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| Simeon |  | ... | 18-03-2011 @ 13:48 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Post Edited: 22.04.2011 @ 15:30 PM by Simeon WEEK 2 DAY 3Box squat - 1x4x82.5, 1x4x100, 2x3x115, 6x3x122.5 Bench press - 1x6x57.5, 1x5x70, 2x4x80, 2x3x85, 2x2x92.5, 1x4x85, 1x5x80, 1x6x70, 1x7x57.5 Incline dumbbell bench - 2x10x52, 3x10x48 Dips with bands - 1x5x20, 1x5x15, 3x5xBW Squat - 1x3x90. 1x3x107.5, 4x2x122.5 Seated GM - 5x5x50 | ||
| Calis | | ... | 23-03-2011 @ 08:33 |
Member 1911, 6 posts | Looking good so far man. How are you finding the volume? I always thought this programme didn't look that hard on paper as the weights are generally quite light, but I assume the sheer volume makes up for that. Thinking of giving sheiko a shot myself so I'm very interested to see how you get on with this. | ||
| Simeon | | ... | 23-03-2011 @ 13:45 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | it's hard work, and the last sets definitely feel heavier than they are. It is manageable though | ||
| Simeon | | ... | 23-03-2011 @ 13:51 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 3 DAY 2 Halting deadlift - 1x4x100, 2x4x120, 2x4x140, 4x4x150 Bench press - 1x6x57.5, 1x5x70, 2x4x80, 2x3x85, 2x2x92.5, 2x3x85, 1x4x80, 1x5x75, 1x6x70, 1x7x62.5, 1x8x57.5 Lunges - 1x5x90, 4x5x60 Incline situp - 1x10x15, 2x10x10, 1x5x10 Chest machine - 5x10 First time at Pleasance, hurt my biceps somehow so I missed out 18 inchers and used a machine instead of doing flyes. | ||
| andydanjosh | | ... | 23-03-2011 @ 15:04 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | Post Edited: 24.03.2011 @ 18:21 PM by andydanjosh nice looking sessions good work . | ||
| Simeon | | ... | 25-03-2011 @ 20:20 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Bench press - 1x5x57.5, 1x4x70, 2x3x80, 2x2x102.5, 3x2x92.5 Box squat - 1x5x82.5, 2x3x100, 2x5x115, 5x4x122.5 Bench press - 1x6x57.5, 1x6x70, 2x6x75, 1x5x75 Incline flyes - 5x10x32 Hammer curls - 5x20x16 GM - 5x5x80 Wondered why the bar speed was so slow for my final sets of bench press when I realised I had misloaded the bar to 10kg to high, ha. Brought it back down for the last 3 sets which were much faster. Also added in supersets of hammer curls for the sake of my elbows between flyes which really seemed to work - they're not sore at all at the mo. | ||
| Simeon | | ... | 29-03-2011 @ 01:10 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 4 DAY 1 Box squat - 1x5x82.5, 1x4x107.5 2x3x135 3x2x140 Bench - 1x5x57.5, 1x4x70, 2x3x80, 5x3x92.5 Incline flyes - 5x10x36 Hammer curls - 5x20x16 Dips with bands, 3x10xBW Box squat - 1x5x82.5, 1x4x100 2x3x115 4x2x132.5 Missed good mornings at the end as the gym was closing. Oh well, hate them anyway... | ||
| Simeon | | ... | 30-03-2011 @ 16:54 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 1 DAY 2 Benchpress - 1x5x57.5, 1x4x70, 2x3x80, 2x3x92.5, 3x2x97.5 Sumo deadlift - 1x4x100, 1x4x120, 2x3x140, 2x3x160, 3x2x170 Elbows out extensions - 5x20x28 Hammer curls - 5x20x20 lunges - 60x5x5 Missed out the second lot of benching and flyes as my left shoulder felt absolutely fooked. Upper body in general feels pretty battered - definitely gonna reducing the volume of benching next cycle, can't handle this much. Lower body seems fine though | ||
| Simeon | | ... | 02-04-2011 @ 19:11 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | WEEK 4 DAY 4 Missed this last session due to travelling. Not to bothered as I felt like I needed a break anyway. Deloading then testing 1RMs next week. | ||
| Simeon | | ... | 04-04-2011 @ 12:24 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | gonna deload this week before trying out maxes on Friday. I'll then be starting a new four week cycle, using a modified version of the sheiko programme I just did. I've replaced some of the benching with pressing and added in some back work. I've also decided to use RTS (reactive training systems by Mike Tuscherer) style fatigue stops and RPEs to regulate my volume instead of counting out sets and using percentages. Partly because it's easier than working it all out, and partly because I think it could be more effective - I've used RTS before and I liked it. So yeah it's not really gonna be Sheiko anymore, but still based on it, this is what it'll look like: | ||
