Sheiko strikes again

[insaiyan93]

Just as bad as hearing Beyonce or the Spice Girls

worse lmao.

 

[ickyrica]

This was Monday mornings workout. Phone was broken so I was offline with the fancy workout screenshots until now. Was a bit spent from Saturday but still had a killer workout. Push-ups were a disaster TBH, forearms felt like hamburger.

Ex 1. Ex 2. Ex 3. Ex 4
210. 185. 210. DB presses
255. 225. 265 @ 80#
315. 275 315
365. 315


Edit. Still learning the phone, that formatted wonky. Those exercise numbers read top down in linear rows, lol.

 

[ickyrica]

Ex 1 Deficit DL
3x1 245
2x2 315
1x3 335

Ex 2 BB Bench Press
4x1 185
3x1 225
3x1 265
3x2 315
2x2 325 RPE9 on last set
3x2 295

Ex 3 DL
3x1 295
3x1 345
3x1 405
2x2 425
1x3 450 Could have pulled two reps on the first set

Ex 4 Delts
Superset front and lateral raises
8 reps each movement x 4 sets
30#/35#/40#/45#

Ex 5 Abs
Hanging Knee raises
15x3

Still doing A-OK in my camp Body is feeling great, mind is doing well (voices have subsided a bit ) food is non stop and all I want to do is mount things and hump. Wouldn't change a thing right now!!!

 

[ickyrica]

Ex 1 bench
5x1 185
4x1 225
3x1 275
2X4 315

Ex 2 squat
5X1 205
4X1 255
3X1 315
2X4 355

Ex 3 bench
6X2 225
6X4 245

Ex 4 GHD
8X4 BW.

Ex 5 chest muscles
Skipped. Arms feel like Hamburg again

All in all, like a boss!

 

[ickyrica]

Serious questions gents. I'm finding myself having a fair amount left in the tank after these workouts. I mean, I'm working hard and I'm getting my ass kicked everytime but I find myself adding more weight than rx'd and still I am crushing the workout.

I am well into my second cycle and feel like Superman. I am fearful I may be moving too fast. Do you guys think this is a possibility? My recovery time is nonexistent which makes me think I should be doing more but I also know this is a long-term event...

I have no preconceived notions on how this shit all works, I kind of take it as it comes. If I'm right on track, it's all good. If I'm working harder than I should be, it's all good. Not hard enough, all good. What are your thoughts on where I'm at? Any questions I can answer to help the discussion along?

Thanks for the time guys

 

[MindlessWork]

Serious questions gents. I'm finding myself having a fair amount left in the tank after these workouts. I mean, I'm working hard and I'm getting my ass kicked everytime but I find myself adding more weight than rx'd and still I am crushing the workout.

I am well into my second cycle and feel like Superman. I am fearful I may be moving too fast. Do you guys think this is a possibility? My recovery time is nonexistent which makes me think I should be doing more but I also know this is a long-term event...

I have no preconceived notions on how this shit all works, I kind of take it as it comes. If I'm right on track, it's all good. If I'm working harder than I should be, it's all good. Not hard enough, all good. What are your thoughts on where I'm at? Any questions I can answer to help the discussion along?

Thanks for the time guys

Why not go for more reps or incrementally add weight?

 

[ickyrica]

well, I'm running a structured Shieko program ATM. I'm not sure the best way to augment the programming for the safest and most efficient growth.

I have been adding weight, IMO reasonable jumps in weight. I can keep going up in weight and that is actually starting to scare me a bit, like I'm putting myself past the point I should be at.

For instance today was supposed to be:

Ex 1
5x1 182
4x1 205
3x1 235
2X4 285

What I did:

Ex 1
5x1 185
4x1 225
3x1 275
2X4 315

I could have done a 3x5 on my last set. Maybe a 4x5? More fuel to burn...

 

[ickyrica]

Bad choices last night haha. Putting training on ice till tonight or tomorrow morning.

Still is complete shock over that game!

 

[MindlessWork]

Bad choices last night haha. Putting training on ice till tonight or tomorrow morning.

Still is complete shock over that game!

Ya it was one hell of a game!

 

[Perrin Aybara]

Unless you're really advanced I'd do something with quicker progression on cycle and run Sheiko on a cruise.

 

[ickyrica]

I'm not advanced yet, lol. Far from it imo.

Maybe like a standard 5X5 routine?

 

[Perrin Aybara]

I'm not advanced yet, lol. Far from it imo.

Maybe like a standard 5X5 routine?

I'm pretty sure you're beyond a beginner program. Something in the middle like DUP, RTS, Texas Method, maybe that Layne Norton routine. Something along those lines.

Edit: think weekly progress, not daily or monthly.

 

[ickyrica]

I'm pretty sure you're beyond a beginner program. Something in the middle like DUP, RTS, Texas Method, maybe that Layne Norton routine. Something along those lines.

Edit: think weekly progress, not daily or monthly.

