Dahmkooler's Journal

Relatively new lifter here. Just finishing up my first week of Sheiko, so I thought I'd keep a log here to track my progress, and also to get input on programming from time to time. I'm running the under-80 kg 3 day template, #37,30,32. I don't have any meets lined up yet for the end of the cycle; I'm currently planning on running at least 2 cycles back-to-back before competing, which will put me around November. I'll probably try and find a meet then.

Since I don't really have time for 2.5 hour gym sessions, I'll split the upper and lower sessions over two days, so that I have squat/bench/dead/bench/squat/bench over 6 training days throughout the week. I did this previously on a push/pull/legs split, and I enjoyed making shorter sessions frequently during the week. Surprisingly, I've never seen anyone report using this format, so it should be an interesting experiment.

My maxes for this first cycle are:
Squat: 335 lbs         
Bench: 235 lbs
Deadlift: 375 lbs


Bodyweight is currently around 167 lbs, gaining about 0.5 lbs/week. My goals for the end of the year are 405/275/455. Might be a bit optimistic, but I'd rather aim high anyway. We'll see how it goes. Below are the previous workouts from week 1.

Monday, 5/18/2015 - Sheiko #37 D1W1 Squat
Squat:
170x5
200x5x2
235x5x5

Back extension: 35x5x5
Lateral raise: 80x12x3
Ab crunch: 60x10x3

Notes: Today was my first time squatting in about 10 days, so it took a little work to get back on proper form.


Tuesday, 5/19/2015 - #37 W1D1 Bench
Bench:
120x5
140x4x2
165x3x2
175x3x5 (paused)

Hammer row: 140x8, 90x10x4

Bench:
120x6
140x6x2
155x6x4 (tng)

Cable flys: 60x10x5
Cable curls: 80x10x2
Face pulls: 80x12x3
Hammer curls: 3x10

Notes: Tried to pause reps when possible, and I made it up until the last 4x6. My chest is pumped.


Wednesday, 5/20/2015 - W1D2 Deadlift
Deadlift:
190x5
225x5x2
260x4x2
280x3x4

DB Shrugs: 100x12x3

Deadlift from boxes (below knee):
190x5
225x5x2
260x4x2
300x3x4

BB split squats: 95x5x5
Hanging leg raise: 10x5

Notes: Wow, I sort of feel like I got run over by a truck. I took a hot/cold contrast shower as soon as I got back as well as some foam rolling and stretching, so hopefully that will speed along recovery a little bit.


Thursday, 5/21/2015 - #37 W1D2 Bench
Incline Bench: 165x4x6
DB Bench: 80x5x3, 65x7x2
Lat pulldown: 10x6 (first 3 sets pronated grip, 4th set supinated, last 2 neutral grip)
Preacher curl: Bar + 30x10, 20x10x3
Laterals: ~15x15,12
Tricep eccentrics: 115x15 (for elbow health)

Notes: I got my theracane last night, and after 10 minutes of work I decided it's one of the best purchases I've ever made. My lower back was incredibly sore and tight from deadlifts yesterday morning, but after just a little bit of work all the tension was just gone. I highly recommend it - but be warned! It hurts like hell.

Just a light bench session today. I used a neutral close-grip for the first time on pulldowns, and I was really impressed. It felt like it hit my lower lats really hard. Now I have a day off tomorrow before squats and bench on Saturday. Going to do the full day 3 session to get back on schedule for week 2.

Welcome Dahm. Registration had been closed for a while due to too many spambots but as you can see its open again.

Welcome Dahm. Registration had been closed for a while due to too many spambots but as you can see its open again.

Thanks Bench. Looking to learn some things while I'm here.

Saturday, 5/23/2015 - #37 W1D3 Squat
Squat:
170x5
200x4x2
235x3x2
250x3x5

Back extension: 45x5x5
Laterals: 25x12,10, 20x11
Hanging leg raise: BWx10x3

Notes: Squats felt really nice today. I got a little forward on the first set or two, but really got the groove nailed down on the later sets. I got to train at the re-vamped campus gym today, and it's much improved. We've got 6 full power racks with 3 platforms, and like 3-4 separate bench presses. Going to be a great place to train in the future. Spent a few minutes in the sauna afterwards, seems like a good way to kick-start the recovery process. Looking ahead to next week, the squat volume is going to really start to pick up.

Sunday, 5/24/2015 - #37 W1D3 Bench
Paused Bench:
120x7
130x6
140x5
155x4
165x3x2
175x2x2
165x3x2
155x4
140x6
130x8
120x10

Machine chest fly (ss with rear delt fly): 70x10, 85x10, 100x10x3
Close-grip pulldown: 5x8-12
Lying tricep extension (ss with curls): 65x10x5

Notes: Easy bench session today. All reps paused.

Tuesday, 5/26/2015 - Squat
Squat:
170x5
200x4x2
235x3x2
270x2x5

Lateral raise: 25x12,10, 20x12
DB shrugs: 90x12x2

Squat:
185x3
225x3
250x3x4

Good morning:
45x5
65x5
75x5x3

Hanging leg raise: 10x3

Notes: Squats are feeling better. I noticed today I'm a little bit too "up and down" in the movement, so I'm going to try and use my hips a little bit more. Upright is good, but I think I'm exaggerating a bit too much right now. Second round of squats were great, I was really able to nail technique down.

