Goals & Gains Clangin' and Bangin'

4/7/23 W10 D3

Deadlift
250x3
285x3
325x3
365x1
260x5x5

Hanging rainbow
5 sets of 8

Band pull aparts
5 sets of 10

Farmers walk
170x50x10

Had a work trip the last two days so things got pushed back. I could have used a rest week the last couple of weeks, but I'll be away for work most of next week so I am taking a few days off then. Probably test maxes when I get back and then start a new program. Still trying to decide what that program will be.
 
4/10/23

Squat
305x3x3
270x5x2

Bench
265x3x4
225x5x2

JM press
95x10x4

Leg raise
4 sets of 10

Single arm extensions
4 sets of 12

Pinwheel/hammer curl
4 sets of 12

Been looking at Sheiko. Maybe @Mystic Rex or someone else can help me out. Roughly how long to those workouts take? Is the app worth it or would you recommend I go with a spreadsheet if I can find one?
 
Poon Goon said:
4/10/23

Squat
305x3x3
270x5x2

Bench
265x3x4
225x5x2

JM press
95x10x4

Leg raise
4 sets of 10

Single arm extensions
4 sets of 12

Pinwheel/hammer curl
4 sets of 12

Been looking at Sheiko. Maybe @Mystic Rex or someone else can help me out. Roughly how long to those workouts take? Is the app worth it or would you recommend I go with a spreadsheet if I can find one?
Click to expand...


I like the app. I used a spreadsheet before but the app is more convenient and I can check off the sets as I go. They usually take me between 3 to 5 hours depending on which number I'm running and individual workout. But I take my time and im including about 45 minutes of mobility and stretching stuff. But yeah the double squat and double bench days I'll be in the gym for 5 hours. I enjoy the long workouts which is why I've been running it over a year now. It will get you strong and jacked.
 
Mystic Rex said:
I like the app. I used a spreadsheet before but the app is more convenient and I can check off the sets as I go. They usually take me between 3 to 5 hours depending on which number I'm running and individual workout. But I take my time and im including about 45 minutes of mobility and stretching stuff. But yeah the double squat and double bench days I'll be in the gym for 5 hours. I enjoy the long workouts which is why I've been running it over a year now. It will get you strong and jacked.
Click to expand...
The long workouts might be a little troublesome for me, but getting strong and jacked is what I am after. Good chance I give this a shot in the next month or so. Thanks
 
Poon Goon said:
The long workouts might be a little troublesome for me, but getting strong and jacked is what I am after. Good chance I give this a shot in the next month or so. Thanks
Click to expand...

Yeah, I'm fortunate enough to have a good amount of time on my hands but I can see it being troublesome if time is an issue or if you are training other things. You could start with #29 and see how you like it.
 
4/14/23 Testing

OHP
95x3
115x3
135x3
145x2
165x1
175x1
190x1 (PR)
200x1 (PR)
210x1 (PR)
220x0
215x1 (PR)
170x5x3

Plate halos
3 sets of 8

Really surprised by this. Spent the last few days out of town for a work meeting that was basically just a party. Drank way too much and didn't even plan on working out today. Last maxed in November and got 185. I haven't been doing much OHP so I probably would have been happy to add anything to it. Adding 30lbs was a little shocking.
 
Poon Goon said:
4/10/23

Squat
305x3x3
270x5x2

Bench
265x3x4
225x5x2

JM press
95x10x4

Leg raise
4 sets of 10

Single arm extensions
4 sets of 12

Pinwheel/hammer curl
4 sets of 12

Been looking at Sheiko. Maybe @Mystic Rex or someone else can help me out. Roughly how long to those workouts take? Is the app worth it or would you recommend I go with a spreadsheet if I can find one?
Click to expand...
I got the original beta app from years ago. It had videos in it to show the variety of variations on the PL movements and any other accessory. Never used this function, but it had a bar path tracker that would show the rough path of the centre of the bar, presuming you were perfectly perpendicular.

The workouts took a long time. I know I hit 2 hours + pretty regularly. This is despite the fact that I take what I think is a reasonable rest between sets, not the meme worthy 10+ minutes / naps that people joke about.

In general, the volume and frequency on the specific movements was great for greasing the groove. I followed the program in 2015/16 and half of 2017 and then again half of 2018. I would have to go back, but I don’t think I hit any big PRs but it helped me to be able to perform in meet settings/at meets.

