REGISTER AN ACCOUNT
Who's Online - 2 members and 78 guests
Powerlifting Advertising. Strongman Advertising.

Richi's sheiko comp cycle

Users viewing topic: & 1 Guest

12

pia06rcIconRichi's sheiko comp cycle22-05-2011 @ 16:06 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Post Edited: 22.05.2011 @ 16:07 PM by pia06rc
Decided to start a training log in the run up to my next comp in 5 weeks time and beyond!

Lifted in 2 comps so far, with my best comp total being 595kg in 93kg unequipped class. Hoping to try and smash the 600kg barrier in my next comp on the 25th June!

Decided to run a sheiko comp prep cycle to see how I respond to high volume stuff. Started strength specific training in January and been training with low volume and high intensity so want to mix things up for a fun change.

Routine will be 4 times a week, with the sessions being roughly 1.squat/bench/squat assistance, 2. deadlift/bench/deadlift assistance, 3.bench/squat/bench assistance, 4.bench/deadlift. All sessions have other assistance exercises at light weights to aid recovery, such as flies and good mornings. Roughly 35 sets per session so expecting to be quite sore!! Routine has a deload built into it in the last 10 days or so for recovery.

Using my gym maxes, not comp maxes to work out the pecentages.

Going for my first session now so will write it up later on today!

Rich
pia06rcIcon...22-05-2011 @ 18:35 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Just got back from first workout:

Squat: no belt
5x105
4x125
4x125
3x145
3x145
2x165
2x165
2x165
2x165
2x165

bench: all paused reps
5x70
4x80
3x95
3x95
3x110
3x110
3x110
3x110
3x110

dumbell flies: 5x10, 10kgs

pause squats, no belt:
5x105
5x125
4x145
4x145
4x145
4x145
4x145

abs: weighted crunches 3x10 80kgs

Workout went well and was really tiring. Took about 1hr 30mins. Squats to start felt fairly comfortable but last couple of doubles were quite slow. Bench was pretty easy but don't want to increase the %s and miss reps in future workouts.
Pause squats were an absolute killer- not used to this sort of volume!
Think I might have to start wearing a belt as the workouts get harder!
pia06rcIcon...24-05-2011 @ 15:55 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Post Edited: 24.05.2011 @ 15:57 PM by pia06rc
week 1 session 2

deadlift:
4x135
4x165
3x190
3x190
3x215
3x215
3x215
3x215
3x215

bench- all paused
6x70
5x80
4x95
4x95
3x100
3x100
2x110
2x110
3x100
3x100
4x95
6x90
8x80
10x70

dumbell fly:
10kgs 5x10

deadlift to knees:
4x135
4x165
4x190
4x190
4x190
4x190
4x190

good mornings:
5x60
5x100
5x100
5x100
5x100
5x100

Really hard workout today, lower back in agony by the last few sets! still feeling sunday's squats i think. Deadlifts really hard! bench was easy though- was only resting a minute between sets and long pauses. Think I'll up the weights by 2.5kg each set from now on. Next workout Thursday: bench/squat/bench assistance! Better hit some pbs at the end of this!

Rich
pia06rcIcon...27-05-2011 @ 17:37 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Week 1 day 3

Workout went well today- still not finding it massively tough, although it's starting to harder with the cumulative fatigue- especially in lower back. Got another 15 sets of various deadlift variations so I'm better off saving judgement untill tomorrow I recon!

bench- paused, all fairly fast reps
70x5
80x4
95x3
95x3
110x3
110x3
110x3
110x3
110x3

squats (no belt
110x5
125x4
145x3
145x3
165x3
165x3
165x3
165x3
165x3
165x3

incline dumbell press
35sx5
45sx4
45sx4
45sx4
45sx4
45sx4

dumbell fly, light, 5 sets x 10

ab crunces 3x10 85kgs
pia06rcIcon...28-05-2011 @ 18:01 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Well, I've made it through my first week of sheiko (relatively) unscathed! Knees were a bit sore this morning but got through all the deadlifting ok. Looking foward to the comp in 4 weeks to test my new maxes!

deficit deadlift standing on boxes
135x3
135x3
175x2
175x2
175x2
175x2

incline barbell bench press
4x100
4x100
4x100
4x100
4x100

weighted dips
20x6
20x6
20x6
20x6
20x6

rackpulls 12 inches
165x4
190x4
190x4
215x3
215x3
240x2
240x2
240x2
240x2

good mornings
100x5
110x5
110x5
100x5
100x5
SimeonIcon...28-05-2011 @ 21:23 
Avatar
tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Nice to see someone else doing sheiko! what # routine is that?
pia06rcIcon...29-05-2011 @ 14:04 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Not sure on the specific cycle number mate, my coach just e-mailed me a template, I just know it's an intermediate 5 week comp cycle! How have you found sheiko so far- did you find it got harder or easier as the weeks go on? Did you play around with the %s at all?
pia06rcIcon...30-05-2011 @ 16:35 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Post Edited: 30.05.2011 @ 16:38 PM by pia06rc
week 2 day 1
squat:
3x105
3x125
3x145
3x145
3x165
3x165
3x165
2x175
2x175
2x175

bench:
3x70
3x80
3x95
3x95
2x110
2x110
1x125
1x125
2x110
2x110

dumbell fly 4 x 8 reps, light

pause squats
4x105
4x125
4x145
4x145
4x145
4x145

abs, 3 x10 85kg weighted crunches

Solid session, everything went well. From next session will add 2.5kg to all bench weights as it's quite easy at the moment even when fatigued and pauses.

