Not for sissy's - Sheiko time!

[RegisterJr]

Strong OHP. Glad to see you add them in.

 

[MARK_]

Strong OHP. Glad to see you add them in.

Thanks. I think adding shoulders and biceps on the 5th day is going to work nicely. Recovery has been excellent! I will know better tomorrow. I feel ohp has helped me all around when I included them in my regular routine before. I tried 170lbs today, but only got it half way up 2 times

 

[MARK_]

Sheiko Week 2 day 1 (Advanced small load prep cycle 1) body weight: 176
Bb bench press
130x5
155x4
180x3
210x2x4
210x4x1
Squat
115x5
140x4
160x3
175x3x4
Bb bench press
145x3
170x3
195x3x4
Incline fly
50x6
55x6
60x6
Machine rotary chest
175x6
190x6x2
Hyper extensions
50x10x4

 

[RegisterJr]

Does the weight increase any each week? I'm not familiar with Sheiko really.

 

[MARK_]

Does the weight increase any each week? I'm not familiar with Sheiko really.

It seems to increase volume. The weight increases by percentages as well. This is a 4 week 4 day cycle. I will refigure my 1 rep max for the 3 lifts after the 4th week and plug those numbers into the program. I'm still learning the program myself I really like it so far

 

[tyga tyga]

Sheiko Week 2 day 1 (Advanced small load prep cycle 1) body weight: 176 Bb bench press 130x5 155x4 180x3 210x2x4 210x4x1 Squat 115x5 140x4 160x3 175x3x4 Bb bench press 145x3 170x3 195x3x4 Incline fly 50x6 55x6 60x6 Machine rotary chest 175x6 190x6x2 Hyper extensions 50x10x4

So you bench, squat then go back to bench?

 

[Abe Lincoln]

So you bench, squat then go back to bench?

Yes you do. Sheiko has it setup that way.

 

[MARK_]

So you bench, squat then go back to bench?

Yes. I'm following it as it is written. Maybe it allows for an extended rest

 

[Abe Lincoln]

Yes. I'm following it as it is written. Maybe it allows for an extended rest

That is what I'm thinking. More rest, stronger lifts

 

[tyga tyga]

Yes. I'm following it as it is written. Maybe it allows for an extended rest

was it designed for YOU, or pulled off the web?

 

[MARK_]

was it designed for YOU, or pulled off the web?

I'm using the IPhone Sheiko app

 

[MARK_]

Do you think I should consider making some changes to it? Specifically to the types of lifts. Like today, instead of two flat bench sessions, make one a decline or incline?

 

[MARK_]

Just drank 1 scoop of cinnamon swirl protein by Cellucor. I'm in love

 

[kenpoengineer]

Do you think I should consider making some changes to it? Specifically to the types of lifts. Like today, instead of two flat bench sessions, make one a decline or incline?

IMHO, keeping in mind I'm new to Sheiko's program as well, I'd stick with the exercises as written for at least a couple of cycles. I think this is like 5/3/1 in that the program starts out light but kills you later.

 

[MARK_]

IMHO, keeping in mind I'm new to Sheiko's program as well, I'd stick with the exercises as written for at least a couple of cycles. I think this is like 5/3/1 in that the program starts out light but kills you later.

Thanks kenpoengineer . I think I will follow your opinion

 

[MARK_]

Sheiko Week 2 Day 2 BW: 176.5 BF: 12
Bb bench press
135x5
155x4
180x3
- 30 seconds rest between the next 5 sets
210x2x4
210x4x1
Deadlift to knees
Warm-up
135x5
155x5
Work sets
205x3
240x3
245x2x4
Dips
BW+50x5x5
Abs: incline crunch twist
30lbsx10x4
Meadow rows
110x6
125x6
140x6
Close grip lat pull down
175x6
190x6x2

 

[MARK_]

Sheiko week 2 day 3 BW: 177lbs BF: 11.4

Squat
115x4
140x3
160x3
185x2x4
Bb bench press
135x5
155x4
185x3
210x2x2
220x1x3
210x2
210x5
Standing French press
70x10x1
70x5
80x5
90x5
90x3 (failure because of no rest after fly. Ran out of time)
Db incline bench press
90x6
95x6
90x6
Flat bench fly
45x6
50x6
55x6
Handle bar tricep press down (machine)
50x20x2
Incline sit up with weight over head
30x10x3

- this is the first time I was close to throwing up after DB presses.
- going for a low carb and cardio day today. Although, my weight is up and bf down after eating about 250-300 carbs and no cardio all weekend.
- Any suggestions about this^^^^?