I kept some of the principles I learned from the program in what I do now, which is high frequency, rotation on intensity and focus on the PL movements with some accessories to address what I felt were lagging areas, mostly upper body for me, with a lot of upper back work and volume on banded shoulder and arm warmups.

I am not sure I could do this program again. In my 20s I was beat up. In my 30s I shudder to think.
 
Poon Goon said:
4/14/23 Testing

OHP
95x3
115x3
135x3
145x2
165x1
175x1
190x1 (PR)
200x1 (PR)
210x1 (PR)
220x0
215x1 (PR)
170x5x3

Plate halos
3 sets of 8

Really surprised by this. Spent the last few days out of town for a work meeting that was basically just a party. Drank way too much and didn't even plan on working out today. Last maxed in November and got 185. I haven't been doing much OHP so I probably would have been happy to add anything to it. Adding 30lbs was a little shocking.
Click to expand...
That's incredible, well done.
 
4/12/23

Deadlift
205x3
245x3
300x3
320x2
365x1
385x1
405x1 (PR)
415x1 (PR)
425x0
315x3x2

Of course I was hoping for a huge jump like I made with OHP, but I added 15lbs to my previous best so I'll take that any day. Started having allergy/sinus issues again this weekend so snotting all over the place didn't make it any easier.
 
4/19/23

Bench
155x3
195x3
235x3
250x2
285x1
305x1
325x1 (recent best)
335x1 (RB)
345x1 (RB)
355x1 (RB)
360x1 (RB)
285x5x3

When I got back into lifting I didn't think I'd be able to get back to my PR of 395 from 20 years ago. Now I think I have a good shot at breaking that number. Feels pretty goofy to bench 360 and only deadlift 415, but I'll take it.
 
4/21/23

Squat
195x3
245x3
300x3
325x2
360x1
380x1
405x1 (PR)
415x1 (PR)
325x5x3

I am confident that I can squat more than I can deadlift now, but once I got to 415 I stopped. Almost killed myself the last two times I maxed on squat so I probably shouldn't try to test my max on it anyway
 
4/25/23

Bench
225x3
260x3
290x3
325x1
260x5x5

Deadbug
5 sets of 8

Band pull aparts
5 sets of 10

Pressdowns
5 sets of 10

Pinwheel curls
5 sets of 10

In the middle of moving so I am off schedule. Moved my entire gym including six stall mats by myself. Between that and moving other heavy shit I probably don't need to work legs and back for a while. Hopefully I'll start a new program next week. Leaning heavily towards Sheiko.
 
Mystic Rex said:
Yeah, I'm fortunate enough to have a good amount of time on my hands but I can see it being troublesome if time is an issue or if you are training other things. You could start with #29 and see how you like it.
Click to expand...
I've damn near killed myself moving over this last week, but I downloaded the app and I want to get started soon. I don't see an option to start with 29, but I am guessing that's because I am classified as "1st class sportsman" based on the maxes I entered? You have any tips on how to proceed?
 
Poon Goon said:
I've damn near killed myself moving over this last week, but I downloaded the app and I want to get started soon. I don't see an option to start with 29, but I am guessing that's because I am classified as "1st class sportsman" based on the maxes I entered? You have any tips on how to proceed?
Click to expand...

Hmmm, Im honestly not that well versed in all the programming. Sheiko has a book I think. I probably should get that. But from what I've read on the internet #29 seems to be the starting program. @rikwebb could probably help more with this. He advised me to run 29,30,31,32 with 32 being where you test your maxes. I'm using a Sheiko app that was $5 to unlock all the programs and it lets you start with #29. It will have you put your maxes in then you can pick any program you want. I had my son get it and he's only squatting like 275 and it let him run #29. It's called the Sheiko Workout App. I would suggest figuring out a way to run #29 first. It's a month long and by then you should be able to tell if it's for you.
 
Sorry I'm not a better help. I have been running it for over a year now but I was kind of just bouncing around the different programs randomly until Rik advised me an order to run it. I'm kind of a meathead sometimes, I just put the maxes in and go. lol
 
Poon Goon said:
I've damn near killed myself moving over this last week, but I downloaded the app and I want to get started soon. I don't see an option to start with 29, but I am guessing that's because I am classified as "1st class sportsman" based on the maxes I entered? You have any tips on how to proceed?
Click to expand...
I don’t think they use the numbered programs in the app, they call them things like IPC 2, APC 2 etc and they are categorized under experience and volume. I think I found they didn’t perfectly marry up to the numbered programs from the manuals, Robert Frederick was the main programmer for the app and he worked with Boris on it.
 
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