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Not for sissy's - Sheiko time!

MARK_

MARK_

Well-known member
I would like to thank kenpoengineer , tyga tyga , and Abe Lincoln for pointing me to the Sheiko training program. It has taken me a little while to figure out how to best use it for my training. I am still learning my way through it to be honest. My goal is to increase strength in bb bench press, deadlift, and squat. My base stats for these are as follows: 1 rep max
1. Bb bench press: 260lbs
2. Deadlift: 340
3. Squat: 230
I currently weigh 175lbs. I am about 1 week into Iron Champ USA's iron man stack (HPTA/Volume). In about 5 weeks I will add Magnitropin into the mix. The title of this thread is designed for me to motivate me to complete this program, lest I be called a sissy. I am interested in any help you may have or suggestions based on your observations of my daily workout posts. Here we go!
 
Ok, I think I am finally figuring out this Sheiko training program. So, I am using Sheiko Advanced (small load) prep cycle 1 (4 weeks)
Date: 2/20/15
Squat
115x5
140x4
160x3
175x2x4
Bb bench press
135x5
155x4
180x3
195x3x4
Good Morning (seated)
55x10x1
65x10x2
Lat muscles (wide grip lat pull down)
145x8x2
160x8x2
175x8x1
Chest muscles
Db incline press
80x8x3
Db incline fly
40x10x2
- I think I finally did this program correctly :)
 
This is day 2. The previous post was yesterday 2/19/15.
Deadlift (pause below knee)
175x3
205x3
250x2
255x2x4
Bb bench press
135x10
155x4
185x3
210x2x4
Db lying tricep extension/1 arm cable tricep push down (superset)
25x10/50x10
35x8/60x6
40x8/70x6
45x8x2/70x6x2
BW dipsx20
Leg press/extension (superset)
225x8/110x6
325x6x110x6
425x6x3/110x6x3
Hyperextensions
25lbsx8
50x10x3
Cardio
30 minutes on treadmill
- 20 minutes walking up to level 15 and then back down to 0 at 3 speed
- 10 minutes level 5 at 3.2 speed
6 minutes on a row machine
 
Abe Lincoln said:
Oh I'm in! Curious your chest is stronger than your legs hm
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Yes. You can see I have lots of work to do. My bench has been and still is my favorite exercise, so I have been working it twice per week usually. I haven't done much squatting and deadlift isn't my favorite. I need a push and kick here and there. Feel free to be that guy :)
 
In 1st. Abe doesn't count! Lol
 
Thanks guys! I'm looking forward to your suggestions and whatever else you got to help me along
 
tyga tyga said:
I'm in! Thanks for the magnitropin love mark
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Thanks for joining. I have had it in waiting. I can't wait to get into it with the iron man stack. Maybe turn it into the Hercules stack :)
 
Abe Lincoln said:
Oh I'm in! Curious your chest is stronger than your legs hm
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Bench press and squats are both full body movements. His chest is NOT stronger than his legs. Usually this is related to technique or one small weak point holding up the squats. Luckily with a little digging into proper technique right now, backed by the frequency of Sheiko, he should be able to iron this out.
 
herderdude said:
Bench press and squats are both full body movements. His chest is NOT stronger than his legs. Usually this is related to technique or one small weak point holding up the squats. Luckily with a little digging into proper technique right now, backed by the frequency of Sheiko, he should be able to iron this out.
Click to expand...
Thanks for this. It makes sense to me. I'm hoping for some great improvement using this program
 
Question: if the program calls for 175 for 6 reps and I can easily do 10, do I stick with the program? Also, I noticed a lot of joint pain today (knee, elbow and shoulder). I started on 600mg Bulbine 2 days ago (HPTA from Iron Champ USA). Do I need to add fish oil? If so, how much?
 
MARK_ said:
Thanks for this. It makes sense to me. I'm hoping for some great improvement using this program
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Look up "so you think you can squat" on YouTube and also any YouTube videos on squats by Chad Wesley Smith and practice them at home, figure out what you need to do better and improve each day. If you have mobility problems look up Donnie Thompson on YouTube and Kelly Starrett as well. Posting up videos in your log for critique is another way to improve quickly. There are many lifters on this forum who have put over 100lbs on their squat in under a year by doing this very thing.
 
herderdude said:
Look up "so you think you can squat" on YouTube and also any YouTube videos on squats by Chad Wesley Smith and practice them at home, figure out what you need to do better and improve each day. If you have mobility problems look up Donnie Thompson on YouTube and Kelly Starrett as well. Posting up videos in your log for critique is another way to improve quickly. There are many lifters on this forum who have put over 100lbs on their squat in under a year by doing this very thing.
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Excellent! Thanks for the information:) I think I have one video so far. I will post it if I still have it.
 
Squat video 1 for review. It is only 15 seconds. I will do another from a different angle next week. My bones are aching :(
Invalid Link Removed
 
I'm in too.
 
MARK_ said:
Question: if the program calls for 175 for 6 reps and I can easily do 10, do I stick with the program? Also, I noticed a lot of joint pain today (knee, elbow and shoulder). I started on 600mg Bulbine 2 days ago (HPTA from Iron Champ USA). Do I need to add fish oil? If so, how much?
Click to expand...

Stick with the programming. Submaximal training works. Reps in the tank can be a good thing.
 
I agree with Sean. I thought the same thing when I started 5/3/1, but there's a purpose for the madness.
 
