Finished my first round of Sheiko!1705

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Stats:

100kg
185cm

Note: All my pre-sheiko pr's was made when i weighted 115-120kg. BW ATM is:100-105
Squat: 150-140kg
bench: 110-120kg
deadlift: 200kg


Doing a O.R: 29-37-32 , may go for the 13 week cycle by dave bates if the volume kills me in the end..

Did my last day in the week 4 of Sheiko 29

Everything was Ok , but

Squatting it went like this:

110 x 3
110 x 3
110 x 3
110 x 3
THEN I noticed that the weight on the bar was 110kg.....
120 x 3
120 x 3

Tonnage = 2080

what i should have been doing 120x 18reps (3x6)= 2160

I was called to do 80% of my 1rm but 110kg is 75% ...going to make it up tomorrow with some easy stonelifting or clean n press

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Did the so called ''test week''

I choose to go 5kg under my real maxes.

Squat:145kg Easy
Bench:115 kg Easy
Deadlift:200 Easy ''Pr''

''Pr'' Was just a grip-PR (double overhand)

BW: bloated 105kg

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Finally done with a whole 12 cycle of Sheiko.

Pre-Sheiko
Bodyweight: 115-120kg
Squat:150kg
Bench:120
Deadlift:200 OH

POST-SHEIKO
Bodyweight:105kg
Squat:160kg
Bench:120kg
Deadlift:210kg

Total: 20kg PR / 45Lbs

What I need to work on: get stronger glutes+hamstring, stronger triceps/Speed benchin and work on my Deadlift form and get used to having a Mixed grip.

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okei time for a update... Skills evaluation week 9 of the 13-week low volume cycle

The program called for a 95% etc I couldn't hold it so I went for a tad higher

Squat: 165kg 1RM = 5kg increment
Bench: 135 1rm ( i have 140+) = This was just amazing!! a 15kg PR!!!!! I got fatigued by i got to 140kg.. that's because of all the 2,5kg pr attempt before i even came near 140..
Dead lift: 212,5 kg 1rm = 2,5kg pr ... I was f**king tired and my low back was dead...

Total 22,5kg which put me at a 512,5kg total@100kg+

Why the big Pr's before the end of cycle:

Squat: Need more glutes+hamstring working hard on the good mornings and RDL's + abs + keeping my chest up..

Changed to use bands+ boards and heavy tricep pressing once every week+ The macdonalds bar here and there+ heavy assistance for tricep + a pulling exercise between each bench set..

Deadlift: Not much to say.... Slow off the floor = deficit deadlift standing on something...


I hope for the last skills evaluation that I get my squat to a 170kg, bench over 140kg ( just amazing how much the tricep work has helped off) + deadlift yea... just so f**king tired... maby change my style to sumo...