Perm's Shiekoin it up (Shieko 37 and 29 training log) - AnabolicMinds.com - Page 2

Perm's Shiekoin it up (Shieko 37 and 29 training log)

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    Damn those are some long workouts. It will probably end up paying off though.

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    Quote Originally Posted by wontstop985 View Post
    Damn those are some long workouts. It will probably end up paying off though.

    I hope so.... If I remember reading right you need to avoid the pump when doing sheiko so long as rest time till your fully recovered and then do a new set if I took like 90 sec rest it would be a lot less time. Should probly read the rest of sheikos book so I know what the hell I'm doing lol
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    I can't give anyone reps lol
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    Week 2 Day 3 4/23/2010


    Weight in gym: 206
    Time in gym: 2 hrs 15 min

    Day 5 (Friday)
    Squat 205 1x4 245 1x4 285 2x3 305 6x3
    Bench P 130 1x6 155 1x5 185 2x4 195 2x3 210 2x2 195 1x4 185 1x5 155 1x6 130 1x7
    Flies 30x5x10
    Tricep pushdowns #4x5x10 Super setted
    Squat 225 1x3 265 1x3 305 4x2 super setted
    GM (seated) 135x5x5 stood instead

    Comments: hard day because I was tired from marking where discus' landed for about 2 hours and played an intense game of soccer... probly bad idea... I was running out of time in the gym so I supper settedd flies and tricep pushdowns. #4 on tricep pushdowns is just the 4th plate on the lat pulldown machine said was 50 pounds which felt like 100 pounds on another machine and 75 on another so I don't know what the poundage is.... Got it all in even though the GM's should have been 5x6 and also did them light because was running out of time.

    peace
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    My wrist is killing me from holding the bar wrong on bench yesterday icing it and hoping I'll be good to go on Monday any advice on how to get it to heal faster would be great
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    Shieko is some serious stuff! Stick with it and you'll progress without a doubt. Just make sure you keep your caloric intake high enough to keep you from getting catabolic. Good luck bro, keep killin' it!
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    Week 3 day 1; 4/26/2010


    BW in gym: ~206
    Time in gym: 4-6:45 I had to wait for someone to quit doing knee bends in the squat rack for about 20 min.... feel my frustration.

    Day 1 (Monday)
    Squat 205 1x5 245 2x4 285 2x3 325 5x3
    Bench P 130 1x5 155 1x4 185 2x3 210 5x3
    Flies 30x5x10
    Push up w/ weights BW+45x5x10
    Squat 205 1x5 245 1x5 285 5x5
    GM (stand) 135x1x5 185x4x5

    Good day today 1st round of squats felt light...

    song of the day and my new fav song. Gives me the goosebumps!
    YouTube- Eluveitie - Tegernako
    live is pretty good too! YouTube- Eluveitie (Live at Summerbreeze 2008) - Tegernak├┤
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    Digging Eluveitie. I may have to look in to these guys.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    I saw them live at pagan fest was amazing!
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    Week 3 day 3 wednesday 4/28/2010


    Weight at gym: 206 hope it doesn't go any higher then this....

    Time in gym: 4-6:45 (spent at least 20 min telling my friend why he needs clomid and nolvadex on hand for his dimethabol cycle this summer which is superdrol and tren) if there was a smiley for this :facepalm: and hes under 18...

    Day 3 Wed.
    Dead to knee 230 1x4 275 1x4 320 2x4 340 4x4
    Bench P 130 1x6 155 1x5 185 2x4 195 2x3 210 2x2 195 2x3 185 1x4 170 1x5 155 1x6 145 1x7 130 1x8
    Flies 30x5x10
    Dead from pins 275 1x5 320 2x5 365 4x4
    lunges 45x5x5
    abs 3x10

    Comments: definately think my squat and deadlift are going up bench.... I'm not so sure felt pretty easy. Thing I really like about sheiko is you can change your form to what you like and figure out what works best. Back still kinda curves on deadlift on rack pulls at 365 it was quite a bit but fixed that up. But.... I'd rather be the guy that gets hurt doing Parrellel squats and deadlifts then the guy doing knee bends.....
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    Yesterday's workout killed me... I'm sore all over and I took a 3 hr nap. Good thing tomorrow looks like an easy day.
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    Week 3 day 5 4/30/10


