Cool. I wasn't too far off from that. I went light on GM, wasn't sure on weight and it has been a while since I've done them...
MESO-Rx
Anabolic Steroids
Sheiko strikes again
- Thread starter ickyrica
- Start date
jaymaximus
Pro
RT was right on as far a chest muscles. For each one pick an exercise and a good weight for that rep range. Remember these are accessories, not meant to break you off.
As far as goodmornings, according to sheiko's FB page go light. Once again, these are to assist and help you stretch out those muscles to make your DL better.
If you go to his FB and webpage he's answered a lot of questions we all might not have known*
*for example be careful of wording on pause DL. If it is a pause DL you payse where it says and go back down. If it DL WITH pause you continue to lockout after the pause(s).
Perrin Aybara
Master
I screwed up on that last paragraph. My coach has me doing the pause at the knees and back down now.
@Ickyrica just post a screenshot of the spreadsheet, that's what most of us did for logging the workout. Just explain what you did for the stuff you choose like lats or chest muscles.
jaymaximus
Pro
I didnt know there was a difference until I looked into it. It seems sheiko wont actually take the time to break his programming down like most would want. Every answer I found was directly from Q & As when someone asked a direct question about it.
2nd workout was tough. I pushed and pulled the weight without any major issue but my grip strength has been completely exposed. I am not thrilled with this. I will be putting some time into grip technique as I am sure this is a shit show in comparison to how it should be done. Hell, I never did a mix grip until recently. I went until I couldn't hold the bar anymore and used straps. Learning every day...
I noticed my upper arms are very sore at the beginning of the presses. It is contained to the exterior side, kind of where the biceps and triceps meet in the middle. I've never been sore there as far as I can remember. Just something I noticed...
I had back pumps like you read about. It only happened after the first round of DL, didn't return with the 2nd.
I will have spreadsheet updates later. Life got real busy for me out of nowhere and I can't seem to find time for shit!! My industry explodes in the summer...
I noticed my upper arms are very sore at the beginning of the presses. It is contained to the exterior side, kind of where the biceps and triceps meet in the middle. I've never been sore there as far as I can remember. Just something I noticed...
I had back pumps like you read about. It only happened after the first round of DL, didn't return with the 2nd.
I will have spreadsheet updates later. Life got real busy for me out of nowhere and I can't seem to find time for shit!! My industry explodes in the summer...
Spread sheet of day 1.
Had no clue what to do for a secondary chest exercise. Will be working on a good squeeze next time.
Used an Olympic bar for GM. Will add weight as needed for the duration.
Had no clue what to do for a secondary chest exercise. Will be working on a good squeeze next time.
Used an Olympic bar for GM. Will add weight as needed for the duration.
Spread sheet for day 2.
I went heavier on bench because I didn't have chains. I tried to stay around 20 lbs above the mentioned weight to compensate.
Questions on DL. The 2nd DL states ' bar below knees', meaning? all in all DL was good. Hands need more strength I think, maybe better/more training.
I went heavier on bench because I didn't have chains. I tried to stay around 20 lbs above the mentioned weight to compensate.
Questions on DL. The 2nd DL states ' bar below knees', meaning? all in all DL was good. Hands need more strength I think, maybe better/more training.
Perrin Aybara
Master
Deadlift off boxes is a block pull. Below knees just means don't have the plates on something so high the bar is above your knees.
I don't think just going heavier is a viable alternative. You should buy some chains or a Slingshot if possible for that. Seems like you're supposed to use like 20lbs of chain. Using the Reactive Slingshot and adding 20lbs might be an option.
As far as the secondary chest exercise I liked incline dumbbell flyes personally.
I don't think just going heavier is a viable alternative. You should buy some chains or a Slingshot if possible for that. Seems like you're supposed to use like 20lbs of chain. Using the Reactive Slingshot and adding 20lbs might be an option.
As far as the secondary chest exercise I liked incline dumbbell flyes personally.
I'm grabbing a slingshot. I can't use chains at my gym. Would that be a good alternative to bands?
Figure the normal strength bands?
I'm going to be honest man. I usually train certain ways, you know, what's comfortable. I mix it up but stay in a comfort zone. This is different for me and kicking my ass. I'm loving it. I'm wicked sore again haha
Figure the normal strength bands?
I'm going to be honest man. I usually train certain ways, you know, what's comfortable. I mix it up but stay in a comfort zone. This is different for me and kicking my ass. I'm loving it. I'm wicked sore again haha
Perrin Aybara
Master
Normal strength bands? As far as I know bands aren't called for on Sheiko.
