Orby's New Grove: The Mad Russian Routine

[orbitron3000]

Sheiko 37

Info: Russian Powerlifting Routine

Sheiko 37 Information

This'll be a pretty rough workout, once it gets going. First workout in a bit.

 

[orbitron3000]

Lift Log Monday 12/1/08

Weight: 141.2

Sheiko Week 1:
--------------
Bench:
95 x 5 reps
2 sets @ 110 x 4 reps
2 sets @ 135 x 3 reps
2 sets @ 140 x 3 reps

Squat:
115 x 5 reps
2 sets @ 135 x 5 reps
5 sets @ 160 x 5 reps

Bench:
95 x 6 reps
2 sets @ 110 x 6 reps
4 sets @ 120 x 6 reps

Side Raises:
3 sets @ 10 x 10 reps
2 sets @ 12.5 x 10 reps

Seated Good Mornings:
5 sets @ 60 x 5 reps

 

[Inarius]

ill sub here

 

[84bandit]

me dos

 

[orbitron3000]

:welcome:

 

[metroba]

you know im in bud!

 

[orbitron3000]

so, we were doing the good mornings, and to be honest, i'm not sure if i was doing the exercise right cause i really didn't feel anything. i held the bar behind my neck as if i was going to do a squat, and then leaned forward while keeping my back straight. i went until my chest touched the seat and then came back to the starting position. is that right?

 

[84bandit]

yeah, sounds right, your standing,then you lean over to a 90 degree position, like an upside down L then stand up slowly, you dont really work hard on these, they are more for core strength, dont think you should add a lot of weight, you can really mess yourself up if you try that, search it on youtube to see about technique.

 

[orbitron3000]

yeah, sounds right, your standing,then you lean over to a 90 degree position, like an upside down L then stand up slowly, you dont really work hard on these, they are more for core strength, dont think you should add a lot of weight, you can really mess yourself up if you try that, search it on youtube to see about technique.

thanks, bandit. i did some searching and this vid looks like the proper form for a seated good morning.

[ame="http://www.youtube.com/watch?v=NddwiGr8Gow"]YouTube - Seated Good Morning (www.trainatp.com)[/ame]

 

[orbitron3000]

For this workout, I will be taking an awesome stack of supplements:

IGF-2

(Over)Drive

RPM

NeoVar

and some secondary supps:

Fish Oil
Adam
Xtend

Dosing Schedule, Lifting Days:
Wakeup: 3 IGF-2, 2 Drive
Preworkout Meal: 2 Fish Oil, 2 NeoVar
Preworkout (30 minutes): 2 Drive, 2 RPM
Postworkout Meal: 2 Fish Oil, 2 NeoVar
Before Bed: 3 IGF-2

it should be noted that for someone of my weight, only 1 RPM is what the label suggests, however, I feel a better pump with 2, and may bump that up to 3.

Dosing Schedule, Non-Lifting Days:
Wakeup: 3 IGF-2, 2 Drive
Breakfast: 2 Fish Oil
Lunch: 2 Fish Oil, 2 NeoVar
Sometime after Lunch: 2 Drive
Dinner: 2 Fish Oil, 2 NeoVar
Midnight Snack: 2 Fish Oil
Bedtime: 3 IGF-2

 

[orbitron3000]

Lift Log Wednesday 12/3/08

Weight:

Sheiko Week 1
--------------
Dead Lift:
1 set @ 155 lbs x 5 reps
2 sets @ 185 lbs x 5 reps
2 sets @ 225 lbs x 4 reps
4 sets @ 235 lbs x 3 reps

Incline Bench
6 sets @ 115 lbs x 4 reps

Bodyweight Dips
5 sets @ BW x 5 reps

Rack Pulls
1 set @ 155 lbs x 5 reps
2 sets @ 185 lbs x 5 reps
2 sets @ 225 lbs x 4 reps
4 sets @ 255 lbs x 3 reps

Reverse DB Lunges
5 sets @ 27.5 lbs x 5 reps

V Situps
1 set 10 reps
1 set 40 reps

Done. Phew, long workout, completely exhausted.

