RxP 5x5 and a little Sheiko to boot...
04-17-2009 06:40 PM
week 3 - workout 3
Squat 4x5@372/405/430/480, 2x490
BO Row 5x5@260
BB Curls 3x8@85/90/95
on the squat, i was unable to squeeze over two reps, and was too tired to try another set for three. I think I have a cold coming on....
04-18-2009 03:34 PM
rest up and get some vit C in your diet. Workouts looking good tho!
04-27-2009 04:37 PM
So it caught up with me, AGAIN! was diagnosed with bronchitis and sinus infection, thats twice so far this year. I had a really crappy week, but the antibiotics have finally kicking in.
this really sucks, I cant continue the 5x5 program- when i get sick I loose strength quickly, there is no way i can jump on the rest of the 5x5 and hit the numbers I am supposed to for the next 4weeks.... So I am going to go into a sheiko routine now and follow it with the sheiko comp routine I had planned anyway.
I am 9weeks out from the meet, 2 4week sheiko cycles leaves me with a week to burn. I think I will do week 1 of #37 to warm up...
I will be doing Sheiko #31 followed by #32; my issue with #37 was that my DL suffered greatly from the volume- #31 has more squat and bench, but less dl.
Here are the volume differences by week:
#31 Squat Bench Dead Total
1 134 182 51 367
2 88 98 44 230
3 81 227 42 350
4 86 85 18 189
Total 389 592 155 1136
#37 Squat Bench Dead Total
1 74 142 70 286
2 93 113 57 263
3 109 162 63 334
4 83 118 26 227
Total 359 535 216 1110
hope to hit the gym soon...
04-27-2009 05:30 PM
05-01-2009 03:44 PM
So it's Sheiko time...
I finally made it to the gym. this week I am just going to do a couple of workouts from the first week of sheiko 37; I just want to get acclimated as i havent worked out in 10days, and want to hit #31 full force next week.
Bench 5x1@175 4x2@210 3x2@245 3x2@265 3x5@285
Squat 5x1@275 5x2@330 5x5@385
DB flies 10x5 with 35lb dbs
Bench 6x1@175 6x2@210 6x4@228
(Just in case, it's Reps X Sets @ Weight)
My first bench felt really good- it was only supposed to go to 265, but I upped it to 285 as next week benching will be more demanding and i wanted to see were I stood right now. the second bench sequence was really tough, but managed to complete it.
what was really hard was squating; just two weeks ago 5x5@450 was a challenging yet doable workout, this time i struggled with 5x5@385, but I managed to complete it. It felt like my balance was off and my leg setup just felt off every set. I think I just need some practice for it to reset....
Good workout overall, i was really worried i wouldn't be able to complete it but i surprised myself. Next workout will have some deadlifting, there we will see just what I am still made of....
Once thing I will say about Sheiko though, it's like it has built-in GPP....
05-01-2009 11:19 PM
Good job! I cant wait to see what kind of numbers you throw up!
05-05-2009 02:15 AM
Deadlift 5x1@265 5x2@315 4x2@365 3x4@395
Incline Bench 4x6@185/185/205/205/225/225
BB Lunge 5x6@135
I was supposed to do DLs on a box, but my grip was killing me when I tried the first set, so I decided to opt out. Even the first DL series was taxing, so the first DL day under sheiko 31 is going to own me.....
05-05-2009 02:37 PM
if you are having problems with your grip look into wraps but only use them on your last sets. It is better to fully work your back imo than let your grip strength determine your back workout.
05-05-2009 04:31 PM
good point- it was not so much that my grip faltered, but the skin of my palms felt very raw and painful when i released the weight. I think I will try straps on my second DL sequence.....
05-05-2009 04:46 PM
no problemo just make sure not to rely on them too much because then your grip may go to sh!t... do you use chalk?
Originally Posted by rxp1997
05-07-2009 02:39 PM
It's Sheiko 31 time....
last night was my first Sheiko 31 workout... Phuck!!!!!
