mstatefan91's Sheiko Experience: The Iron Jungle Continued

[mstatefan91]

Alright, where to start. I suppose I will start with where I came from when it comes to training. I was the skinny nerd in high school (still a nerd I suppose) weighing in at a whopping 140 pounds my senior year. Towards the end of my senior year, I started training with my older brother at a local gym. We did the typical one body part a day for 5 times a week type split that gets nobody anywhere. We skipped legs and maybe hit them once a month or so. All and all, your typical bros in the gym with no clue as to what they were doing.

Fast forward, my brother moves away in the middle of the summer, and I was leaving for college in the fall. I stopped going to the gym altogether and lost the little bit of gains that I had gotten. No surprise there.

Around October 2010, I stumbled across the Growth Stimulus Training in the workout programs section of the forum. I immediately wanted to get into the gym and see what I could get done. No longer would I skip legs. There were two “leg” days built into the program so without them, I wouldn't have really been doing much. I created my first workout journal at that time to keep up with what I was doing around February 2011. It can be found here: http://forum.bodybuilding.com/showth...hp?t=132035073

My main goal at that point in time was to put on weight which I did pretty well. I was eating around 4000 calories a day and put on 20 pounds in four months.

I wound up getting bored with what I was doing on GST. I was sick of the high rep legs days and wanted to focus more on strength training so I switched to 5/3/1. I wound up going right back to GST for whatever reason. I can't really remember now.

My form was terrible at that time on the squat. I had injured my back and was worried about further injuring it. It pains me to even post this:


Got my form critiqued and made some big changes in my workout style. Wound up doing a variety of programs. I ended up on Madcow's in the Spring of 2012 and saw my best progress. I then did a variation of Prilepin's Table along with more Madcow's and even a short stint on Sheiko (about 2 weeks). I found out that I was not ready for Sheiko at that time. Not even close. I moved on to Texas Method where again I saw some really great progress.

I suppose it was around this time last year that I stumbled upon Ben Rice on youtube and decided that I wanted to get into powerlifting.

My most recent stint of training included Smolov. I just completed the base and competed in a non-sanctioned local meet. I placed 2nd overall and 1st in my weight class.


Couldn't keep that bar even on my back for some reason. Kept slipping on the right side.

Squat only increased 15 pounds from the base, so I've decided that it is not worth my time or the health of my body to go through the intense cycle.

This is where I introduce my plans to run Sheiko 29 and 37 in order to build a good all around base before running the peaking program of Sheiko 32. I plan on getting started on Wednesday with week 1 day 1 of 29.

Best lifts and goals are in my signature. BW: 192 as of last Saturday.

Sorry for the book. You don't have to read it if you don't want to. lol

[psychodiver9]

1st

[jshaw5]

Nice job on the meet man, 1st in your class and 2nd overall is something to be proud of.

I think you're gonna like the switch over to sumo deadlifts.

Quick question regarding Sheiko. I've asked this question of others that have done Sheiko, but I never seem to get an answer. What's the difference between all the variations (29, 32, 37, etc.)? How do you decide which template to variation to use?

[psychodiver9]

The volume is different for each. 29 is a beginners routine. 32 is a peaking routine. Most people start with 29. 29/37/32 is a good beginner

[mstatefan91]

[IMG]http://www.gifsforum.com/images/gif/in/grand/in-eccbc87e4b5ce2fe28308fd9f2a7baf3-2647.gif[/IMG

Nice job on the meet man, 1st in your class and 2nd overall is something to be proud of.

I think you're gonna like the switch over to sumo deadlifts.

Quick question regarding Sheiko. I've asked this question of others that have done Sheiko, but I never seem to get an answer. What's the difference between all the variations (29, 32, 37, etc.)? How do you decide which template to variation to use?

The volume is different for each. 29 is a beginners routine. 32 is a peaking routine. Most people start with 29. 29/37/32 is a good beginner

This.

Some programs are designated preparatory routines and others are peaking routines. You typically use prep routines in the off season and peaking routines leading up to a meet.

Welcome aboard guys.

[FastCatChamp]

Need to go read up on Sheiko.

Congrats on the gains that you have made. You are an inspiring trainee on these boards.



Oh yeah


IN

[Farley1324]

I know nothing of Sheiko. Will have to pay attention.