    Weight in gym: 206
    Time in gym: 4-6ish ~2 hours in gym

    Day 5 Friday
    Bench P 130 1x5 155 1x4 185 3x2 210 5x2
    Squat 205 1x5 245 1x5 285 2x5 305 5x4
    Bench P 130 1x6 155 2x6 170 4x6
    Flies 30x5x10
    GM (standing) 135x1x5 185x1x5 225x3x5 <---PR

    Amazing workout today! Squat form was a ton better no rounding of the lower back and all reps were not easy but took less effort then usual. Bench press I made my setup a little bit better and damn all the weights felt easy as hell! New GM pr even this I beleive is one of the main reasons my squat is getting better and making me more flexible definitely a very good exercise. I started with them sucking it up only moving maybe a few inches before my back started to round but know I can almost hit parallel to the ground

    But as with my gym excuse me fitness center some fool was in the power rack doing curls I didn't even get mad I just laughed.
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    week 4 day 1 5/3/10


    Weight in gym 202
    Time in gym 2 hrs

    Week 4
    Day 1 Mon
    Squat 205 1x5 245 1x4 285 2x3 325 5x3
    Bench P 130 1x5 155 1x4 185 2x3 210 5x3
    Flies 30x5x10
    Dips bw+45x1x8 bw+70x1x8 bw+90x3x8
    Squats 205 1x5 245 1x4 285 2x3 325 4x2

    Didn't do GM's until the girl gets under control I might be forced to skip some things would look bad just to blower her off....
    think I'll just do them tomorrow or something...
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    Quote Originally Posted by permanabol View Post
    Didn't do GM's until the girl gets under control I might be forced to skip some things would look bad just to blower her off....
    ...

    Wat?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by SilentBob187 View Post
    ...

    Wat?



    just forget the gm's. don't do them on your off day.
    SFW and GFH
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    Inarius you have some of the best and weirdest responses ever. they give me a good laugh lol.
    Well about the girl thing I met her at whataburger with my friend and well thought she was pretty cute and then we just started talking you know the usual and then monday she wanted me to go play basketball with her and I couldn't just say no when I am reeling her in. But I told her working out is really important to me and I wouldn't be able to skip excercises .... except on my deload week
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    Quote Originally Posted by permanabol View Post
    Inarius you have some of the best and weirdest responses ever. they give me a good laugh lol.
    Well about the girl thing I met her at whataburger with my friend and well thought she was pretty cute and then we just started talking you know the usual and then monday she wanted me to go play basketball with her and I couldn't just say no when I am reeling her in. But I told her working out is really important to me and I wouldn't be able to skip excercises .... except on my deload week
    make it work man. move a workout back a day and adjust the rest of the week or just skip 1 or two here or there. Don't forget to live your life as well as get huge.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Don't forget to live your life as well as get huge.
    Best quote of the day! heck make that month inarius you may have just made it into my signature
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    Quote Originally Posted by permanabol View Post
    Best quote of the day! heck make that month inarius you may have just made it into my signature
    It's not there yet...
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Week 4 Day 3 5/5/10


    Weight in gym: 204
    Time in gym: 2 hr 20 min

    Day3 Wednesday
    Bench P 130 1x5 155 1x4 185 2x3 210 2x3 220 3x2
    Deadlift 230 1x4 275 1x4 320 2x3 365 2x3 390 3x2
    Bench P 145 1x5 170 1x5 195 4x4
    Flies 30x5x10
    Lunges 45x5x5

    forgot to do dynamic stretches pre deadlift...
    But I fixed my bench for so I get a bigger arch. I look like wade hooper when I bench kinda just not quite that flexible yet
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    Week 4 day 5 last day of sheiko 37


    Day 5 Friday
    Squat 205 1x5 245 1x4 285 2x3 325 6x3
    Bench P 130 1x5 155 1x5 185 5x5
    Flies 30x5x10

    Hurried through this because had to get to the ladies house. Plus I didn't finish but It'll be a good deload per se for when I max out on Monday!
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    The session of amazing PR's


    First of all I love Sheiko...
    Second I love PR's
    I'll show my warmups first then into the PR's

    Squat: 135x5; 225x3; 245x3; 315x1; 335x1; 385x1 (95%)
    Bench: bar 2x4; 95x4; 135x3; 155x3; 185x3; 195x1; 225x1; 240x1 (95%)
    Deadlift: 135x3; 225x2; 315x1; 365x1; 405x1; 430x1(95%)

    Now for the Real Action!!!

