Obtaining Raw Elite at 165/181

[xRequiem]

looks pretty good right?

[Filmbuff81]

Looks solid. I cannot believe you can squat that wide. My groin would tear in 2 and my hips would feel like death.

[xRequiem]

Sheiko 29 Week 2

Sumo Deadlifts
365 3x5

Bench(all paused)
6x1 125
6x1 145
6x4 160

DB Flies/DB Flies
10x5 25

BB Rows
135, 155, 175, 200 x5

In and out in about an hour, maybe 75 minutes. Deadlifts were easy besides from my hands being sore. Get the videos up later. I'm also starting to realize why many people prefer to pull singles as opposed to reps. Set up is everything and I'm really noticing it now. Some reps were extremely easy while others I struggled with because my set up was off.

Did this session without a day off because of Halloween so I'll get two days off do Friday's session and get two more days off. Going to need it because Friday is the first day in 29 that has two squat sessions. (one not being front or pause)

Looks solid. I cannot believe you can squat that wide. My groin would tear in 2 and my hips would feel like death.

I squat the same width as I pull which happens to be the exact width of the platform/rack. doesn't really bother me on my heavy sets, lighter weights at that width actually feel worse.

[xRequiem]

Sheiko 29 Week 2

Squats
5x1 195
4x1 230
3x2 270 (2nd set added suit)
2x5 355 +suit

Bench
5x1 125
4x1 145
3x2 170
2x2 195
3x1 185
5x1 160 (close grip)
7x1 135 (close grip)

Squats
270 4x4

DB Flies
10x5

Post videos later. Squats were pretty easy but bench was a struggle. Didnt pause all the reps like I have been, pecs are too sore.

[xRequiem]

365 3x5 DL


Squats from Week 2 Day 3


everything looks really easy. especially the deads

[Filmbuff81]

Deads had some nice speed to them. Looks like sheiko is treating you nicely right now.

[xRequiem]

Deads had some nice speed to them. Looks like sheiko is treating you nicely right now.

thank you sir. my hands just need to get used to the volume. 5 plates should happen very soon

[Filmbuff81]

haha yeah the volume definitely toughens your hands up in a hurry.

[xRequiem]

Extra Session Medium Intensity Assistance

GMs
5x5 135

BB Rows
4x6 155

CGBP
95x3
135x3
145 3x2
145x5

Back extensions/abs
2x8

[xRequiem]

Sheiko 29 Week 3

Squats Raw
3x4 310

Bench
2x4 195
5x1 195

Squats Suit
2x4 370

Skipped assistance. Bench was supposed to be 2x6 but I did an amarp on the 5th set due to time constraints. Just listing the top sets from now on.

[pyaarawala]

Damn you're hella strong! And I noticed you don't even grunt or anything! I grunt even when I'm squatting 235 lbs, lmao. Great progress!

[xRequiem]

Damn you're hella strong! And I noticed you don't even grunt or anything! I grunt even when I'm squatting 235 lbs, lmao. Great progress!

thanks, my raw squats are feeling weak tho, gotta put more emphasis on them. i try not to grunt so that I can keep a strong breathe and continue pushing into my belt.

also today sucked because my waist is so thin my belt kept slidding down :/ need to put on 5lbs or so

[pyaarawala]

thanks, my raw squats are feeling weak tho, gotta put more emphasis on them. i try not to grunt so that I can keep a strong breathe and continue pushing into my belt.

also today sucked because my waist is so thin my belt kept slidding down :/ need to put on 5lbs or so

Do you feel after you bought the belt and started using it, lifting w/out it is really difficult or feels strange or anything? Like are you very dependent on the belt?

[xRequiem]

I'm completely dependent on the belt for squats. I bought the belt from bestbelts back in April. Then I ran starting strength and went to a 340x5 squat within a month. I could link you to my SS log. I also got to a 345x5 sumo dl probably from adding a belt aswell.

[xRequiem]

Sheiko 29 Week 3

Deadlifts
3x4 365

Bench
3x2 195
2x2 210
2x3 195

DB Lunges/Flies
10x5 20

Not the best day. Got to rectify what caused a horrible session so no need to complain on here. However I did cut deads a set short due to one of my callous filling with blood. No idea what was up with bench today, it was incredibly hard though.

