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  1. Registered User
    Randoja's Avatar
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    Quote Originally Posted by The Solution View Post
    You will explode on Sheiko!
    eat and GROW
    Yeah buddy another calorie jump today, 2750 now.
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    Quote Originally Posted by Randoja View Post
    Sheiko #29 Week 1 Day 1

    Used 30lbs for flys and 225 for GMs. Overall pretty good day in the gym, hit all the reps without any real struggle. On to the next one.
    I'm confused...why the random numbers for weight?
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  3. Registered User
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    Quote Originally Posted by Danb2285 View Post
    I'm confused...why the random numbers for weight?
    On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
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  4. Registered User
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    Quote Originally Posted by Randoja View Post

    On which exercise, the Gms and Flys? I assume the program lets you pick the weights for those exercises because it's hard to assign a weight for those based on a 1rm for Bench, Squat, DL. All the weights on the bench and squats are based on percentage of 1rm, and will progress throughout the 4 week cycle.
    Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
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  5. Registered User
    Randoja's Avatar
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    Quote Originally Posted by Danb2285 View Post
    Lol on everything...example 189,216,266 under the squat weight. I'm assuming just a guide line? Why wouldn't it just say 190 215 and 265 lol
    Ah yeah thats just cause I use a spreadsheet and the way it's written it just multiplies your 1rm by a percent. I always round to nearest 5 lbs.
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    Round up of course. Lol Lat spread is looking large bubba.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    LizKing531's Avatar
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    Quote Originally Posted by AZMIDLYF View Post
    Round up of course. Lol Lat spread is looking large bubba.
    Rounding up has actually made my 531 sets kinda interesting at times, ie: 120.1 vs. 124.9 : sometimes you're forced to tack on a few more than expected
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  8. Registered User
    CountryLiftin's Avatar
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    In this super late.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  9. Registered User
    Randoja's Avatar
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    Thanks for the support fellas!
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    Still quietly following buddy.
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  11. Registered User
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    Quote Originally Posted by jimbuick View Post
    Still quietly following buddy.
    Jim is the ultimate log creeper. He only pops in on mine when I diet fail lol
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  12. The BPS Rep
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    Quote Originally Posted by Danb2285 View Post

    Jim is the ultimate log creeper. He only pops in on mine when I diet fail lol
    Well there's no reason to comment on you doing the right thing....
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  13. Registered User
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    Quote Originally Posted by jimbuick View Post

    Well there's no reason to comment on you doing the right thing....
    lol this is true.
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
  14. Registered User
    Randoja's Avatar
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    6-12 Sheiko 29 Week 1 Day 2

    Assistance:
    Incline Bench 4x6@155
    Dips 5x5@+60
    Lunges 5x5@185
    Weighted Crunch 3x10@190 this was half of a cable xo machine using the whole stack, weight is probably half of what I have annotated or something.

    Holy crap, this may not look tough on paper but it was hard. I'm kicking cals straight to 3250 there is no way I can keep this up with 2 more weeks of mild calorie deficit planned. For DL to knees I do about a 1 second pause at the knees then finish the rep, for DL off boxes I used 4 inch boxes. For Lunges I used a BB with 185 and just alternated which leg I started the set with, anyone experienced with Sheiko let me know if this is right or what. This was a legitimately exhausting workout today fuark.
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    CountryLiftin's Avatar
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    Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    The Solution's Avatar
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    29 is nothing compared to 37,30, or 40 in terms of volume.
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  17. Registered User
    CountryLiftin's Avatar
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    I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  18. Registered User
    Randoja's Avatar
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    Quote Originally Posted by CountryLiftin View Post
    Those DL just look like they would piss me off like crazy. Haha. That's a TON of volume for deads too. Killin it man.
    Thanks man.
    Quote Originally Posted by The Solution View Post
    29 is nothing compared to 37,30, or 40 in terms of volume.
    Yes, that's why 29 is the one you run if it is your first Sheiko cycle. I'll switch to another variation on the next go around.