Bookmarked. Going to follow your log.

Bookmarked. Going to follow your log.

Good to have you aboard.

Wednesday, 5/27/2015 - Bench
Pause Bench:
120x5
140x4
165x3x2
190x2x6

Chest fly (superset w/ rear delt fly): 105x10x5
Push ups: 10x5
Cable rows: 5x10-12
Cable curls: 4x10-12

Notes: The bench max I'm using was probably a little generous (235), as that was rounded up from a rep-max estimation, done touch and go. I'm now pausing all my reps, but it seems to have worked out very well because even with the pause the weight feels just right - challenging but not ball-busting. I had read before that a lot of people inflate their bench max on Sheiko; I sort of did so accidentally, and it seems to have been a good thing.

Thursday, 5/28/2015 - Deadlift
Deadlift up to knees (1 sec pause):
190x4
225x4x2
265x4x4

Laterals: 25x12,10, 20x12
DB shrugs: 95x12x2

Deadlift:
190x4
225x4
265x3x2
280x3x5

Smith machine split squat: 95x5x5
Hanging leg raise: 10x2

Notes: Slowly adapting to the volume... good workout today, deadlifts didn't feel too heavy. Never did deadlifts up to knees before, they definitely ingrain good form.

Friday, 5/29/2015 - Bench
Pause Bench:
120x5
140x5x2
165x4x5

Lat pulldown: 5x8-12
DB incline: 65x10,8, 55x10,8, 45x10
Neutral grip chins: 15x
Curls: 5x10-12
Tricep eccentrics: 2x10
Face pulls: 3x10

Notes: The lower body DOMS I've had since last Monday has finally subsided... just in time for squats tomorrow! Now that I'm tolerating the volume better, I'm going to gradually start working in some more bodybuilding accessory work after my main lift for the day.

Saturday, 5/30/2015 - Squat
Squat:
170x5
200x4
235x3x2
250x3x6

Lateral raise: 25x12x2, 10

Squat:
185x3
225x3
250x2x4

Good morning: 45x5, 65x5, 75x5x3
Hanging leg raise: 10x3

Notes: Lots of squats today. Things felt very smooth.

Sunday, 5/31/2015 - Bench
Pause Bench:
120x6
140x5
165x4x2
175x3x2
190x2x2
175x4
165x5
140x6
120x7

DB Incline Bench (ss with incline rows): 55x10x5
Close grip pulldown: 5x8-12
Lying tricep extension (ss with curls): 55x10x5
Face pulls: 4x12-15

Notes: Gym was packed today. We have 6 racks, and we still had a constant queue of 2-3 people waiting. I spent some time in the sauna afterward, and it got pretty brutal. The thermostat is broke, so as long as the timer is on, it keeps putting out heat... it was pretty hot today

Weekly training summary for #37 Week 2:

https://www.youtube.com/watch?v=QolItfQIFYw

Any comments or criticisms on form/technique are greatly appreciated!

You can add a few more reps to your sets when you're ready.

You can add a few more reps to your sets when you're ready.

Interesting. This kind of surprises me, since the volume and programming is so precisely laid out. Do you suggest this because I'm trying to gain weight, or as more of an auto-regulation thing? Should I be thinking ~ @8 RPE on each set, and just keep repping out if I've got more than a couple left in the tank? Maybe I'm overthinking.

Tuesday, 6/2/2015 - Squat
Squat:
170x5
200x4x2
235x3x2
270x3x5

Lateral raise: 25x12,12,11
DB Meadows shrug: 70x12x2

Squat:
170x5
200x5
235x5x5

Back extension: 25x5x5
Hanging leg raise: 10x2

Notes: Lots of squats today. Feeling good. I found the cue 'squat between your legs' helped me a lot today, it keeps me from getting too far forward.

Quote from: Robert Frederick on June 01, 2015, 04:14:47 PM

You can add a few more reps to your sets when you're ready.

Interesting. This kind of surprises me, since the volume and programming is so precisely laid out. Do you suggest this because I'm trying to gain weight, or as more of an auto-regulation thing? Should I be thinking ~ @8 RPE on each set, and just keep repping out if I've got more than a couple left in the tank? Maybe I'm overthinking.

Suggested to help with the weight gain. You can add a few more reps without having to change things completely. Three reps short of failure between 70-80% is something you could just drop right into the programs as written. There's a thread on here somewhere about hypertrophy and I posted a modified 4-day program that shows how you can do it.

http://sheiko-program.ru/forum/index.php?topic=667.0

Quote from: Dahmkooler on June 01, 2015, 05:48:19 PM

Quote from: Robert Frederick on June 01, 2015, 04:14:47 PM

You can add a few more reps to your sets when you're ready.

