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

Page 3 of 5 First 12345 Last

  1. 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.

  2. 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.
    •   
       

  3. 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...

  4. 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!

  5. Quote Originally Posted by SilentBob187 View Post
    ...

    Wat?



    just forget the gm's. don't do them on your off day.
    SFW and GFH
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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!
  10. 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
  11. 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!
  12. 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)

  13. Hey man post up some videos of these lifts. Pretty impressive numbers.
    SFW and GFH

  14. 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!

  15. 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
    WHITE WHALE!

  16. 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

  17. Lookin forward to vids/results!

  18. Inarius do you still compete?

  19. 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

  20. Lol if you would like to buy my ticket from Texas

  21. 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

  22. Lol sounds like a plan how is life in penn state anyways?

  23. 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

  24. 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)

  25. 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
  •   

      
     

Similar Forum Threads

  1. Shieko Spin?
    By bsandora in forum Powerlifting/Strongman
    Replies: 5
    Last Post: 08-15-2012, 06:46 PM
  2. Shieko incoming!
    By permanabol in forum Powerlifting/Strongman
    Replies: 14
    Last Post: 07-29-2010, 03:56 PM
  3. Kaiser has a Perm
    By TheeBC in forum Anabolics
    Replies: 3
    Last Post: 03-30-2008, 06:47 AM
  4. Replies: 9
    Last Post: 04-27-2006, 12:00 AM
  5. Replies: 98
    Last Post: 06-23-2005, 02:27 AM
Log in
Log in