Beware the Jabberwocky!

*ate a large popcorn. Watched Religious. Good Stuff*
------------------------------------------------------

Sunday Oct.12
Recovery Day

Treadmill - 30min
inc 8/ spd 4.5

Shoulder Press - 40s x10x5

Muscle Snatch - bar x10x5

OHS - bar x10x3
 
Donut62 said:
#32 will let you recover from #30 and #31 and at the end you'll hit some big numbers. I think it would be worth it.
Click to expand...

Im pretty much in the same postition as liquid, did 29 and 37. Are you saying to do 32 and max out after 32 even though day 2 has you maxing out?
 
Manistoner said:
Im pretty much in the same postition as liquid, did 29 and 37. Are you saying to do 32 and max out after 32 even though day 2 has you maxing out?
Click to expand...

#32 is designed to lead into a test day, or a power meet, on the 3rd day of Week 4. The max out day in week 2, called the "Skills Evaluation", is programmed in so that people doing meets at the end can work up to find their first one or two attempts for the meet. If you aren't in a meet with a limited amount of attempts to worry about, you can probably just work up to a 95% single or so on that day.
 
Monday Oct.15
Sheiko#32 Wk.1 day.1

5min jump rope, dynamic stretching, rtc warmup

Hassock Box Jumps
5x3

Lateral Hurdle Jumps
4x5R+5L

Back Squat
135x5
225x5
265x4
315x3 x2
335x2 x3

Bench
155x5
185x5
225x3 x2
245x2 x3

Ahhhh #32. I've be dying for a short workout. Nice
 
liquid! said:
bench 315. I'll redo it next week. Kinda fugly.

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Click to expand...

Easy. Donut better watch out with his 330, it might be going down soon.
 
Thursday Oct.16
Sheiko#32 Week.1 day.2
"Skills Evaluation"

2 hour nap, pvc rolling, hurdle step overs, rtc warm up

Back Squat
225x3
275x3 x2
315x2 x2
365x1 [/belt on]
405x1
445x1

Bench
155x8
185x5
225x3 x2
255x2 x2
285x1
315x0 not warmed up enough.
315x1

Deadlift
225x5
315x3
365x2 x2
405x1
455x1 [/belt on]
500x1
535x0 couldn't pass my knees
500x1

What a shitty day. Today felt like showing up hungover for a final exam you barely studied for. I slept for 2 hrs prior to lifting and I had an hard time getting warmed up afterward. Even though I wasn't feeling strong tonight I at least matched my PRs. Good news: 500lb deadlift felt easy.
 
Saturday Oct. 18th
Sheiko#32 wk.1 day.3

pvc rolling, hurdle stepovers

Pause Squat [3 sec]
135x5
225x3 x2
275x3 x2
315x2 x2
335x2 x3

Bench
155x5
185x3
225x3 x2
245x3 x6

HICT
stationary bike- 20min
HR 150-160
 
Sunday Oct.19th
Recovery/Conditioning

Treadmill
45 min [hr 145-150]
inc 10/spd 3.5
 
Tuesday Oct.21st
Sheiko#32 week.2 day.1

Back Squat
135x5
225x5
265x3 x2
315x3 x2
355x2 x4 /belt

Db Flyes
35x10 x5

Back Ext
bwx20 x3

HICT
stationary bike
20min/HR 155-165
20-30rpm


No heavy benching till the cut on my palm heals. meh
 
Sunday Oct.22th
Recovery

Treadmill
30 min [hr 120-130]
inc 7/spd 3.5

Muscle Snatch
5x10
 
Friday Oct.23
Sheiko#32 wk.2 day.2

-PVC rolling, dynamic stretching, rtc warmup
-Hassock Box Jump [3x3]
-Broad Jump [3x3]
-Split Squat Jump [6x3]

3" Platform Deadlift
135x3
225x3
275x3 x2
315x2 x2
365x1 x4

Bench (ring finger on ring)
155x5
185x3
225x3 x2
255x3 x2
275x2 x3

Miniband Pullaparts
10x5

Deadlift off Boxes
315x3 x2
365x3 x2
405x3 x6 (decrease 3" every set until pulling from the floor)

Db Flyes
40sx10 x5

Rolling Db Ext.
40sx10 x5


Wasn't getting much leg drive benching today. Hand is almost good to go, no bleeding when benching.
 
Monday Oct.27th
Sheiko#32 wk.2 day.3

RTC warmup, hurdle step overs.

1. Bench [index finger on ring]
135x5
175x5
205x4
225x3 x2
245x3 x2
265x3 x5

Miniband Pullaparts/Dislocates
10/10 x4

2. Back Squat [oly shoes, slightly narrower stance]
135x5
225x5
275x3 x2
315x3 x2
355x3 x5 [w/ belt]

3. Db Bench
100s 5x5

Hanging Leg Raises
4x8

Needed the belt for 80%, but felt good.
 
Wednesday Oct.29
Sheiko#32 Week.3 day.1

Pvc rolling, dynamic lower body streetching, hurdle step overs, EZA RTC warmup w/ 10s.

1.Back Squat
135x5
225x5
275x3 x2
315x3 x2
355x2 x2 w/ belt
365x2 x3

2.Bench [middle finger on ring]
155x5
185x4
225x3 x2
255x2 x2
275x1
285x1
295x1

3.BOR [overhand/thumbless]
135x10
185x7
205x5 x5

Db Flyes
40s x10 x4

Rolling Tri Ext
40s x10 x4
 
Zerocrew1984 said:
so what do you think of sheiko?
Click to expand...

The 1st month wore me ragged, the 2nd I begin to feel stronger, around the 3rd month my form starting clicking really well, everything after that was gravy.

Its taught me to lift much, much better. My form has improved leaps and bounds, and if/when I stop using the sheiko I'll probably use nearly identical rep schemes and bastardize it for me needs.

Chase's idea of mastering squats at 80% beltless before pushing up your training max works great. The bench volume isn't that taxing as my upper body recovers quicker than my lower back. You learn to love squats, or squats will love you...in the rough sort of way:eek: I haven't made much progress with my deadlift, but I plan on fixing that soon.

Come to think of it I think Donut talked me into this last January. Whoa, this year is flying by. Looking back now Sheiko does not seem like a vastly different way of training, but I has made me work a lot harder.

With that said, I'm ready to start working on my front squat, ohp, and clean.
 
liquid! said:
The 1st month wore me ragged, the 2nd I begin to feel stronger, around the 3rd month my form starting clicking really well, everything after that was gravy.

Its taught me to lift much, much better. My form has improved leaps and bounds, and if/when I stop using the sheiko I'll probably use nearly identical rep schemes and bastardize it for me needs.

Chase's idea of mastering squats at 80% beltless before pushing up your training max works great. The bench volume isn't that taxing as my upper body recovers quicker than my lower back. You learn to love squats, or squats will love you...in the rough sort of way:eek: I haven't made much progress with my deadlift, but I plan on fixing that soon.

Come to think of it I think Donut talked me into this last January. Whoa, this year is flying by. Looking back now Sheiko does not seem like a vastly different way of training, but I has made me work a lot harder.

With that said, I'm ready to start working on my front squat, ohp, and clean.
Click to expand...

tl/dr
 
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