Interesting. This kind of surprises me, since the volume and programming is so precisely laid out. Do you suggest this because I'm trying to gain weight, or as more of an auto-regulation thing? Should I be thinking ~ @8 RPE on each set, and just keep repping out if I've got more than a couple left in the tank? Maybe I'm overthinking.

Suggested to help with the weight gain. You can add a few more reps without having to change things completely. Three reps short of failure between 70-80% is something you could just drop right into the programs as written. There's a thread on here somewhere about hypertrophy and I posted a modified 4-day program that shows how you can do it.

http://sheiko-program.ru/forum/index.php?topic=667.0

Gotcha. I definitely feel like I can get a lot more out of some of the lower intensity bench sets, so I'll start incorporating this. Thanks.

Wednesday, 6/3/2015 - Bench
Pause Bench:
120x5
140x4
165x3x2
190x3x5

Cable flys: 50x10x5
Wide, overhand cable rows: 120x15, 130x12, 140x10
Close, neutral cable rows: 150x12, 160x10, 170x8, 130x8 (dropset)
Pushups: 10x5
DB curls: 35x8,4, 20x10x2
Face pulls: 3x10

Notes: Felt strong on bench today. I am a little inconsistent on where I touch, part of it is I'm still not quite sure where I'm the strongest. Need to focus on this next time.

Thursday, 6/4/2015 - Deadlift
Deadlift up to knees:
190x4
225x4
265x4x2
280x4x4

DB laterals: 25x12x2, 17.5x15
DB meadows shrugs: 85x12x2

Rack pull from below knees:
225x5
265x5x2
300x4x4

Smith machine split squat: 95x5x5
Hanging leg raise: 10x3

Note: Deadlift up to knees went very well, didn't feel heavy and could really work on technique. Rack pulls on the other hand were pretty tough. Which is weird, because the weight wasn't too heavy either, I guess the dead stop increases the difficulty. It took a little bit to get the start position down as well, but the last couple of sets went well.

Friday, 6/5/2015 - Bench
Pause Bench:
120x6
140x5
165x4x2
175x3x2
190x2x2
175x3x2
165x5
155x6
140x7
130x8
120x10

Wide-grip pulldown: 130x15, 150x9
Neutral-grip pulldown: 150x9,6, 120x6
Cable flys: 50x10x5
Rear delt flys: 50x12x3
Preacher curls: 45x15 +3(x6) <- Myoreps

Notes: Shoulder started feeling a little wonky during one of my bench sets, but some cable external rotations followed by shoulder dislocations seemed to sort it out well. I'll probably start incorporating these into my warm-up in the future.

Saturday, 6/6/2015 - Squat
Squat:
170x5
200x5
235x5x2
250x4x5

Good morning: 45x5x2, 65x5, 85x5, 95x5
Seated calf raise: 115x12x3
Lateral: 25x12, 15x15x2
Leg extension: 110x12, 125x12, 140x12
Seated leg curl: 95x12, 110x11,12
Machine crunch: 190x12x3
DB Meadows shrug: 90x12x3

Notes: Squats felt great today. I experimented with a little wider grip, and really didn't like it. Felt too loose and it hurt my shoulders more. My grip is really close, but it keeps me tight.
If anyone has tips for skin care for rashes, I'd love to hear it. I'm getting some serious scabs on my rear delts from the bar from squatting, it's starting to get annoying.

Notes: Squats felt great today. I experimented with a little wider grip, and really didn't like it. Felt too loose and it hurt my shoulders more. My grip is really close, but it keeps me tight.
If anyone has tips for skin care for rashes, I'd love to hear it. I'm getting some serious scabs on my rear delts from the bar from squatting, it's starting to get annoying.

If you're getting scabs on your rear delts it might mean that the bar is rolling around on your back, check that next time and make sure it doesn't move. It could also just be temporary and develop into tougher skin which won't get irritated, sudocrem/moisturiser might help heal it quicker.

Quote from: Dahmkooler on June 06, 2015, 06:27:22 PM

Notes: Squats felt great today. I experimented with a little wider grip, and really didn't like it. Felt too loose and it hurt my shoulders more. My grip is really close, but it keeps me tight.
If anyone has tips for skin care for rashes, I'd love to hear it. I'm getting some serious scabs on my rear delts from the bar from squatting, it's starting to get annoying.

If you're getting scabs on your rear delts it might mean that the bar is rolling around on your back, check that next time and make sure it doesn't move. It could also just be temporary and develop into tougher skin which won't get irritated, sudocrem/moisturiser might help heal it quicker.

That's a really good point. I always try and 'make the plates rattle' at the top, and sometimes the bar pops up a little bit. The new bars at the gym have a lot of knurl, so that's probably it.

Also, can't believe I didn't apply moisturizer sooner - its already feeling mostly healed.

Sunday, 6/7/2015 - Bench
Bench:
120x5
140x4
165x3x2
190x2x5

Lat pulldown: 120x12x3
Cable row: 120x12x3

Bench:
120x6
140x6x2
155x6x4

Chest fly: 5x10
Face pulls: 4x10-15
Straight-bar cable curl: 3x10
DB curl: 3x9
Machine tricep extension: 3x12

Notes: Good workout. Spent about 15 minutes in the sauna afterward.

