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Please? Can I have one? Extra Medium for me, please.
L
LegioTitan
Guest
WEDNESDAY
A press, lying:
155 1x5
185 1x4
215 2x3
245 2x3(belt, paused)
260 2x2(belt, paused)
245 2x3(belt, paused)
---Catching up from yesterday. Long, miserable day after several nights of shitty sleep. Very physically taxing day on the roofs. So I was surprised when I warmed up and felt great. I had some poorly-planned reps at 245. I need to be more intentional in not just my set up but my rhythm in the rep. Long, solid pauses felt great off the chest. I can see my lockout diminishing though. Need to find a way to train that without stressing out my elbow.
--Decided against any accessory work. I did some mobility/release stuff instead. If I'm feeling good tomorrow I'll roll right into Pull day. I want to feel strong though. I'd like a rep PR at 455 like it ain't no thang.
--This really committed push on the carbs has gotten me to 176lbs most mornings. I'm almost to a week straight of it. Very pleased with this. My recovery has at least stopped getting worse. I feel like it's on an upswing.
A press, lying:
155 1x5
185 1x4
215 2x3
245 2x3(belt, paused)
260 2x2(belt, paused)
245 2x3(belt, paused)
---Catching up from yesterday. Long, miserable day after several nights of shitty sleep. Very physically taxing day on the roofs. So I was surprised when I warmed up and felt great. I had some poorly-planned reps at 245. I need to be more intentional in not just my set up but my rhythm in the rep. Long, solid pauses felt great off the chest. I can see my lockout diminishing though. Need to find a way to train that without stressing out my elbow.
--Decided against any accessory work. I did some mobility/release stuff instead. If I'm feeling good tomorrow I'll roll right into Pull day. I want to feel strong though. I'd like a rep PR at 455 like it ain't no thang.
--This really committed push on the carbs has gotten me to 176lbs most mornings. I'm almost to a week straight of it. Very pleased with this. My recovery has at least stopped getting worse. I feel like it's on an upswing.
L
LegioTitan
Guest
Much appreciated, sir!
If they come in I'll be sure and let you know.
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I am quite serious. My form checks will be much more interesting!
Also I have a vid of some seriously shitty cleans I did yesterday... I will post them tonight... Feel free to kill me!
Also I have a vid of some seriously shitty cleans I did yesterday... I will post them tonight... Feel free to kill me!
L
LegioTitan
Guest
THURSDAY
Bench Press:
155 1x5
185 1x4
215 2x3
245 2x3(belt, paused)
260 3x2(belt, paused)
230 4x4
205 1x5
Deadlift:
270 1x4
325 1x4
375 2x3
430 2x3
455 4x2
---Frustrating day today. Felt great in warm ups on both lifts but at 80%+, something wonky was happening. I've been going pretty hard in the paint lately and the wear is showing.
--At 245+ My lockout was doing this weird elbow flare deal that was hell on my shoulders. No idea what's going on there. Felt weak in the pause.
--I came in today thinking about a DL rep PR at 455xsomething. Warm ups felt stellar. As soon as I hit 430 however, my low back locked up on me. So much so that I wasn't sure if I'd be able to finish training. I spent a few minutes doing release stuff. Just ground out the rest of the session. I was very aware of my core-stability for the 455's and this made them quite slow. Low back still tender to the touch right now. Everytime I ever run a little behind on my hydration, my low back seems to act up.
Bench Press:
155 1x5
185 1x4
215 2x3
245 2x3(belt, paused)
260 3x2(belt, paused)
230 4x4
205 1x5
Deadlift:
270 1x4
325 1x4
375 2x3
430 2x3
455 4x2
---Frustrating day today. Felt great in warm ups on both lifts but at 80%+, something wonky was happening. I've been going pretty hard in the paint lately and the wear is showing.
--At 245+ My lockout was doing this weird elbow flare deal that was hell on my shoulders. No idea what's going on there. Felt weak in the pause.
