kgm
Junior Member
Posts: 56
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Post by kgm on Jan 30, 2012 8:10:23 GMT -5
Very good reasons. Thank you for your answer. I have run #30 in the past for the same reasons, plus I liked the dead lift intensity in it for me at the time.
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Post by starter20 on Jan 30, 2012 16:21:15 GMT -5
#30 looks like a real killer!
Sheiko #31 - Training 1
BW back @ 93,6... everything higher than that would be a pr
Bench Press
5x 67,5
4x 80
3x 90
3x 90
2x 115
2x 115
2x 115
2x 115
Squats - timed interval
5x 100
5x 120
2x 142,5 - 1 min rest
4x 142,5 - 1 min rest
6x 142,5 - 1 min rest
8x 142,5 - 2 min rest
7x 142,5 - 2 min rest
5x 142,5 - 2 min rest
3x 142,5
conclusion: had some trouble with keeping my food inside after the 8 repper.. i can say this was pretty hard, even though i allready did a 20x140 breathing style when my 1rm was about 180.
Bench Press
6x 67,5
6x 80
6x 80
6x 95
6x 95
6x 95
6x 95
Incline DB Flies
10x 8
10x 8
10x 8
4x 8
9x full stack pec deck
Squat
5x 100
5x 122,5
5x 122,5
4x 132,5
4x 132,5
4x 132,5
4x 132,5
Safety Squat Bar Goodmornings
5x 75
5x 75
5x 75
5x 75
5x 75
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Post by chreiz on Jan 31, 2012 16:59:43 GMT -5
Very good reasons. Thank you for your answer. I have run #30 in the past for the same reasons, plus I liked the dead lift intensity in it for me at the time. Did you get good results with #30? |
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kgm
Junior Member
Posts: 56
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Post by kgm on Jan 31, 2012 20:15:25 GMT -5
It was the last of 3 cycles I ran together and I made decent gains. I liked the high intensity days for squats-it is good to feel the heavier weights. The dead lifts were extremely tough. Bench workouts in 31 felt the best to me out of the 3.
Started 325/250/424 lbs and ended with 352/260/440(pretty easy). I am 39, trained for 3 years and don't make the best gains. During these 3 cycles my form greatly improved. Next week I will be starting 29-30-31. Should be fun.
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Post by starter20 on Feb 4, 2012 6:10:51 GMT -5
sounds like great gains!
Sheiko #31 - Training 2
Deadlifts To Knees
5x 125
4x 150
4x 150
4x 175
4x 175
4x 175
4x 175
Bench Press
5x 67,5
5x 80
4x 95
4x 95
3x 102,5
3x 102,5
2x 107,5
2x 107,5
1x 115
1x 115
2x 107,5
2x 107,5
3x 102,5
3x 102,5
4x 95
6x 87,5
8x 80
10x 75
12x 67,5
monsterpump in chest
Cable Crossovers
10x
10x
10x
10x
10x
Boxpulls - below the knee
5x 150
4x 175
3x 200
3x 200
2x 225
2x 225
2x 225
2x 225
Safety Squat Bar Lunges
5x 55 L&R
5x 55 L&R
5x 55 L&R
5x 55 L&R
5x 55 L&R
Roman Chair Hanging Leg Raises
10x
10x
10x
Thick Bar Holds
2 sets
Sheiko #31 - Training 3
Squats
5x 102,5
4x 122,5
3x 142,5
3x 142,5
3x 165
3x 165
2x 175
2x 175
2x 175
conclusion: form is getting near perfect. 175 felt like standing up from a chair.
