically made up. I hold two dumbbells and prepare like I'm going to do a from DB raise for shoulders. I raise the dumbbells about 40-50% of the way only using the feel of my lats (almost like doing a front lat spread). I really feel it hitting the lats decently (and the lower chest a bit). Tomorrow is an accessory day. Looking forward to Friday as well, gonna play some flag football with the guys at work over lunch.

[Ccm644]

Sheiko workouts are looking good and your enjoying it which is the main thing!!

[Vanguard1965]

Doing good! How is your weight and diet going?

[Bnizzle163]

Sheiko isn't too difficult as long as you can deal with a lot of volume and long workouts. Since the intensity is fairly low, it's definitely a manageable program. Just remember to EAT to grow!

[NaturalPursuit]

sheikos lookin great bro!!! thoughts thus far?

[Rypt1]

Sheiko workouts are looking good and your enjoying it which is the main thing!!

Thanks! Sheiko is much different from what I'm used to doing, so the change of pace has been really nice. Really wanting to improve my chest further as well.

Doing good! How is your weight and diet going?

Thanks! I'm a big believer in the anabolic window after a competition is open very wide. So I like to sling shot up a bit. I'm up about 10lbs right now and I'm happy with that. In fact, I'm surprised at how vascular I am in the arms. It seems after each contest, the way the body changes is so different. I feel like my metabolism is back quite a bit a well. Right now I'm doing about 3500 calories consistently without weight fluctuations over the last few days. After this sling shot, I'm slowing things down a bit to really figure out what I'm going to do macro wise. I'd like to say within about 20-25lbs of contest shape, so hopefully put on 0.5lb per week. I'm also thinking of doing a power lifting meet (never done one) as a motivator.

Sheiko isn't too difficult as long as you can deal with a lot of volume and long workouts. Since the intensity is fairly low, it's definitely a manageable program. Just remember to EAT to grow!

Definitely. So far I really haven't been too sore and no joint problems or anything. Only my back has been stiff in the mornings but after a few hours it feels great. Definitely eating, following the "see-food" diet, somewhat.

sheikos lookin great bro!!! thoughts thus far?

Alex, I'm really liking Sheiko so far. I guess I'm wondering whether it would be better to run 29 again but with may 10-20lbs higher on maxes or move on to one of the other templates (is 37 supposed to be the next one? I always forget). I really do think there is something to hitting a body part many times per week, at least it seems to do well for me. I think I'm going to take some baseline body measurements (never done prior) and keep a monthly record.

[Rypt1]

Thursday 10/11/12 (see that 10, 11, 12) - accessory lifts

BB curls
80 x 10
80 x 10
80 x 10
70 x 8

reverse 1-arm curls
47.5 x 10
47.5 x 10
47.5 x 10
47.5 x 10

lying leg curls
115 x 10
115 x 10
115 x 10
115 x 10

DB laterals
40's x 12 x 5 sets

pull-ups
bw x 10
bw x 8
bw x 6 (all reps very slow and controlled)

seated calf raises
2 plates + 10 x 10 x 4 sets
2 plates + 10 x 10 + DS 1 pl x 10

trciep pull-downs
117.5 x 12 x 5 sets

kneeling ab bends
170 x 18 x 4 sets

Workout was okay, took a while to get warmed up. Tricep stuff felt good (felt dropping the weight with better form really isolated them). Also got some foam rolling and stretching in. Looking forward to Sheiko Wk2 WO #3 tomorrow as well as some flag football at lunch.

Also took some first pass measurements while still relatively lean:

arms: 15.5" (cold, no flexing)
quads: 23.5"
waist: 32 "
chest 41"
forearms 12.5"

Don't even know if these are decent, just good to have a baseline to build from.

[bigryan03]

You came up looking great bro! Congrats on bringing an awesome package.

[Rypt1]

You came up looking great bro! Congrats on bringing an awesome package.

Thanks Ryan! I really appreciate it. Definitely had a blast on stage. I'll be looking forward to how things go with your prep as well. You are really starting at a really good spot based on your latest pics.