[Woody-5]

Good luck fella! Will be following for sure

[shoefanatic23]

In! Congrats at your meet.

[DominationStation]

You've made some really ridiculous progress man, take a bow and then keep on doing what you're doing. You know I rarely post anymore but frequently read, so...in?

[BombDonald]

Need to go read up on Sheiko.

I know nothing of Sheiko. Will have to pay attention.

You guys been living under rocks?

[Farley1324]

You guys been living under rocks?

Haven't been putting my time in down in the PL/SM section

[mstatefan91]

Need to go read up on Sheiko.

Congrats on the gains that you have made. You are an inspiring trainee on these boards.



Oh yeah


IN

Thanks Gale. You'll have to do some searching for Sheiko information, but it's out there.

I know nothing of Sheiko. Will have to pay attention.

Long workouts with a lot of volume. The workouts would probably take you 4 hours

Good luck fella! Will be following for sure

Thanks Woodman. Always good to have you around

In! Congrats at your meet.

Welcome aboard!

You've made some really ridiculous progress man, take a bow and then keep on doing what you're doing. You know I rarely post anymore but frequently read, so...in?

I guess I'll allow it. You really should start posting a little bit. How is your back? Get any good lifting in this past semester?

You guys been living under rocks?

Lol, I didn't know about Sheiko until last year when I found Ben Rice on youtube.

[Farley1324]

Long workouts with a lot of volume. The workouts would probably take you 4 hours

Yeah...I think I'll stick to TM or 5/3/1

When I get back to lifting full time again.

[DominationStation]

I guess I'll allow it. You really should start posting a little bit. How is your back? Get any good lifting in this past semester?

Lifting has been consistent as ever, though gains could be better. Haven't had any back issues thus far in 2013 (at least nothing major), so can't complain. PRs are always in my sig...so, to recap, bench/deadlift creeping up, still struggling to squat with no idea why. Always trying new things to get it moving.

Injured my wrist 2 days ago diving into a base...pretty sure I overextended/sprained/whatever the outer tendon, and it's really bothering me a lot. Been icing a lot, hoping to be able to do some squats tomorrow but even that will realistically be a stupid move in the long term, so I'm going to try and talk myself out of it unless I make a miraculous recovery. I think this is actually the first real limiting injury I've had this year.

EDIT: And as I've learned time and time again, I suck at posting "a little bit." Addictive personality, eh?

[mstatefan91]

Yeah...I think I'll stick to TM or 5/3/1

When I get back to lifting full time again.

I would do Texas before 5/3/1. That's just me. 5/3/1 is really good at maintaining especially while on a cut, but you have a lot of strength you could get back quickly with TM.

[mstatefan91]

Lifting has been consistent as ever, though gains could be better. Haven't had any back issues thus far in 2013 (at least nothing major), so can't complain. PRs are always in my sig...so, to recap, bench/deadlift creeping up, still struggling to squat with no idea why. Always trying new things to get it moving.

Injured my wrist 2 days ago diving into a base...pretty sure I overextended/sprained/whatever the outer tendon, and it's really bothering me a lot. Been icing a lot, hoping to be able to do some squats tomorrow but even that will realistically be a stupid move in the long term, so I'm going to try and talk myself out of it unless I make a miraculous recovery. I think this is actually the first real limiting injury I've had this year.

EDIT: And as I've learned time and time again, I suck at posting "a little bit." Addictive personality, eh?

Sucks about the wrist. Keep icing that thing. Maybe do some high bar squats tomorrow? That will help keep the pressure off the wrist.

Good to hear that your back isn't bothering you too much this year. Hope it stays that way.

Keep posting. I like your walls of text and rambling explanations lol

[Farley1324]

Lifting has been consistent as ever, though gains could be better. Haven't had any back issues thus far in 2013 (at least nothing major), so can't complain. PRs are always in my sig...so, to recap, bench/deadlift creeping up, still struggling to squat with no idea why. Always trying new things to get it moving.

Injured my wrist 2 days ago diving into a base...pretty sure I overextended/sprained/whatever the outer tendon, and it's really bothering me a lot. Been icing a lot, hoping to be able to do some squats tomorrow but even that will realistically be a stupid move in the long term, so I'm going to try and talk myself out of it unless I make a miraculous recovery. I think this is actually the first real limiting injury I've had this year.

