sheiko again
| vausie |  | ... | 08-10-2015 @ 18:16 |
 in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | near pontefract monkey man thanks rodge just coasting atm building volume and making sure im injury free squat 87.5 x 5 105 x 4 120 x 3 120 x 3 130 x 2 130 x 2 130 x 2 130 x 2 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 bench 55 x 5 65 x 4 75 x 3 75 x 3 85 x 4 85 x 4 85 x 4 happy with the squat not enough time to do the bench as id hoped and missing the assistance in the last few sessions but otherwise things are looking good at the moment just heading into the 3rd phase of 4 now and feel good | ||
| vausie | | ... | 11-10-2015 @ 15:22 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | deadlift 120 x 3 140 x 3 165 x 3 165 x 3 165 x 3 192.5 x 2 192.5 x 2 192.5 x 2 bench 55 x 5 65 x 4 75 x 3 75 x 3 85 x 2 85 x 2 92.5 x 2 92.5 x 2 bent over row 70 x 8 70 x 8 70 x 8 shrugs 110 x 8 110 x 8 110 x 8 too much time at work this week but hopefully that will be sorted really soon | ||
| vausie | | ... | 13-10-2015 @ 16:36 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 112.5 x 3 112.5 x 3 112.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 cgbp 45 x 5 55 x 4 65 x 3 65 x 3 75 x 3 75 x 3 paused 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 bent over row 75 x 8 75 x 8 75 x 8 clean and strict press 62.5 x 5 62.5 x 5 62.5 x 5 62.5 x 5 62.5 x 5 best session upto date on my new shieko routine moving into the last set this week and onto more volume in the next 4 weeks  | ||
| vausie | | ... | 15-10-2015 @ 11:47 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 112.5 x 3 112.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 cgbp paused 50 x 5 50 x 5 60 x 5 60 x 5 70 x 4 70 x 4 70 x 4 70 x 4 70 x 4 70 x 4 82.5 x 2 82.5 x 2 82.5 x 2 slingshot bent over row 70 x 8 70 x 8 70 x 8 shrugs 100 x 8 110 x 8 120 x 8 another good solid session think iv got the bench training weight pretty much perfect to make improvements at this point, the squats felt good again still no hurty bits which is good, i feel at the moment my strength isnt where it needs to be but i also feel for a 75kg dude still being able to total 500 is ok and i have faith im getting stronger just and ego check seeing everything being knocked down in weight and letting it come to you rather than chasing the weights  | ||
| vausie | | ... | 17-10-2015 @ 14:20 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | Post Edited: 17.10.2015 @ 14:29 PM by vausie deadlift100 x 3 120 x 3 140 x 3 140 x 3 160 x 3 160 x 3 160 x 3 160 x 3 170 x 2 170 x 2 170 x 2 D.O.H cgbp paused 55 x 5 65 x 5 75 x 4 75 x 4 75 x 4 75 x 4 75 x 4 no assistance planned in today deadlifts felt good for a change form feels alot better and the leg strength is defiantly improved so yup all good | ||
| vausie | | ... | 19-10-2015 @ 16:09 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 112.5 x 3 112.5 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 130 x 3 cgbp paused 45 x 6 55 x 5 65 x 4 65 x 4 75 x 3 75 x 3 85 x 3 85 x 3 75 x 4 65 x 6 55 x 8 bent over row 70 x 8 70 x 8 70 x 8 shrugs 110 x 8 110 x 8 110 x 8 great last session squats felt good bench felt very strong im feeling stronger and stronger everyday now. so that's the first 4 blocks done onto the second wave as of Wednesday cant wait | ||
| vausie | | ... | 21-10-2015 @ 15:11 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | CGBP paused 45 x 5 45 x 5 55 x 4 55 x 4 55 x 4 55 x 4 65 x 4 65 x 4 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 70 x 3 squat (beltless) 80 x 5 95 x 5 95 x 5 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 bent over row 70 x 8 70 x 8 70 x 8 shrugs 110 x 8 110 x 8 110 x 8 first session of my second block feeling good | ||