RegisterJr said:
I agree with Sean. I thought the same thing when I started 5/3/1, but there's a purpose for the madness.
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Agree with these guys. Sheiko is just setting you up for a weight increase.
 
herderdude said:
Bench press and squats are both full body movements. His chest is NOT stronger than his legs. Usually this is related to technique or one small weak point holding up the squats. Luckily with a little digging into proper technique right now, backed by the frequency of Sheiko, he should be able to iron this out.
Click to expand...
True but I never seen a man squat with no legs.
 
Squats are pretty good, Mark. Crazy depth. Now you can see what his squat numbers are where they are, Abe. You two should meet in the middle and you'll both have parallel.

Try to tighten up your trunk and get a belly full of air so as to not let your lower back round. Everything else looked good.
 
[QUOTE="herderdude;4841065" Abe. You two should meet in the middle and you'll both have parallel. [/QUOTE]

Lololol Marks got great depth. I've tried to explain to Abe about unloading the bar and increasing depth already.
 
Im in for this ride!
 
MARK_ said:
Question: if the program calls for 175 for 6 reps and I can easily do 10, do I stick with the program? Also, I noticed a lot of joint pain today (knee, elbow and shoulder). I started on 600mg Bulbine 2 days ago (HPTA from Iron Champ USA). Do I need to add fish oil? If so, how much?
Click to expand...
Any thoughts on the joint pain? I added fish oil yesterday
 
MARK_ said:
Any thoughts on the joint pain? I added fish oil yesterday
Click to expand...

Shoot for a combined 2g of epa/dha daily for the fish oil.

Cissus/glucosamine may help.

Really though, you should address WHY the joints are hurting. I'm proper movement patterns? Posture? Tight tissue?
 
Sheiko kills you with squats! I wonder if shoulder/elbow pain is from hand placement on the bar? Knee pain from those deep squats? I use 2 caps glucosamine and 1 cap IForce Joint Help daily and that really helps.
 
It didn't hurt before or after any training. I woke up and the joints hurt when I moved. Definitely not tendon, tissue or muscle pain. Thanks for the advice so far. I have added fish oil, as I read that others use it with joint pain. I'm off HPTA for the weekend and will see how I feel on Monday.
 
kenpoengineer said:
Sheiko kills you with squats! I wonder if shoulder/elbow pain is from hand placement on the bar? Knee pain from those deep squats? I use 2 caps glucosamine and 1 cap IForce Joint Help daily and that really helps.
Click to expand...
I haven't changed how I lift. So I'm not sure if the pain is form or depth. HPTA at 600mgs is the only change in the past couple of days.
 
Sheiko Day 3 Advanced (small load) prep cycle 1
Squats
115x4
140x4
160x4x4
Bb bench press
135x3
155x3
180x3
195x3x5
Close grip lat pull down
145x6
175x6
190x6
Meadow Rows
110x6
135x6
Incline crunch twist
20lbs x 10x 3
 
Beastly-strong Meadows Rows, Mark.
 
Sheiko week 1 day 4
Deficit dead lift (4 inch)
Warm-up
135x5
155x5
Work sets
175x3
205x3
225x2x4
Incline bb bench press
Warm-up
115x8
145x3
165x5
195x3
Work sets
210x3x5
Deadlift (from knees off rack)
185x3
225x3
255x3
295x2x3
Machine overhead tricep extension (seated)
120x6
150x6
180x8
One arm cable tricep push down
40x6x3
Hyper extensions
25x10x4
 
Just throwing weights around, eh?
 
Sheiko question: I am on the 4 week, 4 day program (advanced small load prep cycle one). I completed week 1 day 4 today. If it's designed by the week (or 7 days), are there 3 days of rest? Do I break the plan up to 2 days, rest, 2 days, rest, rest, then repeat? Any thoughts? tyga tyga kenpoengineer
 
2/1rest/2/2rest is a good one to follow for any routine.
 
RegisterJr said:
2/1rest/2/2rest is a good one to follow for any routine.
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Excellent! Thanks. That's what I thought. Also, I haven't done much shoulder work (shrugs or over head press, etc.) can I add these in somewhere or just be patient and be strict with the program?
 
MARK_ said:
Excellent! Thanks. That's what I thought. Also, I haven't done much shoulder work (shrugs or over head press, etc.) can I add these in somewhere or just be patient and be strict with the program?
Click to expand...

If it were me I'd add them in. Especially OHP.
 
RegisterJr said:
If it were me I'd add them in. Especially OHP.
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The reading on other forums suggests "sometimes" substituting OHP for bench pressing.
 
kenpoengineer said:
The reading on other forums suggests "sometimes" substituting OHP for bench pressing.
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Excellent! Thanks for your input. I really want to incorporate shoulders somewhere:)
 
Personally I'd stick to the program. You can add in a few sets of OHP after one of your sessions. It won't deter your gainzzzz
 
It's my understanding that most of the Sheiko programs that you have seen floating around on the internet has been written specifically for someone by Boris Sheiko. So if your program doesn't include them, there's a chance that the program you're running was written for someone who wasn't healthy enough in the shoulders to perform OHP (though not likely the case in a Russian professional strength athlete) or Sheiko determined the lifter's energy was better spent on other movements. I could be all wet, though.
 
Shoulder and bicep 5th day training (non-Sheiko)
Standing over head bb press
45x10
65x6
95x6
115x6
135x4
155x2
Arnold's
20x10
25x10
30x8
35x8
40x6
45x6
Seated calve raise
65x25
110x25
145x25
170x25
195x25x3
Seated bb curl (touch knees)
45x12
65x10
85x8
Shoulder press (machine)
100x10
130x8
160x6
Alt hammer curls
25x12
30x12
35x12
Side lateral raise (straight arm)
15x10x3
 
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