Ok, been on here long enough and have finally decided to create a journal. More than likely it will be only me on here but if you should decide to sub, i appreciate any comments you may have.
With that said, my current routine for the past 4 months is 5/3/1. I have seen tremendous results from this program and would recommend it to anyone looking for strength and size gains. I know any routine will work given the determination and goal of the user, but from my experience 5/3/1 has everything I need to meet my goals.
In the joy of the new year I've decided to take a break for January and attempt Sheiko #37. I'm not expecting significant gains, however it has been a goal of mine for quite a while to give it a go so I figured no better time than the new year!
Current Stats:
BW: 235
BF: 15-16% roughly
Height: 6'2"
Goal: (When I get there; as long as it takes)
Bench 350
Squat 400
Deadlift 400
Current Maxes:
Bench: 315
Squat: 350
Deadlift: 350 (By far my worst lift but working on it) For Sheiko I've reduced my max to 315 to work on my form.
For those of you unfamiliar with Sheiko, it is the Russian Powerlifting program created by Boris Sheiko. There are many templates with lots and lots of volume. #37 and #29 are considered the beginner programs. 3x/week full body.
Week 1:
Monday:
Bench
1x5 - 160
2x4 - 190
2x3 - 220
5x3 - 235
Not too bad. Light warmup and foam rolling in between sets. chalk was heavy and the sweat was flowing. short rest beginning sets, roughly 2 min last sets.
Squat
1x5 - 175
2x5 - 210
5x5 - 245
Once I got to the 5x5 i was pretty taxed. 2.5 min rest between these. low bar, 2-3 in below parallel, exploded up. felt good. tough, but effective.
Dumbbell Fly (Incline)
5x10 - 25's
A great rest before next bench session.
Bench
1x6 - 160
2x6 - 190
4x6 - 205
4x6's were tough - VERY tough. It's all mental at this point and I pushed through.
Good Mornings
5x5 - 190
Again, a solid finisher. I hate GM's with a passion, mostly because I suck at them.
Duration: 1:40
Cardio
Low intensity - 20 min treadmill on incline of 15 @ 4.4 mph. 400kcal per the computer. easy cool down.
Absolutely crazy session. I felt good and still feel good. Hunger will be at an all time high I can already tell!
Now off to watch the South Carolina game! Go Cocks!
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01-02-2012, 08:30 AM #1
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
The Mortman Cometh: 5/3/1 Log with a splash of Sheiko
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01-02-2012, 01:43 PM #2
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01-02-2012, 01:46 PM #3
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01-02-2012, 01:53 PM #4
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01-03-2012, 04:02 AM #5
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 1:
Tuesday
Rest Day
Every muscle in my body is sore. Haven't had this feeling in a while. My body will adjust. DL day tomorrow. FML{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-03-2012, 07:27 AM #6
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01-04-2012, 05:46 AM #7
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 1
Wednesday
DL
1x5 - 160
1x5 - 190
3x4 - 225
4x3 - 235
felt good on these. solid pulls
Incline Bench
6x4 - 205
Nice cool down. chest was still sore from monday so this helped pump some blood in there
Dips
5x5 - BW wasn't even going to attempt weight.. starting easy and moving gradually = key to success
Rack Pulls
1x5 - 160
2x5 - 190
2x4 - 225
4x3 - 250
Pulls felt great. Chalked up a bunch.. hands were beat up as well as shins but all worth it in the end..
GHR
5x5-BW
LOVE these.
Decline Crunches
2x15 - BW
This was a solid finisher - tough, but effective.
Duration:
1:45
Pushing cardio until tomorrow as I am spent! Funny thing is I wasn't exhausted from the volume, but more sore in my hands and shins.. to be expected with the volume i suppose.. good thing is the volume itself isn't the issue and my hands/shins will adjust soon.
Can't wait for 8 hrs of work today! Green Tea here i come!{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-05-2012, 04:37 AM #8
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 1
Thursday
Active Recovery Day
20 min treadmill - low intensity 15 incline 4.4 mph 450kcal
feeling good from DL's yesterday.. good kind of sore...{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-06-2012, 05:17 AM #9
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 1
Friday
Bench Press
1x7 - 160
1x6 - 175
1x5 - 190
1x4 - 205
2x3 - 225
2x2 - 240
2x3 - 225
1x4 - 205
1x6 - 190
1x8 - 175
1x10 - 160
nice reps and sets here.. nothing too crazy.. shoulders and upper back still sore from wednesday so fighting to keep shoulder blades pinched posed an added challenge!
DB Fly (Incline)
5x10 - 35's
Easy cooldown
Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x3 - 265
Good session overall. had tons of energy today.. no real issues moving weight.
Tri Pushdowns (V-bar)
5x10 - 1@65, 4@75
pushdowns have always been easy to me..