| vausie | | ... | 23-10-2015 @ 14:08 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | Post Edited: 23.10.2015 @ 15:03 PM by vausie deadlift (DOH)100 x 5 120 x 5 120 x 5 140 x 4 140 x 4 160 x 3 160 x 3 160 x 3 160 x 3 straps and wider foot position incline cgbp paused 60 x 6 60 x 6 60 x 6 60 x 6 second session in my 2nd cycle i feel really good and il be ready to pull big in about 8 weeks | ||
| vausie | | ... | 25-10-2015 @ 11:08 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | cgbp 45 x 7 50 x 6 55 x 5 60 x 4 75 x 3 75 x 3 80 x 2 80 x 2 75 x 3 75 x 3 70 x 4 65 x 6 60 x 8 55 x 10 squat 80 x 5 95 x 4 95 x 4 112.5 x 3 112.5 x 3 120 x 3 120 x 3 120 x 3 120 x 3 120 x 3 strict press 60 x 5 60 x 5 60 x 5 60 x 5 60 x 5 bent over row 70 x 8 70 x 8 70 x 8 decent session squats felt good but the bench form wasnt the best, well thats the first block done onto the second as from next week more volume | ||
| vausie | | ... | 27-10-2015 @ 16:01 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 95 x 4 112.5 x 3 112.5 x 3 120 x 3 120 x 3 120 x 3 120 x 3 130 x 2 130 x 2 130 x 2 130 x 2 130 x 2 cgbp (paused) 55 x 5 65 x 4 75 x 2 75 x 2 75 x 2 85 x 2 85 x 2 85 x 2 85 x 2 85 x 2 85 x 2 bent over row 70 x 8 70 x 8 70 x 8 shrugs 120 x 8 120 x 8 120 x 8 good session feeling very strong atm (compared to what i was lol) 1 st session of the second block already more volume deadlifts thursday | ||
| Paul_D |  | ... | 27-10-2015 @ 16:07 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Hi friend. Which sheikh are you on? Using an excel document to calculate weights etc....? I'm tempted to give it a blast, fancy putting together a 600kg total before next years ESM u80kg. If possible..... ☺️ | ||
| vausie | | ... | 27-10-2015 @ 16:14 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | Paul_D said:Hi friend. Which sheikh are you on? Using an excel document to calculate weights etc....? I'm tempted to give it a blast, fancy putting together a 600kg total before next years ESM u80kg. If possible..... ☺️ i fished out all my old workouts from dragons 5 where i pulled 275@ 78 but my split is shieko 29,37,30,32 in that order just the core exercises with rows and shrugs on none deadlift days sud take 16 weeks but i generally run it in 14weeks if u have an android phone you can download strength calculator and the basic template is on there | ||
| vausie | | ... | 29-10-2015 @ 15:18 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | cgbp (paused) 55 x 5 65 x 5 65 x 5 75 x 4 75 x 4 75 x 4 75 x 4 75 x 4 deadlift Doh 100 x 4 120 x 4 140 x 4 140 x 4 150 x 3 150 x 3 150 x 3 150 x 3 150 x 3 170 x 3 170 x 3 straps 170 x 3 mixed grip good session form felt strong as you can see from the vid my DOH triple @170 wasnt the greatest but it wasnt form shattering which is good i think iv got the training weights perfect lately | ||
| vausie | | ... | 31-10-2015 @ 15:27 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 112.5 x 3 112.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 117.5 x 3 120 x 4 120 x 4 cgbp paused 45 x 6 55 x 5 65 x 4 65 x 4 70 x 3 70 x 3 75 x 2 75 x 2 70 x 4 65 x 6 55 x 8 45 x 8 bent over row 70 x 6 70 x 6 70 x 6 70 x 6 70 x 6 shrugs 120 x 8 120 x 8 120 x 8 cyrls 17 x 10 27 x 10 good session half way thru my second block form seems to be locking in nicely on squats now | ||
| vausie | | ... | 05-11-2015 @ 11:26 |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | squat 80 x 5 95 x 4 95 x 4 112.5 x 3 112.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 127.5 x 3 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 cgbp feet up paused 45 x 5 55 x 4 65 x 3 65 x 3 75 x 3 75 x 3 75 x 3 75 x 3 75 x 3 bent over row 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 75 x 5 shrugs 110 x 8 110 x 8 110 x 8 curls 27 x 10 27 x 10 27 x 10 took afew days off to recover dont think il do that again felt stiff and un motivated although probably my biggest session on this current routine to date | ||
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