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Sheiko strikes again

@Ickyrica how do you feel from this program. How's the strength coming along? How's your recovery?

One day I will run Sheiko and Smolov and Smolov Jr. And a few others. @Perrin Aybara and @RodgerThat helped me with my current program gave me a bunch of ebooks with different modalities.

Right now I'm running pretty much Mike Tuchscheres RTS style routine. Took some time to learn the RPE system and listen to my body. But I've got it now, and love it.

Someone posted a dropcanvas link with all the ebooks. If you're interested PM and I'll pass it along to you like @Perrin Aybara and @RodgerThat did for me.
 
I love sheiko. It's a pretty serious program, for me anyway.

I just switched to a different plan, Madcow. I wanted to try something different because I felt like I could be getting more out of my workouts. Not to in anyway discredit sheiko, more like I'm just not advanced enough to get the greatest benefit out of it.

Strength is advancing quickly. I'm mid cycle so I'm mentally balls to the wall. It seems like everytime I pull I'm breaking a PR with gas in the tank. Squats are similar, gaining quickly there. Bench I've been consistent but haven't put a great deal of focus on. My squats and DL is where I'm working hard.

Recovery is great, no little issues or anything bad. I love PL, mix a little BB work in there and life is good.
 
Last edited:
Ickyrica said:
I love sheiko. It's a pretty serious program, for me anyway.

I just switched to a different plan, Madcow. I wanted to try something different because I felt like I could be getting more out of my workouts. Not to in anyway discredit sheiko, more like I'm just not advanced enough to get the greatest benefit out of it.

Strength is advancing quickly. I'm mid cycle so I'm mentally balls to the wall. It seems like everytime I pull I'm breaking a PR with gas in the tank. Squats are similar, gaining quickly there. Bench I've been consistent but haven't put a great deal of focus on. My squats and DL is where I'm working hard.

Recovery is great, no little issues or anything bad. I love PL, mix a little BB work in there and life is good.
Click to expand...

Check this link out: http://www.powerliftingtowin.com/rts-generalized-intermediate-program/

The links that @Perrin Aybara gave me contain many of those programs and more. Lots of interesting ebooks.

If you want them pm and I'll give you the link.

You can mix and match programs and come up with something for yourself.

That's why I like RTS(RPE style) it's not a cookie cutter program.
 
franchise24 said:
Check this link out: The Cutting Edge: RTS Generalized Intermediate Program Review

The links that @Perrin Aybara gave me contain many of those programs and more. Lots of interesting ebooks.

If you want them pm and I'll give you the link.

You can mix and match programs and come up with something for yourself.

That's why I like RTS(RPE style) it's not a cookie cutter program.
Click to expand...
I'm finding that I'm lacking a great deal of workout planning fundamentals.

I can move the weight like a sob, but the best way to structure a program to facilitate growth is beyond me. Need to read more, lots more.

I'll shoot you a PM . Thanks a bunch dude.
 
Ickyrica said:
I'm finding that I'm lacking a great deal of workout planning fundamentals.

I can move the weight like a sob, but the best way to structure a program to facilitate growth is beyond me. Need to read more, lots more.

I'll shoot you a PM . Thanks a bunch dude.
Click to expand...
Yeah bro shoot me the pm. After reading some of those books and that link. You will begin to understand programming. I learned programing while going through Personal trainer cert. And in my exercise courses. But it isn't hard. As soon as I get your pm I'll have those ebooks ready for you.
 
Feel like a million bucks. Training is great for me, seeing advancement is such a motivator. Eating like a horse but I'm seeing my weight slowly creeping down. I'm still in fat guy mode till March so I'm going to try to eat moreo_O we'll see how that goes lol!

Squat
5 X 185
5 X 225
5 X 275
5 X 315
3 X 385 RPE ? Easy as fuck
8 X 275

Bench
5 X 160
5 X 225
5 X 250
5 X 275
3 X 315 RPE ? Easy as fuck
8 X 250

Row BB
5 X 135
5 X 165
5 X 205
5 X 225
3 X 245 easy stuff
3 X 245 easy stuff

Superset
French press & ez bar curls
12 @ 75#
12 @ 95#
12 @ 115# crushed it

Superset
Side an crunch thingies
80#db/90#/100#
cage pushdowns, kneeling.
130#/175#/205#

Superset
GHD extensions & pull-ups
3 X 8 bw

Went home and shoveled, again. Another storm will be here tomorrow, too. Joy of wintah. :)
 
So the snow is getting to be a bit silly. Just finished clearing Sunday nights snow out if the way. It wasn't that deep, about a foot. It was just so fucking heavy. The temp was just about freezing so it's wicked moist. Wish it was colder, more volume but easier to move.

I'm ballparking it at 500 shovel reps at about 50# a shovel. And yes, we have snow throwing technology lol. 2 gas and 1 electric :eek: throwers. I'm old school. I like to try and beat the neighbor's that are using 4 strokes. I lost today :(

Needless to say I'm skipping the gym this morning. Will resume tomorrow morning full speed ahead. Fuck you punxsutawney Phil.:mad::mad:
 
Had to put some real work in this morning. Yesterday was a total nightmare for me in comparison to what I am used to(going soft in my old age). I woke up super early and bust my ass like a good New Englander shoveling. A few hours of that and off to work which was another day of banging inside software with no time to breath. My nutrition was a joke, my amount of sleep was a joke, my water intake was a joke, my stress level was through the roof. Add all that up and this mornings workout was actually really tough at some points, which as of late I feel like nothing can slow me down so it was a shock to say the least.

Anyway...

squats
5 x 195
5 x 245
5 x 290
5 x 335
5 x 385 RPE 9 -- may be a PR @ 5 reps

Bench
5 x 165
5 x 205
5 x 250
5 x 280
5 x 325 RPE 9.5 -- last rep was a grind -- may be a PR @ 5 reps

Row
5 x 135
5 x 165
5 x 195
5 x 230
5 x 260

Nothing extra today, no frills. Very tired workout, but I would give the effort level a 10 because of the circumstances. Always find the positive in it, gotta be a win somehow!!
Taking today and tomorrow to hydrate and carb up. Thursday mornings workout is going to be here fast.
 
Squat
5 X 195
5 X 225
5 X 275
5 X 315

Press
5 X 135
5 X 155
5 X 175
5 X 200

DL
5 X 295
5 X 350
5 X 410
3 X 465

failed hard on DL today, didn't attempt my las two reps. Feeling run down and overworked. I'm thinking of taking the rest of the week off as a quick deload. Sleep, calories and hydration are up to par, more Valentine's Day chocolate than needed lol
 
I asked this before, but I don't think I got an answer. Are there any higher volume days? I'd consider all these days 1x5 days because the ramp up sets are basically warmup sets.
 
Reset or whatever you have planned and see how it goes. I just wonder if you're going both too hard and not hard enough in terms of high intensity and not enough total volume.

I've run into this before and I was burnt out feeling and achy and my lifts weren't progressing. Not trying to spook you or anything, I've just been feeling like you're too advanced to progress on what amounts to only a few working sets of five a week.
 
Perrin Aybara said:
Reset or whatever you have planned and see how it goes. I just wonder if you're going both too hard and not hard enough in terms of high intensity and not enough total volume.

I've run into this before and I was burnt out feeling and achy and my lifts weren't progressing. Not trying to spook you or anything, I've just been feeling like you're too advanced to progress on what amounts to only a few working sets of five a week.
Click to expand...
You're most likely correct. Sheiko was a better fit from how I'm feeling, which supports your thoughts on me being too advanced.

At least I can say I gave it a fair shake. Not for me.
 
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