Bench 5x1@185 4x1@215 3x2@255 3x2@290 2x4@305
Squat 5x1@295 5x2@350 2,4,6,8,7,5,3x1@405
Bench 6x1@185 6x2@215 6x4@235
DB flies 10x5@35
there was supposed to be a second squat series after the flies, but that pyramid at 405 killed me, i couldnt do one extra squat (and i tried). I also had a crappy spotter for my last bench set at 305, he didnt let me struggle the last rep and pulled the bar out of my hands. But I was nonetheless pleasantly surprised at my bench performance....
I also toned down the GMs, my lower back was really acting up, again thanks to that 405 squat pyramid.
05-10-2009 01:19 AM
DL to knees 4x1@275 4x2@335 4x4@385
Bench 5x1@185 5x1@215 4x2@255 3x2@270 2x2@290 1x2@310 2x2@290 3x2@270 4x1@250 6x1@235 8x1@215 10x1@200 12x1@185
DB flies 10x5@25/30/35/40/45
Deficit DL 5x1@335 4x1@385 3x2@445 1x2@495
Weighted Situps 10x3@25/35/45
one heck of a bench pyramid today, but I was able to complete it. for the second DL series i wore my straps, mainly because I was on a rack and the metal on metal banging would cause major vibration pain. the lst set was sequesnce was supposed to be 2x4@495, but i was only able to do two sets of 1 rep.
05-12-2009 01:17 PM
Squat 5x1@295 4x1@350 3x2@405 3x2@465 2x3@495
Bench 5x1@185 4x2@215 3x2@255 2x6@290
Squat 4x1@315 4x1@375 2x2@435
skipped French press and seated GMs, my back was starting to hurt and the dips were more than enough tri work....
tried something different today, wore a squat suit for the first time for the second squat series. i really wanted to try the second series, but my legs had very little left, so i donned a squat suit and worked the series with the straps off. it actually felt really good on the hips and thighs- I still couldn't do the whole series, did 2x2@495 instead of 4x4.
My recovery is worth noting: i have done sheiko before so I had an idea what to expect, both in and out of the gym. My recovery this time around is almost shocking to me, very little muscle soreness, i can actually handle flights of stairs with little discomfort.... I attribute this to a combination of HMB and OKG, which i have never dosed before. I am taking 6-8grams of HMB a day, with 3grams PWO, and dosing 8caps of Universal's OKG pwo only. I really think it has made a difference....
05-12-2009 01:26 PM
05-14-2009 04:18 PM
yep, its the only new thing I have added to my line-up, and the recovery effect has been dramatic.
05-14-2009 04:36 PM
Bench 5x1@185 4x1@215 3x2@255 2x2@290 1x3@325
Squat 5x1@295 4x1@355 3x2@405 2x5@465
Bench 5x1@200 5x1@235 5x4@275
Leg press 6x5@8/10/12/13/14 (# of 45 plates)
good workout, i wish there was a way it wouldn't take 3hrs to complete....
05-14-2009 04:52 PM
I know the feeling man... the only problem with sheiko is the length and then sooner or later you get tired of doing the same lifts over and over again.
Originally Posted by rxp1997
05-14-2009 05:09 PM
my next run I plan on changing a few things. on the days I lift twice I want to modify the 2nd series, like on bench do board work or floor press, and on squat do box squats. I also want to scrap db flies all together and replace them with facepulls, db snatches and halbert rolls; and maybe replace dips with a more bench-specific triceps movement, and add heavy shrugs on DL day.
05-14-2009 05:13 PM
ahhh my sheiko routines (the psu modified ones) include board presses and shirted work but yours looks to be an interesting run.
Originally Posted by rxp1997
05-17-2009 11:39 PM
Deficit DL 3x1@275 3x2@335 3x4@355
Bench press 6x1@185 5x1@215 4x2@255 3x2@270 2x2@290 2x2@305 3x1@270 5x1@235 7x1@205
DB flies 10x5@30/35/40/45/45
DL 3x1@315 3x2@355 3x2@415 1x4@465
Weighted Abs 10x4@45/50/55/55
my DL is feeling really sucky, I dont feel like its getting better. the second dl round was supposed to be a 2x4 sequence, but the pain on my palms limited me to a 1x4. on the plus side, my bench is really rocking, my confidence at handling weights over 315 is becoming really solid.
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