 

[orbitron3000]

Lift Log Thursday 12/4/08

Weight:

Sheiko Week 1
--------------
Bench Press:
1 set @ 105 lbs x 7 reps
1 set @ 115 lbs x 6 reps
1 set @ 125 lbs x 5 reps
1 set @ 135 lbs x 4 reps
2 sets @ 145 lbs x 3 reps
2 sets @ 175 lbs x 2 reps
2 sets @ 145 lbs x 3 reps
1 set @ 135 lbs x 4 reps
1 set @ 125 lbs x 6 reps
1 set @ 115 lbs x 8 reps
1 set @ 105 lbs x 10 reps

Squat:
1 set @ 125 lbs x 5 reps
2 sets @ 145 lbs x 4 reps
2 sets @ 175 lbs x 3 reps
5 sets @ 185 lbs x 3 reps

Face Pulls
2 sets @ 25 lbs x 10 reps
2 sets @ 35 lbs x 10 reps
1 set @ 30 lbs x 10 reps

Seated Good Mornings:
5 sets @ 65 lbs x 5 reps

EZ Curl Bar Extentions:
1 set @ 45 lbs x 10 reps
1 set @ 55 lbs x 10 reps
3 sets @ 45 lbs x 10 reps

 

[orbitron3000]

alright. lately, the past few weeks to be more precise, i've had a horrible time sleeping -- getting to sleep, staying sleeping, waking up feeling unrested and still tired. now, i'm no hypochondriac, but i believe that what i am experiencing could be a form of mild insomnia, caused either by stress, or diet, or supplements, or any combination of them. besides dosing melatonin, what might i do to help me sleep?

 

[Inarius]

phenibut, Valerian root
fapping before bed.
somnidren gh and ZMK helped me sleep alot.
but then again so did igf2.

 

[metroba]

The igf will help you big time with your quality of sleep..Keep killn it bro!

 

[orbitron3000]

phenibut, Valerian root
fapping before bed.
somnidren gh and ZMK helped me sleep alot.
but then again so did igf2.

thanks, man. i'll look into these.

The igf will help you big time with your quality of sleep..Keep killn it bro!

i can't help but wonder if the igf is actually hindering my ability to sleep...i have about 2 1/2 weeks left on it, and my main sources of stress end in about 1 1/2 weeks, so once those are out, we'll be able to see if i sleep any better, while still dosing igf

 

[Inarius]

thanks, man. i'll look into these.



i can't help but wonder if the igf is actually hindering my ability to sleep...i have about 2 1/2 weeks left on it, and my main sources of stress end in about 1 1/2 weeks, so once those are out, we'll be able to see if i sleep any better, while still dosing igf

It wont be the igf2 but be sure you aren't taking drive within 3 hours of bed time.
growth hormone makes you lethargic and sleepy and you are supposed to take it before bed. It should not be keeping you up.

 

[orbitron3000]

It wont be the igf2 but be sure you aren't taking drive within 3 hours of bed time.
growth hormone makes you lethargic and sleepy and you are supposed to take it before bed. It should not be keeping you up.

thanks, guys. gonna try to make sure that my caffeine intake is damn near 0, and i'll try to drink some milk before bed, because it apparently has some tryptophan in it, we'll see how this weekend goes.

 

[metroba]

I wouldnt dose caffeine any less than 6 hours pre bed

 

[orbitron3000]

Lift Log Sunday 12/7/08

Weight:

Sheiko Week 2
--------------
Squat:
1 set @ 125 lbs x 5 reps
2 sets @ 145 lbs x 4 reps
2 sets @ 175 lbs x 3 reps
5 sets @ 195 lbs x 2 reps

Bench
1 set @ 110 lbs x 5 reps
1 set @ 130 lbs x 4 reps
2 sets @ 150 lbs x 3 reps
6 sets @ 175 lbs x 2 reps