Bench Press
5x 67,5
4x 80
4x 80
3x 95
3x 95
2x 107,5
2x 107,5
2x 107,5
2x 107,5
2x 107,5
2x 107,
Dips
6x BW + 20
6x BW + 20
6x BW + 20
6x BW + 20
6x BW + 20
Squats
5x 112,5
5x 132,5
5x 132,5
4x 155
4x 155
4x 155
4x 155
French Press
10x 27,5
10x 27,5
10x 27,5
10x 27,5
10x 27,5
Seated Safety Squat Bar Goodmornings
5x 100
5x 100
5x 100
5x 100
5x 100
Rear Delt Raises
10x
10x
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Post by starter20 on Feb 5, 2012 10:15:13 GMT -5
Extra Work
EZ Bar Curls
12x 37,5
12x 37,5
12x 37,5
12x 37,5
12x 37,5
Band Pullaparts
20x
20x
20x
Band Rows/Pulls
15x
15x
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Post by starter20 on Feb 8, 2012 15:38:13 GMT -5
Sheiko #31 - Training 4
Bench Press
5x 67,5
4x 80
3x 95
3x 95
2x 107,5
2x 107,5
1x 122,5
1x 122,5
1x 122,5
Squat
5x 102,5
4x 122,5
3x 142,5
3x 142,5
2x 165
2x 165
2x 165
2x 165
2x 165
Bench Press
5x 75
5x 87,5
4x 102,5
4x 102,5
4x 102,5
4x 102,5
4x 102,5
Cable Flies superset leg press
10x 15 - 6x 250
10x 20 - 6x 250
10x 22,5 - 6x 250
10x 22,5 - 6x 250
10x 22,5 - 6x 250
Safety Squat Bar Goodmornings
5x 85
5x 85
5x 85
5x 85
5x 85
Face Pulls
15x
15x
15x
Sheiko #31 - Training 5
Deficit Deadlift
3x 125
3x 150
3x 150
3x 162,5
3x 162,5
3x 162,5
3x 162,5
Bench Press
6x 67,5
5x 80
4x 95
4x 95
3x 102,5
3x 102,5
2x 107,5
2x 107,5
1x 115
1x 115
3x 102,5
5x 87,5
7x 75
Deadlift
3x 125
3x 162,5
3x 162,5
belt
3x 187,5
3x 187,5
2x 212,5
2x 212,5
2x 212,5
2x 212,5
comment: damn this was no joke.
Safety Squat Bar Lunges
5x 55 L&R
5x 55 L&R
5x 55 L&R
5x 55 L&R
5x 55 L&R
Abwheel
10x
10x
10x
10x
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Post by starter20 on Feb 11, 2012 11:26:59 GMT -5
Sheiko #31 - training 6
Squats
5x 100
4x 120
3x 140
3x 140
2x 165
2x 165
2x 175
2x 175
2x 175
2x 175
Incline Bench Press
6x 60
6x 60
6x 60
6x 60
Dips
6x BW +22,5
6x BW +22,5
6x BW +22,5
6x BW +22,5
6x BW +22,5
had to skip the second squatsession here (4x6) and triceps isolation + back isolation because of my work.
Extra Training
EZ Bar Curls
6x 47,5
6x 47,5
6x 47,5
6x 47,5
6x 47,5
Overhead Band Triceps Extensions
10x
10x
10x
10x
10x
DB concentration curls
13x 12 pr
13x 12
Band pullaparts
10x
10x
10x
10x
10x
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Post by starter20 on Feb 15, 2012 14:28:39 GMT -5
Sheiko #31 - Training 7
Bench Press
5x 67,5
4x 80
3x 95
3x 95
3x 107,5
3x 107,5
3x 107,5
3x 107,5
3x 107,5
Squats - timed interval
5x 102,5
5x 122,5
5x 142,5 - 1 min rust
8x 142,5 - 1 min rust
3x 142,5 - 1 min rust
6x 142,5 - 2 min rust
2x 142,5 - 2 min rust
7x 142,5 - 2 min rust
4x 142,5
Bench Press
5x 75
5x 87,5
5x 102,5
5x 102,5
5x 102,5
5x 102,5
5x 102,5
Standing Cable Flies
10x 25
10x 25
10x 25
10x 25
10x 25
Safety Squat Bar Lunges
5x 5 L&R
Seated Safety Squat Bar Goodmornings
5x 5
Face pulls
3x 10
Sheiko # 31 - Training 8
Deadlift to the knee
4x 125
4x 175
3x 175
3x 175
2x 200
2x 200
2x 200
2x 200
Benchpress
8x 67,5
7x 75
6x 80
5x 87,5
4x 95
3x 102,5
3x 102,5
2x 107,5
2x 107,5
1x 115
1x 115
2x 107,5
2x 107,5
3x 102,5
4x 95
6x 87,5
8x 80
10x 75
12x 67,5
Cable Flies
10x 20
10x 20
10x 20
10x 20
10x 20
Boxpulls - onder de knie
4x 150
4x 175
4x 175
3x 200
3x 200
2x 225
2x 225
2x 225
Leg Press
5x 270
5x 270
5x 270
5x 270
5x 270
Cable Ab Crunches
10x
10x
10x
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kgm
Junior Member
Posts: 56
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Post by kgm on Feb 15, 2012 14:31:26 GMT -5
How did the timed squats feel? Was looking at them and they look...fun.
