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  1. #1141
    Team Ogre! Stncldsnake's Avatar
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    Great workout Stan and congrats on the deads at 430, looked a little easy for you!
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  2. #1142
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Stncldsnake View Post
    Great workout Stan and congrats on the deads at 430, looked a little easy for you!
    Thanks Snake - I have some nice low back soreness today that would say otherwise

    Today was an off day, nothing too exciting....work, chores, blah, blah, blah. Can't wait for Christmas though, absolutely love it!

    Tomorrow is the last day for Sheiko 29, then I will see how I feel on Sat or Sunday. Really want to use one day this weekend to retest my big three and see where I stand. I may take a couple extra days off between though.
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  3. #1143
    Registered User DarrenConroy's Avatar
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    430??!! Nicely done!!!
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  4. #1144
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by DarrenConroy View Post
    430??!! Nicely done!!!
    Thanks Darren - even was able to impress the folks with the video when my son and I popped over for dinner tonight
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  5. #1145
    PURE INSANITY NaturalPursuit's Avatar
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    Strong 430 deads bro!!! Bet that pumped you up like crazy!!!!
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  6. #1146
    Team Ogre! Stncldsnake's Avatar
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    Originally Posted by demonwareltd View Post
    Thanks Snake - I have some nice low back soreness today that would say otherwise

    Today was an off day, nothing too exciting....work, chores, blah, blah, blah. Can't wait for Christmas though, absolutely love it!

    Tomorrow is the last day for Sheiko 29, then I will see how I feel on Sat or Sunday. Really want to use one day this weekend to retest my big three and see where I stand. I may take a couple extra days off between though.
    Sounds like a solid plan, looking forward to seeing how the progress is..
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  7. #1147
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by NaturalPursuit View Post
    Strong 430 deads bro!!! Bet that pumped you up like crazy!!!!
    I was very happy to pull 3 reps even though I was pretty tired at that point. My PR is currently 500 lbs though so I have a little bit to go before catching that.
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  8. #1148
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Opting for a lunch time workout today since I would be too pressed for time after work since my wife has to work this evening and I'm on child duty

    Abs and low back are still a bit sore from Wednesday's session, but once I belt up I think I should be able to take care of the squats without too much struggle. Last day for Sheiko 29 baby!
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  9. #1149
    Registered User Rypt1's Avatar
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    Originally Posted by demonwareltd View Post
    Opting for a lunch time workout today since I would be too pressed for time after work since my wife has to work this evening and I'm on child duty

    Abs and low back are still a bit sore from Wednesday's session, but once I belt up I think I should be able to take care of the squats without too much struggle. Last day for Sheiko 29 baby!
    Good luck! What's next after #29?
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  10. #1150
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Rypt1 View Post
    Good luck! What's next after #29?
    Thanks - I survived Had the idea of trying to test my bench press, and managed 225x3, but was really beat and tired so decided to give up on that thought after that initial heavy set. After 29 I'm doing 30. I really want a sheiko routine that is working with higher % of 1RM and 30 accomplishes that nicely. I was initially going to try and retest my maxes this weekend and jump into Sheiko 30 on Monday, but decided instead I will take the next week and just run a bodypart split 4 or 5 days and on the corresponding day, test my maxes for each lift. Like on chest day test bench, back (deadlift), legs (squat).

    The day after Christmas I have a lifting competition with my younger brother (family tradition), where we run a powerlifting style meet where we get 3 attempts on the big 3 and calculate our total based on percentage of bodyweight. I have yet to lose to him but he has gotten much stronger over the last year so should be interesting.

    I will likely pick up with Sheiko 30 once I recover from that contest
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  11. #1151
    Inner Builder Ccm644's Avatar
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    Originally Posted by demonwareltd View Post

    The day after Christmas I have a lifting competition with my younger brother (family tradition), where we run a powerlifting style meet where we get 3 attempts on the big 3 and calculate our total based on percentage of bodyweight. I have yet to lose to him but he has gotten much stronger over the last year so should be interesting.

    )
    That sounds really fun

    Well done for completing Skeiko 29
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  12. #1152
    Top Secret Nutrition Rep demonwareltd's Avatar
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    So I have been slacking on the updates lately - just been busier and busier as the holidays draw near. I'm sure most can relate! Not my typical format but I will provide some updates none-the-less....

    Friday was my last Sheiko 29 workout. Went down without too much trouble. I pushed my bench press a bit after my heaviest set which was 205, thinking I'd try to test for a max. Well I put on 225 and got 3 reps, but it felt heavy and I was beat. Packed it up and called it a day. Weighed in at 194.2 lbs yesterday morning, which is +7.4 since the bulk officially started...

