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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10-26-2012, 08:29 AM #811
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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10-26-2012, 08:53 AM #812
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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10-29-2012, 07:16 AM #813
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10-29-2012, 12:03 PM #814
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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10-29-2012, 12:12 PM #815
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10-29-2012, 12:19 PM #816
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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10-29-2012, 12:20 PM #817
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
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.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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10-29-2012, 12:33 PM #818
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10-29-2012, 12:50 PM #819
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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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10-31-2012, 11:38 AM #820
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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10-31-2012, 12:33 PM #821
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11-01-2012, 12:20 PM #822
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-01-2012, 06:04 PM #823
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11-02-2012, 07:25 AM #824
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-02-2012, 09:31 AM #825
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11-05-2012, 07:09 AM #826
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11-05-2012, 08:35 AM #827
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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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11-05-2012, 12:09 PM #828
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
Thanks JP!!
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.
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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11-05-2012, 12:12 PM #829
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11-05-2012, 12:26 PM #830
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-07-2012, 11:22 AM #831
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-08-2012, 08:06 AM #832
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-08-2012, 08:13 AM #833
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11-09-2012, 08:30 AM #834
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-09-2012, 10:05 AM #835
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11-11-2012, 08:54 PM #836
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11-12-2012, 02:41 AM #837
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11-12-2012, 05:24 AM #838
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11-12-2012, 11:34 AM #839
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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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11-12-2012, 11:37 AM #840
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 499
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