 

[kenpoengineer]

Volume galore! Strong presses! Nice job!

 

[RegisterJr]

Good Lord, Mark. Look at all that volume.

 

[MARK_]

Sheiko Week2 day 4 BW: 177lbs
Deadlift
175x3
205x3
245x3
255x2x4
Bb bench press medium grip
135x5
155x3
185x3x3
185x5
Deadlift below knee of rack
225x3
255x3
290x3
305x2x3
Hyperextensions
55x10x4
Tricep cable press down/extension
85x20 (press down)
120x6 (press down)
70x15 (extension), 70x15 (press down)
Seated calve raises
110x30
115x30
200x30
225x25

 

[RegisterJr]

Killin that Sheiko Mark

 

[MARK_]

Killin that Sheiko Mark

Thanks! I still can't believe that I bench almost every day. This program seems to have a very slow progression to it. This may work well for me because with other strength building programs I've done I have injured something because of the fast increase in weight amounts

 

[tyga tyga]

Thanks! I still can't believe that I bench almost every day. This program seems to have a very slow progression to it. This may work well for me because with other strength building programs I've done I have injured something because of the fast increase in weight amounts

I bench every time I step in the gym as well

Mon- comp bench
Wed- 2-3 board press
Friday- TNG bench (or myo)
Sat- incline

 

[MARK_]

I bench every time I step in the gym as well Mon- comp bench Wed- 2-3 board press Friday- TNG bench (or myo) Sat- incline

Hmm...I would have never thought this was a good idea, but it seems it is

 

[tyga tyga]

Hmm...I would have never thought this was a good idea, but it seems it is

if you're progressing, then it is 8)

 

[MARK_]

I took my kids snowboarding last night and got in a bit late. Slept in today and will probably have an actual rest day. Pick up Week 3 Day 1 Sheiko tomorrow. So far, so good

 

[MARK_]

Calories/diet question: I have increased my calories slightly, mostly by increasing carbs. I was at 2-2,500 calories with carbs around 65-160. Now I am at 2,500-2,750 calories with carbs around 150-275. My weight has leveled off at 177lbs and has even fluctuated on the lesser side by a pound or two on any given day. I am not looking to lose weight at the moment. My goal is to add strength and size. What should I do?

 

[MARK_]

Just checked the training plan for tomorrow and it's time to reset my 1 rep max on bench, deadlift and squat. I guess it's good today was a rest day.

 

[RegisterJr]

Calories/diet question: I have increased my calories slightly, mostly by increasing carbs. I was at 2-2,500 calories with carbs around 65-160. Now I am at 2,500-2,750 calories with carbs around 150-275. My weight has leveled off at 177lbs and has even fluctuated on the lesser side by a pound or two on any given day. I am not looking to lose weight at the moment. My goal is to add strength and size. What should I do?

Sounds like you hit your maintenance, or close to it. Add in 50 more calories a day and see what happens in a week. If it's not enough, add 50 more next week. You could also make 100c jumps too.

 

[tyga tyga]

Calories/diet question: I have increased my calories slightly, mostly by increasing carbs. I was at 2-2,500 calories with carbs around 65-160. Now I am at 2,500-2,750 calories with carbs around 150-275. My weight has leveled off at 177lbs and has even fluctuated on the lesser side by a pound or two on any given day. I am not looking to lose weight at the moment. My goal is to add strength and size. What should I do?

You've got it. Just increase from where you were at calorie wise by 200-300 total calories a day. Stay there until your weight levels off again, then increase again.

 

[MARK_]

Great! Thanks for the help. If I can figure my maintenance intake it should help later when I want to cut or bulk.

