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

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  1. Elite Member
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    Careful with those heavy goodmornings man. Hope your back is good tomorrow.
    "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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    It's all good just gunna keep em at about 185 for now.
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    Sheiko 29 Week 1 Day 3 5/19


    % reps sets weight
    Deadlift up to knees 50% 3 1 243
    60% 3 2 291
    70% 3 2 340
    75% 3 4 364
    Incline Bench press 6 4 190

    Deadlift from boxes 55% 4 1 267
    65% 4 1 315
    75% 4 2 364
    85% 3 4 412
    Lunge 5 5 45
    Abs 10 3 whatever weight 10 is on the tri pushdown thing

    So pretty sure I'm going to sooner or later herniate a disc in my back.... Going to start to use a belt at 80% on deadlifts. My back rounds when I begin to pull according to my brother.
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    fix your form. Dont rely on the belt to do that. Take a video of your form for your lifts and let us critique it. We can't help you out unless we can see what you are doing. Id be more than happy to watch your vids and offer advice.
    SFW and GFH
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    I'm getting squat and bench vids up Friday or Saturday and next Wednesday I'm definitely getting vids up of my deadlift I have no idea how bad it is....
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    Quote Originally Posted by permanabol View Post
    I'm getting squat and bench vids up Friday or Saturday and next Wednesday I'm definitely getting vids up of my deadlift I have no idea how bad it is....
    take multiple videos of multiple sets. that way we know where you are breaking down at and if you are failing under heavy weight or if its off all together.
    SFW and GFH
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    I'll do one of each set up to max weight for the day and then all the max sets.
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    Sheiko 29 Day 5 Friday 5/21/10


    Bench press
    % reps sets weight
    50% 5 1 140
    60% 5 1 165
    70% 4 1 195
    75% 3 2 205
    80% 2 2 220
    75% 3 2 205
    70% 4 1 195
    60% 6 1 165
    50% 8 1 140

    Dumbbell fly 30x5x10

    Squat
    50% 5 1 220
    60% 4 2 265
    70% 3 2 310
    75% 3 5 330
    Good morning (standing) 135x5 185x4x5

    Took videos and felt weird with a camera in the gym so I kinda hid it but I'm rather happy with my squats I'll be getting those up asap most likely sat when I figure out how to combine it into one vid with some cool music.
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    Problem with the vids my software which is really ****ty (pixela image mixer) crashes when I try to export the video from the software. So I'll have to record with an actual camera that sucks but will get it done. So minor delay. Also don't get a canon they give you ****ty software and can't be detected by other programs.
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    [nomedia="http://www.youtube.com/watch?v=F99KfJjLrGQ"]YouTube- Skeiko 29 week 1 day 5 form check.wmv[/nomedia]
    after much swearing... enjoy!
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    Sheiko 29 week 2 day 1 5/24


    % reps sets weight
    Squat
    50% 5 1 220
    60% 4 1 265
    70% 3 2 310
    80% 2 5 350

    Bench press
    50% 5 1 140
    60% 4 1 165
    70% 3 2 195
    80% 3 5 220

    Dumbbell fly 30x5x10

    Push up bw+45x5x10

    Front squat
    45% 3 2 200
    55% 3 2 245

    no way can I do these so
    Leg press; 4 plates x12 5 plates x3x8 easy

    Good morning (standing) 135x5; 185x4x5
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    Sheiko 29 week 2 day 3 5/26


    weight in gym: ~205
    % reps Set Weight
    Deadlift up to knees
    50% 3 1 245
    60% 3 1 290
    70% 3 2 340
    75% 2 4 365

    Bench press
    50% 6 1 140
    60% 6 2 165
    65% 6 4 180

    Dumbbell fly 30x5x10

    Deadlift from boxes (half way up shin)
    55% 4 1 270
    65% 4 1 315
    75% 4 2 365
    80% 4 4 390

    Lunge 45x5x5

    Fixed deadlift form good to go. nice and easy day
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    Sheiko 29 week 2 day 5 5/28


    % reps set weight
    Squat
    50% 5 1 220
    60% 4 1 265
    70% 3 2 310
    75% 2 3 330 (wasn't supposed to do this but I Failed at reading)
    80% 2 4 355 (realized I was supposed to be here)

    Bench press
    50% 5 1 138
    60% 4 1 165
    70% 3 2 193
    80% 2 2 220
    75% 3 1 206
    65% 5 1 179
    55% 7 1 151

    Dumbbell fly 30x4x10

    Squat
    50% 5 1 220
    60% 5 2 26
    70% 4 4 310 (narrowed my stance on these and felt good)

    Good morning (standing) 135x2x5

    Had work till eight so I had to fly through this workout that's why I only did 4 sets of flys and 2 of GM's
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    % reps sets weight
    Squat
    55% 5 1 240
    65% 4 1 285
    75% 3 2 330
    85% 2 4 375 got buried on 3rd set so re did it for total 5 sets

    Bench press
    50% 5 1 140
    60% 4 1 165
    70% 3 2 195
    80% 3 6 220

    Dumbbell fly 30x5x10

    Rolling tri ext ( instead of pushups) 30x10 45x3x10 55x10

    Squat
    50% 3 1 220
    60% 3 1 265
    70% 3 1 310
    80% 3 4 350
    Good morning (standing) 135x5 185x4x5
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    Good shlt. When does the routine end?
  16. New Member
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    Sorry It was late when I posted last
    weight then was 206
    that was week 3 day 1 so 5 more sessions and then max out time.
    June 14th is when I max out and I'll see about the videos on that.
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    Sheiko 29 week 3 day 3


    weight in gym: 208
    About 2 1/2 hrs in gym

    % reps sets weight

    Deficit deadlift
    50% 3 2 245
    60% 3 2 290
    65% 3 4 315

    Bench press
    50% 5 1 140
    60% 4 1 165
    70% 3 2 195
    80% 2 3 220
    85% 2 2 235
    80% 3 2 220