Training summary for #37 week 3. As always, any comments/criticism on form is appreciated.

https://www.youtube.com/watch?v=p-6FHN-MG0s

That's a really good point. I always try and 'make the plates rattle' at the top, and sometimes the bar pops up a little bit. The new bars at the gym have a lot of knurl, so that's probably it.
Also, can't believe I didn't apply moisturizer sooner - its already feeling mostly healed.

Glad to help out brother, nice training week :)

Tuesday, 6/9/2015 - Sheiko #37 Week 4 Day 1 - Squat
Squat:
170x5
200x4
235x3x2
270x3x2
285x2x3

DB lateral: 25x12x2, 15x15

Squat:
175x5
200x4
235x3x2
270x2x4

Back extension: BWx10x5

Notes: Squats felt excellent. Really starting to find my groove.

Wednesday, 6/10/15 - Bench
Bench:
120x5
140x4
165x3x2
190x3x5

Lat pulldown: 140x10x5
DB incline: 60x8, 70x8x4
DB row: 70x8x5
Chest fly: 90x10x5
Rear delt: 90x10x3
EZ bar curl: 65x10x3

Notes: Bench felt kind of heavy today.

Thursday, 6/11/15 - Sheiko #37 W4D2 - Deadlift
Deadlift:
190x4
225x4
265x3x2
300x3x2
320x2x3

Bulgarian split squat: 95x5x5
Lying leg curl: 70x11x3
Leg extension: 145x10x3
Leg press calf raise: 315x12x3
Hanging leg raise: 10x3

Notes: Deadlifts felt great today. Easy. Haven't done lying leg curls in a while... I think I'm probably going to have some wicked DOMS.

Friday, 6/12/2015 - Bench
Pause Bench:
120x5
140x4
165x3x2
190x3x2
200x2x3

Lat pulldown: 150x13, 160x9,7
Close-grip pulldown: 160x7, 150x9, 140x10

Pause Bench:
135x5
155x5
175x4x4

DB OHP: 60x10, 50x9,6
Cable curl: 140x15, 155x10x2
Cable fly (ss w/ face pulls): 10x5
Hammer curl: 15x20

Notes: Awesome workout today. I was a little unsure if I would be able to get all the reps at 200, so I started off with just the briefest pause, increasing it each set. By the third set I held it a full one-count, and I felt like I had more in me. I still have another 4-week prep cycle before I test my maxes, but I can't wait to see where I'm at.

Saturday, 6/13/2015 - Sheiko #37 W4D3 - Squats
Squat:
170x5
200x4
235x3x2
270x3x6

Leg extension: 145x12, 150x12, 155x12
Lying leg curl: 90x10x3
Back extension: BWx10x5
Hanging leg raise: BWx10x3
DB lateral: 25x12x3
Leg press calf raise: 315x12x3

Notes: Good squats. May have been going a touch too deep, I just need to tighten up my descent a bit I think. #37 ends tomorrow!

Sunday, 6/14/2015 - Bench
Pause Bench:
120x5
140x5
165x5x5 (2 count pause)

Cable row: 160x12x4, 140x10
DB incline: 70x8x5
Lat pulldown machine: 130x10x3, 115x10x2
Chest fly: 100x10x5
Cable curl: 75x12, 85x10x2
Face pull: 70x12x3
LTE: 80x20, 95x12x2
DB curl: 35x8, 30x8, 25x10

Notes: What a way to finish off my first Sheiko prep cycle! 165 lbs, which is supposed to be about 70%, felt like cake. I ended up doing about 2 second pauses, and they still felt quite easy. Technique-wise, bench has been by far the most improved lift, as every rep is so much more consistent both in maintaining tightness at the bottom, and having a consistent touching-point on my chest (I used to have a lot of variability in where I touched).

Looking ahead, I never go above 85% for the rest of the program (1 more prep cycle and then a comp cycle), so I may bump up my training max 5-10 lbs. However, seeing as this is my first run through Sheiko, I'll probably leave it as is at least another week before I change anything - the volume looks like it will really pick up next week when I start #30.

Training summary for #37 week 4. As always, any comments/criticism on form is appreciated.

!

Tuesday, 6/16/2015 - Sheiko #30 W1D1 - Squat
Squat:
170x5
200x4
235x3x2
270x3x5

DB lateral: 25x15,12,12
DB Meadows shrug: 70x12x2

Squat:
185x5
225x4
250x3x5

Back extension: 10x3
Leg extension: 155x12x3

Notes: Squats felt smooth today. I love doing that second wave, because I'm really able to dial in the technique. First day of #30 today; on paper the volume looks like it really starts to pick up, but today didn't feel too bad.

Wednesday, 6/17/2015 - Bench
Bench:
120x5
140x4
165x3
190x3x5

Cable row: 180x10x3

Close-grip bench:
120x5
140x4
165x3x3, 1x5

Close-grip pulldown: 160x9, 140x9x2
Chest fly (ss w/ rear delt): 105x10x5
Cable curl: 85x15, 100x9x2
Machine tricep ext: 110x15,12,12
Hammer curl: 25x9x2, 20x10

Notes: Easy.

