Dutch guy - sheiko log

[starter20]

Hello,

i am a 26 year old guy from The Netherlands. tomorrow me and my trainingspartner are going to start our first Sheiko cycles ever.

I have been training for 6 years now, when i started my bodyweight was about 68 kilo and i was very very very weak. this weakness gave me back troubles, so i started getting stronger. first time deadlifting i couldnt lift more then 50 kilo, first time bench i almost failed the empty bar and first time squat i had a hard time with 40kilo. very weak.

Stats right now are;
92-93 kilo bw
212,5 kilo belt only squat
132,5 kilo bench press
250 kilo belt only deadlift

(trainingspartner is @ 116 bw - 235 belt only sq - 125 bench - 280 belt only deadlift)

we are gonna start @ program 29 and after that program 37. since we never train with belt accept when maxing(i believe this is the best way to get stronger because you handle weights your body can really manage), the 1rm's im going to use are:
200 squat (done a fairly easy 2x190 and 5x180)
132,5 bench (done this one)
230 (done this with room left... 252,5 beltless failed @ kneelevel)

the reason im also going to log here is because hopefully you guys can help us foreigners with any problems we might stumble upon along the way.

greetings,

erwin.

btw, this is me (@ 0.57 doing 130kilo farmers walks)

[starter20]

Sheiko #29 - training 1

Bench Press
5x 67,5
4x 80
4x 80
3x 92,5
3x 92,5
3x 100
3x 100
3x 100
3x 100
3x 100

conclusion: easy...

Beltless Squat
5x 100
5x 120
5x 140
5x 140
5x 140
5x 140
5x 140

conclusion: didnt squat for about 2 weeks, so had to get back in the groove a bit.. fairly easy though

Bench Press
6x 67,5
6x 80
6x 80
4x 92,5
4x 92,5
4x 92,5
4x 92,5

conclusion: lol... freaking speedreps.

Pec Deck
5x 10

High Bar Goodmornings
5x 10

Face Pulls
5x 10

[starter20]

Sheiko #29 - Training 2

Deadlift to knees
3x 115
3x 140
3x 160
3x 160
3x 172,5
3x 172,5
3x 172,5
3x 172,5

Incline Bench Press
6x 55
6x 55
6x 55
6x 55

Dips
5x BW
5x BW
5x BW
5x BW
5x BW

Boxpulls - onder de knie
4x 130
4x 150
4x 172,5
4x 172,5
3x 195
3x 195
3x 195
3x 195


Safety Squat Bar Lunges
5x L&R 45
5x L&R 45
5x L&R 45
5x L&R 45
5x L&R 45


Roman Chair Leg Raises
10x
10x
10x

Face Pulls
10x
10x
15x


Sheiko #29 - Training 3

Bench Press
5x 67,5
5x 80
4x 92,5
3x 100
3x 100
2x 105
2x 105
3x 100
3x 100
4x 92,5
6x 80
8x 67,5

Pec Deck
10x 55
10x 60
10x 60
10x 60
10x 60

Squats
5x 100
4x 120
3x 140
3x 140
3x 150
3x 150
3x 150
3x 150
3x 150

Safety Squat Bar Seated Goodmornings
5x 70
5x 70
5x 70
5x 70
5x 70

Thick Bar Curls
10x 25
10x 25
10x 25

Face Pulls
20x
20x


first week was pretty easy to be honest. no muscle soreness accept for my piriformis that got stretched like hell during the SSB lunges.

[superaveragebro]

Mate, I have your exact stats, offseason bwt of 93, 212.5kg squat, 125kg bench and 255kg deadlift, drug-free, all lifts done at competition. I've done 29 and I think you should use your real maxes and calculate percentages on them.

[starter20]

mmmm the 212,5 and 250 are with belt 1rm's, but i prefer training beltless. would you still suggest to use the 1rm's ive done with belt? if i would do that the percentages wouldnt be right?

for example the squat; 212,5 with belt and 200 without. if i use the 1rm with belt, 80% would be 170, but if i use that weight in training without the belt it would be 85%. wouldnt this mess up the entire program?

(cool that weve got almost the same stats)

[joeldibattista]

Personally, I would be using my comp maxes and using the belt for 80% and above work. That way you are using the higher loads and still getting lots of beltless work at <80%.

[starter20]

thank you for your reply joel, but i have to say that i feel i really benifit from lifting beltless. it helped my core strength tremendously, also it helps me stay on point to perform good technique. if i am the not wearing the belt and my technique slightly off the lift kicks my ass, but when im wearing the belt and my technique is slightly off it feels like less of a problem.

the way i see it; if i get stronger without the belt i also get stronger with the belt. there is always about 15kilo difference between my beltless and lift with belt.

what would in your opinion be the benifit of the higher loads?

