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Old 06-06-2013, 07:35 PM   #1371
DieselWeasel
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Thanks, Rob.




06.05.13
Sheiko CMS
Week 4, Day 2



Deficit (3") Deadlift: 4 sets of 2 with 415 (no belt)


Bench Press, Paused: 5 sets of 4 with 235 (no belt, no wraps)


Deadlift: 3 sets of 3 with 475 (belt), 3 sets of 2 with 505 (belt)


Dip, Parallel Bars: 1 set of 1 with BW+180

^ Milestone PR, four 45lb plates. Tried to do a second rep, but failed.


Shrug: 8,8,7 with 585 (belt and straps)


Overhead Triceps Extension, Cable, Rope: 8,7,6 with 130





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Old 06-09-2013, 09:50 PM   #1372
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06.07.13
Sheiko CMS
Week 4, Day 3



Squat: 3 sets of 3 with 385 (belt), 3 sets of 2 with 405 (belt)


Bench Press, Paused: 6 sets of 3 with 250 (no belt, no wraps)


Squat: 5 sets of 3 with 365 (belt)


Chest Fly, Machine: 2 sets of 9 with 205


Reverse Fly, Machine: 2 sets of 9 with 130







06.08.13
Sheiko CMS
Week 4, Day 4



Deadlift, Paused: 4 sets of 2 with 475 (belt)


Incline Bench Press: 5 sets of 4 with 205 (no belt, no wraps)


Rack Pull, Below Knees: 3,3,1 with 535 (belt and straps)

^ This was supposed to be four triples, but my hamstrings were annihilated.


Overhead Press, Standing: 4 sets of 5 with 165 (no belt, no wraps)


Seated Row, LifeFitness Machine, Parallel Grip: 2 sets of 8 with 200


Leg Raise, Hanging, Straight: 3 sets of 6 with BW+10





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Old 06-12-2013, 06:00 PM   #1373
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06.10.13
Sheiko CMS
Week 5, Day 1



Squat: 3 sets of 2 with 365 (no belt)


Bench Press, Paused: 3 sets of 2 with 235 (no belt, no wraps)


Calf Extension, Horizontal Machine: 2 sets of 9 with 295


Face Pull: 3 sets of 8 with 160

- My skills evaluation is Thursday. I will be testing my squat, bench, and dead.


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Old 06-12-2013, 06:07 PM   #1374
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Freaking beast.
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Old 06-16-2013, 12:57 PM   #1375
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Originally Posted by EliteDreams View Post
Freaking beast.
Thanks, dude.




06.13.13
Sheiko CMS
Week 5, Day 2
Skills Evaluation



Squat: 480x1 (10lb gym PR)

^ It felt like I was capable of least another 5 or 10lbs because it wasn't a tough grinder, but I didn't want to attempt another big squat because I still had bench and dead after this.


Bench Press, Paused: 300x1 (5lb gym PR), 305x0

^ I smoked 300, but then I only got 305 about halfway up.


Deadlift: 600x0 (would've been a 10lb gym PR)

^ I brought 600 above my knees, but wasn't able to finish it. This was approximately the same height that 600 stopped in my most recent meet (RUM), Feb 24th of this year, which was the first (and only) time that I attempted 600 before today. Very frustrating, but I will conquer this weight soon.










06.15.13
Sheiko CMS
Week 5, Day 3



Squat: 6 sets of 2 with 385 (belt)


Bench Press, Paused: 6 sets of 3 with 250 (no belt, no wraps)


Squat: 4 sets of 3 with 365 (belt)


Seated Press, Two Dumbbells: 8,7,6 with 75s


Standing Curl, Two Dumbbells: 50x5, 45x6, 40x7, 35x8

^ Simultaneous reps, not alternating.
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Old 06-17-2013, 06:07 PM   #1376
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06.16.13
Sheiko CMS
Week 5, Day 4



Deadlift, Paused Below Knees: 4 sets of 4 with 415 (no belt, no straps)


Incline Bench Press: 4 sets of 4 with 210 (no belt, no wraps)


Rack Pull, Started Below Knees: 4 sets of 3 with 505 (belt and straps)


Dip, Parallel Bars: 8,7 with BW+135

^ 2nd set was a 1-rep PR. I wanted to do a third set, but my elbows weren't complying.


Face Pull: 2 sets of 9 with 160


Dumbbell Fly: 3 sets of 10 with 50s


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Old 06-17-2013, 06:11 PM   #1377
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Thoughts on shieko? Looks brutal. Good for adding mass?