Looks like everything is going well mate!

Looks like everything is going well mate!

Thanks! I'm definitely feeling good, can't wait to test in a few weeks.

I do have one question - bench is starting to feel a bit easy. Is it okay to bump up the max 5-10 lbs, or should I just try and improve bar speed / reduce rest between sets before my test next month?

With your test only weeks away I wouldn't jump the max up but maybe increase the weight on some of the heavier sessions (not by much, just add a bit per set).

With your test only weeks away I wouldn't jump the max up but maybe increase the weight on some of the heavier sessions (not by much, just add a bit per set).

That sounds like a good plan, and right in line with what I was thinking.

Thursday, 6/18/2015 - #30 W1D2 - Deadlift
Deadlift:
195x5
225x4x2
265x3x2
300x3x5

DB lateral: 30x9, 20x12, 15x13

Rack pull (mid shin):
225x5
265x4x2
300x3x3
340x2x4

Leg press (ss w/ calf raise): 315x10x4
Decline crunch: 10x10, 35x8, 20x8x2
Lying leg curl: 75x12,10,8

Notes: Today was one of those workout that make you stronger just for having gotten through it. I am absolutely pooped right now, and it just felt like a ton of sets - but I survived it. Now it's time to eat and recover.

Friday, 6/19/2015 - Bench
Bench:
120x5
140x4
165x3
190x3x2
200x2x2
190x3
165x5
140x8
120x10

Lat pulldown: 160x8, 140x11,10,10, 120x12
Machine OHP: 140x10x3
Chest fly (ss w/ rear delt): 105x10x5
DB curl: 35x9,8, 25x10x2
Machine tricep: 115x12x3

Notes: Bench was feeling pretty heavy today, but I got all my reps in.

Saturday, 6/20/2015 - #30 W1D3 - Squat
Squat:
175x5
200x4x2
235x3x2
270x3x5

DB lateral: 30x10, 25x12x2
DB Meadow's shrug: 90x12,10

Squat:
175x5
200x4x2
235x4x4

Leg extension: 160x12,11,10
Lying leg curl: 75x12,11,10
Crunch: 20x10, 25x10x3
Back extension: 10x3
Leg press calf: 315x12x3

Notes: Can't quite get my head around squats at the moment. During the sets, I feel all over the place and like every rep is grooved just a little bit different; but looking back at video, it all looks pretty solid. I've got too many cues running around my head I think, I just need to stop thinking and squat.

Sunday, 6/21/2015 - Bench
Bench:
120x5
140x4
165x3
190x2x5

Lat pulldown: 140x12,10,10
Cable row: 170x10, 140x10,15
DB incline: 75x8x5
Face pull: 85x15, 100x12x2
Cable curl: 100x12,10,10
Machine tricep: 125x10x3
DB curl: 35x8, 25x10, 20x12x2
DB overhead extension: 20x10x2

Notes: Good bench session today. Rest tomorrow, and then my only 90% session of squats on Tuesday.

I'd like to pose a question - I have no plans to compete at the end of this cycle. What would be best for long term progress - finish the rest of the comp cycle, or move on to the 4-day program starting another prep cycle?

I know the taper in the comp cycle serves as a bit of a deload. I suppose the real question I'm asking is if the deload in the comp cycle is necessary/recommended, or if I'm better off long-term going into another prep phase since I'm not competing. A related question is, is it recommended to just run prep cycles indefinitely until 4 weeks out from a meet, or is a comp cycle necessary after X many prep cycles? (I may post this in the 3-day thread if nobody sees this).

Thoughts?

_______________________________________

Edit: Upon further reflection, I think I am going to go ahead and start the 4-day program (with hypertrophy modifications) next week. I'm not preparing for a competition, so going through a meet-peaking taper cycle seems unnecessary/suboptimal. I think I should focus on building strength, and unless anyone advises otherwise, moving on to another prep cycle seems like the best way to do that.

Nice work on the skills test man, hitting 100% is still pretty sweet and looks like you've gained a lot from it all :) Also I would say go for the 4 day starting next week (finish this week's comp cycle), that's essentially what I'm doing when I get to the skills testing week. Congrats again!

Thanks blaha! I was very generous when I estimated my maxes, so I was happy to hit them all fairly cleanly.

I like that the 4-day program has so many excercises addressing weak points, which also happen to be my weak points. Board presses, front squats, and deficit deads are all going to be very useful I think.

I'm planning on adding in 1 or 2 GPP days, where I just do bodybuilding and pre-hab work like face pulls, laterals, curls, and rows. None of that should really affect recovery much, and will help with the jacked-ness.

Also I would say go for the 4 day starting next week (finish this week's comp cycle), that's essentially what I'm doing when I get to the skills testing week.

So you're planning on running another cycle of the 3 day program before your meet?

Yeh the 4 day looks good, I did start off doing it and really enjoyed it! The amount on lifting volume was so nice lol. If you want to add extra BB/GPP type stuff try adding it after you workouts and also trying it on off days to see which you prefer, I know people do both options and make great gains.