--I came in today thinking about a DL rep PR at 455xsomething. Warm ups felt stellar. As soon as I hit 430 however, my low back locked up on me. So much so that I wasn't sure if I'd be able to finish training. I spent a few minutes doing release stuff. Just ground out the rest of the session. I was very aware of my core-stability for the 455's and this made them quite slow. Low back still tender to the touch right now. Everytime I ever run a little behind on my hydration, my low back seems to act up.
L
LegioTitan
Guest
SUNDAY
LBBS:
215 1x5(belt)
260 1x4(belt)
305 2x3(belt)
345 6x3(belt)
Bench:
155 1x5
185 1x5
235 3x5(misload)
215 2x5
Chins:
BW 5x8
DB Fly:
30/ea 5x10
KB Alt Pressing:
54lbs/ea 5x8
DB Rev Fly:
20/ea 5x8
---Ugh. Dealing with a back spasm for days. The sharp pain finally faded and came down to a stiff soreness. Tying my shoes was quite painful this morning but by the mid-afternoon it was loosened up considerably. So, obviously I had to attempt to train.
--Easily the most paranoid I've ever been during squatting. I belted on everything and was very aware of my mid section/low back. All of the reps were very slow and intentional. The low back only ached during unracks. Nothing during the actual reps. Pain free several hours later. We'll see.
--Rookie mistake on bench. Misloaded up to 235 somehow. I was coaching and training tonight so maybe I was a bit distracted. The reps felt good though. In retrospect, some good reps/sets at 230. So, whatevs.
--I've really been slacking on my bro-work.
LBBS:
215 1x5(belt)
260 1x4(belt)
305 2x3(belt)
345 6x3(belt)
Bench:
155 1x5
185 1x5
235 3x5(misload)
215 2x5
Chins:
BW 5x8
DB Fly:
30/ea 5x10
KB Alt Pressing:
54lbs/ea 5x8
DB Rev Fly:
20/ea 5x8
---Ugh. Dealing with a back spasm for days. The sharp pain finally faded and came down to a stiff soreness. Tying my shoes was quite painful this morning but by the mid-afternoon it was loosened up considerably. So, obviously I had to attempt to train.
--Easily the most paranoid I've ever been during squatting. I belted on everything and was very aware of my mid section/low back. All of the reps were very slow and intentional. The low back only ached during unracks. Nothing during the actual reps. Pain free several hours later. We'll see.
--Rookie mistake on bench. Misloaded up to 235 somehow. I was coaching and training tonight so maybe I was a bit distracted. The reps felt good though. In retrospect, some good reps/sets at 230. So, whatevs.
--I've really been slacking on my bro-work.
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Hi Dan, got a couple of questions regarding Shieko.
Whats the best order to run it? Have seen a few different views and i'm not sure which one to go with.
From what i've seen on the spreadhseet, the first couple of weeks have no full deadlifts and only to knee or rack/pins, can i do full deads instead of to knee instead?
No problem if you don't have the time to answer.
Whats the best order to run it? Have seen a few different views and i'm not sure which one to go with.
From what i've seen on the spreadhseet, the first couple of weeks have no full deadlifts and only to knee or rack/pins, can i do full deads instead of to knee instead?
No problem if you don't have the time to answer.
L
LegioTitan
Guest
Well I was initially recommended to start with #29. I believe it's a good starting point for anyone. It's also nice to come back to if you need to back off a bit after a few months of #30, #31, #40(lol), whatever. Example: I'm really beat up right now. So, I'm probably going to run 29 at reduced %'s to give my body some time to catch up.
As a disclaimer I've only run 29(x2?), 30, 31, and 32(meet prep). If you look at the progression over the programs as whole they make for a very aggressive training schedule. The volume will sneak up on you.
I'd recommend staying conservative with your assistance for the first couple of months until you get a feel for how you're handling the workload. The fly recommendation sounds silly but I swear my shoulders and pause work feel better when I do them regularly. Even at light weight for volume.