 

[MARK_]

Whooooohooo! Does Sheiko increase strength? Check my numbers and see
BW: 177 lbs. BF: 12.4
Starting numbers: bb bench 260lbs, squat 230lbs, deadlift 340lbs
Today's numbers: (around 3 weeks of Sheiko)
Squat
135x5
175x2
205x2
250x2 (new max, and I did 2 below parallel)
- 20lb increase
Bb bench press
135x10
175x5
205x1
255x1
270x1 (no hand off, just a spotter watching)
- 10lb increase
Deadlift
135x5
205x5
275x1
335x1
355x1 (just my spotter yelling at me)
- 15lb increase
- Conclusion: 45lb combined increase in around 3 weeks tells me Sheiko works

 

[kenpoengineer]

 

[bolt10]

Nice work! In for the rest of this.

 

[MARK_]

Nice work! In for the rest of this.

Thanks. I'm glad to have you in

 

[tyga tyga]

Congrats on the total poundage added!

 

[MARK_]

Congrats on the total poundage added!

Thank you very much

 

[MARK_]

Ok, bad idea. I decided to go to the gym with out my normal pwo and the HPTA/Volume stack I am on. No coffee either. Also, my lower back is a little sore. Here is what happened:
Squat
135x5
155x4
180x3
205x2x2

And that's all folks! Felt tired, weak, drained and had some stomach issues for some reason. Packed it up and headed home.

 

[RegisterJr]

Nice work on those PR's Mark. I'm surprised you didn't take a rest day after yesterdays records.

 

[MARK_]

Nice work on those PR's Mark. I'm surprised you didn't take a rest day after yesterdays records.

Thanks. Yeah, I think I didn't realize how much yesterday took out of me. I have never gone for 3 new PR's in one day before. I'm surprised you went in, being sick and all.

 

[RegisterJr]

I shouldn't have gone in...

1RM PR's never make me feel beat up like the higher volume stuff, but I know it's just as taxing.

 

[MARK_]

Sheiko Advanced small load prep cycle 1:
Week 3 day 1 after setting all new PR's
BW: 180lbs BF: 12%
- I've discovered that a pwo is a must. I tried this same plan last Friday with no pwo and quit on second set of squats at 205. I had no go power. Today was excellent!
Squats
45x8
115x6
135x5
155x4
180x3
205x2x5
Bb bench press
135x6
150x5
175x4
205x3
230x2x4
Decline fly
45x8
50x8
55x8
Flat bench fly
50x8
55x8
60x8
Good Mornings (seated)
45x10
65x6x5
Dips
Bwx10
BW+45= (225lbs) x5

 

[RegisterJr]

No Pre = No Bueno

Nice work Mark.

 

[MARK_]

Sheiko Time again! Who else is up and ready for some gym action?

 

[MARK_]

Help! I don't understand this Sheiko chart: kenpoengineer tyga tyga

 

[MARK_]

Sheiko Week 3 day 2 BW:180
Deficit deadlift (4inch)
135x10
155x8
180x3
215x3
230x2x2
250x1x3 (20 seconds rest between each)
Bb bench press
135x3
160x3
190x3
215x2x4
Deadlift off rack (mid shin)
215x4
250x4
285x4x3
285x15x1 (put in a few extra)
Abs: incline db crunch twist
30x10x4
Machine seated overhead tricep extension
140x10
180x10x2
- Superset with tricep push down
60x10x3

 

[RegisterJr]

Sheiko Time again! Who else is up and ready for some gym action?

I was up, but rest day.

What's the charts?

 

[MARK_]

I was up, but rest day. What's the charts?

The charts are part of the Sheiko training program app. I'm not sure how to read them. I was hoping someone around here would understand them

 

[RegisterJr]

The charts are part of the Sheiko training program app. I'm not sure how to read them. I was hoping someone around here would understand them

kenpoengineer probably does...

 

[kenpoengineer]

Help! I don't understand this Sheiko chart: kenpoengineer tyga tyga <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115792"/>

I'm still learning the meaning of these charts as well but here goes:
NL - Number of Lifts
AWL - Average Weight Lifted
Mesocycle - Current program cycle?
Microcycle- Current week cycle?

The first chart is your 3 lift total. The WILKs, etc are your max lifts relative to your weight. Check this forum link:
http://sheiko-program.ru/forum/index.php?topic=15.85;wap2