RxP 5x5 and a little Sheiko to boot...

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    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.....

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    week 1 - workout 1

    squat 5x5@365
    Bench 5x5@185/200/215/230/245
    BO Row 5x5@170/185/200/210/225
    GHRs 2x8
    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.."
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    subbn in here
    SFW and GFH
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  4. Registered User
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    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.
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    Quote Originally Posted by rxp1997 View Post
    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.
    no problemo! It is some pretty intense training. I am finishing up mine for a competition in a little over 2 weeks. Hope all goes well!
    SFW and GFH
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    what federation are you lifting in? Do you use knee sleeves at all?
    SFW and GFH
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    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.
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    Quote Originally Posted by rxp1997 View Post
    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.
    do you like the konos? I am thinking about getting a pair in the next few days.
    SFW and GFH
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    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.
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    Quote Originally Posted by rxp1997 View Post
    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.
    good to know. I think I will invest in a pair.
    SFW and GFH
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    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.
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    Week 1 - workout 2

    Squat 5x5@325
    DL 5x5@355
    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.
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    Quote Originally Posted by bigironkiller View Post
    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.

    thanks BIK, its the first time I am trying the mix it so I hope it pans out. Glad to have you onboard...
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    week 1 - workout 3

    squat 5x5@295/320/345/370/395
    bench 5x5@225
    BO rows 5x5@205
    Incline DB curls 3x8@25/30/35
    Skullcrushers 3x8@75/85/95

    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.
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    great workouts rxp, keep it up.
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    Looking good!
    I ordered a pair of those TK knee bands. They should be here tomorrow.
    SFW and GFH
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    week 2 - workout 1

    squat 5x5@405
    Bench 5x5@205/225/240/255/275
    BO Row 5x5@195/205/225/240/255
    GHRs 2x8
    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.
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    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
    pullups 5x5@BW
    situps 3x8@BW

    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
    Triceps extensions


    The hotel workouts really sucked in terms of quality, but it was the best I could do with what I had.
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    week 3 - workout 1

    Squat 5x5@455
    bench 4x5@230/250/270/285, 3x305,2x305
    BO Rows 5x5@215/230/245/265/280
    GHRs 2x8@bw
    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
  20. Registered User
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    week 3 - workout 2

    DL 5x5@395
    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.
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    week 3 - workout 3

    Squat 4x5@372/405/430/480, 2x490
    Bench 5x5@280
    BO Row 5x5@260
    BB Curls 3x8@85/90/95
    Skullkrushers 3x8@85/95/105


    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....
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    rest up and get some vit C in your diet. Workouts looking good tho!
    SFW and GFH
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    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...
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    feel better boss.
    SFW and GFH
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    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
    GMs 5x5@135/185/235/285/285

    (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....
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    Good job! I cant wait to see what kind of numbers you throw up!
    SFW and GFH
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    tonight's workout

    Deadlift 5x1@265 5x2@315 4x2@365 3x4@395
    Incline Bench 4x6@185/185/205/205/225/225
    Dip 5x5@BW/25/50/75/75
    BB Lunge 5x6@135
    Situps 10x3@10/20/30

    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.....
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    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
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    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.....

    thanks
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    Quote Originally Posted by rxp1997 View Post
    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.....

    thanks
    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?
    SFW and GFH
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