Sheiko Beginner Stage 2 Log

Discussion in 'Training Logs' started by Prokofievian, Sep 11, 2018.

  1. Prokofievian

    Prokofievian Red Belt

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    All weights in kg (weight x reps x sets)

    Week 1 Day 1

    Low Bar Squat

    50 x 6 x 2
    60 x 5 x 6

    Dumbell Flat Bench

    14kg x 8 x 6

    Cable Flyes

    2.5kg 10 x 5

    Chinup-grip Pulldown

    40kg 6 x 6

    I did abs yesterday, fuck doing leg raises today.
     
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  2. Prokofievian

    Prokofievian Red Belt

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    Week 1 Day 3

    Incline Bench Press

    40 4 x 2
    45 4 x 2
    42.5 4 x 2
    40 4 x 1

    Pushups

    8 x 6

    Deadlift from blocks (2 inch below knee)

    100 5 x 2
    110 5 x 2
    115 4 x 5

    Bulgarian Split Squat

    +8 per hand 5 x 5

    TIL, my gym does not have a back hyper station. This will probably be my last day in this particular gym.
     
  3. Prokofievian

    Prokofievian Red Belt

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    Week 1 Day 5

    Low Bar Box Squat

    6x1 52.5
    5x2 62.5
    5x5 67.5

    note: these are not Louis Simmons' style box squats, these are just squats wherein your butt happens to touch a box set about 1'' below parallel.

    Close Grip Bench (index on the smooth)

    6x1 30
    5x2 35
    5x5 40

    Cable Flyes

    10x5 5

    I had to go pick up my dog from doggy daycare so I didn't have time for the seated good mornings. Also, the nerds at work all cancelled for football (sports on Fridays is actually part of the program), so that won't be happening. Overall I really liked the first week of the program.
     
  4. Prokofievian

    Prokofievian Red Belt

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    Week 2 Day 1

    Box Squats

    50 8 x 1
    60 6 x 2
    70 4 x 5

    Seated Dumbell Press

    12 5 x 2
    14 5 x 5

    Pushups

    10 x 5

    Lat Pulldown*

    45 5 x 3

    Hyperextensions

    10 x 4

    *extra to program
     
  5. Prokofievian

    Prokofievian Red Belt

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    Week 2 Day 3

    Deadlift from blocks (2'' below knee)

    100 6 x 1
    110 6 x 2
    120 5 x 5

    Incline Bench

    35 5 x 1
    40 5 x 2
    45 4 x 5

    Tricep Pushdowns

    12.5 10 x 5

    Straight Leg Deadlifts

    55 6 x 5

    Hacksquat (en lieu of leg press which was out of order today)

    100 8 x 1
    110 8 x 2
    120 6 x 4

    Leg raises

    10, 10, 7, 5

    notes: First sheiko-double session went...better than expected.
     
  6. Prokofievian

    Prokofievian Red Belt

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    Week 2 Day 5

    Squat (no box)

    57.5 6 x 1
    67.5 6 x 2
    72.5 4 x 5

    Bench

    40 5 x 1
    45 5 x 2
    50 5 x 5

    Cable Flyes

    5 10 x 5

    Dip Machine

    70 8 x 5

    45 degree hypers

    +10 10 x 4
     
  7. Prokofievian

    Prokofievian Red Belt

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    Week 3 Day 1

    Squat

    55 8 x 1
    65 6 x 2
    75 5 x 5

    Bench

    40 8 x 1
    50 5 x 2
    55 4 x 2
    57.5 3 x 4

    Hammer Incline Press

    20 10 x 5

    Hack squat (Leg press down still)

    110 8 x 1
    120 8 x 2
    125 6 x 5

    45 degree hypers

    20 8 x 4
     
  8. Prokofievian

    Prokofievian Red Belt

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    1 hour soccer.

    Notes: Some asshole brought the cold with him to the office so it's delayed my training sessions this week. I will do Week 3 day 3 tomorrow.
     
  9. Prokofievian

    Prokofievian Red Belt

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    Week 3 Day 3

    Deadlifts to the knee

    100 6 x 1
    110 5 x 2
    120 4 x 2
    110 4 x 3

    Seated Dips

    100 7 x 6

    Tricep Extensions

    17.5 10 x 5

    Kettlebell depth squats

    24 5 x 5

    McGill ''Big 3''

    Notes: I will have to switch to belt squats, as the kettlebell depth squats weren't that challenging for me. I also fucked around with some Sumo pulls in between my tricep extension sets. The sumo position feels pretty natural to me, actually.
     
    Last edited: Sep 30, 2018
  10. Prokofievian

    Prokofievian Red Belt

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    Week 3 Day 5

    Bench

    42.5 8 x 1
    52.5 5 x 2
    57.5 5 x 1
    57.5 4 x 1
    55 5 x 2
    52.5 5 x 1

    Squats

    60 6 x 1
    70 5 x 2
    77.5 4 x 5

    Dumbell Bench

    16 10 x 1
    18 8 x 4

    Tricep Extensions

    17.5 10 x 5

    Notes: I felt horribly weak throughout the workout. The scheduled weight for squats was 80, but I knew it was best to play it safe after what happened on bench.
     