One Arm Rows
1 set @ 30 lbs x 10 reps
1 set @ 35 lbs x 10 reps
3 sets @ 40 lbs x 10 reps

Squat
1 set @ 135 lbs x 3 reps
1 set @ 165 lbs x 3 reps
4 sets @ 185 lbs x 3 reps

Seated Good Mornings
5 sets @ 75 lbs x 5 reps

 

[orbitron3000]

insomniac complex update:

well, i have definitely been sleeping better. last two nights, i drank a pint of 2% milk a little bit before going to bed, in addition to the regular dosing of igf2. this could mean one of two things: (1) drinking milk before bed is actually doing something, or (2) it's not, and its just giving me something to believe that it'll make me sleep better, and therefore i do sleep better (sorta like if the mind believes you are sick, you are more likely to be sick, that kind of thing). Either way, it seems to be working, so i'm gonna stick with it.

 

[Inarius]

lets try lowering the dose of rpm because we are lifting in the evening.
perhaps 1 in the AM and one pre wo or 1 and 2.

 

[orbitron3000]

lets try lowering the dose of rpm because we are lifting in the evening.
perhaps 1 in the AM and one pre wo or 1 and 2.

sounds like a plan, man.

 

[84bandit]

not sleeping rough, i hear ya there

drink milk, try to get into a routine, maybe even listen to the same cd at night(i like kansas's greatest hits personally) so its easier to sleep

 

[orbitron3000]

Work Log Wednesday 12/10/08

Weight:

Sheiko Week 2 Day 2
--------------------
Deadlift to Knees:
1 set @ 155 lbs x 4 reps
2 sets @ 185 lbs x 4 reps
4 sets @ 225 lbs x 4 reps

Flat Bench:
1 set @ 115 lbs x 5 reps
2 sets @ 135 lbs x 5 reps
5 sets @ 160 lbs x 4 reps

Face pulls:
1 sets @ 25 lbs x 10 reps
1 sets @ 35 lbs x 10 reps
1 sets @ 42.5 lbs x 10 reps
1 sets @ 35 lbs x 10 reps
1 sets @ 25 lbs x 10 reps

Deadleft
1 set @ 155 lbs x 4 reps
1 set @ 185 lbs x 4 reps
2 sets @ 225 lbs x 3 reps
5 sets @ 235 lbs x 3 reps

Fwd DB Lunges
5 sets @ 30 lbs x 5 reps

 

[orbitron3000]

the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

"almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints

 

[metroba]

Lookn good killah!

 

[Inarius]

the best thing about deadlifts at this gym is that they're located right next to the mats, where people go to do core work and stretch. i had the pleasure of two very beautiful ladies openly gawk and stare at me while i did my sets of 225 lbs and 235 lbs on deadlifts. i even caught some dude's jaw drop when i did a set at 235. not that i enjoy being stared down by dudes, but i do like being able to make people's jaw drops because i shatter their expectations of how much i can lift -- in this case, deadlift...

"almost makes me wanna river dance." -Agent Paul Smecker, Boondock Saints

I wonder what they would say about my sets of 315.....:bb3::bb3:

 

[orbitron3000]

I wonder what they would say about my sets of 315.....:bb3::bb3:

"oh tyler! take us home and make sweet tender love to us...at the same time!"

 

[orbitron3000]

Lift Log Thursday 12/11/08

Weight: 140.2 lbs

Sheiko Week 2 Day 3
--------------------
Squat:
1 set @ 125 lbs x 4 reps
1 set @ 145 lbs x 4 reps
2 sets @ 175 lbs x 3 reps
1 set @ 195 lbs x 3 reps
5 sets @ 205 lbs x 3 reps

Bench
1 set @ 115 lbs x 6 reps
1 set @ 135 lbs x 5 reps
2 sets @ 165 lbs x 4 reps
2 sets @ 175 lbs x 3 reps
2 sets @ 185 lbs x 2 reps
1 set @ 165 lbs x 4 reps
1 set @ 155 lbs x 5 reps
1 set @ 135 lbs x 6 reps
1 set @ 115 lbs x 7 reps

