It's a long way to the top...

[NorthStrong]

Awesome to see you back mang, glad the race went well. Back in for mo gainz!

[FenderElectrics]

Awesome to see you back mang, glad the race went well. Back in for mo gainz!

thanks man, yeah race was a good time but not interested in doing it again may announce my retirement there

sheiko gains on the way!

[FenderElectrics]

I'm back! Good news and bad news for my old man body. After not squatting for a few weeks I squatted with zero knee pain for the first time in probably 2 years - normally my knee aches squatting just the bar. Bad news - I still can't fuking arch on bench press without low back pain. I don't know wtf is going on but I have to bro bench still, oh and my shoulders hate bro benching so there's that too. It almost made me skip squats again but I'm just sick of not doing squats so I pushed through and actually felt better as the sets progressed - although I'm 100% belt dependent on squats. I'm confident I can pull sumo pain free and want to try without a belt on those for all sets to make up for literally belting up at 1 plate on squats.

So anyways started up Sheiko 29 yesterday. Went very light with my squat max setting it at 350, set bench max at 270. Even though I'm bro benching I don't think I'll need to lower that number looking forward at the workouts. We'll see.

Sheiko 29 W1D1:

Bench:
135x5
165x4
165x4
190x3
190x3
205x3
205x3
205x3
205x3
205x3

Squats:
135x5
185x5
215x5
245x5
245x5
245x5
245x5
245x5

Bench:
135x5
165x5
190x4
190x4
190x4
190x4

Cable Flies:
50x3x10

Tricep Rope Pushdowns:
120x2x12

[psychodiver9]

Sorry to hear man. Glad you're back at it

[FenderElectrics]

Was happy with last night workout as it was following a 15 hour work day at 9:30pm so considering energy levels were pretty low weight was moving okay. Sticking with sumo for the forseeable future and going beltless as long as I can. Will get some vids up next week forgot last night.

Sheiko 29 W1D2 + Random DLs by feel

Sumo DLs - no belt:
135x5
185x3
225x3
275x2
315x1
365x2
335x2
335x2
335x2

SLDLs:
185x3x10

Incline Bench:
45x12
95x8
135x4
165x6
165x6
165x6
165x6

Pull Ups:
BWx3x8

Standing Cable Crunch:
200x3x16

Sorry to hear man. Glad you're back at it

thanks man

[NorthStrong]

hope ur body stops being a *******. keep it up man, putting in solid work again.

[FenderElectrics]

hope ur body stops being a *******. keep it up man, putting in solid work again.

x2, body is being a b.itch lately but I'll get through it. Thanks man

[Justin.Martin]

hopefully you can get some balance back into your days man and get your body healed up so you can get back to killing it.

[FenderElectrics]

Today was a good one, weight was obviously light as it will be all month but regardless of that just felt good. Back was no issue at all but bro benched again I'm guessing it would have been real tight if I tried arching.

Sheiko 29 W1D3:

Squats:
45x8
135x5
185x5
225x4
225x4
245x3
245x3
265x3
265x3
265x3
265x3
265x3

Bro Bench:
45x12
95x8
135x5
165x5
190x4
205x3
205x3
215x2
215x2
205x3
205x3
190x4
165x6
135x8


Went to the park and got some sprints and a jog in was too nice out to not do something.

hopefully you can get some balance back into your days man and get your body healed up so you can get back to killing it.

Thanks man. Just gonna take a little time I'll get healed up and be good to go.

[FenderElectrics]

Old man back didn't feel great yesterday but I managed okay aside from skipping 2 front squat sets.

Did fronts after back squats instead of after bench since I thought it would be easier on the back.

Sheiko 29 W2D1:

Squats:
135x5
185x5
225x4
245x3
245x4
280x2
280x2
280x2
280x2
280x2

Front Squats:
135x5
135x5
155x3
155x3
195x3
195x3
210x2
210x2

Bench:
45x12
95x8
135x5
165x4
190x3
190x3
215x3
215x3
215x3
215x3
215x3

[FenderElectrics]

Sumos feeling pretty damn good right now. I'm not able to get as upright as I'd like but working on it each week and it's getting better.