EDIT: And as I've learned time and time again, I suck at posting "a little bit." Addictive personality, eh?

Domjo!

I would do Texas before 5/3/1. That's just me. 5/3/1 is really good at maintaining especially while on a cut, but you have a lot of strength you could get back quickly with TM.

I would also do TM before 5/3/1. I was about to move to it. Maybe in a couple or few months I'll be back on SS and later this year be on TM.

[KenshinH]

In for Sheiko shenanigans

Hey, aren't you from Michigan State?

[mstatefan91]

In for Sheiko shenanigans

Hey, aren't you from Michigan State?

Oh lawd. lol

[FastCatChamp]

You guys been living under rocks?

I obviously know of the Sheiko programs.......just have zero idea of the progression schemes or methodologies.

BRB...reading

[Juggernaut0]

The Juggernaut approves.

Subbed.

[mstatefan91]

The Juggernaut approves.

Subbed.

Well now that I have Juggz approval, this thing can officially begin!

[mstatefan91]

Inspirational words from China Buffet II. lulz

[DominationStation]

Sucks about the wrist. Keep icing that thing. Maybe do some high bar squats tomorrow? That will help keep the pressure off the wrist.

Good to hear that your back isn't bothering you too much this year. Hope it stays that way.

Keep posting. I like your walls of text and rambling explanations lol

Today is definitely off, and going to force myself to rest tomorrow as well--at the very least. If all goes well, high bar squats and whatever else I feel I can do will be on par for Thursday.

Maybe I'll start up a general log to post highlights of my everyday experiences, including lifting, adventures, crazy thoughts, and all the things that folks have found amusing over the years. Srs. Would there be legitimate interest in this?

Domjo!

Domjo is always lurking around, including in your journal. Sorry to see the pics of your foot--looks quite nasty, and makes me feel like a little bitch for this wrist business I got going on.

[mstatefan91]

Today is definitely off, and going to force myself to rest tomorrow as well--at the very least. If all goes well, high bar squats and whatever else I feel I can do will be on par for Thursday.

Maybe I'll start up a general log to post highlights of my everyday experiences, including lifting, adventures, crazy thoughts, and all the things that folks have found amusing over the years. Srs. Would there be legitimate interest in this?



Domjo is always lurking around, including in your journal. Sorry to see the pics of your foot--looks quite nasty, and makes me feel like a little bitch for this wrist business I got going on.

Sounds like a good plan. Give it some extra time and don't push it if it starts acting up during a session. Don't want it turning into a chronic thing.

I would definitely be interested in following a journal of your lifting highlights and whatever else you wanted to post.

[mstatefan91]

Sheiko 29
Week 1 Day 1
weightxrepsxsets

Paused Bench Press
45x10
135x5
155x4x2
180x3x2
195x3x5 Vids of 1st and 5th sets. Not bad at all. Got through this pretty quickly

Back Squat
45x8
135x5
235x5
280x5x2
325x5x5 Vids of 1st, 3rd, and 5th sets. Not as easy as I thought they would be. Actually got easier as I went through the sets. It technically has been about 2.5 weeks since I've done any kind of volume so not surprising that I got a little bit gassed.

Close Grip Bench Press
45x10
135x5
155x5
180x4x4 Vids of 1st and 4th sets. Kinda funny on these. I didn't really want to use any leg drive mainly because they were tired. That made the reps harder until I would finally utilize leg drive and the weight would fly up.

DB Fly
15'sx10x5

Goodmorning
95x5x5 My hamstrings actually got a little tight from these. Haven't done any direct hamstring work in a long time.



Notes: Not a bad first day back. Little bit harder than I thought it would be, but that seems to be the trend for me on starting new programs. The plan on bench press is to alternate paused and close grip. I may mix in some straight up touch n go if my shoulders start feeling like they are taking a beating.

[psychodiver9]

Finally a page one workout. Why so light on fly?

[mstatefan91]

Finally a page one workout. Why so light on fly?

Haven't done any heavy flies or any flies with any consistency in over 2 years. Just getting used to the movement again.

I also look at it as more of a stretching/blood flow movement than a strength movement. Would hate to pull/strain something while doing db flies. lol

[KenshinH]

Good start to #29 bro. How long did this take you?

Man, seeing you and a couple of other guys do Sheiko makes me want to do it too lol. Will probably hop on #29 after my current training cycle is over.