I have a spreadsheet with a dozen sheiko programs and 3 or 4 cms. Do you string them together?
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Old 06-17-2013, 07:25 PM   #1378
DieselWeasel
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Quote:
Originally Posted by Bill View Post
Thoughts on shieko? Looks brutal. Good for adding mass?

I have a spreadsheet with a dozen sheiko programs and 3 or 4 cms. Do you string them together?
It works well, especially if you're using it to peak for a meet. However, the problem is that it takes a gajillion hours to finish each session.

Mass? It's not known for hypertrophy because most working sets are in the 2-4 rep range, but anything can add mass when you have a caloric surplus. It will be almost all myofibrillar, not sarcoplasmic, due to the low reps and heavy weight.

I have that same spreadsheet. Yes, you're supposed to put 2-3 of them together. Don't run CMS/MS if your total is below the minimum threshold to be considered CMS or MS for your weight class. It's extremely demanding, even for guys who are already classified as CMS or MS lifters.
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Last edited by DieselWeasel; 06-17-2013 at 07:28 PM.
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Old 06-22-2013, 12:05 AM   #1379
DieselWeasel
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06.18.13
Sheiko CMS
Week 6, Day 1



Squat: 3 sets of 3 with 385 (belt), and 3 sets of 2 with 405 (belt)


Bench Press, Paused: 2 sets of 2 with 250 (no belt, no wraps), then 2 sets of 1 with 280 (belt and wraps), and 2 sets of 2 with 250 (no belt, no wraps)


Squat: 4 sets of 4 with 335 (no belt)


Standing Press: 4,4,4,3 with 170 (wraps, no belt)


Dumbbell Row, One Arm: 2 sets of 12 with 140 (strap)







06.19.13
Sheiko CMS
Week 6, Day 2



Deadlift: 3 sets of 3 with 475 (belt, no straps), and 3 sets of 2 with 505 (belt, no straps)


Bench Press, Paused: 5 sets of 3 with 250 (no belt, no wraps)


Deadlift, Paused Below Knees: 4 sets of 3 with 445 (no belt, no straps)

^ Slight hitch during the 3rd rep of the 4th set.


Shrug: 3 sets of 7 with 605 (belt and straps)


Leg Raise, Hanging, Straight: 8,7,6 with BW+10







06.21.13
Sheiko CMS
Week 6, Day 3



Squat: 5 sets of 3 with 385 (belt)


Bench Press, Paused: 2 sets of 2 with 250 (no belt, no wraps), and 3 sets of 1 with 265 (belt and wraps)


Squat: 4 sets of 2 with 365 (no belt)


Pull-Up: 1 set of 27 with BW

^ 1-rep PR


Good Morning, Zercher: 3 sets of 5 with 225 (no belt)







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Old 06-25-2013, 04:40 PM   #1380
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06.22.13
Sheiko CMS
Week 6, Day 4



Bench Press, Paused: 5 sets of 3 with 235 (no belt, no wraps)


Deadlift: 6 sets of 2 with 475 (belt, no straps)


Dip, Parallel Bars: 1 set of 4 with BW+160

^ That was the first time I repped out this weight.

- Tried to do another set, but the eccentric was too much for my elbows.


Reverse Fly, Machine: 3 sets of 8 with 135


Plank: 1 set of 180 seconds with BW










06.24.13
Sheiko CMS
Week 7, Day 1



Bench Press, Paused: 2 sets of 2 with 250 (no belt, no wraps), then 2 sets of 1 with 265 (no belt, no wraps)


Squat: 5 sets of 2 with 385 (belt)


Bench Press, Paused: 4 sets of 2 with 235 (no belt, no wraps)


Barbell Row: 4 sets of 5 with 275 (straps, no belt)

^ This was the regular row, not Pendlay.


Leg Curl, Seated: 3 sets of 8 with 170

^ I haven't done this variation of the leg curl in many years.


Dumbbell Curl, Simultaneous: 2 sets of 8 with 45s




^ The first pic was me in Army basic training, weighing a whopping ~120lbs and 5'6", 19 years old. I'm the same height in the 2nd pic, but I weigh ~175 with less bodyfat, and now I'm 30. My deadlift is approximately 2x what it was back then, from 305-315 to 600 or slightly under that. I don't know about my other lifts from those days. I began lifting in high school, about two years before the pic on the left.
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Last edited by DieselWeasel; 06-25-2013 at 04:48 PM.
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