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

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 :1244:

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.
 
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...:thinking:
 
permanabol said:
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....
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...

Wat?
 
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 :)
 
permanabol said:
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 :)
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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.
 
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
 
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!
 
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)
 
Sounds like Shieko's working. I love it when a plan comes together!
 
Can we get some pics or vids in here? Numbers are pretty slam damn impressive.
 
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
 
permanabol said:
Lol if you would like to buy my ticket from Texas :)
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:phone: :bigeyes: :chairfall: :fing02: :smlove2:

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.
 
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!!!:sgrin:
Bring in on Sheiko!

(still no workouts been studying for an AP test good break though)
 
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
 
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
 
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!
 
Careful with those heavy goodmornings man. Hope your back is good tomorrow.
 
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.
 
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.
 
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....
 
permanabol said:
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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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.
 
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.:fing02:
 
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.
 
[nomedia="http://www.youtube.com/watch?v=F99KfJjLrGQ"]YouTube- Skeiko 29 week 1 day 5 form check.wmv[/nomedia]
after much swearing... enjoy!
 
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
 
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
 
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
 
% 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
 
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.
 
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.
 
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.
 
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 :think:
 
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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