[starter20]

Sheiko #29 - Training 4

Squat
5x 100
4x 120
4x 120
3x 140
3x 140
2x 160
2x 160
2x 160
2x 160
2x 160

Bench Press
5x 67,5
4x 80
2x 92,5
2x 92,5
3x 105
3x 105
3x 105
3x 105
3x 105

Pek Deck
10x 65
10x 65
10x 65
10x 65
10x 65

Weighted Pushups - schouderbreedte
10x BW + 10 kilo
10x BW + 10 kilo
10x BW + 10 kilo
10x BW + 10 kilo
10x BW + 10 kilo

Safety Squat Bar Squat
3x 95
3x 95
3x 115
3x 115
2x 130
2x 130
2x 130
2x 130

conclusion: super bar to use for squats

Close Stance Safety Squat Bar Goodmornings
5x 80
5x 80
5x 80
5x 80
5x 80




Sheiko #29 - Training 5

Deadlift to the knees
3x 115
3x 140
3x 160
3x 160
2x 175
2x 175
2x 175
2x 175

Benchpress
6x 67,5
6x 80
6x 80
6x 85
6x 85
6x 85
6x 85

Boxpulls - below the knee
4x 127,5
4x 150
4x 172,5
4x 172,5
4x 185
4x 185
4x 185
4x 185

Safety Squat Bar Lunges
5x 65
5x 55
5x 55
5x 55
5x 55

Cable Low Rows
10x 50
10x 50
10x 50
10x 50
10x 50

Barbell Curls
2 sets

[joeldibattista]

Jan 10, 2012 6:09:50 GMT -5 starter20 said:

what would in your opinion be the benifit of the higher loads?

Well I don't doubt that doing all your work beltless will strengthen your core, I am just wondering if the lower load is holding your hip/glute/leg strength back.

Like I said, I would look at using your actual max and only using the belt for 80% and above. So if you look at #37 for instance, you are really only using the belt for a few top sets on Monday. All of your warm ups on Monday and all of your squats on Friday will still be beltless.

[starter20]

thank you for sharing your vision, after 29 we will run 37 and i will definitely take it in considaration!

[superaveragebro]

I definitely think you should use your belted max. And that you can still do all sets without a belt. At the moment that's what I am doing. I am doing the 13 week program all without a belt but using my competition maxes performed with belt. Shieko percentages are low enough to able to be performed without a belt. You need a belt only for intense sets. Shieko is never intense, not even during comp cycles. Shieko is all about volume.

[starter20]

thnx for the input. i will definetly bump up my maxes a bit when im going into #37. still thinking about the belt story.

Sheiko #29 - Training 6

did a weight check again, bw was 90,6... the sheiko volume is making me drop weight is a pretty fast pace. upping the kcals again. this will put my daily kcal intake between 5200-5600kcal.

Squat
5x 100
4x 120
3x 140
3x 140
2x 160
2x 160
2x 160
2x 160
2x 160

Bench Press
5x 67,5
4x 80
3x 92,5
3x 92,5
2x 105
2x 105
3x 100
5x 85
7x 72,5

Pec Deck
10x 70
10x 70
10x 70
10x 70
10x 70

Squat
5x 100
5x 120
5x 120
4x 140
4x 140
4x 140
4x 140

Seated Safety Squat Bar Goodmornings
5x 80
5x 80
5x 80
5x 80
5x 80

Facepulls
20x 40
20x 40
20x 40
20x 40



Saturday Extra Work

EZ BB Curls
5x 10

Band Facepulls
5x 20

[starter20]

Sheiko #29 - Training 7

Squat
5x 110
4x 130
3x 150
3x 150
2x 170
2x 170
2x 170
2x 170

Bench Press
5x 67,5
4x 80
3x 92,5
3x 92,5
3x 105
3x 105
3x 105
3x 105
3x 105
3x 105

Pec Deck
10x 70
10x 70
10x 70
10x 70
10x 70

20 kilo Weightvest pushups - feet elevated
10x
10x
10x
10x
10x

Squats
3x 100
3x 120
3x 140
3x 160
3x 160
3x 160
3x 160

Safety Squat Bar Goodmornings
5x 80
5x 80
5x 90
5x 90
5x 90

Sheiko #29 - Training 8

Deficit Speed Deadlifts
3x 120
3x 120
3x 150
3x 150
3x 160
3x 160
3x 160
3x 160

Bench Press
5x 67,5
4x 80
3x 92,5
3x 92,5
2x 105
2x 105
2x 105
2x 112,5
2x 112,5
3x 105
3x 105

Pec Deck
10x 75
10x 75
10x 75
10x 75
10x 75

Box pulls - onder de knie
4x 150
4x 170
4x 170
3x 195
3x 195
2x 220
2x 220
2x 220

Safety Squat Bar Lunges
5x L&R 45
5x L&R 45
5x L&R 45
5x L&R 45
5x L&R 45

[starter20]