Side Raises:
5 sets @ 12.5 lbs x 10 reps

EZ Bar Tricep Extensions
5 sets @ 45 lbs x 10 reps

Squat
1 set @ 135 lbs x 3 reps
1 set @ 165 lbs x 3 reps
4 sets @ 185 lbs x 2 reps

 

[orbitron3000]

Lift Log Sunday 12/14/08

Weight: 139.4 lbs

Sheiko Prep Cycle Week 3 Day 1
-------------------------------
Squat:
1 set @ 125 lbs x 5 reps
2 sets @ 155 lbs x 4 reps
2 sets @ 175 lbs x 3 reps
5 sets @ 205 lbs x 3 reps

Bench
1 set @ 115 lbs x 5 reps
1 set @ 135 lbs x 4 reps
2 sets @ 160 lbs x 3 reps
3 sets @ 185 lbs x 3 reps
2 sets @ 175 lbs x 3 reps

One Arm DB Rows:
5 sets @ {35, 40, 45, 50, 55} lbs x 10 reps

Squat:
1 set @ 130 lbs x 5 reps
1 set @ 155 lbs x 5 reps
5 sets @ 185 lbs x 5 reps

 

[metroba]

Lookn good man! Any progress pics?

 

[orbitron3000]

Lift Log Tuesday 12/16/08

Weight: 142.4 lbs (up 3.0lbs)

Sheiko 37 Prep Cycle Week 3 Day 2
----------------------------------
Deadlift to Knees:
1 set @ 165 lbs x 4 reps
1 set @ 185 lbs x 4 reps
2 sets @ 225 lbs x 4 reps
4 sets @ 245 lbs x 4 reps

Bench:
1 set @ 115 lbs x 6 reps
1 set @ 135 lbs x 5 reps
2 sets @ 155 lbs x 4 reps
2 sets @ 165 lbs x 3 reps
2 sets @ 175 lbs x 2 reps
2 sets @ 165 lbs x 3 reps
1 set @ 155 lbs x 4 reps
1 set @ 145 lbs x 5 reps
1 set @ 135 lbs x 6 reps
1 set @ 125 lbs x 7 reps
1 set @ 115 lbs x 8 reps

Face Pulls:
1 set @ 25 lbs x 10 reps
1 set @ 35 lbs x 10 reps
1 set @ 50 lbs x 10 reps
1 set @ 35 lbs x 10 reps
1 set @ 25 lbs x 10 reps

Rack Pulls:
1 set @ 185 lbs x 5 reps
2 sets @ 225 lbs x 5 reps
4 sets @ 255 lbs x 4 reps

Reverse DB Lunges:
5 sets @ 30 lbs x 5 reps (each leg)

Weight Situps
3 sets @ BW+30lbs x 10 reps

Notes: Felt extremely solid during bench today. I've been training way up for the Sheiko WO's, actually doing closer to 90% - 100% of old max. During Sunday's Bench, had to lower weight on the last set on bench, and today it felt like i could do more. Gonna go for a happy medium. If the weight is too low then I feel like i'm not working as hard as i could, and if the weight is too high, obviously that's not good because i'm not *able* to do the work.

[Update]I'll post some pics of me here soon, till then, i recommend enjoying the view.

 

[metroba]

tease :whip:

 

[orbitron3000]

 

[metroba]

If I werent at work right now, Id....uh nvm

 

[orbitron3000]

If I werent at work right now, Id....uh nvm

HAHA :thumbsup:

i'd rep if i could, but i have to spread the reps around before repping you again.