Had to do bench after some accessory stuff because it was so crowded and I couldn't get a bench. Luckily it was a light day or I may have been in trouble there was pretty beat at that point.

Sumo DLs - no belt
135x5
185x3
225x2
275x1
315x1
370x2
315x3
315x3
315x3
315x3

SLDLs:
195x10
195x10
195x10

*Waited 10 minutes for a bench and saw like 6 vultures still lurking and said fuk it and went to do some lat stuff*

Pull Ups:
BWx3x10

Seated Cable Rows:
3x8

Sheiko 29 W2D2 Bench:
135x6
165x6
165x6
175x6
175x6
175x6
175x6

Standing Cable Crunches:
200x3x16

Gun Sculpting:
3x8 DB Curls with 45s


Weird how when I switched from sumo to conventional it felt 10x better and now switching back to sumo feels 10x better again. The grass is always greener I guess. Seems like my strength levels are near identical with both styles so will just use them both moving forward (only sumo now tho cause of back).

[NorthStrong]

sheiko nothanksjeff

[FenderElectrics]

Combined both squat portions again today instead of going S/B/S just did S/S/B because I feel chances of my back tightening up are too high doing it how it's written.

Sheiko 29 W2D3:

Squats:
45x5
135x5
185x5
225x4
245x3
245x3
280x2
280x2
280x2
280x2
280x2
245x4
245x4
245x4
245x4

Bro Bench:
45x12
95x8
135x5
165x4
190x3
190x3
215x2
215x2
205x3
175x5
155x15 (just felt like repping it out for some reason)

Did a little tricep stuff then headed to the park cause it's so nice out. Walked/Jogged a few miles and did some sprints. Got some nice work on my tan - if I'm not gonna be jacked I may as well be tan right?

sheiko nothanksjeff

I love it, except for deadlifts. Hard to say if it would work better than something else since I'm at a stage where everything should work but it does seem to do nicely for my squat especially.

[FenderElectrics]

Just did an extra day yesterday with some accessory stuff. Won't list it all just the things I care to track.

OHP:
115x3x8

^^^felt heavy as fuk yesterday. Probably combo of not doing that lift for over a month and benching 3x a week.

SLDLs:
185x2x12

Pull Ups:
BWx3x10

Rest was just boring stuff.

[FenderElectrics]

This one is always the toughest of 29 but it went okay yesterday. Combined the 2 squat portions again to make it quicker and easier on my back. Kind of like doing that a lot more than separating the 2 and having to get ready to squat again, work back up in weight, put on squat shoes/knees sleeves again etc etc It really can be a pain and add like a half hour to the workout so I think back tightness aside this is how I'm gonna do sheiko moving forward.

Sheiko 29 W3D1:

Squats:
45x5
135x4
185x5
225x4
265x3
265x3
300x2
300x2
300x2
300x2
280x3
280x3
280x3
280x3

Bro Bench:
45x12
95x8
135x5
165x4
190x3
190x3
215x3
215x3
215x3
215x3
215x3
215x3

Just called it there without any accessory stuff.

[Mitch666]

So you're bro benching since your lower back hurts with an arch right?


I remember you mentioning that back in april at the meet. That sucks man, what do you think it is?

[Filmbuff81]

oh snap Sheiko. I am WAY out of the loop.

Always love reading about sheiko training though. If I can ever get my ass to the gym in the mornings again I may attempt another run with Sheiko.

[FenderElectrics]

So you're bro benching since your lower back hurts with an arch right?


I remember you mentioning that back in april at the meet. That sucks man, what do you think it is?

Yeah I can arch no problem but then the second I get up my back gets really tight. That's why I was able to bench fine in the meet I just did it and dealt with the issues after it.

It started when I slept funny one night probably 2 months ago. It's slowly getting better (actually today it feels fantastic knock on wood). One of the issues is that I commute an hour each way each day so I have 2 hours sitting in a car everyday which my back doesn't love.

I'll get past it eventually, I need to do a better job stretching/rolling/icing/etc I've been terrible keeping up with that and can't really expect great improvement til I get better at that

oh snap Sheiko. I am WAY out of the loop.