As for the DL, you could just stop at your pause at the knees or continue the pull. Which is what I've been doing. I really enjoy them now. It forces me to focus on keeping the bar nice and close. Letting it get out front is a bad habit of mine at heavier weights, for sure.
Which looks kind of like:
When you do the rack/block work make sure you take video and ensure you're replicating floor position as much as possible. By which I mean if you are going to pull from an elevation equal to where you were pausing at the knees, check the video and your positioning when doing so. Replicate it in your block set up, if possible.
No worries man. Happy to help. I can always make time.
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I did notice looking through the spreadsheet how the volume creeps up on you.
Quick question on training maxes too, if i start with my normal maxes, then after #29 do #30 do i up it by say 10lbs or keep it the same?
Thanks for you help with this.
Quick question on training maxes too, if i start with my normal maxes, then after #29 do #30 do i up it by say 10lbs or keep it the same?
Thanks for you help with this.
L
LegioTitan
Guest
What's your history with volume relative to intensity like?? If you're coming from a linear 5x5 program I'd say go right in with your normal maxes. If you're coming from something like 5/3/1 you might want to ease in with 95%. You'd be surprised at how gnarly the 80% 6x3 days can be if they catch you not fully recovered.
After the first go it's largely a case of self-coaching and auto regulation. If you were just crushing all of your work sets and felt like you made significant technical improvements then add 5% or 10lbs and roll right into #30, or whichever.
If during the third week of #29 you find yourself grinding reps at 80%, I'd say keep the same TMs and have another go with a serious focus on technical proficiency and back off on whatever assistance you were doing.
This all assume you're not eating like a pre-pubescent child, of course.
Does that answer your question? It's quite subjective.
Happy to help man.
L
LegioTitan
Guest
Sounds like a plan, man. Really focus on clean reps. Try to hone in your technique on the lifts. It's helped me quite a bit. Especially in the bench and squat.
I've really enjoyed the programming.
Toonie's log would also be worth a gander. He's running Sheiko as well. Cratos has by far the most extensive Sheiko log but it's not current. I know there were periods where he only squatted by the program, did his own thing on DL, didn't press, several variations.
L
LegioTitan
Guest
TUESDAY
Begin #37
TM's
SQ 430
BP 315
DL 535
Bench Press:
160 1x5
190 1x5
235 4x3(wraps, belt)
255 1x3(wraps, belt, paused)
205 4x6
190 2x6
160 1x6
LBBS:
215 1x5
260 1x5
300 5x5
---Solid session today. Felt strong.
--Caved and picked up some of the lightweight wraps we sell in the gym. Surprisingly supportive. It was nice to be able and focus on my bar path a bit more and less on my hands/wrists. As a result the 235's were very smooth TnG. I decided to load 255 just to see what my new 80% would feel like soon. Blew it up. No issue. It's motivating to me that I can clearly remember 230 being my 80%TM. Feels good man.
--Back felt great for squats today. I added some more warm-up movements beforehand and did actually feel quite warm. My hams felt very loose, which was great. Was able to go without the belt and still blow up the 5x5. Which is great considering how shitty everything from my ribs down has been feeling lately.
---On a programming note... I had originally planned on running #29 with reduced TM's to back off a bit but then I started looking over #37. The first two weeks aren't bad at all. And it allows me to bump my bench TM(which has been very consistent) and still ease into the new 80% rep work. We'll see what happens I suppose.
--Still can't find a meet that works. Not sure how I'll handle that.
Begin #37
TM's
SQ 430
BP 315
DL 535
Bench Press:
160 1x5
190 1x5
235 4x3(wraps, belt)
255 1x3(wraps, belt, paused)
205 4x6
190 2x6
160 1x6
LBBS:
215 1x5
260 1x5
300 5x5
---Solid session today. Felt strong.
