Wednesday September 19th 2007
Day3
1)Deadlift 50%x5x1, 60%x5x2, 70%x4x2, 75%x3x4
2)Incline Bench Press 4x6
3)Seated Rows 5x5
4)Deadlift from Boxes 50%x5x1, 60%x5x2, 70%x4x2, 80%x3x4
5)BB Reverse Lunges 5x5
6)Standing Ab Rollouts 3setsx10reps
My hands are all torn up…but other then that everything is good. I really enjoy these marathon training sessions…to me there very fun.
Im curious to see how you end up after this 4 week block. Good luck man!
Thanks…this is quite a change from the “bang out max effort work week after week”.
Thursday September 20th 2007
Recovery Work
-Poor Man Shoulder Horn 2x10
-Band Pull Aparts 2x25
-Band Up Rows 2x25
-Band Chest Press 2x25
-BW Squat 4x25
-Neck Harness 3x25
Glutes were pretty sore this morning. I actually feel pretty good after yesterdays deadlift session. My back doesn’t even feel like i trained it at all…i feel like i could go and do that same deadlift session again today.
Friday September 21st 2007
Day3
1)Bench Press 50%x7x1, 55%x6x1, 60%x5x1, 65%x4x1, 70%x3x2, 75%x2x2, 70%x3x2, 65%x4x1, 60%x6x1, 55%x8x1, 50%10x1
2)Dumbell Bench Press 10x5
3)Full Squat 50%x5x1, 60%x4x2, 70%x3x2, 75%x3x5
4)Pull Ups 10setsx5reps
5)GHR 5x5
Holy hell I didn’t realize how much volume is included in this program. Wow. How are you feeling after a session like this?
Yeah, there’s a ton of volume in sheiko. I feel kinda drained to be honest, but so far i love the workouts. Soreness, much to my surprise, has not been that bad at all. The bench press session today was a little tiring. I know it’s only been a week, but i think i may end up liking this style of training better then westside.
September 24th 2007 Week2
Day1
1)Full Squat 50%x5x1, 60%x4x2, 70%x3x2, 80%x2x5
2)Bench Press 50%x5x1, 60%x4x1, 70%x3x2, 80%x2x6
3A)DB Bench 10x5
3B)Lat Pulldown 10x5
4)Full Squat 55%x3x1, 65%x3x1, 75%x3x4
5)GHR 5x5
So far so good, i feel great!
Wednesday September 26th 2007
Day 3
1)Deadlift till knees 50%x4x1, 60%x4x2, 70%x4x4
2)Bench Press 50%x5x1, 60%x5x2, 70%x4x5
3)DB Flies 10x5
4)Deadlift 50%x4x1, 60%x4x1, 70%x3x2, 75%x3x5
5)BB Reverse Lunges 5x5
6)ABS 10x3
Low Back is VERY sore right now!
Friday September 28th 2007
Day5
1)Squat 50%x4x1, 60%x4x1, 70%x3x2, 75%x3x6
2)Bench Press 50%x6x1, 60%x5x1, 70%x4x2, 75%x3x2, 80%x2x2, 75%x4x1, 70%x5x1, 60%x6x1, 50%x7x1
3)DB Flies 10x5
4)Lat Pulldowns 10x5
5)Squat 55%x3x1, 65%x3x1, 75%x2x4
6)GHR 6x5
Very good day today. Everything felt smooth and strong. Made a technique change to my squat that has me feeling much stronger and more comfortable now. Halfway home, 2weeks left. Next week is the hardest week!
Monday October 1st 2007 WEEK 3
Day1
1)Squat 50%x5x1, 60%x4x2, 70%x3x2, 80%x3x5
2)Bench Press 50%x5x1, 60%x4x1, 70%x3x2, 80%x3x5
3)DB Flies 10x5
4)Pushups w/weight 10x5
5)Squat 50%x5x1, 60%x5x1, 70%x5x5
6)GHR 5x5
Wednesday October 3rd 2007
Day3
1)Deadlift till Knees 50%x4x1, 60%x4x1, 70%x4x2, 75%x4x4
2)Bench Press 50%x6x1, 60%x5x1, 70%x4x2, 75%x3x2, 80%x2x2, 75%x3x2, 70%x4x1, 65%x5x1, 60%x6x1, 55%x7x1, 50%x8x1
3)DB Flies 10x5
4)Deadlift from Boxes 60%x5x1, 70%x5x2, 80%x4x4
5)Standing Ab Rollouts 10x3
Four workouts left, my low back and knees are killing me right now.
Friday October 5th 2007
Day5
1)Bench Press 50%x5x1, 60%x4x1, 70%x3x2, 80%x2x5
2)Squat 50%x5x1, 60%x5x1, 70%x5x2, 75%x4x5
3)Bench Press 50%x6x1, 60%x6x2, 65%x6x4
4)GHR 5x5
Low Back is SHOT…all this squatting and deadlifting without a belt. One week left.
Monday October 22nd 2007
Day1-UPPER 1
1)Med Grip Bench Press 60%x4setsx6reps
2)Floor Press 63%x6setsx4reps
A)Chin Ups 2x6
B)Face Pulls 2x15
C)DB Extensions 2x10
D)Hammer Curls 2x10
Standing AB Rollouts 2x12
Tuesday October 23rd 2007
Day2-Lower1
1)Back Squat 62%x5x5
2)Deadlift 64%x6x3
Neck Harness 2x20
Day3-Upper2
1)Bench Press 65%x3setsx6reps
A)Pushups w/mini band 2x15
B)Recline Rows 2x20,15
C)Rope Pulls to Throat 2x12
D)Lateral Raises 2x10
Standing AB Rollouts 2x12
Day4-Lower2
1)Back Squat 67%x6setsx4reps
A)BB Step Ups 2x8
Band Neck Flexion 2x25
Haven’t posted in my journal for about 2weeks. Been busy trying to get through this semester, it’s been a rough one to say the least. However, things have died down some now and thanksgiving break is almost here(thank god) so i started back at the gym this afternoon.
11/12/2007
A)Back Squat 60%x6setsx4reps
B)Hyperextensions 3x10
C)Reverse Leg Press 3x10
D1)VUPs 3x15
D2)Band Twists 3x12
So how did that Sheiko 4 week block end up? Did you see significant improvements in strength, size, etc?
The block was going well, till i hurt my lower back pretty good. I really don’t know what i did to my back, i was trying to arch a little on my bench session the one day and all of a sudden i got a very sudden and sharp pain. So i only got to complete 3weeks, my back was just in know shape to squat and deadlift, so i cancelled week 4. My back is better now, but i am just working with sub-maximal loads for the time being. I am tempted to go back to a westside approach with ME work, but i’m trying to convince myself to stick with sub-max loads for now.
11/13/2007
Bench Press 60%x4setsx6reps
DB Bench 2xNMR
Chin Ups 3x10
Seated Face Pulls 3x15
BB Shrugs 3x12
Hammer Curls 3x10
Plate Pinching 2xTime