    Squat(with knee wraps and belt) 415 10LB pr EASY; 430x1 25LB pr Easy; 440!!! 35LB PR!!! absolutely amazing feeling all parallel veins everywhere eyes got bloodshot on 440 was the best feeling ever destroying that but I didn't go up any more thought it would bury me next.


    Bench: 260 5LB PR; 265x1 10LB PR!! ; 270 got stuck about 3 inches off chest but I'm happy and my setup wasn't as good as it has been on these!!!

    Dead lift: 465 10 LB PR; 475 20 LB PR!!!; was stupid and put 5 plates on to attempt 495 and got stuck right above knees!! so I'm hoping I could get 485 pretty well and am going to use that as my next 1RM in sheiko 29

    Percent Increase:
    squat: 405==> 440 8.6% increase
    Bench 255==> 265 3.9% increase
    Deadlift 455==> 485ish 6.6% increase

    average percentage used in program
    Squat: 65.9%-68.1%
    Bench: 61.9%-65.1%
    Deadlift: 66.9%-71.2% then back to 68.5%

    Volume amount of reps
    Squat:359
    Bench:535
    Deadlift:216

    Compared to #29 program sheiko 37 is higher volume but less intensity so we will see how the increased intensity in 29 affects my PR's

    (all of this was done without anabolics I'm just a young mother****er)
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    Hey man post up some videos of these lifts. Pretty impressive numbers.
    SFW and GFH
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    Sounds like Shieko's working. I love it when a plan comes together!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Can we get some pics or vids in here? Numbers are pretty slam damn impressive.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    I'll get some vids of Sheiko 29 when I'm doing it and I'll record My maxes whenever it's done for you guys to see! Can't beleive I didn't think of that especially when I got me a fancy Camera! Thanks for following still as well reps for you all
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    Lookin forward to vids/results!
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    Inarius do you still compete?
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    Quote Originally Posted by permanabol View Post
    Inarius do you still compete?
    Yeah but just for fun. I'll probably compete again in December. Where are you from? There is an open meet in PA then. You should come and compete in it against me.
    SFW and GFH
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    Lol if you would like to buy my ticket from Texas
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    Quote Originally Posted by permanabol View Post
    Lol if you would like to buy my ticket from Texas


    Just fly up here. Definitely worth it. Tell your parents that you want to check out Penn State and you are flying up for the weekend.
    SFW and GFH
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    Lol sounds like a plan how is life in penn state anyways?
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    Quote Originally Posted by permanabol View Post
    Lol sounds like a plan how is life in penn state anyways?
    Great. I graduate on Saturday. It's been a hell of a trip these last four years.
    SFW and GFH
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    Next week is looking brutal can't wait for next Friday! I'll record some vids then so you all can critique my form and see the massive weights being thrown around like toys!!!
    Bring in on Sheiko!

    (still no workouts been studying for an AP test good break though)
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    Did some sumo pulls today
    225x4 275x3 315x3 335x3 355x3x1

    and upper back work cuz I'm lacking there heck I couldn't lock out 495 when it was above the knees!

    Thinking shoulders tomorrow
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    very good progres so far, interesting log Nice work bro
    Serious Nutrition Solutions
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    Yeah I actually think it is kinda crazy as how well this is working... we will see next 4 weeks if it was just fixing of form or what.... If I don't go up then I'm just going to start linking the routines together and max out after 2 or 3 programs
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    Did a little shoulders today don't really want to post it up... tired
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    Sheiko 29 Week 1 Day 1 5/17


    % reps sets weight
    Bench press 50% 5 1 140
    60% 4 2 165
    70% 3 2 195
    75% 3 5 205
    Squat 50% 5 1 220
    60% 5 2 265
    70% 5 5 310 Tough!
    Bench press 50% 5 1 140
    60% 5 1 165
    70% 4 4 195
    Dumbbell fly 30x5x10
    Good morning (standing) 225x5; 235x5; 245x2x5
    Quit goodmornings one set short. Didn't like how back felt.

    Brutal day the squats at 70% killed me.... can't wait till 80% gets here!
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    If I have back pains tomorrow I'm going to murder someone...
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