I'll put my time in today, find something a bit more advanced but not sheiko status lol. I feel like I'm past beginner status but didn't want to assume

Thx dude

 

[ickyrica]

So I started a new plan today. I went with Madcow for a few different reasons. One being it is similar to the TM which gets good reviews and I simply liked the name lol.

One thing that I am noticing that separates Madcow from Shieko is the plans that I can find incorporate OHP and rows, not just the main three lifts. I'm also assuming that these other lifts can be interchanged as the lifter sees fit for their training while on Shieko.

Today was a breeze for the most part.

Squat
5 x 185
5 x 225
5 x 275
5 x 315
5 x 365
The 365 may have been a PR, not sure. It was at an RPE 8/8.5 which is fucking sweet

Bench
5 x 160
5 x 225
5 x 250
5 x 275
5 x 315
RPE 8.5/9 on last set

Row
5 x 135
5 x 165
5 x 205
5 x 225
5 x 245
RPE 8 on last set. Gauging my real strength at rowing today. Haven't worked on BB rows in a long time. Felt good

I did a bunch of random pump up crap after the main lifting. I am finding that I am getting very good pumps recently, more than what I am used to. This leads me to a question about donating blood. Does donating allow for better pumps or am I finding this recent increase in pump just so happens to coincide with the donation?

 

[Perrin Aybara]

I wouldn't think donating would have anything to do with a better pump unless it's just the thinner blood flows easier. I don't know.

Anyway, curious to see how this routine treats you. What's the progression for it? Like 5lbs a week upper body and 10lbs lower body?

 

[ickyrica]

I wouldn't think donating would have anything to do with a better pump unless it's just the thinner blood flows easier. I don't know.

Anyway, curious to see how this routine treats you. What's the progression for it? Like 5lbs a week upper body and 10lbs lower body?

It's about 10 per wk lower and 5-7 per wk upper. The weight drifts a pound one way or the other as the weeks go but are very consistent throughout. The workout was significantly quicker than what I have been doing, 45 minutes opposed to 75 minutes or so.

I'm excited to try something new honestly and I'm as primed as you can be for a good run at building strength.

I'm still eating in a generous surplus and I'm on 600mg Test cyp and 200mg of Deca weekly. New to Deca, about 4 weeks in with the that, a few more weeks in with the Test. I have always had elbow pain at my medial epicondyle location (golfers elbow I think) and that has been reduced to basically nothing at this point. No complaints

 

[Perrin Aybara]

Take advantage of being on cycle for sure, gain 30-50lbs on each lift.

Another question, this day you did seems to be an intensity day. I'd call that 1x5 rather than 5x5 since you ramped up to a peak set. Is there also a more volume focused day at some point? I'm very familiar with Texas Method, but not so much with this one.

 

[ickyrica]

I'll lay out the entire week 1 plan for you. I am using my old max #s to generate these starting numbers and have augmented them the best I can to accommodate where I am at now. These are the suggested #s, but it gives you a solid idea of the progression. The rows and deadlifts seem to swap frequency every other week, ex. wk 1 has row/dl/row. wk 2 has dl/row/dl, wk 3 has row/dl/row etc etc.

Monday
Squat Bench Row
5 x 168.5 5 x 146.5 5 x 110.5
5 x 210.5 5 x 183 5 x 138
5 x 253 5 x 220 5 x 166
5 x 295 5 x 256.5 5 x 193.5
5 x 337 5 x 293 5 x 221

Wednesday
Squat Press Deadlift
5 x 168.5 5 x 113 5 x 236.5
5 x 210.5 5 x 136 5 x 283.5
5 x 253 5 x 158.5 5 x 331
5 x 253 5 x 181 5 x 378

Friday
Squat Bench Row
5 x 168.5 5 x 146.5 5 x 110.5
5 x 210.5 5 x 183 5 x 138
5 x 253 5 x 220 5 x 166
5 x 295 5 x 256.5 5 x 193.5
3 x 345.5 3 x 300.5 3 x 226.5
8 x 253 8 x 220 3 x 166

Thoughts?

 

[ickyrica]

Squats
5 X 185
5 X 225
5 X 275
5 X 275

OHP
5 X 135
5 X 155
5 X 165
5 X 195. RPE 9

DL
5 X 315
5 X 365
5 X 405
5 X 450 RPE 9 PR @ 5 reps

Need work on ohp. Been a while since I've hit ohp regularly, noticeable weak point imo.

Did nothing else because I'm working out all day baby! We should be getting about 12" - 15" of snow and I have decently big driveway. Cold and wet, my favorite

 

[franchise24]

Squats
5 X 185
5 X 225
5 X 275
5 X 275

OHP
5 X 135
5 X 155
5 X 165
5 X 195. RPE 9

DL
5 X 315
5 X 365
5 X 405
5 X 450 RPE 9 PR @ 5 reps

Need work on ohp. Been a while since I've hit ohp regularly, noticeable weak point imo.

Did nothing else because I'm working out all day baby! We should be getting about 12" - 15" of snow and I have decently big driveway. Cold and wet, my favorite

Nice work. I love OHP. For me they have a huge carry over to my bench. I will start to incorporate them next week.