Sheiko Beginner Stage 2 Log

Week 7 Day 3

Incline Bench

45 5 x 2
50 4 x 4

Notes: Top sets were RPE 6 maybe. Should have taken 55.

Pushups

8 x 6

Deadlift from blocks (knee level)

130 5 x 2
140 5 x 2
150 4,4,4,3 (grip failure)

Notes: Top sets were supposed to be 145 but fuck walking back to the weight tree to get a pair of 2.5s.

Bulgarian Split Squats

+16 5 x 5
 
I respect you exerting more energy in your lifts because you were too lazy to walk.



Fuck cardio
 
Week 7 Day 5

Squat

77.5 6 x 1
87.5 5 x 2
92.5 5 x 4

Notes: Tweaked my back re-racking the second set of 92.5 which sucked. I just loaded more of the weight on my quads to finish the sets.

Seated Dumbell Press

20 5 x 5

Close grip bench

42.5 6 x 1
52.5 6 x 2
57.5 5 x 2
55 5 x 2

Dumbell Flyes

10 10 x 5

Leg Press

160 5 x 5

Notes: someone was doing barbell front raises in the squat rack, so I substituted leg press for squats.
 
Week 8 Day 1

Squat

80 8 x 1
90 6 x 2
95 6 x 4

Notes: My belt and sleeves arrived on Monday, so today was the first day that I tried the full competition set up. I never knew squats could feel so good.

Bench

55 5 x 2
60 5 x 2
65 5 x 3

Notes: Both hips decided to cramp as I got under the 4th set so I had to cut these short. The weight felt pretty easy though.

Dumbell Flyes

12 10,10,10,8,7

Pushups

10, 10, 7,7,8

Squat (no belt)

70 5 x 2
80 5 x 5
 
Ive got a couple of questions. Height? Weight? A/S/L? What kind of competition are you looking to enter?


Side note: I nearly had a heart attack yesterday when Kotka went knee on knee and fell awkwardly to the ice.
 
auger38 said:
Ive got a couple of questions. Height? Weight? A/S/L? What kind of competition are you looking to enter?


Side note: I nearly had a heart attack yesterday when Kotka went knee on knee and fell awkwardly to the ice.
Click to expand...

I'm 1.92m and 96kg (gangletron, Kotkaniemi build). There are two powerlifting meets in February here in Holland: one is a regular meet that, so far as I know, is fully sanctioned by the K.N.K.F. (Dutch IPF affiliate), and there's a beginner's meet, which I think doesn't count for anything. Depending on the results of this 10 week program I will either do the tried and true 37-30-32 cycle to guide me into the meet. If my maxes aren't ''high enough'' I'll just do the sheiko beginner preparatory cycle a few times.

I'll compete raw.
 
Prokofievian said:
I'm 1.92m and 96kg (gangletron, Kotkaniemi build). There are two powerlifting meets in February here in Holland: one is a regular meet that, so far as I know, is fully sanctioned by the K.N.K.F. (Dutch IPF affiliate), and there's a beginner's meet, which I think doesn't count for anything. Depending on the results of this 10 week program I will either do the tried and true 37-30-32 cycle to guide me into the meet. If my maxes aren't ''high enough'' I'll just do the sheiko beginner preparatory cycle a few times.

I'll compete raw.
Click to expand...

You’re an inch taller than me, we weigh the same, but we both have 25lbs on the Eagle. Still scrawny though lol.

What kind of numbers are you shooting for, to deem yourself ready for the competition?
 
auger38 said:
You’re an inch taller than me, we weigh the same, but we both have 25lbs on the Eagle. Still scrawny though lol.
Click to expand...

Lol, I got some people to film me doing squats and I look like smeagol. At this point I was about 92. I've gained 4kg on the program so far so, heading in the right direction at least.

auger38 said:
What kind of numbers are you shooting for, to deem yourself ready for the competition?
Click to expand...

I'll enter with whatever my numbers are. But I have a test day after the end of the program (in about 3 weeks) the results of which I'll base the next program off of. I would like to hit a 140 squat, 160 deadlift and who the fuck knows for bench lol. Whatever program I choose next will have benching 3 times per week, so let's see what happens.
 
Best of luck on hitting those numbers/gaining weight man!
 
Week 8 Day 3

Deadlift from blocks (knee level)

120 6 x 2
130 6 x 2
140 5 x 4

Incline Bench Press

40 5 x 1
50 5 x 2
60 4 x 5

Rope Tricep pushdowns

15 10 x 5

Dumbell Shoulder Press

14 10, 10, 9, 8, 7

Leg Press

140 8 x 1
160 8 x 2
170 6 x 4

Notes: I may have done 5 sets at 170. I wasn't sure if I had done 3 or 4, so I did one more. All the volume today.
 
Week 8 Day 5

Squat

82.5 6 x 1
92.5 6 x 2
100 5 x 4

Notes: I wasn't about to load everything but a second 20kg plate on the bar so I took the 5kg jump.

Bench

55 5 x 1
62.5 5 x 2
67.5 5 x 5

Notes: Instead of set my arch by putting my feet on the bench, I just crawled my feet towards my head after setting my shoulders. It's not as tight but my hip doesn't cramp up.