Starting to enjoy the routine more and more- getting used to all the volume!

Rich
pia06rcIcon...31-05-2011 @ 23:14 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
week 2 day 2
- upped bench weights by 2.5kg for every set and longer pauses

deadlift:
135x3
165x3
190x3
190x3
215x3
215x3
215x3
230x2
230x2
230x2

bench:
72.5x3
82.5x3
97.5x3
97.5x3
112.5x3
112.5x3
112.5x3
112.5x3
112.5x3

dumbell flies 5x10, light

deadlift to knees:
150x3
180x3
205x3
205x3
205x3
205x3

goodmornings:
60kgs 5x5
pia06rcIcon...01-06-2011 @ 17:25 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Just weighed myself and lost 2kg since the start of this programme- looks like im leaning out on it!
pia06rcIcon...06-06-2011 @ 16:33 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
week 2, day 3
squats:
105x3
125x3
145x3
145x3
165x3
165x3
165x3
165x3
165x3

bench:
70x3
80x3
95x3
95x3
110x2
110x2
115x1
115x1
115x1

pause squats:
115x3
135x3
155x2
155x2
155x2
155x2


plus dumbell flies and good mornings both light


week 3 day 1

bench:
72.5x3
82.5x3
97.5x3
97.5x3
112.5x2
112.5x2
117.5x1
117.5x1

squat:
105x3
125x3
145x3
145x3
165x2
165x2
165x2
165x2

CGBP
80x3
90x3
100x3
115x2
115x2
115x2

dumbell flies:
4x8 10kgs

good mornings
5x4 100kg

pia06rcIcon...07-06-2011 @ 22:07 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
week 3 day 2

Training going well- 18 days to the YNE unequipped comp
deadlift:
135x3
165x3
195x3
195x3
215x2
225x2
225x2
225x2
215x2 straps on- feeling the blister burn like a mother

bench:
72.5x3
82.5x3
97.5x3
97.5x3
112.5x3
112.5x3
112.5x3
112.5x3
112.5x3
112.5x3

dumbbell flies+ seated good mornings assistance

OK session. last couple of bench sets were hard. upped the deadlift weight for a few of the top sets
pia06rcIcon...10-06-2011 @ 17:34 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
week 3 day 3

squats
105x3
125x3
145x3
145x3
165x2
165x2
175x1
175x1

bench
3x75
3x85
3x100
3x100
2x115
2x115
2x115
2x115
2x115

pause squats
115x3
135x3
155x3
155x3
155x3
155x3

+dumbell flies and goodmorings as assistance, 5 sets thereof

Bench reps seem to be getting faster and faster every session now, even though i upped the weights by another 2.5kg on all sets- seems to be progressing nicely. Squats seem to be getting harder and harder, especially on the hips. Hopefully this is just cumulative fatigued and not me becoming week as wee wee.. 2 weeks till the comp now
pia06rcIcon...10-06-2011 @ 17:34 
Avatar
Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Post Edited: 10.06.2011 @ 17:35 PM by pia06rc
week 3 day 3

squats
105x3
125x3
145x3
145x3
165x2
165x2
175x1
175x1

bench
3x75
3x85
3x100
3x100
2x115
2x115
2x115
2x115
2x115

pause squats
115x3
135x3
155x3
155x3
155x3
155x3

+dumbell flies and goodmorings as assistance, 5 sets thereof

Bench reps seem to be getting faster and faster every session now, even though i upped the weights by another 2.5kg on all sets- seems to be progressing nicely. Squats seem to be getting harder and harder, especially on the hips. Hopefully this is just cumulative fatigue and not me becoming week as wee wee.. 2 weeks till the comp now. Some heavier singles tues and thurs then deload..
SimeonIcon...10-06-2011 @ 18:39 
Avatar
tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
pia06rc said:week 3 day 3


Bench reps seem to be getting faster and faster every session now, even though i upped the weights by another 2.5kg on all sets- seems to be progressing nicely. Squats seem to be getting harder and harder, especially on the hips. Hopefully this is just cumulative fatigue and not me becoming week as wee wee.. 2 weeks till the comp now. Some heavier singles tues and thurs then deload..


I've found the bench percentages to be a bit low. I'm using a one rep max which it 10-15kg more than I can actually do to calculate them now

12

© Sugden Barbell 2021 - Mobile Version - Privacy - Terms & Conditions - Website by Devto