Friday 10/12/12 - Sheiko Wk2 WO3

Squats
135 x 5 x 1 set
155 x 4 x 1
175 x 3 x 2
200 x 2 x 5

bench press
145 x 5 x 1 set
175 x 4 x 1
195 x 3 x 2
230 x 2 x 2
210 x 3 x 1
185 x 5 x 1
155 x 7 x 1

DB flyes
30's x 10 x 5 sets

squats
135 x 5 x 1 set
155 x 5 x 2
175 x 4 x 4

good mornings
160 x 5 x 5 sets

Gonna make an adjustment on the fly for week 3. I'm feeling stronger already, so I'm going to go ahead and up my bench max from 280 to 290 for the spreadsheet. Squats and deadlifts I'll hold steady.

Great workout this morning. I'm really enjoying Sheiko #29 thus far. One thing I've concentrated on with bench during this time (since Sheiko is lighter and a lot of practice) is:

1. moving my grips out wider
2. Slowing the down movement and powering up. Usually I'd just try to get the set done as quick as possible.

There is a power lifting meet in December, it only has bench and deadlift. I assume no squats due to some kind of insurance/liability?? I'd like to target the meet but it is on Dec 8th. Two of my kids have birthdays on Sunday, December 9th. The 8th would be the perfect date for one of their birthday parties, so not sure if the wife would approve.

In other news, taking the wife to a dinner theatre tomorrow. Sounds like some really good food will be served:

Herb Roasted Chicken
Garlic Parmesan Potatoes
Tossed Green Salad with Edith's Special Bayou Ranch dressing
Deacon Dan's Homemade Rustic 6-Grain Bread
Ginger Glazed Carrots
Wedding Cake

I shall eat and not a care will be given ...

[Rypt1]

Just to give myself a placeholder, I plan to finish Sheiko #29, jump right into Sheiko #37 and then do the first week of Sheiko 37 for max testing. If I do end up working towards that power lifting meet on Dec 8th, I may need to adjust a little

[Shazriki]

This is awesome, everyone is getting on the russian PL routines. I call it "The Russian Winter". Stoked to see your continued progress

[Rypt1]

Monday 10/15 - Sheiko Wk 3 WO 1

squats
140 x 5 x 1 set
165 x 4 x 1
190 x 3 x 2
215 x 2 x 4

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

DB flyes
30's x 10

push-ups
x 10 x 5 sets

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

squats
135 x 3 x 1
150 x 3 x 1
175 x 3 x 1
200 x 3 x 4 sets

good mornings
160 x 5 x 5 sets

Hips were still sore from Friday. Played flag football at noon and the sprinting really made me sore for the last few days. Squats felt okay but soreness definitely affected them. Bench felt good and strong. No pains so far to elbows or joints, so that's good. Only lower back stiffness but foam rolling has helped a lot.

[demonwareltd]

It is indeed Sheiko everywhere you look! First Alex and now you! I had initially planned on doing Wendler's 5/3/1, but it looks like Sheiko 29 is the place to be

[Rypt1]

It is indeed Sheiko everywhere you look! First Alex and now you! I had initially planned on doing Wendler's 5/3/1, but it looks like Sheiko 29 is the place to be

Yeah, so far I really like it. It is so different from what I am used to. I have done 5/3/1 prior and it was okay but I like a bit more volume. We'll see if the maxes improve after running 29, then 37 and the first week of 32 (where max testing occurs on workout 2)

[Rypt1]

Just to give myself a placeholder, I plan to finish Sheiko #29, jump right into Sheiko #37 and then do the first week of Sheiko 37 for max testing. If I do end up working towards that power lifting meet on Dec 8th, I may need to adjust a little

Meant to say Sheiko #29 -> Sheiko #37 -> first week of Sheiko #32 for max testing

[jpfaherty]

Moses, "dat dere Russian Winter" I like it!

