Perm's Shiekoin it up (Shieko 37 and 29 training log)
- 04-15-2010, 09:44 PM
- 04-16-2010, 08:32 AM
Bench press 130 1x7; 145 1x6; 156 1x6; 170 1x4; 185 2x3;
195 2x2; 185 2x3; 170 1x4; 155 1x6; 145 1x8; 130 1x10
Flat flies 5x10
Squat 205 1x5;245 2x4; 285 2x3;
305 5x3 (started to lose form so belted up 3rd set)
GM (seated) See below important
OK so here is the deal with GM's in general. I sat down with the bar did a few reps felt like my lower back was curving/curling whatever... stood up did a few reps same thing after going down about 6 inches put the bar down stood sideways looked in the mirror same thing I couldn't grasp my mind around haveing your back not bend at all it just seems impossible so any help on doing these like videos are Highly appreciated.... So I did 3 sets as well as I could at 95 pounds and got the hell out of there
Comments on rest of lift: Went well as usual but today I met Byron Nichols a world champion IPF power lifter who almost broke the WR for his weight in bench (691 pounds I beleive) and guess what he trains with sheiko as well! so that blew about 20 min but I hope to see him around.... Sad story with him though he got in a car reck and slipped on ice wich messed up his elbow bad... so when i was watching him do rolling tricep extensions with 17.5's (used to do it with 80's) he came up and started talking to me.... overall really nice guy but when he left and said seeya michael I called him dude when i said by.... :facepalm:
[nomedia="http://www.youtube.com/watch?v=TUeLsTrey5Q&feature=re lated"]YouTube- Byron Nichols 644 lb attempt at 2009 USAPL Bench Press Nationals[/nomedia]
[nomedia="http://www.youtube.com/watch?v=4yTnHT1-azE"]YouTube- Byron Nichols World Record Attempt USAPL Nationals[/nomedia]
Week 2 Day 1
weight at gym: 205
Day 1 Monday
Squat 205 1x5 245 2x4 285 2x3 325 5x2 (real grinder)
Bench P 130 1x5 155 1x4 185 2x3 210 6x2 (210 was easy)
Flies 30x5x10 (slight decline)
Push up W/ Weight (hands Shoulder width) BW+45x5x10 (front delts hurt) squat 225 1x3 265 1x3 305 4x3 (second squat session what do you think....)
GM (Standing) 135x5; 185x4x5 (going as low as I can till back begins to curve still stumped on the seated GM's though)
Song of the day: [nomedia="http://www.youtube.com/watch?v=UdHyyaT9GVo"]YouTube- Mistur - Skoddefjellet[/nomedia] It's a good listen
glad I'm done with this day by far hardest of them all and longest... so far brought gatorade to keep me going but was getting hungry by second set of squats... in gym about 3-3:30 hours
Well I went pee quite a few times and chated between my last set of squats
not to mention 80%x5x2 on squats was killer and slowed me down... think I'll speed up my assistance work...
Week 2 day 3 4/21/2010
Weight: 207 Upped how much I eat pre workout ( I weigh at gym)
Time in gym 3:50-6:15 2hrs and 25 Min
Day 3 Wednesday)
Dead to knee 230 1x4 275 2x4 320 4x4
BP 130 1x5 155 2x5 185 5x4
Deadlift full 230 1x4 275 1x4 320 2x3 340 5x3
Think I might be rounding my back on Deads as well
Did some foam roller today been doing if for ~3 days
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
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
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.
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
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!
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
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) - Tegernakô
Digging Eluveitie. I may have to look in to these guys.
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
Dead from pins 275 1x5 320 2x5 365 4x4
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.....
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.
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
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.
week 4 day 1 5/3/10
Weight in gym 202
Time in gym 2 hrs
Day 1 Mon
Squat 205 1x5 245 1x4 285 2x3 325 5x3
Bench P 130 1x5 155 1x4 185 2x3 210 5x3
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...
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
Week 4 Day 3 5/5/10
Weight in gym: 204
Time in gym: 2 hr 20 min
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
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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