    I was definitely sore laying in bed last night and while I really wanted to hit the gym today and deadlift to test my max, I need more time. Instead I figured I'd give bench a whirl since I wasn't too sore from yesterday. Did several singles once I got to 235 lbs and managed to top out at 265x1 which I'm happy with (I used 225 as my max for sheiko 29). That leaves me with squat and deadlift to test yet. I most likely will take off tomorrow and then Monday do either legs or back and test another max. As I said before, will kick off Sheiko 30 after the holidays and do bodypart splits between now and then.

    Christmas cookies have slowly been making their way into my kitchen and I just know I will be putting on several pounds of buttery, sugary fat because of them. I am thinking once I can't get my weight belt on it's tightest notch anymore, the reality will sink in that I'm chunking out
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  13. #1153
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Ccm644 View Post
    That sounds really fun

    Well done for completing Skeiko 29
    Thanks Dean, I found it very enjoyable and not too easy which is good.
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  14. #1154
    Top Secret Nutrition Rep demonwareltd's Avatar
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    As I get ready for bed, I'm beginning to think it's going to be hard to stay out of the gym tomorrow. I think if my abominals are not overly sore then a leg day may be in order along with testing my squat 1RM. Now time for some healing sleep...
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  15. #1155
    Top Secret Nutrition Rep demonwareltd's Avatar
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    After going back and forth in my mind all morning, decided to opt for a day off from the gym today. My spinal cord is crazy sore from all the squatting Sheiko had me doing over the past month. The last few squat sessions have been a little on the painful side. I like to squat with the bar high up on my shoulders and it typically rests across the bony part of my spine at the base of my neck. I could get fatter or use the puss pad, but I may experiment with squatting with the bar a bit lower on my back.

    Tomorrow will be an EPIC leg session though. Not only testing out 1RM on squats, but plan on beating my quads and hamstrings senseless!

    - Stan
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  16. #1156
    Team Ogre! Stncldsnake's Avatar
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    Hope the rest day helped and looking forward to seeing you crush legs!
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  17. #1157
    PURE INSANITY NaturalPursuit's Avatar
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    Good call on the rest day man! I've been finding myself taking more time off this offseason than ever but it's really been helping...in to see some leg MADNESS!!
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  18. #1158
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Good luck with the testing of the 1RM.
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  19. #1159
    Registered User tripleh210's Avatar
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    Workouts look good, glad you enjoyed 29...30 should be a blast! For your squats do hold the bar with medium grip or a far grip? I find when I reach my arms out on the bar the bar sits more lower on my back and sits nicely on my back muscles rather than above traps.
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  20. #1160
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by Stncldsnake View Post
    Hope the rest day helped and looking forward to seeing you crush legs!
    It definitely helped and was necessary!

    Originally Posted by NaturalPursuit View Post
    Good call on the rest day man! I've been finding myself taking more time off this offseason than ever but it's really been helping...in to see some leg MADNESS!!
    Yeah, I always have a hard time staying out of the gym, but have been more successful with it the last several weeks. All of the squatting and deadlifting has really taken a toll on my lower abdominals as they always seem to be fatigued and sore. Having had a groin pull in the past from deadlifting I'm always cautious of training heavy when not feeling completely recovered. Seems the older I get the more cautious I become

    Originally Posted by fltallpaul View Post
    Good luck with the testing of the 1RM.
    - Thanks Paul, it turned out to be a pretty decent session...

    Originally Posted by tripleh210 View Post
    Workouts look good, glad you enjoyed 29...30 should be a blast! For your squats do hold the bar with medium grip or a far grip? I find when I reach my arms out on the bar the bar sits more lower on my back and sits nicely on my back muscles rather than above traps.
    Thanks for the tip, I will have to play around with it and see if I can find something a little more comfortable. It's really not an issue if I'm doing like 6 or 7 sets like I normally would, it's the 12 or 14 sets multiple times a week that have taken a toll
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  21. #1161
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Intra Sheiko Leg Workout

    Leg workout today with the primary focus of testing my squat to see where things stand. As such, squats were first up on the agenda. Was able to get up to 365, which honestly was more than I was expecting and right around my all time PR. Given I'm still under 200 lbs, this is very exciting and makes me believe a 405 squat is not only possible but closer than I thought!

    Barbell Squat - 45x12, 135x8, 185x3, 225x3, 275x3, 295x2, 315x1, 335x1, 355x1, 365x1, 225x7

    Stiff-Legged Deadlifts - 135x10, 225x8, 275x6, 295x5, 315x3

    Leg Press - 400x10, 490x10, 580x10, 630x10

    Leg Extensions - 130x12, 140x12, 150x12

    Seated Leg Curls - 130x12, 140x12, 140x10

    Seated Calf Raise - 135x15, 160x10, 160x12, 160x12

    That leaves me with the following inputs for Sheiko 30 compared to what I used for Sheiko 29:

    Bench Press - 245->265 (+20 lbs)
    Squat - 340->365 ) (+25 lbs)
    Deadlift - 455->??? (+?? lbs)

    Planning on deadlifting either Wed or Thursday this week as part of my back workout.
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  22. #1162
    Team iSatori HARRYBEAST's Avatar
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    In for 2x BW squat. Anyone who can do that is surely a bad mother-f*cker!