So you're planning on running another cycle of the 3 day program before your meet?

Yeh my meet isn't until the end of November, think 18 weeks ish, so I have time for #37, #30, #32 before it :)

Yeh the 4 day looks good, I did start off doing it and really enjoyed it! The amount on lifting volume was so nice lol. If you want to add extra BB/GPP type stuff try adding it after you workouts and also trying it on off days to see which you prefer, I know people do both options and make great gains.

Quote from: Dahmkooler on July 17, 2015, 11:38:37 PM

So you're planning on running another cycle of the 3 day program before your meet?

Yeh my meet isn't until the end of November, think 18 weeks ish, so I have time for #37, #30, #32 before it :)

I bet you'll be ready for a taper by then!

I think I'm going to try this first week just as written, and might start doing some additional fluff work on extra days later on depending on how I feel.

Tuesday, 7/21/2015 - 4 Day Prep 1 - Day 1
Front squat:
105x4
140x4
175x4x3 (50%)

Bench Press:
125x5
145x4
170x3
185x2x4 (75%)

Squat:
195x3
230x3
265x2x4 (75%)

http://youtu.be/DFoo0Kr1gF4

http://youtu.be/vcz6hcx21IQ

Low-to-high cable fly (ss w/ face pulls): 10x5
Ab wheel: 10x3
Cable curl: 42.5x12x3

Volume - Going to try and track my volume more diligently, and do weekly recaps as well
Squat: 6440 (M)
Bench: 3185 (L)


Notes: Kind of a tough workout today, first day on the 4-day routine. I actually lost one of my front squats backwards, got too far towards my heel. Looking at my squat videos, I think I was getting too far forward on my first couple sets. Tried to work on that on the last set. My glutes are fried at this point, those front squat killed me.

Good work on those squats =) A tip for biceptraining is to try supersets and triset (2 or 3 different exercises in a row without rest). I've tried that for both triceps and biceps with great results so that's something I can recommend. It's also time efficient.

Good work on those squats =) A tip for biceptraining is to try supersets and triset (2 or 3 different exercises in a row without rest). I've tried that for both triceps and biceps with great results so that's something I can recommend. It's also time efficient.

Thanks! I'll have to start trying some supersets - I take training the guns very seriously  8)

Thursday, 7/23/2015 - 4 Day Prep 1 Day 2
Deadlift up to knees (2 sec pause):
195x3
235x3
275x3x4 (70%)

Bench press:
125x5
145x5
170x3 (70%)
     x5
     x7
     x4
     x6
     x8

Deadlift w/ pause above knees:
215x3
255x3
295x2x4 (75%)

http://youtu.be/quh5x4Mig3E

http://youtu.be/14fAPSbeKx4

Lat pulldown: 160x8, 140x10, 120x10
CG pulldown: 140x10, 120x10

Good morning: 75x5x5
BB curl: 65x10x3
Lateral raise: 25x8, 20x10
Hammer curl: 20x12, 15x12


Volume (lbs):
Bench: 7007 (H)
Deadlift: 8414 (M)

Notes: I tried out the hook grip today, trying to finally ween myself off straps. It felt very secure, and I think I'll be able to do this in the future. Definitely unpleasant though, hopefully I'll adapt to it.

Deadlifts felt very smooth today; bench felt good too but it was a ton of reps. I was pumped to hit that last set, it was pretty tough. I felt much stronger with my feet tucked underneath me quite a bit more, with my toes under my butt.

Saturday, 7/25/2015 - 4 Day Prep 1 - Day 3
Bench press:
125x5
145x4
170x3
185x3x4
Set 1:

http://youtu.be/rqtr9CMXvO4

Squat w/ pause halfway down:
175x3
210x3
245x3x4

Set 1:

http://youtu.be/PsaC0_Cjc5o

Set 2:

http://youtu.be/I11iyn5O0j4

Set 4:

http://youtu.be/36wnvD1Lbdo

1.5" Board Press:
145x3
170x3
195x3x2
210x2x3


Pushups w/ feet on bench: 5x10
Back extensions: 4x8
Chins: 3x10
DB curls: 25x10x3


Volume (lbs):
Squat: 4095 [L]
Bench: 7301 [H]


Notes: Great workout, everything felt great today. Squats are starting to groove nicely.

I trained at a different gym today, it's a bit more barebones, but a really serious gym and a great place to train. They even have chains!

Sunday, 7/26/2015 - 4 Day Prep 1 - Day 4
Deficit Deadlift:
200x3
235x2x4

Incline Bench Press: 170x3x5

Deadlift from block below knee:
215x3
255x3
295x3x2
335x2x3

DB OHP: 55x8x5
Leg press: 365x8x5
Lying leg curl: 70x8x4
Cable lateral: 20x14,10
Cable curl: 52.5x10x3
Face pull: 42.5x10x3
Ab wheel: 10x3
Hammer curl: 25x8, 20x10,12

Volume (lbs):
Deadlift: 7703 (M)

Notes: First time doing deficits, they felt good - definitely a different movement. Hook grip is starting to feel better, I was surprised 335 didn't really even hurt too bad.