 

[orbitron3000]

Work Log Thursday 12/18/08

Weight: 141.0 lbs (down 1.4 lbs)

Sheiko 37 Prep Cycle Week 3 Day 3
----------------------------------
Bench:
1 set @ 115 lbs x 5 reps
1 set @ 135 lbs x 4 reps
2 sets @ 165 lbs x 3 reps
5 sets @ 185 lbs x 2 reps <- Got all of these out by myself, pretty damn happy about that

Squat:
1 set @ 135 lbs x 5 reps
1 set @ 155 lbs x 5 reps
2 sets @ 185 lbs x 5 reps
5 sets @ 205 lbs x 4 reps

Bench:
1 set @ 115 lbs x 6 reps
2 sets @ 135 lbs x 6 reps
3 sets @ 155 lbs x 6 reps (missed the last two reps on the last set)
1 set @ 145 lbs x 6 reps (missed the last two reps)

Side Raises
1 set @ 12.5 lbs x 10 reps
3 sets @ 10 lbs x 10 reps
1 set @ 12.5 lbs x 10 reps

My shoulders were mad destroyed leaving the gym today. I am quite pleased being able to rep a previous 1RM on bench (185lbs) 10 times now. That previous max was achieved on 11/27/08.

 

[orbitron3000]

Progress Pics:

11-4-08 vs. 12-18-08

 

[metroba]

Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!

 

[orbitron3000]

Looking great man! Shoulders are killer! Are you doing any shrugs? Time to thickn up that neck!

we don't usually do shrugs in the sheiko workout, but i think i could probably start working them in once or twice a week.

 

[orbitron3000]

Lift Log Monday 12/22/08

Weight: 144 lbs (confirmed on a scale like those at the doctor's office)

Sheiko 37 Week 4 Prep Cycle Day 1
----------------------------------
Squat:
1 set @ 135 lbs x 5 reps
1 set @ 155 lbs x 4 reps
2 sets @ 185 lbs x 3 reps
2 sets @ 205 lbs x 3 reps
3 sets @ 215 lbs x 2 reps <- pretty sure that's a new PR, but dang if that wasn't heavy.

Bench:
1 set @ 115 lbs x 5 reps
1 set @ 135 lbs x 4 reps
2 sets @ 160 lbs x 3 reps
5 sets @ 185 lbs x 3 reps <- PHUCK YEA! this was so awesome, pumped 'em out with no help from anyone except my pecs. man, i am so happy about this!

DB Shrugs (i substituted these for one arm db rows)
5 sets @ 65 lbs x 10 reps

Dips:
5 sets @ BW x 8 reps

Squat:
1 set @ 135 lbs x 5 reps
1 set @ 155 lbs x 4 reps
2 sets @ 185 lbs x 3 reps
4 sets @ 205 lbs x 2 reps

i'm very pleased with how i did today in the gym. my bench performance pleases me like no other. i can't wait to tackle 195 later this week.

 

[orbitron3000]

Lift Log Wednesday 12/24/08

Weight: 142 lbs

Sheiko 37 Week 4 Prep Cycle Day 2
----------------------------------
Bench:
1 set @ 115 lbs x 5 reps
1 set @ 135 lbs x 4 reps
2 sets @ 160 lbs x 3 reps
2 sets @ 185 lbs x 3 reps
2 sets @ 195 lbs x 1.5 reps <- PR! whoo! mad i didn't get the ful two reps, i was so close...:frustrate
1 set @ 185 lbs x 2 reps

Deadlift: :dl:
1 set @ 155 lbs x 4 reps
1 set @ 185 lbs x 4 reps
2 sets @ 225 lbs x 3 reps
2 sets @ 255 lbs x 3 reps
3 sets @ 265 lbs x 2 reps
all these sets done raw -- no belt, no straps, no chalk, no nothing 'cept my own bare hands :head:

Bench:
1 set @ 125 lbs x 5 reps
1 set @ 150 lbs x 5 reps
1 set @ 175 lbs x 4 reps
1 set @ 170 lbs x 4 reps
2 sets @ 165 lbs x 4 reps

DB Arnold Press:
1 set @ 20 lbs x 10 reps
1 set @ 25 lbs x 10 reps
1 set @ 30 lbs x 10 reps
1 set @ 35 lbs x 10 reps
1 set @ 40 lbs x 10 reps

 

[orbitron3000]

These girls are here to help me wish everyone a Merry Christmas, and Happy Holidays

 

[orbitron3000]

Ran out of IGF2 today, took my last dose this morning. Kinda saddens me to see it go. Any suggestions of supps to replace IGF2?

