RxP 5x5 and a little Sheiko to boot...
- 03-26-2009, 02:29 PM
RxP 5x5 and a little Sheiko to boot...
this as a 13week log as I prepare for my next meet; the plan is to do a 9week 5x5 cycle and follow it with a 4/5week Sheiko comp cycle. the mix is to allow for peaking which I feel lacks from 5x5...
I did a 9week sheiko cycle to prep for my last meet, and thru the pain I got to love it. My bench and squat responded beautifully, but my deadlift suffered. So I am going to try 5x5 for the following reasons:
1. Less DL than most sheiko routines
2. Lots of compound movements
3. Routine is based on the three major lifts with not much assistance work
4. i seem to respond well to benching and squatting twice a week.
so just a little bit about me: I am 42yrs old, 5'9", 230lbs at 14%bf, been working out for several years, been PLing for a year... I used to do DC and got hooked on getting stronger, so I switched to powerlifting. it is my intention to try as many PL training styles as I can find, so I can make up my mind and settle into one. So far I have tried Elite's Force Method, 5/3/1, a heavy singles routine from a local PL team, and Sheiko.
it is my intention to log the workout and comment on my progress; if I am trying a new supplement that significantly affected my workout i will mention it, but this is not mean to be a supplement review/log. For the record, I am on my first week of PCT, using Sustain Alpha, AdvancedPCT (until formex arrives), DTHC, Drive and IGF-1. I was using Trione, but it gave three days of insomnia so I dropped it.
the goals for this training cycle are a 600lb squat, a 370lb bench, and a 570lb dl, to be attained at the meet.
Without further ado, its off.....
- 03-26-2009, 02:34 PM
week 1 - workout 1
BO Row 5x5@170/185/200/210/225
weighted situps 4x8@bw/10/10/15
i was really getting out of breath on the squats- I had taken 10days off after my meet, I must really get out of shape fast. Wife says its a bitch to be 40...
also, if its all the same to everyone, I am not going to include the warmups.
Last edited by rxp1997; 03-26-2009 at 02:36 PM. Reason: Addind the "also.."
- 03-26-2009, 02:57 PM
subbn in hereSFW and GFH
03-26-2009, 03:08 PM
nice to have you... it was your Sheiko 37 log that opened my eyes to that crazy russian, for that I am in your debt.
03-26-2009, 03:22 PM
03-26-2009, 03:23 PM
what federation are you lifting in? Do you use knee sleeves at all?
SFW and GFH
03-26-2009, 04:39 PM
APF; i have some Tommy Konos I use to keep the knees warm when they get achy from so much sheiko squatting, but for the heavy lifting i use APT Convict wraps.
03-26-2009, 05:12 PM
03-27-2009, 09:41 AM
i do, but they can get a tad sweaty; i can really tell the difference, the knees dont really pop at all, and they dont help getting out of the hole so you know it's all you doing the work.
03-27-2009, 11:22 AM
03-27-2009, 03:35 PM
subed man, hope you crush those goals you have. The switch from a 5X5 to a Sheiko sounds like a good mix especially running it for 13wks. Strength, definaition, competition.
03-28-2009, 02:59 PM
Week 1 - workout 2
Incline Bench 5x5@185
Pullups + Hanging Shrugs 5x(5+5)@BW
Decline Situps 3x8
This time I got pretty winded on the DLs; if it persists it is not because I took 10days off, so I might have to do some GPP/cardio on my off days. I am considering some HIIT and sandbag work....
Today I tried DominATP with Refresh (with some tyrosine, DMAE and Choline Citrate) preworkout; I had some decent energy and focus but I was missing my aggression. I will try it again with my Drive and Powerfull and see where it stands. To date, Omega's Ultima has given me the best focus and attitude, but I still get the aggression from Drive/Powerfull.
03-28-2009, 03:01 PM
03-31-2009, 08:45 PM
week 1 - workout 3
BO rows 5x5@205
Incline DB curls 3x8@25/30/35
Workout 3 calls for triceps extensions, but they are boring and I can do the whole stack, so I am bringing skullcrushers back for the first 4 weeks, then during the 3x3 section weeks 5-9 I will change it to weighted dips and JM press.
didnt feel winded today, but was tired throughout the workout.
03-31-2009, 09:01 PM
03-31-2009, 10:12 PM
I ordered a pair of those TK knee bands. They should be here tomorrow.
SFW and GFH
04-02-2009, 12:38 AM
week 2 - workout 1
BO Row 5x5@195/205/225/240/255
weighted situps 3x8@10/20/30
Nice solid workout today, Sheiko did wonders to acclimate me to the rigors of squatting a lot, my recovery is definitely improving. I had to repeat my last bench set because I positioned myself incorrectly and hit the pins three times, in trying to adjust I just bombed the last two reps, so decided to repeat the set.
I am going out of town for a week, so hopefully I will find a way to get good workouts at the hotel... I might be delayed posting in the log as I will have no internet access.
Inarius, BIK, thanks for the encouraging words.
04-17-2009, 05:26 PM
sorry for the delay posting, between being away on vacation and a dead laptop I was unable to post... the following will hopefully get me up to date.
week 2 - workout 2
At Hotel "Gym"
Seated leg press 5x5@410 (full stack) [squat substitute]
incline pulley press 5x5@160
I was unable to really deadlift, I jury rigged something on the pulley machine but it was really crappy...
week 2 - workout 3
At Hotel "Gym"
Seated leg press 5x5@375/405/430/455/480 [squat substitute]
Seated chest press 5x5@255
Seated row machine 5x5@300
DB curls 3x8@35
The hotel workouts really sucked in terms of quality, but it was the best I could do with what I had.
04-17-2009, 05:32 PM
week 3 - workout 1
bench 4x5@230/250/270/285, 3x305,2x305
BO Rows 5x5@215/230/245/265/280
weighted situps 4x8@25
Hise Shrugs 1x20@225
for the squat I used TK sleeves for the dirst three sets, I had to get the Convict wraps out for the last two sets.
for the bench, I was unable to get the 5reps, I squeezed out 3, and did a 6th set for 2 so that I could get my 5reps
04-17-2009, 05:36 PM
week 3 - workout 2
Incline Bench 5x5@225
Pullups + hanging shrugs 5x(5+5)@BW
Decline situps 3x8@bw
the 5x5@455 killed my legs, so I skipped the squat.
04-17-2009, 05:40 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, 02:34 PM
rest up and get some vit C in your diet. Workouts looking good tho!
SFW and GFH
04-27-2009, 03:37 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, 04:30 PM
feel better boss.
SFW and GFH
05-01-2009, 02:44 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, 10:19 PM
Good job! I cant wait to see what kind of numbers you throw up!
SFW and GFH
05-05-2009, 01:15 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, 01:37 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.
SFW and GFH
05-05-2009, 03:31 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, 03:46 PM
05-07-2009, 01:39 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, 12:19 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, 12:17 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, 12:26 PM
SFW and GFH
05-14-2009, 03:18 PM
yep, its the only new thing I have added to my line-up, and the recovery effect has been dramatic.
05-14-2009, 03:36 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, 03:52 PM
05-14-2009, 04:09 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, 04:13 PM
05-17-2009, 10:39 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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