    Dumbbell fly 30x5x10

    Deadlift from boxes
    60% 4 1 290
    70% 4 2 340
    80% 3 2 390
    90% 2 3 440

    Lunge 45x2x5 (had to get to work)

    Not going to do dececit deads I'm good off the floor. For the deads from boxes lifting from plates doesn't work to good because the bar can't roll and be as natural from the floor so I'm doing to get some blocks from home depot or somewhere and drag them to my gym along with some chains. I'll be changing my second set of bench press to close grip with chains.
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    Sheiko 29 week 3 day 5 6/4/10


    Weight in gym 208
    Time in gym ~ 2 1/2 hrs again
    % reps sets weight

    Squat
    50% 5 1 220
    60% 4 1 265
    70% 3 2 310
    80% 3 6 350

    Bench press
    50% 5 1 140
    60% 4 1 165
    70% 3 2 195
    80% 3 7 220

    Dumbbell fly 30x5x10

    Press 95x4; 115x4: 135x3x4 (I assumed this was push/ military press of sorts strict military up to 135 then did push press)

    Good morning (standing) 135x5; 185x4x 5

    Excited to max! and I had these huge mother****ers who are brothers staring at me while I was doing squats today was pretty cool I thought.
    I would say the bigger one is about 6' 4" and 240 + easily and low body fat so they are quite a presence in the gym.
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    Sheiko 29 week 4 day 1 5/7


    Weight in gym: 209

    Time in gym: same ~2 1/2 hrs

    % reps set weight

    Squat
    50% 5 1 220
    60% 4 1 265
    70% 3 2 310
    80% 3 5 350

    Bench press
    55% 5 1 150
    65% 5 1 180
    75% 4 5 205 (form felt a little off today not as big of arch)

    Dumbbell fly 30x5setsx10reps

    Dip bwx8; bw+45x4setsx8reps

    Front squat 40% 5 2 175 did these
    50% 4 2 220 one set of these and Can't seem to get them
    60% 3 3 265 did leg press instead

    Good morning (standing) 135x5; 185x4x 5

    All is going as according to the plan except those front squats
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    Sheiko 29 day 3 week 4 6/9


    Weight: 206

    % reps sets weight

    Bench press
    50% 5 1 140
    60% 4 1 165
    70% 3 2 195
    80% 3 2 220
    85% 2 3 235

    Deadlift
    50% 3 1 245
    60% 3 1 290
    70% 3 2 340
    80% 3 2 390
    85% 2 3 410
    80% 2 3 390

    Bench press
    50% 5 1 140
    60% 5 1 165
    70% 5 4 195

    Dumbbell fly 30x5x10

    Deadlifts felt a little tough until I threw a belt on for the 410's. Hope I'm hitting over 500 this monday.
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    I couldn't help myself
    Attached Images Attached Images  
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    Last day of Sheiko 29 6/11


    Weight in gym: 204
    I have no Idea how those people workout at 7 am but it was brutal

    % reps sets weight

    Squat
    50% 5 1 220
    60% 4 1 265
    70% 3 2 310
    80% 3 6 352 (belt on last 2 sets)

    Bench press
    50% 6 1 140
    60% 5 1 165
    70% 4 2 195
    80% 3 2 220
    85% 2 2 235
    80% 3 2 220
    70% 4 1 195
    60% 6 1 165
    50% 8 1 140

    Dumbbell fly 30x5x10

    Good morning 135x5x5

    Abs 3x10
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    max day


    Pretty ****ty day IMO

    Squat 450 460 buried me only 10 pound pr
    Bench 270 275 280 285 so 20 pound pr very happy with this.
    Deadlift went down couldn't budge 495 when I got it up past my knees last time....
    Going to Norway for 10 days soon. So hoping to rest up and when I get back do madcow intermediate 5x5 for a while and then Start to run Sheiko again only smart.

    By smart I mean to not do a program then max out. I will link 2 programs together and have a competition phase to build up and get ready to max out so this doesn't happen again.

    Have videos of squat and deadlift, but not for bench. not sure if I will put those up.
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    Quote Originally Posted by permanabol View Post
    Pretty ****ty day IMO

    Squat 450 460 buried me only 10 pound pr
    Bench 270 275 280 285 so 20 pound pr very happy with this.
    Deadlift went down couldn't budge 495 when I got it up past my knees last time....
    Going to Norway for 10 days soon. So hoping to rest up and when I get back do madcow intermediate 5x5 for a while and then Start to run Sheiko again only smart.

    By smart I mean to not do a program then max out. I will link 2 programs together and have a competition phase to build up and get ready to max out so this doesn't happen again.

    Have videos of squat and deadlift, but not for bench. not sure if I will put those up.
    put em up. I'm still following along. Just been pretty busy lately. Post the vids.
    SFW and GFH
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    aye I'm gunna also work on my deadlift form pretty sure it's still terrible. Vids will be up late tonight or tomorrow
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    Quote Originally Posted by permanabol View Post
    Going to Norway for 10 days soon. So hoping to rest up
    Enjoy your trip man. Sorry I haven't been around too much lately. Numbers are still looking real impressive, especially at ~205lb

    And for the record:

    Yes I do. That's the motherland right there.
    "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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