Sheiko 4 Day Prep 1 - Week 1 Review

The following is just a quick review of the work done this week as I try and learn how to implement this style of programming for myself.

          SQ/DL    BP
D1         M         M
D2         M         H
D3         L          H
D4         M         L

NL:
Squat: 52
Bench: 105
Deadlift: 61

AWL (lbs):
Squat: 203 (58%)   
Bench: 167 (68%)
Deadlift: 264 (68%)



So lower body lifts were medium this week, while Bench was heavy. Average intensity was right at ~68% across the board, with squat being masked a little bit by the inclusion of front squats (with less absolute load, but similar difficulty).

My back has kind of been bugging me the last week or so, on the right side of my lumbar. I never get any pain when I'm lifting (save one rep on a Good Morning last week), or when doing most everyday things. However, I notice when I bend with rotation (think: touch my right hand to my left shoe) I get a twinge. It seems to be getting more and more frequent, although the pain is never severe. It's also very localized, with no radiation. I suspect it may be disk related, but I don't really know, and don't have the resources to have an MRI.

I'm going to see how I feel the next couple days, but I may end up not squatting/deadlifting for a couple weeks to give it a rest. Depending on how I respond, I may decide to program front squats for all my squatting variations for at least a couple of months.


Just kind of posting this for my own reference, as a way to think out loud...

___________________________________________________________________


Quick update - next day, and the pain is gone, so I'm thinking the problem was muscular. I'm just going to pay extra attention the next week or two to recovery. I also really need to cut out my butt-wink on squats, which may or may not be contributing.

Tuesday, 7/28/2015 - 4 Day Prep 1 - W2D1

Squat:
175x5
210x4
245x3
265x3
280x4x5

Set 1:

http://youtu.be/Hkhpx5fhJPM

Set 3:

http://youtu.be/sutLjxESH1o

Set 5:

http://youtu.be/DAd0bHTZKao

Bench Press:
125x5
145x4
170x3
195x4x5

Lying Triceps Extension (ss w/ curls): 65x10x5
Low-to-high cable fly: 10x5
Back extension: 8x4
Cable row: 140x12, 150x12, 160x10x2


Volume (lbs):
Squat: 8838 (H)
Bench: 5635 (M)


Notes:
Squats kind of felt like shit today. My back was really sore during warm-ups, and I got inside my head a little bit. I think I may have been a hyperextending a little bit. Either way, I didn't feel any twinges after I got to my working sets. I did notice my hyperextension and butt-wink was much reduced on the working sets as well, but for whatever reason squats just felt awkward today.
Bench was good.

Thursday, 7/30/15 - 4 Day Prep 1 - W2D2
Bench press w/ chains:
125x3
145x3
170x3x5

Deadlift w/ pause below knee:
200x3
235x3
275x3
295x2x5

Delts (ss front and lateral KB raises): 10x5
Hammer curls: 27.5x10x2, 20x12x3
Bulgarian split squat: 90x8x4
Hanging leg raise: 10x4


Volume (lbs):
Bench: 3381 (L)
Deadlift: 5096 (L)


Notes: First time ever using chains, and I have to say it was quite awesome. It was also really hard, I have no idea how much they weighed but I feel like they must have been nearly 40 lbs each! I tried training in the evening today, but I don't think I like it - I'm just a morning guy I guess  :)

I hope it's nothing serious with your back!

Where did you get the chains from? Does the gym own it or did you get the chains yourself?

I hope it's nothing serious with your back!

Where did you get the chains from? Does the gym own it or did you get the chains yourself?

Thanks, I hope so too and don't believe it is. It was gone the next morning, and I think it was caused by hyperextending on the ab wheel roll-outs. I've been watching all sorts of Chris Duffin videos on spinal stabilization. I think as long as I don't compromise spinal position and back-off when I feel beat up I should be fine.

The gym I trained at today had chains for me to use. I'm probably going to be training at a different gym most of the time though, so I'm going to pick some up at the hardware store tomorrow.

Not sure how you train better in the mornings, I think if I tried to squat I would be stapled to the floor lol. Also with hook grip most guys that use it train with straps for a lot of their reps, especially if they are doing more than 2/3 reps in the set or a lot of sets :) Layne Norton, George Leeman and John Paul Cauchi are a few strong examples.

Not sure how you train better in the mornings, I think if I tried to squat I would be stapled to the floor lol. Also with hook grip most guys that use it train with straps for a lot of their reps, especially if they are doing more than 2/3 reps in the set or a lot of sets :) Layne Norton, George Leeman and John Paul Cauchi are a few strong examples.

Fortunately most deadlift sessions in sheiko are 1-3 reps, so it's not too bad. I would definitely strap up for a 10RM!

Regarding morning training - caffeine is your friend. Honestly though, I'm usually just pooped after work, and sometimes pretty tight in my hips and lower back.

