New Year, New Log: -GSP-'s W/O Log - Page 5 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

Reply
 
LinkBack Thread Tools Display Modes
post #41 of 285 (permalink) Old 02-09-2009, 04:50 PM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Good lifting.




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
Sponsored Links
Advertisement
 
post #42 of 285 (permalink) Old 02-09-2009, 09:21 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Thank you, sir. I'm trying a sheiko template for two weeks to switch things up and keep the body guessing. Should be fun.

Didn't workout today. Will start my first day of the three day plan tomorrow.
-GSP- is offline  
post #43 of 285 (permalink) Old 02-10-2009, 07:26 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
02.10.09 - Day 1 Sheiko :: Bench/Squat/Bench

Bench Press

115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)

135/2 (negative on the way down)
135/2 (negative on the way down)
135/2 (negative on the way down)
135/2 (negative on the way down)

150/2 (negative on the way down)
150/2 (negative on the way down)
150/2 (negative on the way down)

165/5
165/5
165/5
*75% of 1RM (felt kind of easy, to be honest)

Squat

115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)
115/1 (negative on the way down)

150/2
150/2
150/2
150/2
150/2

170/2
170/2
170/2
170/2
170/2

Bench Press

145/1 (negative on the way down)
145/1 (negative on the way down)
145/1 (negative on the way down)
145/1 (negative on the way down)
145/1 (negative on the way down)
145/1 (negative on the way down)

175/2 (negative on the way down)
175/2
175/2 (negative on the way down)
175/2
175/2 (negative on the way down)
175/2

155/4
155/4
155/4
155/4

Incline DB Flys
30/3/5
30/10
30/15

15 minutes of HIIT on treadmill, 120 reps on a weighted ab machine, and some light shrugs.
-GSP- is offline  
post #44 of 285 (permalink) Old 02-12-2009, 01:42 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Shoulder work yesterday.

Push Press, Iso Lateral Press, Rear Delt Flys, Front Raises, Side Raises, Cable Side Laterals, & Rear Delt's with DB's were my workout for yesterday.

Once I was done with that, I did some HIIT on treadmill for 13 minutes. Really slacked off on it though cause my legs are pretty tired from squatting from Day 1 of the Sheiko.

Taking today off to rest up and get a good night's sleep. Tomorrow is either going to be Day 2 or Day 3 of the Sheiko training, I haven't decided which one because I know I wont be able to workout Sunday and I doubt I'll be able to work out Saturday as well because of a wedding.
-GSP- is offline  
post #45 of 285 (permalink) Old 02-12-2009, 04:36 PM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
What Sheiko template is that? How was the volume?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #46 of 285 (permalink) Old 02-12-2009, 04:46 PM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
Is it just me, or has Sheiko style training become the new black in 08?
TheNegation is offline  
post #47 of 285 (permalink) Old 02-12-2009, 04:57 PM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by TheNegation View Post
Is it just me, or has Sheiko style training become the new black in 08?
It's a good program, got really popular with the S&P guys over at Sherdog too. A couple big lifters over there follow it.




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #48 of 285 (permalink) Old 02-12-2009, 05:49 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Quote:
Originally Posted by wukkadb View Post
What Sheiko template is that? How was the volume?
http://web.archive.org/web/200505050...otraining1.htm

-The volume was alright, nothing overboard or overwhelming during the workout. The hardest part was keeping my attention span to do each set then take a 15 second break (on the lighter sets) - 2 minute break (heavy sets) respectively.

A day after the workout, well, it wasn't the same story. Legs were hurting and the chest was pretty sore, too. I went ATG on all my squats with negatives and pushed my glutes out stressing on form. Could have went heavier on the squatting but I didn't really know what to expect so I'll settle for what I did.

Quote:
Originally Posted by TheNegation
Is it just me, or has Sheiko style training become the new black in 08?
I don't know. None of my friends had any idea what it was but they're more concerned about being lean. There's only one person that I workout with regularly that incorporates explosive olympic lifts in their routine which is a shame.

I'm really not too keen on sticking with a program but I heard rave reviews on how this will improve your squat, the conditioning/endurance of the bench (not so much the 1RM), and definitely help build an explosive deadlift.

I really need to work on my three main lifts and that's what I intend on doing. I've never truly had a sound base in any of those.

Squat: 300 lbs (3/4's ROM or full ROM)
Deadlift: 375 lbs
Bench: 275 (Touch and Go)

^^
My main goals that I'm working towards right now and hope I hit by summer. Hopefully this program will help.
-GSP- is offline  
post #49 of 285 (permalink) Old 02-13-2009, 06:58 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
02.13.09 - Day 2 Sheiko :: Deadlift/Incline/Defecit

Deadlift (Conventional)

155/1
155/1
155/1
155/1
155/1

185/2
185/2
185/2
185/2
185/2

200/2
200/2
200/2
200/2

230/4
230/4
230/4
*Pretty easy*

Incline Press

115/15 (Warm up set)

135/6
135/6
135/6
135/6

Defecit Deadlifts (Off of 3 45lb Plates)

135/1
135/1
135/1 (SNATCH GRIP)
135/1 (SNATCH GRIP)
135/1

175/2 (SNATCH GRIP)
175/2
175/2
*My back got tired, didn't do the last two sets*

195/2 (SNATCH GRIP)
195/2
*Again, I skipped the last two sets*

NOTE: Didn't do the 225x4x3 either, I wimped out and lost determination to keep going.

Dips

BW/5
BW/5
BW/5
BW/5
BW/5

Ab Circuit
-Russian Twists 1x8
-DB Side Bends 1x15 (each side)
-Roman Chair V Ups 1x15
-Weighted Leg Pull In's (10lb DB) 1x10
*Repeat 4 times*
-GSP- is offline  
post #50 of 285 (permalink) Old 02-13-2009, 07:41 PM
Das Übermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Nice incline press man. How'd you like those snatch grip defecit deads?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome