Sheiko kills my inner child

Discussion in 'Training Logs' started by Shar, Apr 15, 2008.

  1. Shar Guest

    Current PRs
    DL: 190kg, took 180 as 1rm for the Sheiko program, because 190 was fucking slow
    BoxSq: 150kg, took 140
    BP: 110kg


    Sheiko #29 W1D1

    BP:
    1x5x55
    2x4x65
    2x3x77,5
    5x3x82,5

    BOXSQ:
    1x5x70
    2x5x85
    5x5x100

    BP:
    1x5x55
    1x5x65
    4x4x77,5

    Flies:
    5x10x10

    GM :
    5x5x50
     
  2. Merrill Purple Belt

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    Another Sheiko guy. Cool.
     
  3. Shar Guest

    W1D2

    DL to knees:
    1x3x90
    1x3x107,5
    2x3x125
    4x3x135

    I-BP:
    4x6x60

    NG-BP:
    5x5x60

    Rackpulls:
    1x4x100
    1x4x117,5
    2x4x135
    3x5x152,5

    Overheadsquats:
    5x5x30

    Decline-Situps:
    3x10
     
  4. Shar Guest

    W1D3

    BP:
    1x5x55
    1x5x65
    1x4x77,5
    2x3x82,5
    2x2x87,5
    2x3x82,5
    1x4x77,5
    1x6x65
    1x8x55

    Flies:
    5x10x10

    BoxSQ:
    1x5x70
    1x4x85
    2x3x100
    5x3x107,5

    GM:
    5x5x60
     
  5. zop <img src="http://img240.imageshack.us/img240/7201/

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    good job on doing the whole routine. I'm doing the novice program and I have trouble finishing the workouts.
     
  6. Shar Guest

    Decided to use my real 1rm for DL and BoxSQ

    W2D1

    BoxSQ:
    1x5x75
    1x4x90
    2x3x105
    5x2x120

    BP:
    1x5x55
    1x4x65
    2x2x77,5
    5x3x87,5

    Flies:
    5x10x10

    BP:
    5x10x60

    Front Squat:
    2x3x67,5
    2x3x82,5
    4x2x90

    GM:
    5x5x60
     
  7. can you link the sheiko template?
     
  8. Shar Guest

  9. Shar Guest

    W2D2

    DL to knees:
    1x3x95
    1x3x95
    2x3x132,5
    4x2x142,5

    BP:
    1x6x55
    2x6x65
    4x6x72,5

    Flies:
    5x10x10

    Rackpulls:
    1x4x105
    1x4x122,5
    2x4x142.5
    4x4x152,5

    Sidebends:
    5x5x37,5
     
  10. Shar Guest

    W2D3

    Boxsq:
    1x5x75
    1x4x90
    2x3x105
    5x2x120

    BP:
    1x5x55
    1x4x65
    2x3x77,5
    2x2x87,5
    1x3x82,5
    1x5x72,5
    1x7x60

    Flies:
    5x10x15

    Boxsq:
    1x5x75
    2x5x90
    4x4x105

    GM:
    5x5x60
     
  11. Donut62 Black Belt

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    Are you doing 29 into 37 and then 32 or the 5 week like Eric recomends? Or running 29-32.
     
  12. Shar Guest

    I`m not sure yet what I`m going to do after I finish #29, maybe I
     
  13. Shar Guest

    Today sucked, I was still sore from monday and after a couple of sets I realized that I wouldn`t be able to hit the weights I wanted, so I did a thousand sets of biceps stuff.

    W3D2 PHAIL
    Deficit-DL:
    2x3x105
    1x3x130

    BP:
    1x5x60
    1x4x70
    2x3x80
    2x2x90
    1x3x90

    Curls:
    somethingxsomething

    Hammercurls:
    somethingxsomething
     
  14. Donut62 Black Belt

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    Those days seem to happen from time to time. I think it's best to just go with it and not try to push through because the excess fatigue will just carry over to the next workout.
     
  15. Shar Guest

    True. but this shitty workout was probably my own fault for not eating/sleeping enough since buying GTA4 on monday.
     
  16. Shar Guest

    My lower back was still fatigued and squatting felt heavy as fuck.

    W3D3

    BoxSQ:
    1x5x75
    1x4x90
    2x3x105
    6x3x120

    BP:
    1x5x65
    1x4x75
    2x3x85
    1x3x95, too heavy so ->
    6x3x90

    Flies:
    5x10x15

    Military Press:
    5x4x50
     
  17. Shar Guest

    W4D1

    BoxSQ:
    1x5x75
    1x4x90
    2x3x105
    5x3x120

    BP:
    1x5x60
    1x4x75
    5x4x90

    Cable-rows:
    3x10x75
     
  18. Shar Guest

    I think the Sheiko volume just caught and raped me. My lower back feels funny and my glutes hurt.



    BP:
    1x5x60
    1x4x70
    2x3x80
    2x3x90
    3x2x100

    DL:
    1x3x95
    1x3x105
    2x3x135
    1x1x155, lower back felt really weird and the rep was fucking heavy, so I stopped to not fuck
    myself up

    BP:
    1x5x60
    1x5x70
    4x5x80

    Facepulls:
    1x10x15
    1x10x25
    3x10x35
     
  19. Shar Guest

    W4D3

    BoxSQ:
    1x5x75
    1x4x90
    2x3x105
    6x3x120

    BP:
    1x6x60
    1x5x70
    2x4x80
    2x3x90
    2x2x100
    2x3x90
    1x4x80
    1x6x70
    1x8x60

    Flies:
    5x10x15

    NGBP:
    5x8x60

    GM:
    5x5x60

    Decline-SU:
    3x10
     
  20. Shar Guest

    BP:
    5x40
    5x65

    Boardpress 1board:
    3x85
    1x100
    1x110
    1x115

    First time doing boardpress, liked it.

    BP:
    2x1x102,5

    MP:
    5x5x60

    Pulldowns:
    3x5x90

    Flies:
    3x8x20
     

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