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Sheik it up!

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SimeonIconMAXIMAL PENETRATION: The Sim Castle Method07-03-2011 @ 12:31 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 27.12.2013 @ 10:17 AM by Simeon
I've decided embark upon a sheiko routine as I find high volume works well for me, but I struggle to stick to it without a really structured plan. I like the idea of training the competition lifts frequently too.

I found this really good app called sheikodroid which calculates all your sets according to 1RMs that you set, so I'll be using this.

Starting off with #29


SHORT TERM GOALS

Deadlift - 240kg DONE 260
Squat - 200kg DONE
Bench - 140kg DONE
Strict press - 100kg
Frontie - 150kg DONE
18" deadlift - 260kg DONE
Incline dumbbell - 50s for 3 reps DONE 5 reps
SLDL - 220kg DONE

MID TERM GOALS

Deadlift - 260kg DONE
Squat - 220kg
Bench - 160kg
Front squat - 175kg
Strict press - 110kg
Push press - 125kg
Floor to overhead - 125kg
18" deadlift - 300kg
Incline dumbbell - 50s for 10 reps

Snatch - 100kg
CJ - 125
tz1127Icon...07-03-2011 @ 12:48 
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Member 1419, 2282 posts
SQ 175, BP 105, DL 240
520.0 kgs @ 82kgs UnEq
cool, what are your PBs?
SimeonIcon...07-03-2011 @ 13:07 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
180, 115, 220 but I've switched to sumo now so 200 I guess.
SimeonIcon...07-03-2011 @ 13:13 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 07.03.2011 @ 18:25 PM by Simeon
WEEK 1 DAY 1

Bench - 1x5x57.5, 2x4x70, 2x3x80, 5x3x85

Box squat - 1x5x90, 2x4x107.5 (should have been 2x5x107.5,) MISSED 5x5x125

Bench - 1x6x57.5, 2x6x70, 2x6x75, 1x4x75 (should have been 4x6x75)

Incline flyes - 5x10x32

GM - 5x5x60


Overall I'm pretty happy with this although I did miss out quite a few sets. Been pretty ill for over two weeks and lost quite a bit of weight so I thought I'd struggle more than I did!

Considering i've never done close to this much volume i think it's a pretty good start.
SimeonIcon...09-03-2011 @ 14:43 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 09.03.2011 @ 18:48 PM by Simeon
WEEK 1 DAY 2

Sumo deadlift - 1x5x100, 2x5x120, 2x4x140, 4x3x150

Incline bench - 1x4x50, 6x4x60

Dips - 4x8x20+bw+bands, 1x5x20+bw+bands

18" deadlift - 1x5x100, 2x5x120, 2x4x140, 4x3x160

Barbell lunge - 5x5x60

Rope crunch - 3x10x47.5

Incline bench felt like I could go heavier
cowsforsaleIcon...09-03-2011 @ 14:48 
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don't have a cow, man !!
Member 1951, 116 posts
Post Edited: 09.03.2011 @ 14:48 PM by cowsforsale
For the deadlifts up to knees, deficit deadlifts and rack pulls, are you going to pull sumo style for them too?
SimeonIcon...09-03-2011 @ 14:51 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
For the deads up to the knees and deficit deads i'll be pulling sumo, as it'll have more carryover for speed off the floor which is what I struggle with.

I've substituted the rack pulls for regular 18" deads as I see it as a more general back strengthening exercise.
cowsforsaleIcon...09-03-2011 @ 14:54 
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don't have a cow, man !!
Member 1951, 116 posts
Ah cool,

Very interested on how this turns out, was thinking of doing sheiko myself after this current routine. (not too sure about the volume of benching though ha).

Good luck.
SimeonIcon...11-03-2011 @ 13:35 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 11.03.2011 @ 15:40 PM by Simeon
WEEK 1 DAY 3

Bench press - 1x7x57.5, 1x6x62.5, 1x5x70, 1x4x75, 2x3x80, 2x2x85, 2x3x80, 1x4x75x 1x6x70, 1x8x62.5, 1x10x57.5

Incline flyes - 5x10x32

Box squat - 1x5x90, 2x4x107.5, 5x3x125 (should have been 2x3x125, 5x3x135)

Seated GM - 5x5x50

Still struggling with the squat, will have to bring the weight down a little for next time.
SimeonIcon...14-03-2011 @ 13:32 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
WEEK 2 DAY 1

Box squat - 1x5x82.5, 2x4x100, 2x3x115, 5x2x132.5

Bench press - 1x5x57.5, 1x4x70, 2x3x80, 4x2x90, 2x2x95

Incline flyes - 5x10x32

Weighted pushups (shoulder width) - 1x7x25,1x8x15, 3x10x0

Box squat - 1x3x90, 1x3x107.5, 4x4x122.5

GM - 1x5x70, 5x5x80

Have to remember to not be so ambitious with the pushups for next time - triceps were knackered after benching.
mrstruanIcon...14-03-2011 @ 16:13 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
just starting sheiko tonight, only gonna be the conditioning week so dont think it will be too hard...how you finding it so far?
will be keep an eye on this thread Wink
SimeonIcon...14-03-2011 @ 19:29 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
I'm liking it so far! I think I'm getting more used to the volume already, as it's felt easier. And I'm even aching less now.

Hoping to see some decent gains from this.
ShaunIcon...14-03-2011 @ 19:43 
Member 1668, 1499 posts
SQ 186, BP 102, DL 211
499.0 kgs @ 93kgs UnEq
Box squats? I didn't know that Sheiko uses them.
SimeonIcon...14-03-2011 @ 20:15 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
I swapped those in. Most of my squatting is to a box
SimeonIcon...16-03-2011 @ 13:05 
Avatar
tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
WEEK 2 DAY 2

Halting deadlift - 1x4x100, 2x4x120, 4x4x140

Benchpress - 1x5x57.5, 2x5x70, 5x4x80

Deadlift - 1x4x100, 1x4x120, 2x3x140, 4x4x150

Lunges - 5x5x70

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