Sheiko kills my inner child

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

 

Another Sheiko guy. Cool.

 

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

 

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

 

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

 

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

 

can you link the sheiko template?

 

http://www.elitefts.com/sheiko/default.asp

 

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

 

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

 

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

 

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

 

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

 

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.

 

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

 

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

 

W4D1

BoxSQ:
1x5x75
1x4x90
2x3x105
5x3x120

BP:
1x5x60
1x4x75
5x4x90

Cable-rows:
3x10x75

 

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

 

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

 

BP:
5x40
5x65

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

First time doing boardpress, liked it.

BP:
2x1x102,5

MP:
5x5x60

Pulldowns:
3x5x90

Flies:
3x8x20