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  23. #1163
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by HARRYBEAST View Post
    In for 2x BW squat. Anyone who can do that is surely a bad mother-f*cker!



    If that is true then my new quest is to become a bad mother!
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  24. #1164
    PURE INSANITY NaturalPursuit's Avatar
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    405 squat is ALL YOU BRO!!!
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  25. #1165
    RSP Nutrition Rep offroadatv200's Avatar
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    Ready to see this 405!

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  26. #1166
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    Originally Posted by demonwareltd View Post
    If that is true then my new quest is to become a bad mother!
    I was just saying that cause i hit 500 last week
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  27. #1167
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by NaturalPursuit View Post
    405 squat is ALL YOU BRO!!!
    -

    Originally Posted by offroadatv200 View Post
    Ready to see this 405!

    GET IT MAN!
    I know it is - the question is how fat will I be by the time I get there!


    Originally Posted by HARRYBEAST View Post
    I was just saying that cause i hit 500 last week
    You are a SOB Great work man. You pull 600 lb deadlift yet? Maybe I can make up some ground on you there. I don't foresee myself squatting 500 in the near future or maybe even ever
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  28. #1168
    Team iSatori HARRYBEAST's Avatar
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    Originally Posted by demonwareltd View Post
    -



    I know it is - the question is how fat will I be by the time I get there!




    You are a SOB Great work man. You pull 600 lb deadlift yet? Maybe I can make up some ground on you there. I don't foresee myself squatting 500 in the near future or maybe even ever
    Nope deadlift is at 550 right now but my projected max is sitting at 605. Next cycle my training max is 575
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  29. #1169
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by HARRYBEAST View Post
    Nope deadlift is at 550 right now but my projected max is sitting at 605. Next cycle my training max is 575
    Very cool - I am sure you will hit it in no time. Looking forward to the vid when you do!
    Stan Beres Jr. - NABBA Competitor

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  30. #1170
    Top Secret Nutrition Rep demonwareltd's Avatar
    Join Date: Nov 2006
    Location: Ephrata, Pennsylvania, United States
    Stats: 6'1", 220 lbs
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    Path to MASS - Day 33

    WEIGHT: 196.6 (+9.8)

    SUPPLEMENTS:

    All American EFX - Nytric EFX Pro
    Optimum Nutrition - Optimen
    Universal - Animal Flex
    Driven Sports - Craze
    Optimum Nutrition - Micronized Creatine Monohydrate
    Nature's Something - Fish Oil
    BSN - Aromavex
    Controlled Labs - Purple Wraath
    Optimum Nutriton - Gold Standard Whey Protein


    NUTRITION:

    Protein - ??? / 260
    Carbs - ??? / 300
    Fat - ??? / 80

    Diet Deviations: NONE

    WORKOUT:

    Shoulders/Calves

    Barbell OHP - 45x15, 75x7, 95x6, 115x6, 125x4, 135x2

    Side DB Laterals - 30x10, 30x10, 30x10

    Barbell Shrugs - 135x12, 225x10, 275x8, 275x8

    Pullups - BWx8, BWx7, BWx7

    Front Plate Raise - 45x12, 45x12, 45x12

    Seated Calf Raise - 135x15, 160x12, 170x14, 170x12, 170x13

    Swiss Ball crunches - 18, 15, 12

    Standing Smith Calf Raise - 230x12, 250x10, 270x9, 290x8

    Seated DB Shoulder Press - 55x10, 55x8, 55x8

    CARDIO:

    NONE


    THOUGHTS:

    Nothing too crazy, just demonstrating my incredibly weak overhead press strength Pushed my calves fairly hard which felt good and through some pull-ups in to hit the rear delts a bit. Tomorrow I will be off (hosting a Christmas party at my house) and then Thursday it's back day and hopefully I pull something decent for deadlifts!
    Stan Beres Jr. - NABBA Competitor

    Top Secret Nutrition Rep (http://www.bodybuilding.com/store/top-secret-nutrition/top-secret-nutrition.htm)

    Owner of Demon Fitness - Contest Prep Coaching/Fat Loss/Muscle Building. Join team DEMON today!
    www.demon-fitness.com

    2012 NABBA Keystone Classic - 1st Place (Open Tall)
    2012 NABBA Nationals - 4th Place (Pro Open)
    2014 NABBA Keystone Classic - 4th Place (Open Tall)

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