[Rypt1]

Wednesday 10/17 - Sheiko WK 3 WO 2

[Udeadlift off box[/U]
185 x 3 x 1 set (first time doing this exercise)
215 x 3 x 1
235 x 3 x 2

bench press
145 x 5 x 1 set
175 x 4 x 1
205 x 4 x 1
235 x 2 x 3
245 x 2 x 2
235 x 3 x 2

DB flyes
30's x 10 x 5 sets

lat lifts
20's x 10 x 5 sets

deadlift from pins
215 x 4 x 1 set
250 x 4 x 2
290 x 3 x 2
325 x 2 x 3

lunges
x 5 x 5 sets

Been uber-busy and haven't had time to review other logs (sorry). Best Sheiko workout yet from a bench perspective. I thought the 245 sets would be hard but they were easy, nice and slow controlled on the way down and powered up. The deadlifts from pins were pretty tough at 325 but got it done. Tomorrow is an accessory day.

[NaturalPursuit]

Alex, I'm really liking Sheiko so far. I guess I'm wondering whether it would be better to run 29 again but with may 10-20lbs higher on maxes or move on to one of the other templates (is 37 supposed to be the next one? I always forget). I really do think there is something to hitting a body part many times per week, at least it seems to do well for me. I think I'm going to take some baseline body measurements (never done prior) and keep a monthly record.

glad to hear you like it! and yep 37 after

I agree with the frequency...which is why I'm hittin almost every muscle 3x per week...smart idea to keep some type of record!!

[deltpecx]

Do you have another show coming up?

[Rypt1]

Do you have another show coming up?

Nope, into offseason/improvement mode. I may look at some shows in late 2013 but it will most likely be 2014 before I get back on stage.


Thursday 10/18 - Sheiko wk3 - Accessory day

BB curls
95 x 6
95 x 6
75 x 11
75 x 9
65 x 10

1-arm reverse curls
50 x 10 x 3 sets

leg curls
120 x 10 x 4 sets

DB laterals
40's x 13
40's x 13
40's x 13
40's x 13
40's x 13

glute/hip BB bridges
135 x 12
155 x 12
155 x 12

pull-ups
bw x 10
bw x 9
bw x 8

seated calf raises
2pl + 15 x 10 x 2 sets
2pl x 10 x 3 sets

tricep pull-downs
117.5 x 13
117.5 x 13
117.5 x 13
117.5 x 13
117.5 x 13

kneeling ab bends
175 x 18 x 3 sets
140 x 20

Good workout but lolly-gagged a bit (people ask me questions here and there and I talk to much at times).

[Rypt1]

Friday 10/19 - Sheiko Wk3 WO3

squats
125 x 5 x 1 set
150 x 4 x 1
175 x 3 x 2
200 x 3 x 6 (+DS on last set of 135 x 5)

bench press
145 x 5 x 1 set
175 x 4 x 1
205 x 3 x 2
235 x 3 x 7

DB flyes
25's x 10 x 3
25's x 11 x 2

military press
135 x 4 x 5 sets

Good mornings
165 x 5 x 5 sets

Week 3 of Sheiko in the books, bring on week #3. Feeling great about where I'm at and looking forward to seeing a new PR hopefully in about 6 weeks

[Rypt1]

Monday 10/22 - Sheiko Wk 4 WO 1

squats
125 x 5 x 1 set
150 x 4 x 1
175 x 3 x 3
200 x 3 x 5

bench press
160 x 5 x 1 set
190 x 5 x 1
220 x 3 x 5

DB flyes
30's x 10 x 5 sets

dips
bw x 8 x 5 sets

straight-arm DB laterals
12.5's x 13 x 5 sets

hack squats
2pps x 5 x 2 sets
2pps + 10ps x 4 x 2
2pps + 25ps x 3 x 3

BB good mornings
165 x 5 x 1 set
170 x 5 x 4 sets

Starting the final week of Sheiko #29. Really liking it as it is so different from what I'm used to. Looking forward to jumping right into #37 next week. So far this young offseason has been going well lift wise. Weight is up about 14lbs, hoping to hover around the 12-15lb range for a while.

[demonwareltd]

Sounds like the Sheiko has been treating you really well! Have you been keeping up with any cardio while on it? My biggest issue coming off a contest, besides binge eating like there is no tomorrow, is my lack of desire to keep up a moderate amount of cardio. It really does wonders though to help keep off fat gains from the massive eats.

I'm still on the fence about whether to run Sheiko or Wendler's 5/3/1 come mid-November....