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Post by starter20 on Feb 15, 2012 14:39:14 GMT -5
this time around they went pretty easy... the second set is the highest in reps, so after that you just know you allready had the worst part. i wasnt feeling very nacious afterwards either. so it was pretty cool i guess!
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Post by superaveragebro on Feb 15, 2012 15:30:35 GMT -5
Hi guys, my stats are very similar to starter20's if remember well. It would be curious to se if we progress together or if anybody stalls on these programs, and to analyse why. Which federation do you lift in? I lift in the WDFPF. Both raw and single-ply. I'm curious to see how you fare with program 31.
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Post by starter20 on Feb 16, 2012 6:31:33 GMT -5
i hardly ever compete, i did 2 raw PL meets. only one of them was official; NPB, the dutch IPF. i also did 2 or 3 strongman competitions... i cant remember exactly.
if im going to compete it will be RAW. for now its just recreational, but i still approach it very serious, because i hate it when things dont progress (in and oustide the gym).
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Post by starter20 on Feb 21, 2012 5:50:45 GMT -5
Sheiko #31 - Training 9
Benchpress
5x 67,5
4x 80
3x 95
3x 95
3x 107,5
3x 107,5
3x 107,5
3x 107,5
3x 107,5
3x 107,5
Squats
5x 102,5
4x 122,5
3x 142,5
3x 142,5
3x 165
3x 165
2x 175
2x 175
2x 175
3x 165
3x 165
3x 165
Bench Press
5x 67,5
5x 80
5x 80
5x 95
5x 95
5x 95
5x 95
5x 95
Standing Cable Flies
10x 22,5
10x 22,5
10x 22,5
10x 22,5
10x 22,5
Barbell Curls
4x 50
4x 50
4x 50
3x 50
3x 50
Seated Safety Squat Bar Goodmornings
5x 100
5x 100
5x 100
5x 100
5x 100
Concentration Curls
12x 12 L&R
12x 12 L&R
12x 12 L&R
Facepulls
10x
10x
10x
Sheiko #31 Training 10
Squats
5x 102,5
4x 122,5
3x 142,5
3x 142,5
3x 165
3x 165
2x 175
2x 175
1x 185
1x 185
1x 185
2x 165
2x 165
Bench Press
5x 67,5
4x 80
3x 95
3x 95
3x 107,5
3x 107,5
2x 115
2x 115
2x 115
2x 115
Dips
8x bw + 22,5 pr
8x bw + 22,5
8x bw + 22,5
8x bw + 22,5
5x bw + 22,5
Standing Cable Flies
10x 20
10x 20
10x 20
10x 20
10x 20
Safety Squat Bar Lunges
5x 50 L&R
5x 50 L&R
5x 50 L&R
5x 50 L&R
5x 50 L&R
bw was @ 94,1 today... an alltime pr.