Dumbell Flyes

12 10 x 5

Notes: The final two weeks of the program are here. The high volume continues until the 2nd day of week 9. The final week of the program is a taper: squats taper off to 5 triples on Week 10 Day 1, Bench tapers off to 3 doubles on Week 10 Day 3, and deadlifts taper to 4 triples. I'll test my maxes on the following wednesday.
 
Week 9 Day 1

Squat

82.5 8 x 1
92.5 6 x 2
102.5 5 x 4

Bench

50 6 x 1
57.5 5 x 1
67.7 4 x 2
72.5 3 x 4

Notes: Two good bench days in a row.

tenor.gif


Dumbell Flyes

12 10 x 5

Notes: Progress in these doesn't really show up well in logs. But there's been a bunch.

Pushups

10 x 5

Leg Press

160 8 x 1
170 6 x 2
180 5 x 4
 
Week 9 Day 3

Deadlift to knees

warmup
120 5 x 2
130 5 x 5

Close grip bench

warmup
50 5 x 1
55 5 x 1
60 4 x 5

Dips

BW (~96) 6,5,5,5,5,6

Notes: Not sure where the extra rep came from on the last set.

Deadlift from blocks (1-2" below knees)

120 5 x 1
140 4 x 1
150 4 x 4

Notes: I am doing these without chalk. I will probably need to strap up during test day.

Front Squat

60 5 x 5

+20km cycling
 
Week 9 Day 5

Bench

57.5 5 x 1
67.5 4 x 2
72.5 4 x 2
72.5 3

Notes: I suppose one way of knowing your technique is getting somewhere is if you notice something isn't quite right with your set up, and you proceed to shit the bed.

Squat

90 5 x 1
100 5 x 1
105 5 x 4

Notes: These are starting to get squishy. Combination of factors: nutrition was garbage this week, I wasn't recovered from Day 3, didn't gain any weight, and it's starting to get heavy. The first rep is fast and without distortions in form. Positives: I'm believing more in the correct bar path even when I'm tired.

Pushups

8 x 5

Tricep Pushdowns

12 10 x 5

Notes: these were superset to save time.
 
Week 10 Day 1



Squat

92.5 5 x 1
102.5 4 x 2
112.5 3 x 5

Notes: The third and 5th set were all over the place, totally out of the groove, but the rest were solid.

Bench

60 6 x 1
65 5 x 2
70 4 x 2
75 3 x 4

Notes: Felt strong, if slow.

I decided to skip the rest to do a mini taper. Friday is bench and deadlift. I'll skip sunday, test on monday.
 
Week 10 Day 3

Bench

60 5 x 2
65 5 x 1
75 3 x 1
80 2 x 3

Notes: Smashed every rep.

Deadlift from blocks (1-2" below knees)

135 4 x 1
145 4 x 1
155 3 x 4

Notes: Smeshed.

Hammerstrength chest press

60 6 x 5

Notes: I tried to do these ''close grip'' since that's what was scheduled, but there was a huge lineup for the bench.

Front Squat

60 5 x 1
65 4 x 4

And that's all folks! I will skip sunday's workout and Monday will be ''meet day.'' My plan is

Squat 117.5 130 140
Bench 82.5 87.5 92.5
Deadlift 145 160 170
 
Test Day

Squat

60 5 x 1
80 3 x 1
105 2 x 1
117.5 1 x 1
130 1 x 1
140 1 x 1 +15kg PR

Bench

40 5 x 1
60 3 x 1
75 2 x 1
82.5 1 x 1
87.5 1 x 1
90 0 x 1

Deadlift

60 5 x 1
100 3 x 1
120 2 x 1
130 2 x 1
145 1 x 1
160 0 x 1
150 1 x 1

Total = 377.5kg

Notes: Squats were surprisingly easy. I spent all weekend worrying about the 140 squat, and almost pussed out of it at the last moment. I actually loaded 137.5 on the bar before deciding to go for 3 plates. Bench, 87.5 moved very well, and 90 didn't move an inch. Deadlift was the most surprising and disappointing. I'm in the weird situation I can lock out more than I can move off the floor. I can think of two reasons for this. First, over the last 10 weeks I have pulled from the floor or a deficit a grand total of 4 times. Second, my upper back is weak from not rowing at all. Essentially, I find it difficult to transfer force to the bar off the floor such that I am still in position when the bar gets to my knees. If I'm still in position when the bar gets to my knees, I can lock the weight out.

Going forward I'm going to continue on a sheiko-ized LP program until the results stop coming with three major focuses. 1.) Deadlift strength off the floor, 2.) Upper back development, 3.) Flat bench.

Monday

Squat
Bench
Row
Squat
Hyperextensions

Wednesday

1.5 Deadlift/Deficit Deadlift*
Bench
Wide grip cable row
Pull downs
Deadlift from blocks*
Front Squat

Friday

Bench
Squat
Close grip
RDL
 
Last edited:
1.5 Deadlift

60 5 x 1
80 5 x 1
100 5 x 1
110 5 x 2
110 4 x 1
100 5 x 1

Notes: Holy shit are these difficult.

Feet up bench

40 10 x 1
50 10 x 3
50 7 x 1 + 40 5 x 1

Wide grip Cable Row

35 10 x 4

Front Squat

65 5 x 5
 
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