Dutch guy - sheiko log

[starter20]

Mar 4, 2012 9:17:53 GMT -5 kgm said:

Nice benching on evaluation day but sorry to see the squat looking bad. Hope you get that cleared up ok.

thnx man. im going to videotape them every session now to work my way back to decent form. i also started with mobility drills + stretches + foamrolling for the real thigh areas; ankles, hips, hams, piriformis etc.

[starter20]

Sheiko #32 - Training 4

Squats
3x 102,5
3x 122,5
3x 142,5
3x 142,5
2x 165
2x 165
2x 165
2x 165

Bench Press
5x 67,5
5x 80
3x 95
3x 95
3x 107,5
3x 107,5
3x 107,5
3x 107,5
3x 107,5

DB Presses on swissbal
10x 20
10x 20
10x 20
10x 20
10x 20

Squats
3x 112,5
3x 132,5
3x 132,5
3x 155
3x 155
3x 155
3x 155


Sheiko #32 - Training 5

Deficit Deadlifts
3x 125
2x 150
2x 150
2x 162,5
2x 162,5
3x 175

Bench Press
3x 67,5
3x 80
3x 95
3x 95
3x 107,5
3x 107,5
2x 115
2x 115
2x 115

Standing Cable Flies
10x 25
10x 25
10x 25
10x 25
10x 25

Deadlift
3x 125
3x 150
3x 175
3x 175
3x 200
3x 200
3x 200
3x 200
3x 200

Medicine ball side twists
10x
10x
10x

[starter20]

Sheiko # 32 - Training 6

Benchpress
3x 67,5
3x 80
3x 95
3x 95
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
3x 165
3x 165
3x 165
3x 165

Benchpress
4x 67,5
4x 80
4x 95
4x 95
4x 95
4x 95

Standing Cable Flies
10x 22,5
10x 22,5
10x 22,5
10x 22,5
10x 22,5

Safety Squat Bar Goodmornings
5x 75
5x 75
5x 75
5x 75
5x 75

[starter20]

Sheiko #32 - Training 7

Squats
3x 100
3x 120
3x 142,5
3x 142,5
2x 165
2x 165
2x 165
2x 165
2x 165


Benchpress
5x 75
5x 87,5
3x 95
3x 95
2x 107,5
2x 107,5
2x 107,5
1x 115
1x 115
1x 115

Standing Cable Flies ss Facepulls
8x 30 - 8x
8x 30 - 8x
8x 30 - 8x
8x 30 - 8x
0x - 8x

Hanging Leg Raises - gestrekte benen
10x
10x
10x

Stretches
Adductors, Hams, Enkels, Piriformis, Psoas

Sheiko #32 - training 8

Benchpress
3x 67,5
3x 80
3x 95
3x 95
2x 107,5
2x 107,5
2x 107,5
2x 107,5
2x 107,5

Standing Cable Flies
8x 25
8x 25
8x 25
8x 25

Deadlift
3x 125
3x 150
3x 150
3x 175
3x 175
2x 187,5
2x 187,5
2x 187,5
2x 187,5
2x 187,5

Safety Squat Bar Goodmornings
5x 75
5x 75
5x 75
5x 75
5x 75

Barbell Curls
3x 55 pr
3x 55
3x 55
2x 55

DB Concentration curls
12x 14 L&R
12x 14 L&R
12x 14 L&R
16x 10 L&R

Triceps Rope Pushdowns
12x
12x
12x

Reversed bb curls
15x
15x

Sheiko #32 - training 9 - vandaag

10 mins cycling

Squats
3x 102,5
3x 122,5
3x 122,5
2x 142,5
2x 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
2x 102,5

Wide grip pullups - during the entire train
8x 2xBW

Safety Squat Bar Seated Goodmornings superset side raises
5x 85 - 10x 10
5x 85 - 10x 10
5x 85 - 10x 10
5x 85 - 10x 10
5x 85 - 10x 10

10 mins cycling


also doing a lot of GPP lately... i really feel a lot better. example of today:

GPP

5 kilo Medicine Ball throws
15x forwards

Sprints - 80-90%
5x 30 meter
2x 60 meter

5 kilo Medicine Ball throws
15x backwards

Broad jumps vanuit sprint
10x

5 kilo Medicine Ball throws
15x from the chest
15x overhead

Stretches
ankels, piriformis, psoas, hip flexors, lats

[starter20]

yesterday was meet day. we did 29-31-32

started with 212,5 - 132,5 - 250
ended with 200 - 135 - 240

215 squat was a big fail... 135 bench was done on skill evaluation day, 137,5 failed yesterday because my feet kept slipping away on the floor. i could do nothing with my legs. 255 deadlift failed because i dropped it, my back went round as f**k and i felt like my discs would fly through the room if i kept pulling.

i made a few mistakes along the way i guess, doing 31 was the biggest i think. after 29 i felt very strong, during 31 i became weaker and weaker and during 32 i didnt feel like i was getting stronger. especially the LB lifts felt like shit. im pretty positive that i do have room left in the bench, so maybe ill test that again this week in my own gym.

i think its safe to say that im not in the condition to recover from 31. im not going to give up on sheiko though, but im going to go with the safer option (one that everybody has succes with). probably the unequipped 13 weeks cycle.

also, no raising the weights during the cycle anymore, going to use my belt again instead of squatting without and do more gpp.

[joeldibattista]

Hi there- that was my experience running #31. It's supposedly for a level 1 rated lifter and it's quite demanding.

I highly recommend running Dave's 13 weeker.

[starter20]

thnx! thats exactly what we are going to do now. #31 was just too much for me to recover from.

[joeldibattista]

Yeah it's really demanding and just beats you down. It is a balancing act.