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Post by starter20 on Feb 25, 2012 10:43:09 GMT -5
Sheiko #31 - Training 11
Bench Press
5x 67,5
5x 80
4x 95
5x 95
2x 107,5
2x 107,5
1x 122,5
1x 122,5
1x 122,5
3x 107,5
3x 107,5
Deadlift
4x 125
4x 150
3x 175
3x 175
2x 200
2x 200
1x 225
1x 225
Standing Cable Flies
10x 25
10x 25
10x 25
10x 25
10x 25
Leg Press
5x 280
5x 280
5x 280
5x 280
5x 280
5x 280
Abwheel
10x BW
10x BW + 10
10x BW + 10
Reversed Thick Bar Curls
6x
12x
12x
12x
Sheiko #31 - Training 12
Squats
5x 102,5
5x 122,5
3x 142,5
3x 142,5
3x 165
3x 165
3x 165
3x 165
3x 165
Benchpress
5x 75
5x 87,5
5x 102,5
5x 102,5
5x 102,5
5x 102,5
Standing Cable Flies
10x
10x
10x
10x
10x
Dips
5x BW
8x BW + 15
8x BW + 15
8x BW + 15
8x BW + 15
8x BW + 15
Squats
5x 100
5x 120
5x 142,5
5x 142,5
5x 142,5
5x 142,5
5x 142,5
Seated Safety Squat Bar Goodmornings
5x 75
5x 75
5x 75
5x 75
5x 75
this was really hard. sheiko has really gotten to me... had to drag myself through these last workouts... im glad the peaking cycle starts now
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Post by starter20 on Feb 27, 2012 16:27:33 GMT -5
Sheiko #32 - Training 1
Squats
3x 102,5
3x 122,5
3x 142,5
3x 142,5
2x 155
2x 155
2x 155
Benchpress
3x 67,5
3x 80
3x 95
3x 95
2x 102,5
2x 102,5
2x 102,5
Cable Flies superset seated cable rows
10x - 10x
10x - 10x
10x - 10x
Face pulls
10x
10x
10x
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kgm
Junior Member
Posts: 56
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Post by kgm on Feb 28, 2012 10:04:43 GMT -5
What did you think of #31 and how does it compare to #29? I guess you might have a better idea after the skills. What is the plan after this peaking cycle?
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Post by starter20 on Feb 28, 2012 10:54:27 GMT -5
#31 was a LOT harder than #29. but its hard to make an honoust conclusion due to the fact that we also raised the weights before starting #31. i do think im not yet on the level that i need this much volume to really gain, the last 2 weeks have been really really heavy. ive started feeling weaker every training.
after the peaking cycle i would like to give the dave bates cycle a run and incorporate some more back work (i really miss it). but im still in debate on this with my trainingspartner!
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Post by starter20 on Mar 4, 2012 9:01:39 GMT -5
Sheiko #32 - Training 1
Squats
3x 102,5
3x 122,5
3x 142,5
3x 142,5
2x 155
2x 155
2x 155
Benchpress
3x 67,5
3x 80
3x 95
3x 95
2x 102,5
2x 102,5
2x 102,5
Cable Flies superset seated cable rows
10x - 10x
10x - 10x
10x - 10x
Face pulls
10x
10x
10x
Sheiko #32 - Training 2 "skill evaluatie dag"
Squats
3x 102,5
3x 122,5
3x 122,5
2x 142,5
2x 142,5
2x 165
1x 185
1x 200
1x 205 (niet on depth)
conclusion: videotaped the squats and ive seriously got work to do. i do a goodmorning out of the hole. even got depth issues that ive never had... time to start stretching.
Benchpress
3x 67,5
3x 80
2x 95
2x 95
2x 107,5
1x 122,5
1x 127,5
1x 135 PR
conclusion: good, solid, room left.
Deadlift
3x 125
2x 150
2x 175
2x 175
1x 200
1x 225
0x 255
1x 230
conclusion: got overexcited. the 255 got stuck just below my knee.
Barbell curls
6x 50 pr
6x 50
6x 50
6x 50
6x 50
DB Concentration Curls
8x 14 L&R
8x 14 L&R
8x 14 L&R
overall conclusion: pretty much what ive expected, in this fatigued state allready a bench pr is a good sign.
Sheiko #32 - Training 3
Squats
3x 100
3x 120
3x 120
3x 142,5
3x 142,5
2x 155
2x 155
2x 155
2x 155
Bench Press
3x 67,5
3x 80
3x 80
3x 95
3x 95
2x 102,5
2x 102,5
2x 102,5
2x 102,5
Cable Flies
5x 10
Safety Squat Bar Goodmorning
5x 5
Abs
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kgm
Junior Member
Posts: 56
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Post by kgm on Mar 4, 2012 9:17:53 GMT -5
Nice benching on evaluation day but sorry to see the squat looking bad. Hope you get that cleared up ok.
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