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

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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
    WHITE WHALE!
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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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    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
    WHITE WHALE!
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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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