    Last edited: Oct 4, 2018
  11. Prokofievian

    Prokofievian Red Belt

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    Week 4 Day 1

    Squat

    60 8 x 1
    70 6 x 2
    80 5 x 5

    Bench

    40 8 x 1
    50 5 x 2
    55 5 x 2
    55 4 x 1
    52.5 3 x 1

    This was meant to be 55 5 x 4. I have no idea what's going on. 55 feels light on the 1st rep, then after the 3rd rep it feels like 65.

    Seated Dips

    80 8 x 5

    Leg Press

    80 8 x 1
    100 8 x 1
    120 8 x 1
    130 8 x 1
    140 8 x 1
     
  12. Prokofievian

    Prokofievian Red Belt

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    Week 4 Day 3

    Deadlift from blocks

    105 5 x 1
    115 5 x 1
    125 4 x 2
    130 3 x 4

    Bench (first rep paused)

    40 6 x 1
    50 5 x 1
    55 4 x 5

    Cable Flyes

    6.25 10 x 5

    SLDL

    70 6 x 5

    ''Kettlebell'' Squats

    34 6 x 6

    Note: Back on track.

    Afternoon: 1.5 hours soccer
     
    Last edited: Oct 5, 2018
  13. Prokofievian

    Prokofievian Red Belt

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    Week 4 Day 5

    Squats

    62 6 x 1
    72 6 x 1
    77 6 x 5

    Bench

    40 8 x 1
    52 5 x 1
    57 4,4,3,4

    Notes: last set best set. I changed my set up and it actually worked.

    Cable Flyes

    6.25 10 x 5

    Hammer Strength Chest Press

    50 8 x 5
     
  14. Prokofievian

    Prokofievian Red Belt

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    Week 5 Day 1

    Squat

    65 6 x 1
    75 6 x 1
    85 5 x 4

    Bench

    42.5 8 x 1
    52.5 6 x 1
    57.5 4 x 1
    60 4 x 3

    Notes: I felt like I was wasting my time with 57.5 so I went up to 60. My new set up feels way stronger.

    Hammer Incline

    30 6 x 5

    Squat

    60 6 x 1
    70 5 x 1
    75 5 x 4

    Notes: First double squat workout. I have a feeling these benefit psychologically as much as physiologically. 75 is my new ''light weight.''
     
  15. Prokofievian

    Prokofievian Red Belt

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    Week 5 Day 3

    Deadlift

    100 5 x 2
    110 4 x 2
    115 4 x 1
    115 3 x 1
    110 4 x 3

    Close grip bench

    50 6 x 5
    50 5 x 2

    Cybex chest press

    10 10 x 5

    "Kettlebell Squats"

    36 5 x 5

    Afternoon 2 hours soccer
     
    Last edited: Oct 12, 2018
  16. Prokofievian

    Prokofievian Red Belt

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    Week 5 Day 5

    Incline Hammer Press

    50 4 x 5

    Squats

    75 6 x 1
    85 5 x 1
    95 4 x 1
    100 3 x 3

    Notes: Scheduled weight was 92.5 for 3 x 3, but I decided to test the theory that 75 is the new ''light weight.'' I really wasn't feeling it today but I saw it through.

    Bench

    40 8 x 1
    50 5 x 1
    60 5 x 1
    60 3 x 1
    55 5 x 3

    Notes: The incline and squats took a lot of energy out of me. I had someone take a video of one of my sets, and I'm definitely gripping the bar too narrow for my frame. Elbows are flaring out way too early.

    Leg Press

    130 8 x1
    140 8 x 2
    145 8 x 4
     
  17. Prokofievian

    Prokofievian Red Belt

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    Week 6 Day 1

    Squat

    75 5 x 1
    85 4 x 1
    95 3 x 2
    105 2 x 3

    Bench

    40 6 x 1
    50 5 x 1
    60 4 x 1
    65 3 x 4

    Dumbell Flyes

    10 10 x 5
     
  18. Prokofievian

    Prokofievian Red Belt

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    Week 6 Day 3

    3'' deficit deadlift

    90 4 x 2
    100 3 x 4

    Notes: these flew up.

    Seated Dumbell Press

    16 5 x 1
    20 4 x 5

    Dips

    Bodyweight (~95) 5 x 5

    Deadlift 1-2'' below knees

    120 4 x 1
    130 4 x 1
    140 3 x 4
     
    Last edited: Oct 21, 2018
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  19. Prokofievian

    Prokofievian Red Belt

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    Week 6 Day 5

    Squat

    72.5 6 x 1
    82.5 6 x 2
    87.5 6 x 4

    Bench

    45 6 x 1
    55 6 x 1
    60 5 x 5

    Kettlebell Squat

    34 5 x 5

    SLDL

    80 5 x 5
     
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  20. Prokofievian

    Prokofievian Red Belt

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    Week 7 Day 1

    Squat

    80 6 x 2
    90 5 x 4

    Close grip bench

    45 5 x 2
    55 5 x 5

    Dumbell Flyes

    10 10 x 5

    Seated Dips

    90 8 x 6

    Standing good mornings

    40 5 x 5
     
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