Adam's Sheiko Log

[AdamF]

Hey guys, I decided to start another log here after I completely abandoned my Juggernaut log at the beginning of this year. Lets just say I have probably the worst case of training ADD.

This year in review so far:
Jan: Juggernaut Training. Got bored real fast with high reps.
Feb-Apr: Texas Method. Made best progress in everything but bench. Felt really beat up though going balls out every week.
May: Etk. Took a break from Barbell training.
June-July: Dinosaur training. Stupid, thought it would be cool and novel.
July-Aug: One 5/3/1 cycle. Thought it would be awesome. I ended up really injuring my knees trying to go all out on squats. My fault but I don't that to happen again.
Aug: Starting Sheiko.

So yes coupled with my knees and trying to go balls out on a lift 1-2x a week, I am riding the pendulum the other way to Russian volume/frequency training to nail technique and stay away from 90%+ for a few weeks.

Decided to do the Dave Bates 13 week beginner cycle which is a 37/37/32 cycle with an intro week and a lower volume first cycle. People have reported awesome gains with this and it looks like a good stepping point for Sheiko.

So my maxes that I have plugged in are:
Squat: 350
Bench: 235
Deadlift: 415

These are based loosely on 315x5 squat, 215x4 bench, and a 355x6 deadlift. I know Im a little better with reps than singles so I toned it down a bit to compensate. If it begins to be too easy (doubt it) I'll up it 5% like Boris Sheiko says.

Anyways, to the Slaughter!

W1D1 37

WeightxRepsXSets

Bench:
130x4x1
140x3x1
165x3x1
175x3x4

Squat:
175x5x1
210x5x1
245x5x4

Bench:
130x4x1
155x4x2
165x4x4

Db Floor Press:
25sx10x5

Good Mornings
135x5x5

Oh. My. God. Volume. Batman.
I have never sweated and breathed so hard during any lifting session. Took almost 1.5 hours. Longest I have ever been down there. Was not ready. Everything felt fine though. Wrapped my knee in an Ace Bandage and it felt great. I actually love the bench volume though.

First bench round went fine, nothing was a grind and everything felt on. Same with squats, though I was not bouncing hard on the bottom 'cause of my knee so the reps were slower than I liked.
Second bench cycle went almost as well, just more tired from the volume of the first two.
DB floor press is replacing flyes because I can not seem to get the motion of flyes down, instead of flushing my pecs, I feel like I am going to tear off my biceps.
Good mornings are always great. Started light to compensate for volume, will push up once I get farther in.

So far so good, Deadlift-Bench-Deadlift on Tuesday. Also expecting light knee wraps in the mail today or tomorrow.

[BendtheBar]

Lets just say I have probably the worst case of training ADD.

We all have our feeling out times. I spent 6 months once myself doing random madness.

Best of luck. Eat big and train hard.

[AdamF]

Well, no log update would be complete without a mention of the earthquake in VA. The epicenter was only 70 miles away from us so we felt it. It was pretty crazy. I was at work in the middle of the lunch rush and food and plates started sliding around on the counters and the floor felt like an elevator. Everyone is kind of shaken up about it, I know I am and I couldn't keep my mind off of it while I was lifting.

W1D2

WeightxRepsxSets

Deadlift:
205x3x1
250x5x2
290x3x2
310x3x3

Bench:
130x5
155x5
165x4x4

Dips:
BWx5x5

Deadlift from Blocks: (Just below knee)
205x3
250x4x2
290x3x2
335x3x3

Probably never done this many deadlifts in one month let alone one session. I can see why there is not much other upper back work in Sheiko templates. I can feel it in my traps, lats, and erectors.

Bench was ok, a light session and just worked on technique. Have a bench marathon on Thursday. Dips went well too.

Deadlifts from blocks were interesting. Not as hard as full DLs but challenging none the less. I may switch to rack pulls so I do not have stack up mats, but I am worried about bending my bar.

Didn't do the 5x5 Lunges because I wanted to just get in and out and save my legs for friday.

Anyone else feel the Earthquake? Thoughts? Reactions?

[big_swede]

Brutal workouts.

[Creechur]

This looks really tough, best of luck on pushing through it! I'm glad I delayed when I thought about pursuing sheiko haha.

[BendtheBar]

How much weight does your bar hold?

Originally Posted by AdamF

Anyone else feel the Earthquake? Thoughts? Reactions?

I couldn't believe it. I lived in Richmond for years and thought when I heard this that it was a joke or that something worse happened.

[AdamF]

Originally Posted by BendtheBar

How much weight does your bar hold?

Its this bar:

Troy Olympic 7 Foot Chrome Bar GOB-86

I have no idea what it's max weight is. I am slowly saving for a Quest bar though.

EDIT: After a quick google search I found 600lbs. But I honestly doubt it. Though I wouldnt be doing rack pulls with more than 350ish for the time being.

[AdamF]

Had to cut it short today to deal with some shit. Its okay though, life happens and you adjust. Big deal.

W1D3

WeightxRepsxSets

Bench
120x5
140x4
165x4
175x3
190x2x2
200x1x2
190x2x2
175x3
155x5
135x5

Squat
175x5
210x3x2
245x3x2
260x3x4

Dips
BWx6x5

GMs
145x5x2

First bench marathon today. Didnt know how it was going to go, but it turned out to be not so bad. Felt much harder going up than coming back down.
Squats went great. Knee wasnt giving me much problems so I was able to squat every set without any wraps on.

This was a pretty easy session compared to what I have waiting for me the next two weeks. Great...

EDIT: Felt guilty about cutting out those GMs so I went back and did them since I had a few minutes free. So..
GMs
145x5x3

[AdamF]

Well, not really lifting by candlelight, but we are on two full days of no power. Thank god we have a generator for the basics. Basements become very dim with no lights really, just some small windows on the top of the walls. The heat and humidity down there was almost unbearable though.

W2D1

Squat
175x4x1
210x4x1
245x3x2
280x2x4

Bench
115x3
140x3
165x3
190x2x4

Dips
BWx7x5

Squat
195x3
230x3
260x3x3

GM
145x5x5

Solid workout even with all the setbacks of the hurricane. Squats felt great and had no pain at all in either knee. Form for both squat and bench is really starting to lock in. It may seem a bit sadistic, but I really enjoy doing a full set with a lift, going to another, and then coming back for another.

[BendtheBar]

Originally Posted by AdamF

Solid workout even with all the setbacks of the hurricane. Squats felt great and had no pain at all in either knee. Form for both squat and bench is really starting to lock in. It may seem a bit sadistic, but I really enjoy doing a full set with a lift, going to another, and then coming back for another.

Glad to hear you got some good work in despite the circumstances. Any idea when the power is coming back for you guys?