    Quote Originally Posted by CountryLiftin View Post
    I mean I guess it is only 27 reps. I usually pull around 20 reps on my highest volume days. Granted they are heavier sets but still. I'm sure it gets a lot worse. cool stuff.
    You should try it on your next deadlift day It looks easier than it is.
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  19. Registered User
    CountryLiftin's Avatar
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    I used to pull around those reps before I did 5-3-1. I pull less now and I can pull more weight every week. I don't wana jinx myself. Dead lifting and car pulls in one day is tough enough. But I will have to look into this program/template more and maybe when I do some cube stuff I can find a way to do more DL reps. Definitely me respect that's why I said the workout would drive me nuts with that many sets. I like hitting a few heavy sets and leaving nothing on the table. I don't know how you do volume like that every session especially on DL

    Are the percentages from real max or training max? Looks like solid mass building strength focused programming.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Sean1332's Avatar
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    Randoja, anymore meets coming up?
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  21. Registered User
    Randoja's Avatar
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    Multi quote broken?

    @ Country, they are based off my real maxes.

    @ Sean Only official one is deadlift in the WABDL worlds in Reno in November, alongside AB42. I am however on the lookout for full power meets in my area until then. I really want to get back on the platform.
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  22. Registered User
    CountryLiftin's Avatar
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    Nice. That's some solid work then 75% is pretty decent weight.

    What do you compete at?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  23. Registered User
    Randoja's Avatar
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    Quote Originally Posted by CountryLiftin View Post
    Nice. That's some solid work then 75% is pretty decent weight.

    What do you compete at?
    181, I'm not sure what I weigh at the moment, 174 last I checked, but it's most likely gone up since.
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  24. Registered User
    CountryLiftin's Avatar
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    Nice. I was hoping to maybe do my first meet at 181 but if I wait too much longer it'll be 198. Your a pretty strong 181 especially for not even weighing that and cutting down to it. Respect.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  25. Registered User
    Nooshefx's Avatar
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    Just read through. Progress and Pics show up very nicely. Enjoyed your log very much
  26. Registered User
    Randoja's Avatar
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    Quote Originally Posted by CountryLiftin View Post
    Nice. I was hoping to maybe do my first meet at 181 but if I wait too much longer it'll be 198. Your a pretty strong 181 especially for not even weighing that and cutting down to it. Respect.
    Quote Originally Posted by Nooshefx View Post
    Just read through. Progress and Pics show up very nicely. Enjoyed your log very much
    Thanks fellas.
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  27. Registered User
    Randoja's Avatar
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    6-14-13 Sheiko 29 Week 1 Day 3

    For assistance used 40lbs for flys, then 185 for Seated GM's for a set, followed by 4x5@225. Today was pretty easy honestly, the GMs gave me a wicked lower back pump, making it like torture reracking all the plates from the floor. It felt better after like 10 minutes though. Impressions from the first week; bench and squat days are cake, bring ur A Game for deads day.
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  28. Registered User
    The Solution's Avatar
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    Whats good this weekend?
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  29. Registered User
    Randoja's Avatar
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    Quote Originally Posted by The Solution View Post
    Whats good this weekend?
    Lot of BBQing, since I moved in with my bro this last month, we have just been dominating the grill. We have charcoal and propane, on the menu for this weekend is Wings and Ribs, maybe oysters. Were getting a big side by side charcoal/gas grill & Smoker and a pair of Purus Labs aprons in July.
    Purus Labs Natural Phenomenon
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  30. Registered User
    The Solution's Avatar
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    Quote Originally Posted by Randoja View Post
    Lot of BBQing, since I moved in with my bro this last month, we have just been dominating the grill. We have charcoal and propane, on the menu for this weekend is Wings and Ribs, maybe oysters. Were getting a big side by side charcoal/gas grill & Smoker and a pair of Purus Labs aprons in July.
    ^^^ OMG! Do need video of!
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