GHR
5x5
Cardio
Low intensity - 20 min Treadmill 15 incline@4.4 mph (18 min) 3.5 (2 min) 427 kcal
Hell of a day!{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-06-2012, 11:20 AM #10
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01-07-2012, 10:38 AM #11
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 1
Saturday
Cardio
Treadmill - low intensity
25 min total 460kcal 10 min run @6.00 avg , 10 min 15 incline, 4.4mph, 5 min cooldown
can't wait for 2 separate squat sessions on Monday!!{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-07-2012, 01:10 PM #12
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01-07-2012, 02:21 PM #13
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01-09-2012, 10:04 AM #14
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 2
Monday
Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x2 - 280
These felt good. definitely needed the foam roller this morning! Body is getting accustomed to the volume!
Bench
1x5 - 160
1x4 - 190
2x3 - 225
5x2 - 255
The last set was killer. My head was telling me i was tired at set 3, but i knew i really wasn't.. focused and pounded the last 2 sets out!
A) DB Fly
5x10 - 40s
B) Pushups (Decline) 5x10 BW
A, B, rest - style here.. def taxing but still a nice cool down before next round of squats
Squat
1x3 - 195
1x3 - 230
4x3 - 265
Still had nice, solid depth and explosiveness.
GM
5x5 - 210
These were a lot easier than the 190 last week.
Duration: 1:40{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-10-2012, 03:41 PM #15
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01-11-2012, 10:00 AM #16
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 2
Wednesday
DL (Pause at Knees)
3x4 - 225
2x4 - 265
2x4 - 315
Since I set my DL lower than my actual max, i upped the weights today.. feeling good so i figured why not?
Bench
1x5 - 160
2x5 - 190
5x4 - 225
All of these felt great. Bench is really improving due to the 3/week pressing.
DB Fly (Incline)
5x10 - 40s
DL
2x4 - 225
2x3 - 265
5x3 - 295
My hands were on fire after these! Callouses opened on one! ouch..
GHR
5x5 - BW
After all the deads, these were tough.
Rest up for Friday!{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-11-2012, 01:24 PM #17
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01-11-2012, 02:50 PM #18
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
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01-13-2012, 09:44 AM #19
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 2
Friday
Squat
1x4 - 175
1x4 - 210
2x3 - 245
6x3 - 265
Light PVC and Foam rolling beforehand.. good working sets..
Bench
1x6 - 160
1x5 - 190
2x4 - 225
2x3 - 235
2x2 - 255
1x4 - 235
1x5 - 225
1x6 - 190
1x7 - 160
These are prob my fav part of Sheiko. Always look forward to these sets.
DB Fly (Incline)
5x10 - 45s
Tri Pushdowns (V bar)
5x10 - 75
Squat
1x3 - 195
1x3 - 230
4x2 - 265
These felt great. Set 3 of the doubles I went ahead with 4 reps instead of 2 cutting it down to 3 total sets..
GHR
5x5 - BW
Duration: 2 hrs
The second round of squats took up a bit more time than the usual 1:40.. Well Worth it.
Cardio tomorrow. Food now.{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-14-2012, 10:07 AM #20
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01-14-2012, 03:13 PM #21
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01-16-2012, 01:27 PM #22
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 3
Monday
Squat
1x5 - 175
2x4 - 210
2x3 - 245
5x3 - 280
All felt pretty good.. last few sets were tough
Bench
1x5 - 160
1x4 - 190
2x3 - 225
5x3 - 255
Five sets of 3 was the same as the 2x2 from Friday.. practiced a slight pause at the bottom of the first rep of each set.
DB Fly Flat
5x10 - 50s
superset with
Pushups (Decline) 5x10
a good pump from these.
Squat
1x5 - 175
1x5 - 210
5x5 - 245
Only did 4 sets of the 245.. 3x5 and then 1x10
5 reps was super easy and I had it in me so I pushed out 10! Who needs cardio after a final set like that? heart was pumping!
Abs
3x10 - Ab wheel
Sushi buffet for lunch. Best part of the day.{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-16-2012, 04:41 PM #23
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01-18-2012, 09:36 AM #24
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
Week 3
Wednesday
DL (pause at knee)
1x4 - 160
2x4 - 225
2x4 - 245
4x4 - 275
grip was shot on last ones..
Bench
1x6 - 160
1x5 - 190
2x4 - 225
2x3 - 240
2x2 - 255
2x3 - 240
1x4 - 225
1x5 - 205
1x6 - 190
1x7 - 175
1x8 - 155
Pyramid from Fri. lil tougher due to the DL but not hard..
DB Fly Incline
5x10 -40s
Rack Pulls
3x5 - 225
4x4 - 275
Had to switch to straps.. The callouses are ridiculous from these..
GHR
5x5 -BW
Swiss Ball Crunch
3x10
DL day is by far the hardest day of these.. coming along but a rough one indeed.
Duration: 2hrs{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-18-2012, 10:06 AM #25
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01-18-2012, 11:06 AM #26
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01-18-2012, 03:04 PM #27
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01-18-2012, 03:05 PM #28
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01-19-2012, 04:57 AM #29
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01-19-2012, 05:40 AM #30
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
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