| Simeon | | ... | 04-04-2011 @ 12:27 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | The Program WEEK 1 Monday Bench- x3 @8, 5% Fatigue Squat- x5 @8, 5% Fatigue Military Press- x6 @8, 5% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Squat Accessory- x5 @7-8, 5 sets Lats x10 @7-8, 5 sets Wednesday Deadlift- x3 @8, 5% Fatigue Bench Assistance- x4 @8, 5% Fatigue Bench Accessory (triceps) - x5 @7-8, 5 sets Deadlift Assistance- x3 @8, 5% Fatigue Deadlift Accessory- x5 @7-8, 5 sets Abs- x10 @8, 5 sets Friday Bench- x5 @9, 5% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Squats- x3 @8, 5% Fatigue Bench Accessory (triceps) - x10 @7-8, 5 sets Squat Accessory - x5 @7-8, 5 sets Lats x10 @7-8, 5 sets WEEK 2 Monday Squat- x2 @8, 5% Fatigue Bench- x2 @8, 5% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Bench Accessory (triceps) - x10 @7-8, 5 sets Squat (Assistance?) - x3 @8, 5% Fatigue Squat Accessory- x5 @7-8, 5 sets Wednesday Deadlift Assistance- x4 @8, 5% Fatigue Military Press- x4 @8, 5% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Deadlift- x3 @8, 5% Fatigue Deadlift Accessory - x5 @7-8, 5 sets Lats x10 @7-8, 5 sets Friday Squat- x3 @8, 7% Fatigue Bench- x4 @8, 7% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Bench Accessory (triceps) - x10 @7-8, 5 sets Squat (Assistance) - x2 @7, 3% Fatigue Squat Accessory - x6 @7-8, 5 sets WEEK 3 Monday Squat- x3 @9, 7% Fatigue Bench- x3 @9, 7% Fatigue Bench Accessory (chest) - x10 @7-8, 5 sets Bench Accessory (Triceps) - x10 @7-8, 5 sets Squat (Accessory) - x5 @8, 5% Squat Assistance- x5 @7-8, 5 sets Wednesday Deadlift Assistance - x4 @9, 5% Fatigue Military Press - x4 @9, 5% Fatigue Bench Accessory (chest)- x10 @7-8, 5 sets Deadlift Assistance - x4 @9, 5% Fatigue Deadlift Accessory- x5 @7-8, 5 sets Lats x10 @7-8, 5 sets Friday Bench- x2 @8, 5% Fatigue Squat- x4 @9, 7% Fatigue Bench Assistance - x6 @8, 5% Fatigue Bench Accessory (chest)- x10 @7-8, 5 sets Squat Accessory - x5 @7-8, 5 sets Abs x10 @7-8, 5 sets WEEK 4 Monday Squat- x2 @9, 5% Fatigue Bench- x3 @9, 7% Fatigue Bench Accessory (chest)- x10 @7-8, 5 sets Bench Accessory (Triceps) - x10 @7-8, 5 sets - x8 @7-8, 5 sets Squat- x2 @8, 3% Fatigue Squat Accessory- x5 @7-8, 5 sets Wednesday Bench- x2 @9, 5% Fatigue Deadlift- x2 @9, 5% Fatigue Bench Assistance- x4 @8, 5% Fatigue Bench Accessory (chest)- x10 @7-8, 5 sets Deadlift Accessory- x5 @7-8, 5 sets Lats x10 @7-8, 5 sets Friday Squat- x3 @9, 7% Fatigue Military Press- x5 @8, 7% Fatigue Bench Accessory (chest)- x10 @7-8, 5 sets Bench Accessory (Triceps) - x10 @7-8, 5 sets - x7 @7-8, 5 sets Squat Assistance- x5 @7-8, 5 sets Abs- x10 @7-8, 3 sets | ||
| MrSmall | | ... | 04-04-2011 @ 12:30 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | What is this 5% fatigue s**t? | ||
| Simeon | | ... | 04-04-2011 @ 12:33 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | http://www.reactivetrainingsystems.com/articles/training-artic... sounds really complicated at first, but when you get used to using these techniques it really takes a lot of guess work out of training. Not for everyone though | ||
| Simeon | | ... | 06-04-2011 @ 15:08 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | DELOAD Squat - 20x5x3, 40x5x1, 60x5x1, 80x5x1, 100x2x5 Bench - 20x6x1, 40x6x1, 60x5x1, 70x5x1, 70x2x5 Elbows out extensions - 36x15x5 Hammer curls - 24x15x5 Deadlift - 60x3x1, 100x3x1, 130x3x2 Gonna test my maxes on Friday before starting a new cycle, shooting for 185/120/210 | ||
| Simeon | | ... | 08-04-2011 @ 13:52 |
tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Strained my back so no test day for me. f**k. | ||
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