Always love reading about sheiko training though. If I can ever get my ass to the gym in the mornings again I may attempt another run with Sheiko.

yeah I love it and definitely like it even more with what I've been doing just lumping in both squat portions into one

I made a ton of nice squat progress with sheiko last year hoping to do the same this time around!

[NorthStrong]

sheiko = madness

[psychodiver9]

I heart sheiko

[FenderElectrics]

I heart sheiko

just noticing your sig to see just how much progress you've made. 140 pounds in ~ 9 months is awesome

[psychodiver9]

just noticing your sig to see just how much progress you've made. 140 pounds in ~ 9 months is awesome

Thanks man. Thats not sheiko that's starts. I'd love about another 100 by dec. May be a stretch but I'd love 4/3/5

[FenderElectrics]

Thanks man. Thats not sheiko that's starts. I'd love about another 100 by dec. May be a stretch but I'd love 4/3/5

yeah I know it's been awhile since sheiko for you just was talking in general.

4/3/5 is a goal for me as well. I got the 400 squat already and think I can hit the 500 DL by years end but the 300 bench will be a little longer I think, bench moves so slow for me. Shooting for a year end meet when I hit 1200+

[psychodiver9]

yeah I know it's been awhile since sheiko for you just was talking in general.

4/3/5 is a goal for me as well. I got the 400 squat already and think I can hit the 500 DL by years end but the 300 bench will be a little longer I think, bench moves so slow for me. Shooting for a year end meet when I hit 1200+

Pretty much opposite. Closest to bench, then dead, then squat

[FenderElectrics]

Felt like I was going to throw up during DLs then felt fine after, not sure what the deal was there but weight felt fine just cut out a few back off sets because of it.

Sheiko 29 W3D2 + Misc DLs:

Sumo DLs - No Belt:
135x5
185x3
225x2
275x1
315x1
375x2
315x6

Bro Bench:
45x12
95x8
135x5
165x4
190x3
190x3
215x2
215x2
215x2
230x2
230x2
215x3
215x3

Standing Cable Crunches:
200x3x16

[FenderElectrics]

From yesterday.

Sheiko 29 W3D3:

Squats:
135x5
185x5
225x4
245x3
245x3
280x3
280x3
280x3
280x3
280x3
280x3

Bench:
45x12
95x8
135x5
165x4
190x3
190x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3

Cable Flies:
50x3x10

Gonna go in today and do some misc stuff

[Filmbuff81]

I lumped all my squats together qhile doing sheiko too.

I always felt way too sore and stiff when I tried splitting them up.

[FenderElectrics]

Just the stuff I care to track from yesterday:

OHP:
worked up to
135x3x5

RDLs:
185x3x8

Other than that did some pull ups, cable rows, face pulls, cable crunches and planks.

I lumped all my squats together qhile doing sheiko too.

I always felt way too sore and stiff when I tried splitting them up.

Yeah I'm sure there's a reason he splits them into 2 but for me the combo of hitting the second squat portion while warmed up and not risking getting all tight after bench paired with saving minimum 15-20 minutes on the total workout makes it a no brainer. If needed I can easily get everything done in an hour or less this way.

Just wish I thought of it sooner

[psychodiver9]

I never tried that. An hour or less I could possibly run sheiko again when this one runs it's course. Hmmm

[FenderElectrics]

Went to my gym chains "express" location last night to try it out and it was horrible. 1 squat rack, 2 flat benches and everything jammed together awkwardly. Never again.

Still got in a decent workout bench felt great.

On an unrelated note turned 29 today, good god where did my 20s go? Amazing how fast time goes, college feels like 2 years ago and it's been 7 years already, wtf slow down life. 450/550/300 before I turn 30 let's go!

Sheiko 29 W4D1:

Squats:
45x5
135x5
185x5
225x4
245x3
245x3
280x3
280x3
280x3
280x3
280x3

Bench:
45x12
95x8
135x6
155x5
175x5
205x4
205x4
205x4
205x4
205x4

Skipped front squats because the ONE squat rack was in use and could take an hour to get and my knees weren't loving me yesterday. Did some tricep stuff and rode the bike for awhile watching the Finals game.

I never tried that. An hour or less I could possibly run sheiko again when this one runs it's course. Hmmm

yep it's a whole new sheiko world for me, loving it