Whiskey, War, Suicide, and Guns

[big_john127]

Would it be possible to crush the caffeine pills and mix them with a glass of water/something?
I literally cannot swallow pills. Worst gag reflex in the world that gives my dentist total hell.

If you're looking for some really fast absorption I imagine you could cut it up and do lines...

 

[Donut62]

You sore from the heavy DL volume?

No, not nearly as much as I thought I would be. A dull ache in the lower back is about all.

Weighed 221 this morning. I also look noticeably leaner in the mirror. It's probably a combination of mega high volume lifting and actually doing some sort of cardio under the guise of recovery workouts with consistency. It certainly isn't my diet which has been hitting about 5000kcal on lifting days.

 

[Deleted member 130905]

Donut, what was your caloric intake usually on lifting days before you did Sheiko? I've been reading your log and noticed you said that a couple times you were eating a lot more. I'm thinking maybe that's why I was so beat up on it, maybe I needed to eat more.

 

[Donut62]

Donut, what was your caloric intake usually on lifting days before you did Sheiko? I've been reading your log and noticed you said that a couple times you were eating a lot more. I'm thinking maybe that's why I was so beat up on it, maybe I needed to eat more.

I was hitting around 3500kcal a day (3000 off days 4000 on), and hovered in weight around 215 or so. I bumped them up 500kcal a day to start creeping up in weight, and then had to bump them up another 500 just to account for the meabolic effects of the Sheiko training. So right now I'm getting about 4500kcal a day, 5000 on lifting days and 4000 on off days. I'm not a calorie counting Nazi, I eat a lot of the samethings for conveniece (chicken breast, ground sirloin, rice, frozen veggies, and whole wheat bread comprise 90% of my diet) and have a good idea of how much fuel I'm putting in. The extra calores on lifting days all come from pre-, peri-, and post-WO nutrition.

I've definetely been putting on quality size, my shoulders and legs namely are getting thicker. People at work noticed and the scale is going up so it's not my imagination. As long as the muscle is growing and I don't look sloppy I will keep going up in weight. No use worrying about staying in weight classes when my natural T-levels are as high as they will ever be and I can use them to grow more jacked.

 

[Deleted member 130905]

Maybe I'll try it again, and maybe I'll taper the assistance work a little as well. I'm going to look in to it again, only thing is when I compete, an if at this point, I want to be under 231.

One day I want to know how many calories I take in, because I don't take in nearly enough I don't think.

 

[liquid!]

The first time trying a Sheiko routine I lost weight. This time I've been eating like a champ and I'm above 260 now. "Gettin' Sheiked,"or ""Boris'd" might replace "yoked" somebody call Tate.

 

[Deleted member 130905]

First time you weren't eating enough I guess liquid?

 

[Zerocrew1984]

What's wrong with my knee, Donut? It started from front squatting. it's like the tendon or something at the back of my knee hurts.

 

[liquid!]

First time you weren't eating enough I guess liquid?

It took a little time to be accustomed to the volume. I'm finishing the workouts in much less time now too. I upped my periWO carbage too.

 

[Donut62]

5/1/08 - Thursday - Sheiko #29 Week 4 Day 3

Squat:
135x8
225x5
275x4
315x3x2
355x3x6

Bench:
155x6
185x5
225x4x2
255x3x2
275x2x2
255x3x2
225x4
185x6
155x8

Hammer Strength Hi/Low Row:
275x8x5

DB Military Press:
50'sx8x5

GHR:
BWx8x5

Hanging Leg Raise:
BWx10x4

Funny thing today. I forgot my oly shoes, and instead of going back and getting them squatted in my flat soled Samba's. Lo and behold, it felt way stronger. So I've come full circle, 6 months ago I switched to a heeled shoe because it felt stronger, now I am back to flat shoes it looks like for PL squats. I think it has to do with my increased ass strength which lets me sit back more in my squats and use the posterior. Oh well. No belt on anything.

Contuing to make great work on the GHR. 5 weeks ago I did an ugly ass to failure BWx5x2. My hamstrings are turning into ham cables.

 

[Deleted member 130905]

After almost a month on Sheiko, how do you feel? Stronger or normal?

 

[Donut62]

Sunday I start Sheiko #30. As I mentioned earlier it has about a 34% increase in NBL for the big 3. I will bump up my maxes used to calculate my percents for 5 pounds on all three lifts. So now I will be using:

Squat: 450
Bench: 320
Deadlift: 242.5kg (535)

After almost a month on Sheiko, how do you feel? Stronger or normal?

Much stronger.

 

[Deleted member 130905]

All of you Sheiko bastards are making me jealous. I may have to jump back on the train and try her out again, maybe I'll wait for my custom protein/carb drink to come in for recovery purposes though.

 

[Donut62]

This Hammer Strength Row machine gets my official stamp of approval. It crushes my lats and upper back.

 

[Deleted member 130905]

I'll try that tomorrow, I'm pretty sure my gym has one. I can always use more back work.

*cries in the corner about weak upper back*

 

[enright3060]

How many times a week to you squat and DL on Sheiko? I'm too lazy to look back at everything.

I'm thinking of changing my speed day a bit.

 

[Donut62]

A basic week of a Sheiko rated lifter cycle looks something like:

Monday:
Squat
Bench
Squat

Wed:
DL Variation
Bench
DL or Rack Pull

Fri:
Bench
Squat
Bench

It varies somewhat as volume goes up and down, but that's the basic gist. Also this only applies to Class I-III lifters, not novices or CMS/MS or MSIC.

 

[Donut62]

If I ever need extra motivation I just go and read Kroc's log on EliteFTS, and get bits like this:
<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/XY3y7K3NNxs&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/XY3y7K3NNxs&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

I'm pretty sure Matt pscyhes himself out of his mind for wrist curls.

 

[Zerocrew1984]

fine, ignore my knee question.

 

[Donut62]

Sorry Zero, didn't see it, and honestly I have no fucking idea. All my knee issues have been from an MCL tear I suffered in high school, so that's something new to me. Maybe run it by Devilson.