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Old 02-09-2009, 04:50 PM   #41 (permalink)
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Good lifting.
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Old 02-09-2009, 09:21 PM   #42 (permalink)
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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.
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Old 02-10-2009, 07:26 PM   #43 (permalink)
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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.
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Old 02-12-2009, 01:42 PM   #44 (permalink)
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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.
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Old 02-12-2009, 04:36 PM   #45 (permalink)
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What Sheiko template is that? How was the volume?
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Old 02-12-2009, 04:46 PM   #46 (permalink)
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Is it just me, or has Sheiko style training become the new black in 08?
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Old 02-12-2009, 04:57 PM   #47 (permalink)
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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.
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Old 02-12-2009, 05:49 PM   #48 (permalink)
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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.
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Old 02-13-2009, 06:58 PM   #49 (permalink)
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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*
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Old 02-13-2009, 07:41 PM   #50 (permalink)
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Nice incline press man. How'd you like those snatch grip defecit deads?
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