--Caved and picked up some of the lightweight wraps we sell in the gym. Surprisingly supportive. It was nice to be able and focus on my bar path a bit more and less on my hands/wrists. As a result the 235's were very smooth TnG. I decided to load 255 just to see what my new 80% would feel like soon. Blew it up. No issue. It's motivating to me that I can clearly remember 230 being my 80%TM. Feels good man.
--Back felt great for squats today. I added some more warm-up movements beforehand and did actually feel quite warm. My hams felt very loose, which was great. Was able to go without the belt and still blow up the 5x5. Which is great considering how shitty everything from my ribs down has been feeling lately.
---On a programming note... I had originally planned on running #29 with reduced TM's to back off a bit but then I started looking over #37. The first two weeks aren't bad at all. And it allows me to bump my bench TM(which has been very consistent) and still ease into the new 80% rep work. We'll see what happens I suppose.
--Still can't find a meet that works. Not sure how I'll handle that.
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Do you have access to a massuese or deep tissue therapy?
Thinking your lower body could do with a seeing too for recovery (no homo).
Thinking your lower body could do with a seeing too for recovery (no homo).
L
LegioTitan
Guest
Well when my cash flow was steady I enjoyed it regularly.
I know a really good body work guy but even at his "you my homie" prices I can't see him too often. Although you're right, I probably need something.
Ill rustle up some extra cash.
L
LegioTitan
Guest
WEDNESDAY
Accessory shenanigans.
BOR, Bench Grip:
195 5x8
DB Fly:
35/ea 5x8
DB Bench Row:
65 5x10
Some curls.
--Nothing special just getting my pump on, brah. Left hammy feeling a little tight. Going to try and heat it up tonight and see if I can relax it a bit. Other than that I feel solid.
Accessory shenanigans.
BOR, Bench Grip:
195 5x8
DB Fly:
35/ea 5x8
DB Bench Row:
65 5x10
Some curls.
--Nothing special just getting my pump on, brah. Left hammy feeling a little tight. Going to try and heat it up tonight and see if I can relax it a bit. Other than that I feel solid.
L
LegioTitan
Guest
FRIDAY
Deadlift:
270 1x5
325 2x5
375 2x4
405 5x3
Deadlift from boxes, 12" bar height:
430 4x3
375 2x4
325 2x5
Last 430:
---Decent pulling day. I was hoping to feel a bit faster and get a rep PR at either weight but I definitely didn't pull strong enough to deserve that today. I'm really happy with how long I'm pulling through my legs on this block work. I was able to push my knees forward and start from this position pretty consistently all day.
--Hands were shredded. Was able to go without straps through 405 but put them on for block work. I'm going to try the shaving razor technique this weekend and see if that helps.
--No real accessory work today. Due to a migraine starting yesterday I had to push back training til today. Will get that shenanary in tomorrow. However I did do about 25 total hand stand push ups and about 30 minutes of ring muscle up practice. So.. that's some kind of something.
Deadlift:
270 1x5
325 2x5
375 2x4
405 5x3
Deadlift from boxes, 12" bar height:
430 4x3
375 2x4
325 2x5
Last 430:
---Decent pulling day. I was hoping to feel a bit faster and get a rep PR at either weight but I definitely didn't pull strong enough to deserve that today. I'm really happy with how long I'm pulling through my legs on this block work. I was able to push my knees forward and start from this position pretty consistently all day.
--Hands were shredded. Was able to go without straps through 405 but put them on for block work. I'm going to try the shaving razor technique this weekend and see if that helps.
--No real accessory work today. Due to a migraine starting yesterday I had to push back training til today. Will get that shenanary in tomorrow. However I did do about 25 total hand stand push ups and about 30 minutes of ring muscle up practice. So.. that's some kind of something.
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Hearty congratulations on the recent business-related dealings.
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Now just put those together for a meet @ 165. That would be crazy. 20-lbs over elite at that weight class. And congrats with the job stuff, Dani n I are real excited for you.
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