I think the Reactive Slingshot would be a good replacement. It doesn't add too much, so you could just add 20-25lbs extra on the bar and it'd be pretty similar to light chains in my opinion.
Should be a lot of gains in store for you going way out of your comfort zone.
I think the Reactive Slingshot would be a good replacement. It doesn't add too much, so you could just add 20-25lbs extra on the bar and it'd be pretty similar to light chains in my opinion.
Should be a lot of gains in store for you going way out of your comfort zone.
Never mind the band statement. I was temporarily retarded haha. No clue where I was going with that.
Slingshot it is. I love the idea of keeping my elbows in and tight without fail. Extra volume doesn't suck either
Thanks for the time and advice.
Slingshot it is. I love the idea of keeping my elbows in and tight without fail. Extra volume doesn't suck either
Thanks for the time and advice.
jaymaximus
Pro
When using the chains the weight is supposed to be WITH the chains calculated in (I know, weird, but I did some research). So you dont have to go heavier.
But bands are cheap and easy to transport.
Perrin Aybara
Master
There's another one I did wrong. I did weight plus chains.
guyzcool
Member
7" dick in cold water.????!!!!So here I am. Getting into my first workout log since I've been on Meso. Really, it's the first time in a while I have had a structured plan. I am excited to say the least.
I am training 4 days a week.
I am starting from a good foundation. I am uninjured, motivated, as strong as I have ever been and really feel like I could be turning a corner with my ability to gain raw strength. We will see
I have had injuries. I have had reconstruction surgery on my right wrist and right knee. Other than that all of my issues are minor; broken ribs, fingers, fractured skull etc. I feel like all ailments are as good as could be so I am starting off with nothing haunting me in the back of my mind.
I am not clean. I am not on AAS but am using 3iu daily of the grey top. I am 4 days into this. Other than this I use some good ol' brotien powder, glutamine, BCAA, daily vitamin D and I love me some ganja. No other drugs and a light social drinker.
My max #'s are:
Bench 365
Squat 410
Deadlift 445
My stats are:
34
6'
7"c in cold water lol
240 lbs
Around 20%bf
15+ years in/out of the gym
I am just starting to put weight back on my legs since the knee injury. Structurally it is sound. I would anticipate strength to rebound quickly here. I am hoping my deadlift numbers come up with the balance of power returning to my lower half. We will see with this as well.
I am vain so my diet will be restricted a bit. I am going for a small surplus on training days and a deficit on the others. I know this may hold some gains back but like I said, I am vain bastard!
I don't go to a specialized gym so adding chains to the bars isn't going to fly. Bands are not restricted.
Some questions for you knowledgeable guys.
-Back support. I need to buy a belt. Good, bad, ugly?
-Any reasonable way to substitute the chains?
I am always reading and searching so I know I will find good info on the belt but what about the chain dillema? All ears there...
Listen, I have gained a great deal of knowledge since I came to Meso. I know enough to know I don't know shit. You know? Haha. I have been given some great advice along the way and I have taken every bit of it to heart. I am open to any and all advice, critical thinking etc.
Thanks for reading!
jaymaximus
Pro
I did the same thing. Except I didnt have chains and used resistance bands. I was looking for an answer on something else when I stumbled across all that in his website forums.
7" dick in cold water.????!!!!
It gets cold up north in the winter. I'm embarrassed it's so small!
So officially going to change the name of this log into "holy fuck, I'm sore! I thought I would kill Shieko but it's kicking my ass! Haha!"
Seriously, I can't get over how something as simple as a discipline change in the gym can yield so much. I've been way to telegraphed for much to long.
Seriously, I can't get over how something as simple as a discipline change in the gym can yield so much. I've been way to telegraphed for much to long.
jaymaximus
Pro
Im the same way. Ive been working out for 10 years straight, powerlifting for a year and sheiko is whooping my ass. I look forward to off days as much as training days.
Perrin Aybara
Master
The days that really got me were the double deadlift days where I'd deadlift, then bench and then do heavy block pulls. I never missed a rep on them, but some turned into RPE 10's.
The only rep I missed on the program I actually didn't attempt. It was week eight where you do two singles at 100% of your max. I hit 585 on deadlift for one single and by how hard it was I didn't try the second. I did miss my third squat and deadlift on my mock meet, but I think it was due to running the program on a cut.
The only rep I missed on the program I actually didn't attempt. It was week eight where you do two singles at 100% of your max. I hit 585 on deadlift for one single and by how hard it was I didn't try the second. I did miss my third squat and deadlift on my mock meet, but I think it was due to running the program on a cut.
Day off training. Pay attention men!
