Addicted. (Log is in lbs not kg)

Well, I'm back. I just couldn't stay away, sort of addicted to Sheiko, and this time I don't have an excuse like, "It's helping me prep for a powerlifting meet." I'm just doing it, simply to do it again.

Current goal: Health & maintenance.
Current stats: 24years, 118lbs, 4'11"

Previous Sheiko experience: 20 week prep for powerlifting meet in May 2015. Increased squats from 170lbs to 185lbs, bench from 150lbs to 165lbs, and DL from 255lbs to 280lbs.

After the meet I switched to a carb restricted diet and did Bret Contreras's Gluteal Goddess workout, then I did Shockwave for awhile, and finally I just finished up a 4 week renaissance hypertrophy template. Those last four weeks I had increased the carb load to account for the heavy(er) lifting. I have taken a week off of lifting due to life events, but am looking forward to starting up Sheiko again. I was resistant to doing Sheiko again simply because of how long it takes me in the gym (1hr30min-1hr45min) per session, but I've been less than impressed with the other programs. So screw it, time to double my workout time in the gym and do a program I actually enjoy.

Welcome back than :)
never heart of shockwave, decepticon?
How did these programs work for you?

Enjoy your training and good luck!

Welcome back then :)
never heart of shockwave, decepticon?
How did these programs work for you?

Shockwave is the workout program designed by John Kiefer to go with his Carb Nite diet to train without running yourself into the ground due to lifting heavy in a depleted stage. Had a lot to do with listening to your body and only going as far as you felt you were able to that day. It was okay, got me in the gym on a regular basis.

 Bret Contreras's workouts were good in a different sort of way (higher reps, less weight) but man did I feel like a clown doing skater squats, or single leg hip thrusts, or singe leg deadlift stuff. Going from something like Sheiko slinging heavy weights around to something like  Bret Contreras's booty workouts was really difficult in a mental way. (20 body weight reps, 3x or something...)

I enjoyed the Renaissance hypertrophy template, but it's more for gaining size than for gaining strength, and for me that's not really something I want. I'd much rather gain strength. But of the last three workouts I did, I think I enjoyed this one the most since Sheiko. Heavier weights, but still quite a few reps/sets. Example: Work set- 7 sets, reps to [2 reps from failure] using whatever weight you normally can do 10 reps of. So that turns into 8,8,7,7,7,6,5 or something like that for reps. So you never really get to test your maxes and it's hard to judge how heavy you can lift.

They were interesting to do, and now I can say "yeah, I've heard of that program, I ran it once."

Enjoy your training and good luck!

Thank you! :)

Doesn't do me much good to keep a log online if I never end up logging it.  :o (Loving it!)

Wednesday (day1) 15th of October

Squat   -30%    -4   -1   -48lbs
Squat   -40%   -4   -1   -64
Squat   -50%   -4   -3   -80

Bench press   -50%   -5   -1   -83
Bench press   -60%   -4   -1   -99
Bench press   -70%   -3   -1   -116
Bench press   -75%   -2   -4   -124

Squat   -55%   -3   -1   -88
Squat   -65%   -3   -1   -104
Squat   -75%   -2   -4   -120

Chest muscles (Dumbell flys)      -10   -5   -20lbs
Abs (Landmines)      -10   -3   

---

Thursday the 16th

Deadlift to knees w/2s pause   -50%   3   -1   -133lbs
Deadlift to knees w/2s pause   -60%   3   -1   -159
Deadlift to knees w/2s pause   -70%   3   -4   -186

Bench press   -50%   -5   -1   -83
Bench press   -60%   -5   -1   -99
Bench press   -70%   -3   -1   -116
Bench press   -70%   -5   -1   -116
Bench press   -70%   -7   -1   -116
Bench press   -70%   -4   -1   -116
Bench press   -70%   -6   -1   -116
Bench press   -70%   -8   -1   -116

Deadlift w/pause 5-7cm above knees   -55%   -3   -1   -146
Deadlift w/pause 5-7cm above knees   -65%   -3   -1   -172
Deadlift w/pause 5-7cm above knees   -75%   -2   -4   -199

Lat muscles (Rope Straight-Arm Pulldown)      -10   -5   
Good morning      -5   -5   

---

Saturday the 18th

Bench press   -50%   -5   -1   -80lbs
Bench press   -60%   -4   -1   -96
Bench press   -70%   -3   -1   -112
Bench press   -75%   -3   -4   -120

Squat w/pause at half squat position on the way down   -50%   -3   -1   -80
Squat w/pause at half squat position on the way down   -60%   -3   -1   -96
Squat w/pause at half squat position on the way down   -70%   -3   -4   -112

Board bench press   -60%   -3   -1   -96
Board bench press   -70%   -3   -1   -112
Board bench press   -80%   -3   -2   -128
Board bench press   -85%   -2   -3   -136

Chest muscles (dumbell flys)      10   5   
Hyperextension (Back Extensions)      8   4

Sunday - 18th Oct

Deficit deadlift   -50%   -3   -1   -133
Deficit deadlift   -60%   -2   -4   -159

Incline Bench press   -3   -5

Deadlift off boxes, bar is 5-7cm below knees   -55%   -3   -1   -146
Deadlift off boxes, bar is 5-7cm below knees   -65%   -3   -1   -172
Deadlift off boxes, bar is 5-7cm below knees   -75%   -3   -2   -199
Deadlift off boxes, bar is 5-7cm below knees   -85%   -2   -3   -225

Dip (with weights)   -8   -5
Leg press (80-90% of squat 1RM)   -8   -5
Reverse hyperextension   -8   -4

Tuesday - 20th Oct

Squat   -50%   -5   -1   -80
Squat   -60%   -4   -1   -96
Squat   -70%   -3   -1   -112
Squat   -75%   -3   -1   -120
Squat   -80%   -4   -5   -128

Bench press   -50%   -5   -1   -80
Bench press   -60%   -4   -1   -96
Bench press   -70%   -3   -1   -112
Bench press   -80%   -4   -5   -128

French press lying      -10   -5   
Chest muscles (Dumbbell flys 15lb)      -10   -5   
Hyperextension      -8   -4    -crunched for time.

Wednesday 21st Oct

Bench press w/bands   -50%   -3   -1   -80
Bench press w/bands   -60%   -3   -1   -96
Bench press w/bands   -70%   -3   -5   -112

Deadlift w/pause 5-7cm below knees   -50%   -3   -1   -133
Deadlift w/pause 5-7cm below knees   -60%   -3   -1   -159
Deadlift w/pause 5-7cm below knees   -70%   -3   -1   -186
Deadlift w/pause 5-7cm below knees   -75%   -2   -5   -199

Delts (seated overhead press)      -10   -5   
Leg extension (1 sec pause every rep at top)      -8   -4         
Hanging leg raises      -8   -4

Friday 23rd Oct

Front squat   -30%   -4   -1   -48
Front squat   -40%   -4   -1   -64
Front squat   -50%   -4   -4   -80

Board bench press   -60%   -3   -1   -96
Board bench press   -70%   -3   -1   -112
Board bench press   -80%   -3   -1   -128
Board bench press   -85%   -2   -2   -136
Board bench press   -90%   -1   -3   -144

Dips (5lb extra)      -10   -5   
Lat muscles (BW pullups)   -10   -5   
Good morning      -5   -5