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Simeon		MAXIMAL PENETRATION: The Sim Castle Method	07-03-2011 @ 12:31
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
tz1127		...	07-03-2011 @ 12:48
Member 1419, 2281 posts SQ 175, BP 105, DL 240 520.0 kgs @ 82kgs UnEq	cool, what are your PBs?
Simeon		...	07-03-2011 @ 13:07
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.
Simeon		...	07-03-2011 @ 13:13
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.
Simeon		...	09-03-2011 @ 14:43
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
cowsforsale		...	09-03-2011 @ 14:48
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?
Simeon		...	09-03-2011 @ 14:51
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.
cowsforsale		...	09-03-2011 @ 14:54
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.
Simeon		...	11-03-2011 @ 13:35
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.
Simeon		...	14-03-2011 @ 13:32
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.
mrstruan		...	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
Simeon		...	14-03-2011 @ 19:29
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.
Shaun		...	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.
Simeon		...	14-03-2011 @ 20:15
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
Simeon		...	16-03-2011 @ 13:05
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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