New Dosing Schedule:
Workout Days:
Morning: 2 Drive, 1 RPM
Pre W/O Meal: 3 Fish Oil, 2 NeoVar
Pre W/O: 2 Drive, 2 RPM
Post W/O Meal: 3 Fish Oil, 2 NeoVar

Rest Days:
Morning: 2 Drive
Lunch: 3 Fish Oil, 2 NeoVar
Between Lunch and Dinner: 2 Drive
Dinner: 3 Fish Oil, 2 NeoVar

 

[orbitron3000]

Work Log: Friday 12/26/08

Weight: 142 lbs

Sheiko 37 Week 4 Prep Cycle Day 3
----------------------------------
Squat: :squat:
1 set @ 130 lbs x 5 reps
1 set @ 155 lbs x 4 reps
2 sets @ 185 lbs x 3 reps
6 sets @ 205 lbs x 3 reps

Bench:
1 set @ 115 lbs x 5 reps
1 set @ 135 lbs x 5 reps
5 sets @ 165 lbs x 5 reps

DB Shrugs:
5 sets @ 75 lbs x 10 reps

Dips:
5 sets @ BW x 8 reps

 

[metroba]

Kickass pics man! Ugh Im dying to get home to girl now! :hammer: :frustrate

Glad to see you put in some Db shrugs! Those traps should start growin! Best way to do shrugs in my opinion is 20 rep sets. So set 1 do 20 reps, set 2 - 20 reps, set 3 -16 reps. Great way to add on some size!

 

[orbitron3000]

thanks, man. 20 rep DB shrug sets, here i come!

 

[orbitron3000]

first day of the competition cycle. it only gets harder from here. this is where what will separate the boys and the men.

Lift Log Monday 12/29/08

Weight: 144 lbs

Sheiko 37 Week 5 Comp Cycle Day 1
-----------------------------------
Bench:
1 set @ 125 lbs x 3 reps
2 sets @ 160 lbs x 3 reps <- messed up here with adding the weights -- should have done a set at 150 lbs, oh well
2 sets @ 170 lbs x 3 reps
1 set @ 185 lbs x 3 reps
1 set @ 195 lbs x 2 reps
1 set @ 205 lbs x 0 reps <- missed it :frustrate, trying to break 200. luckily i'm not discouraged so easily...:twisted:

DB Shrugs:
2 sets @ 70 lbs x 20 reps
1 set @ 70 lbs x 16 reps
1 set @ 70 lbs x 12 reps
1 set @ 70 lbs x 10 reps

Squat :squat:
1 set @ 130 lbs x 3 reps <- again messed up with counting, should have been 2 reps, DOH!
1 set @ 155 lbs x 3 reps
5 sets @ 180 lbs x 3 reps
2 sets @ 205 lbs x 3 reps
2 sets @ 225 lbs x 2 reps

DB Curls
3 sets @ 30 lbs x 8 reps

Bench <- this last set of bench sets is not part of sheiko 37, i was feelin pretty pumped and i wanted to break 200 on bench really badly tonight
for these sets, i used a slightly wider grip, but not wide enough to consider these sets being wide grip bench.
1 set @ Bar x 20 reps
1 set @ 135 lbs x 5 reps
1 set @ 165 lbs x 3 reps
1 set @ 185 lbs x 2 reps
1 set @ 205 lbs x 2 reps

whoohoo! finally broke 200! big day for me, and i got 2 reps to boot! had i been the only one there or knew my spotter better i probably would have been like :aargh:

 

[orbitron3000]

to celebrate breaking 2, i give you some hotties:

[nomedia="http://www.youtube.com/watch?v=pwYxY0i8a4E"]YouTube - Broadcast Yourself.[/nomedia]