Sheiko #29 - Training 9

Squats
5x 100
4x 120
3x 140
3x 140
3x 160
3x 160
3x 160
3x 160
3x 160
3x 160

Bench Press
5x 67,5
4x 80
3x 92,5
3x 92,5
3x 105
3x 105
3x 105
3x 105
3x 105
3x 105
3x 105

Pec Deck
10x 80
10x 80
10x 80
10x 80
10x 80

Strict OH Press
4x 60
4x 60
4x 60
4x 60
4x 60

Safety Squat Bar Goodmornings
5x 80
5x 80
5x 80
5x 80
5x 80

Cable Low Rows
10x
10x
10x
+ 1 set facepulls

Thick Bar Curls
10x
10x

[starter20]

Extra work

EZ-Bar Curls
10x 37,5
10x 37,5
10x 37,5
10x 37,5
10x 37,5

DB Concentration Curls
10x 12 L&R
10x 12 L&R
10x 12 L&R
12x 10 L&R

Band Face Pulls
20x
20x
20x
20x
20x

Captain of Crush
10x trainer L&R
10x trainer L&R
10x trainer L&R

Thick Plate Pinch
30 secs
19 secs
14 secs

[starter20]

Sheiko #29 - Training 10

Squats
5x 100
4x 120
3x 140
3x 140
3x 160
3x 160
3x 160
3x 160
3x 160

Bench Press
5x 72,5
5x 85
4x 100
4x 100
4x 100
4x 100
4x 100

Chest iso
2x 10 pec deck
3x 10 db flies

Dips
8x BW + 10
8x BW + 10
8x BW + 10
8x BW + 10
8x BW + 10

Safety Squat Bar Squats
5x 90
5x 90
4x 110
4x 110
3x 130
3x 130
3x 130

Safety Squat Bar Goodmornings
5x 80
5x 80
5x 80
5x 80
5x 80

Band face pull/rows
12x
12x
12x
12x
12x

Sheiko #29 - Training 11

Bench Press
5x 67,5
4x 80
3x 92,5
3x 92,5
3x 105
3x 105
2x 112,5
2x 112,5
2x 112,5

Deadlift
4x 120
4x 145
3x 175
3x 175
3x 195
3x 195
2x 207,5
from here with belt
2x 207,5
2x 207,5
2x 195
beltless again
2x 195
2x 195

conclusie: daaaamn. before sheiko we hardly ever did more then 1 topset on deadlifts. so this was pretty bitching. needed my belt.

Bench Press
5x 67,5
5x 80
5x 92,5
5x 92,5
5x 92,5
5x 92,5

DB Flies ss DB Rear Delt Raises
10x 7 - 10x 7
10x 7 - 10x 7
10x 7 - 10x 7
10x 7 - 10x 7
10x 7 - 10x 7

Thick Bar Reversed Preacher Curls
12x
12x
12x

Captain Of Crush
a few closes on the #1 with right hand, left failed. pretty pathetic. lol.

[starter20]

Sheiko # 29 - Training 12

Squats
5x 100
4x 120
3x 140
3x 140
3x 160
3x 160
3x 160
3x 160
3x 160
3x 160

conclusiin: lol we did this back 2 back in 16 minutes including warming up. the lowerback pump was insane.

Benchpress
6x 67,5
5x 80
4x 92,5
4x 92,5
3x 105
3x 105
2x 112,5
2x 112,5
3x 105
3x 105
4x 92,5
6x 80
8x 67,5

DB Flies
2x 10 met 8 kilo plat bankje
3x 10 met 8 kilo met variërende incline hoeken

Dips
8x bw + 12,5
8x bw + 12,5
8x bw + 12,5
8x bw + 12,5
8x bw + 12,5

Seated Safety Squat Bar Goodmornings
5x 90
5x 90
5x 90
5x 90
5x 90

Roman Chair Leg Raises
10x
10x
10x

[starter20]

Extra Work

EZ Bar Curls
11x 37,5
11x 37,5
11x 37,5
11x 37,5
11x 37,5

DB Concentration Curls
10x 12 L&R
11x 12 L&R
11x 12 L&R
12x 10 L&R

Band Hammer Curls
15x L&R
15x L&R
15x L&R

Band Face Pulls
20x
20x
20x
20x
20x

weve decided to enter #31 next monday

[kgm]

Curious why you decided on #31 next? Also wondering by how much you planned on raising your maxes for the next cycle?

[chreiz]

We decided to do #31 for several reasons. First, more lifts in the 85-90% range, we thoght it would be good to touch some weights of 90% before the peak cycle. Second, #31 starts with 3 weeks of a relative large volume, which backs of in week 4, gives a bit better (at least in week4) recovery than #37 while you touch the 90% weights in week 4, so you will probably have a better view on where you are capable to at the skill evaluation day. The low bench intensity at #37 was also not so good iuo (ofc we could have done Bates part here as well). Hope this clarifies.

Btw, Im the guy who trains with starter.