Friday, 7/31/2015 - 4 Day Prep 1 - W2D3
Front squat:
105x4
140x4
175x4x4

Set 2:

http://youtu.be/5SG3n2wKIew

1.5" Board Press:
145x3
170x3
195x3
210x2x2
225x1x3

DB Incline Press (15 deg): 70x10, 80x8, 75x6, 65x7, 55x10
Underhand pulldown: 160x10x3
Neutral close-grip pulldown: 160x10, 140x10
Face pulls: 125x12x3
Back extension: BWx8x5
DB curl: 35x10, 25x12x2


Volume (lbs):
Squat: 3780 (L)
Bench: 3038 (L)


Notes: Awesome workout today. 225 actually felt very easy on board press, even with a pause - definitely getting stronger! Damn it if my triceps aren't still completely knackered from Tuesday's skullcrushers, I've had DOMS all week.
I tried implementing Chris Duffin's squat cues today on fronties, and they felt very natural. Can't wait to apply them to back squats next week. I'm also going to try out flat shoes, as I've been getting tipped forward lately with my Romaleos.

Great! So soon we will se a PR?   8)

Great! So soon we will se a PR?   8)

I don't test for another 9 weeks!

Quote from: Bankmeister on July 31, 2015, 07:56:13 PM

Great! So soon we will se a PR?   8)

I don't test for another 9 weeks!

Compensate with a huge PR then  ;) Keep on with the good work.

I'll have to do that! Thanks for stopping by.

Saturday, 8/1/2015 - 4 Day Prep 1 - W2D4
Close-grip bench press:
125x4
145x3
160x8x4

Deadlift w/ chains (~ 45 lbs) plus given weight:
200x3
235x3
275x2x2
295x1x3

DB Seated OHP: 55x10x5
Cable row: 170x10x5
Seated Leg curl: 95x10x5
Leg extension: 140x10x5
DB Meadows shrug: 100x12x3
DB curl: 35x8, 25x10x2


Volume (lbs):
Bench: 6027 (M)
Deadlift: 3298 (L)


Notes: Easy workout today, pulls felt really fast, and I got a huge pump on CGBP :D

Sheiko 4 Day Prep 1 - Week 2 Review


          SQ/DL    BP
D1         H         M
D2         L          L
D3         L          L
D4         L          M

NL:
Squat: 59
Bench: 108
Deadlift: 32

AWL (lbs):
Squat: 214 (61%)   
Bench: 167 (68%)
Deadlift: 262 (66%)


Pretty light week, gearing up for some really heavy sessions next week.

Tuesday, 8/3/2015 - 4 Day Prep 1 - W3D1
Front Squat:
140x4
175x4
195x3x3

Bench Press:
125x5
145x4
170x3
195x2x2
210x1x2
195x4x2

Squat w/ pause halfway down:
175x3
210x3
245x3
265x2x4

http://youtu.be/hZANYTIx4Lg

http://youtu.be/XiLY3wPMJhg

Close-neutral grip pulldown: 160x10x2, 140x10
Underhand pulldown: 140x10, 120x10
Face pulls: 12x3
Preacher curls: 65x8,6, 45x10
Back extension: 25x5x4


Volume (lbs):
Squat: 6983 (M)
Bench: 4484 (M)


Notes: Good workout, bench felt light. Tried out flat shoes and a slightly wider stance for squats today, and they felt pretty good. More upright, and I was able to get to the right depth without as much lumbar flexion. I did notice a bit of knee cave as I got fatigued the last set or two, so I need to focus on that.

Thursday, 8/6/2015 - 4 Day Prep 1 - W3D2
Deadlift to knees (2 sec pause):
205x3
235x3
275x3
295x2x4

Bench Press:
125x5
145x5
170x5
170x8
170x5
170x8
170x5
170x8

Block pull below knees:
235x4
275x4
315x4x4

! No longer available

Low-to-high cable flys: 50x10x5
DB curl: 25x10x5
DB laterals: 20x10x2
Abs: 10x3


Volume (lbs):
Bench: 8036 (H)
Deadlift: 11613 (H)


Notes: Good workout, everything moved pretty fast. However, I really need to stop hyperextending on block pulls. I don't really do it on pulls from the floor (probably because there is more hamstring tension preventing me), but when I bull from blocks I always over-arch. I saw in the video my back goes from hyper-extended to neutral as I begin to pull the load, which is probably not very healthy.

Saturday, 8/8/2015 - 4 Day Prep 1 - W3D3
1.5" Board Press:
135x5
160x3
185x3
210x2x2
225x1x3

Squat:
175x5
210x4
245x3
280x5x5

Bench Press w/ 44 lbs chains:
125x4
145x4
160x4x4

Lats: pullupsx10x2, chinsx10x2, neutral-chinsx10x1
Seated Good Morning: 65x8x4

! No longer available

Volume (lbs):
Squat: 9450 (H)
Bench: 6554 (H)


Notes: Wasn't crazy about the flat shoes today, although the video looked better than they felt (and they didn't look great). I'm probably going to stick with my Romaleo's in the future, although I do need to focus on sitting back and not getting tipped forward with the heel.

Nice squatting!  8)