[hamiltronj]

Looks solid in here man. Hope everything is going good brother.

[Rypt1]

Sounds like the Sheiko has been treating you really well! Have you been keeping up with any cardio while on it? My biggest issue coming off a contest, besides binge eating like there is no tomorrow, is my lack of desire to keep up a moderate amount of cardio. It really does wonders though to help keep off fat gains from the massive eats.

I'm still on the fence about whether to run Sheiko or Wendler's 5/3/1 come mid-November....

Yeah, really liking Sheiko which I thought would hit my chest hard (which it is) but it is definitely doing a number on my legs and back. I think in the long run my squats and deadlifting will really start to improve after this, both of which are still relatively new exercises for me. Yeah, I hear you about the post contest binging. I'm going to try to stay in the +12-15lb range for a while. After my first contest, I shot up by about 30lbs after about 10 days. So far, I'm up about 15lbs. In terms of cardio, I'm doing 1 or 2 sessions,burning maybe 200kcal in each. Nothing major, more for rehab for soreness and stretching. I've also been playing a little flag football with co-workers once a week, so that gives me some HIIT. I did the Wendler's 5/3/1 last winter and at least for me, I didn't like it. The volume was lacking. My squats and deadlifting did improve quite a bit, though, but my benching really suffered compared to the high volume work I had been doing prior. In my prior setup, I got up to 305 on bench and after 5/3/1, my max had decreased to 290. I'm hoping with Sheiko, I can get to the 6plate club (315), we'll see.

Looks solid in here man. Hope everything is going good brother.

Thanks man! Things have been busy with the kids and work, so I haven't had much time in here but the lifting is going very well, really enjoying Sheiko.

[NaturalPursuit]

Sheiko is givin your lifts a HUGE bump bro! I'm sure u'll get up to that 6 plate club soon enough!

[Rypt1]

Sheiko is givin your lifts a HUGE bump bro! I'm sure u'll get up to that 6 plate club soon enough!

Thanks man! I'll at least have fun trying to get there.


Wednesday 10/24 Sheiko Wk 4 WO2

Weight = 189.0 (+14.4lb versus early morning pre-stage)

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

deadlift
135 x 5 x 1
180 x 3 x 1
215 x 3 x 1
250 x 3 x 2
290 x 3 x 2
305 x 2 x 2
290 x 2 x 3

bench press
145 x 5 x 1
175 x 5 x 1
205 x 5 x 4

DB flyes
30's x 10 x 5 sets

DB lat lifts
17.5's x 12 x 5 sets

Hadn't logged weight in a while. I'm about 14lbs over stage weight (probably really 10-12 lbs when fully carbed up as I was probably not quite full when I hit the stage). Feeling good about where my weight is at. I'll probably do 4 days in surplus and 3 days in deficit (near maintenance) for a bit. I'm hoping to say within 15-20lbs of stage weight for a while.

Workout was good. I thought 250 on the bench would be really tough but I had a good rhythm, slow down and powered the up. Deadlifts were really tough at 305, so I've gotta lot of work to do here with hip strength but this is what all this is about, so I'll continue to hit things hard. Tomorrow is a small accessory day and Friday is the final day of Sheiko 29 and then on to #37.

[Rypt1]

Thursday 10/24 - Sheiko Wk 4 accessory day

BB curls
95 x 7
95 x 7
75 x 11
75 x 10
65 x 10

reverse 1-arm curls
50 x 11
50 x 11
50 x 11 + DS 30 x 15

leg curls
122.5 x 10 (+2.5lb vs last week)
122.5 x 11
122.5 x 10
122.5 x 10

DB laterals
35's x 10 x 8 sets

BB hip extensions (glute bridges)
155 x 12
175 x 12
185 x 12

pull-ups
bw x 11
bw x 10
bw x 9

seated calf raises
2 plates x 12 x 5 sets

tricep pull-downs
115 x 12 x 6 sets

kneeling ab bends
115 x 20
130 x 20
150 x 20

lying leg lifts
x 20

Good workout, fast paced. Kept rest to 40 to 60 seconds on most exercises. Ready for the last Sheiko 29 workout tomorrow!