Beware the Jabberwocky!

Bulg SS. I'm guessing "scissors" is just about any unilateral type exercise.
 
Me too. I just need to keep a short stance and keep upright. Go figure...but I can even GM a BSS ; )
 
Tuesday Jan.29
Sheiko#17 - wk.1 day.2

Warm up: hip twist, scorpions, cat stretch, cobras, lunges, forward bends.

Deadlift -Concentrated on sitting back before I pulled and squeezing the glutes at the top.
135x5
245x5
295x5
295x5
345x4
345x4
345x4
375x3
375x3
375x3
375x3

Dips
+25x5
+35x5
+35x5
+45x5
+45x5

Incline Bench
175x4
175x4
185x4
185x4
185x4
185x4

Rack Pulls
245x5
295x5
295x5
335x4
334x4
405x3
405x3
405x3
405x3 Performed as singles, I was starting to round my back... ripped two calluses

Bulgarian Split Squats
50sx5+5 Took my shoes off for better balance.
50sx5+5
50sx5+5
50sx5+5
50sx5+5

Spread Eagle Situps
bwx10
bwx10
bwx10

I should probably start going lighter on the asst exercises that don't have a % listed. I was working fast , but I was still at the gyn forever. Adding high-GI carbs back to my WO nutrition made a big difference.

Damn you Donut...

PerWO: 2.4g Lectinin, 4g CEE, b-50 complex, 1/2 serv WMS + WPI
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 4g CEE, 1 serv. CytoMax
PWO: 1/2 serv WMS + WPI, 1serv CMDI, ZMA, melatonin
 
I think I am going to use straps for the second deadlift exercise from now on, because my hands are pretty tore up too. I took a contrast shower last night and this morning which seems to have helped my lower back a lot.
 
Exactly. It hurt to do dishes this morning...my hands are raw. I need to start wearing pants when rack pulling also.

I peeked at week two and three and wanted to cry...Squatting is going to be the hardest part of this program.
 
Wednesday Jan. 31

Sheiko: wk.1 day.3

Bench (ring fingers on rings)
135x7
160x6
175x5
185x4
205x3
205x3
225x2
225x2
215x3
215x3
185x4
175x6
160x8
145x10

Back Squat
205x5
245x4
245x4
285x3
285x3
305x3
305x3
305x3
305x3
305x3
Elbows down at the bottom; moved my grip outside the outer rings. I also positioned the bar higher on my back, as my low bar placement was too low. Much more comfortable.

Db Bench
55sx10
60sx10
65sx10
70sx10
75sx10

GM
185x5
185x5
185x5
185x5
185x5 Crap I forgot to do these seated. I'm only done seated GM's a few times before and loved them Doh'...next time

Bb Tri Extension
55x10
60x10
65x10
65x10
65x10

I flew though this workout in 1.5hrs...Had to watch Lost :redface:

PerWO: 2.4g Lectinin, 4g CEE, b-50 complex, 1/2 serv WMS + WPI
PeriWO: 2Tbs BCAAS, 1Tbs Beta-Alanine, 4g CEE, 1 serv. CytoMax
PWO: 1/2 serv WMS + WPI, 1serv CMDI, ZMA, melatonin
 
Well, they say week 1 is the hardest, so yeah! (actually I just made that up)
 
So did you give up on the 275lbs? I know it got thrown on the backburner with me.
 
That's a hell of a lot for an hour and a half! You TV watchin goob. You have angered the DOMS god.
 
Krossinc said:
So did you give up on the 275lbs? I know it got thrown on the backburner with me.
Click to expand...

For now.

My push press numbers started going down, I started experiencing elbow and forearm pain from every push press session ( i think I may be holding the bar funky before the press). After 4 weeks of Sheiko, I'd like to concentrate on Ohp, chins, rowing, deads, and squats. I've never done much bench work and I was actually looking for a routine to work my bench, so what I'm currently doing is working very well.

I may use another Sheiko routine and replace bench with sohp....I've got a little more reading to do about Sheiko first.

Krossinc... our battle will continue... but I'm not going to bust out the 275 PP on you for a few months ; )
 
AbdominalSnoman said:
That's a hell of a lot for an hour and a half! You TV watchin goob. You have angered the DOMS god.
Click to expand...

This is the first workout that hasen't given my terrible DOMs.. I actually feel recharged.

Go churn some butter and weave on your loom you Luddite...I'm going to Costco to purchase a 46" flat screen. Muahahahahaa!
 
liquid! said:
This is the first workout that hasen't given my terrible DOMs.. I actually feel recharged.
Click to expand...

Same here. Boris is a slick guy. The more I read about his ideas the more I appreciate the intiricacies of the programming.
 
I sold! I've never followed a program before so this is enlightening for me.

When I saw your "Recovery workouts" I thought you were going for extra credit. Then the DOMs hit me, and I realized you were just as sore as I. = )

Donut, what do you have planned after 37 leading up to you competition?
 
liquid! said:
I sold! I've never followed a program before so this is enlightening for me.

When I saw your "Recovery workouts" I thought you were going for extra credit. Then the DOMs hit me, and I realized you were just as sore as I. = )

Donut, what do you have planned after 37 leading up to you competition?
Click to expand...

I'd like to hear what you guys are going to do after you finished the program as well. It's good to see other guys giving this program a shot at the same time as myself, I dont feel so retarted being sore when I read yours and donuts logs =).

Also impressive numbers, make me feel so weak.
 
liquid! said:
Wednesday Jan. 31

Bb Tri Extension[/U][/I][/B]
55x10
60x10
65x10
65x10
65x10
Click to expand...


lolcatsdotcomp89md1338bbb1.jpg
 
liquid! said:
Donut, what do you have planned after 37 leading up to you competition?
Click to expand...

I am doing the 5 week comp cycle: http://www.elitefts.com/sheiko/5_week_comp_cycle.htm

This will take me right into the meet. If you want to test your maxes after #37, Boris recomends doing either the full 5 weeks, or if you are impatient, week 2 of the 5 week cycle is where you work up to heavy max singles and you could just test on that day. The first week of the 5 week comp cycle will taper you right into that. Basically the idea of a Sheiko meet cycle is a 4 week "Accumulation" block, like #37, with enormous volume to "grease the groove", then a 5 week taper into the meet where you are lifting near max weight with greatly decreased volume, thus realizing the potential created by all the volume earlier.

There is also a 4 month "off season" program that has been translated, which is #29, #30, #31, and #32. There is some really sick shit in there.

Of course, these are really just sample programs, because every lifter under Sheiko has his own program written just for him. So theoretically you could make your own.
 
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