[Filmbuff81]

there's always a week in a sheiko cycle where you feel like complete ass. Happened to me in my 2nd cycle and I know Ben has those days too where he was like "**** THIS" but managed to gut through. Just the way it goes with that much volume.

edit: don't forget on the really ****ty days drop the weight 5% if you need to.

[xRequiem]

there's always a week in a sheiko cycle where you feel like complete ass. Happened to me in my 2nd cycle and I know Ben has those days too where he was like "**** THIS" but managed to gut through. Just the way it goes with that much volume.

edit: don't forget on the really ****ty days drop the weight 5% if you need to.

thanks i didnt even consider dropping the weight. seems like there's not any days that have two squat sessions for the rest of the cycle, so hopefully next week is easier(looks that way). 37 doesn't really look any harder either, aside from the 5-10lb increases.

[xRequiem]

Conventional DL
225x3
275x3
315x3

OHP
115x3
115x3
115x9

Pause Oly Squats
185 3x3

Dips
5x5

See title, Sheiko definitely isn't for me. I absolutely hate feeling weak all of the time.

Pretty good start, really need to work on my conventional form. So please critique the **** out of my video of my horrendous form. The weights were easy though, was going for 3+ on top set but I ripped my callous again.

[xRequiem]

[Smolovicus]

Doesn't look like you're setting your lower back much at all for those pulls. You're digging yourself into/under the bar, which is good, but you're putting yourself in a weird leverage-state. In that position, your body basically has no choice but to pull forward and shoot the hips up. With conventional, you kind of have to think about the motion as "pulling back" moreso than you would with sumo.

Anyway, lol at the program change again. I think the point of Sheiko is to make you feel like trash for the first two cycles, then by the time 32 comes around your body is overcompensating so much for the workloads that you have no choice but to transcend to the next level.

I understand your strife though. If I wasn't going to feel weak all the time regardless of the program due to my phucked eating/sleeping, I'd probably share your sentiments.

[xRequiem]

pulling back, i can see how that would make a difference. going to apply that next session

[bmontgomery87]

lower back doesn't really look "set" or locked in.
and one of the pulls almost looked like you were trying to yank it off the ground, combine that with the right elbow not being locked out and you've got a biceps tear waiting to happen.

[Filmbuff81]

Everything that was said above.

Honestly looks like most of the weight is on the balls of your feet instead of middle or on your heels.

Combine that with a massively rounded lower back and your whole body looking pretty loose, you have no choice but to tip forward.

Lower back doesn't have to execcessivy arched, but you need to at least keep an eye on it to keep it neutral/flat.

[xRequiem]

fml, i was trying my best to get my back straight. dont understand how you can pull conventional. ive been trying for 2 years and im still not close.

[Filmbuff81]

Well you just might not have the dimensions for it. Sumo may be your sweet spot.

Also maybe try a lifting shoe with a small heel? I have used my oly shoes on occasion for deads and it puts me in a solid starting position, but it makes locking out a tiny bit tougher and increase ROM a bit too.

If you could find a stance that keeps your lower back in a fixed neutral position but you have some rounding in your upper back I wouldn't worry too much.

You may need a much more horizontal back angle to do conventional.


EDIT: you're also over pulling at the end and hyper extending. Look how far back you are leaning on some of the pulls. No need for that and will kill you in the end.

[xRequiem]

I'll work on it Saturday or Sunday. Really need some straps ****ing callous won't heal.

Just found this video from when I used to pull conventional primarily.



am I crazy or was my form better then?

[Filmbuff81]

back does look better, but could be the camera angle too

[xRequiem]

yeah probably the angle. i'll just pull daily til my form is better. i really want to be able to pull conventional so I can focus on my squats.

[Filmbuff81]

Well you can either get your hips lower to create a more vertical back angle, go more horizontal, or try using a foam roller and try to wrap yourself around it.

Also lay on the ground on your stomach and try arching your back.

You will really feel it in your lower back after a few contractions.

Then try doing that while standing up.

[xRequiem]

Thanks for helping me out.

I noticed when I clean my back far better.


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