maccaz Posted June 8, 2015 Report Share Posted June 8, 2015 I am starting a new journal because 99% of my old one is irrelevant shit from before i started strength training, which i don't really count towards my lifting history lol Today I am starting a 4 day/week Sheiko program training mon/wed/fri/sat. Not going to miss or push back or skip any training days under any circumstance. Also following it 100% as prescribed. I am eating clean a bit over maintenance, with a little cardio when I can stomach it. I've taken before pictures to track fat loss/muscle gain, which I will post when I am happy enough with how I look to post after pics as well. Goal is get strong, lose fat, gain muscle, the usual. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 8, 2015 Author Report Share Posted June 8, 2015 Sheiko 4 day w1 d1 Front Squat50 x 470 x 485 x 485 x 485 x 485 x 4 Bench Press55 x 565 x 480 x 385 x 285 x 285 x 285 x 2 squat95 x 3110 x 3130 x 2130 x 2130 x 2130 x 2 "Chest Muscles" in program. I did db press today. these were all pbs as haven't pressed dbs in a long time 30 x 1028 x 1028 x 1028 x 1026 x 10 ab crunch machine3 sets of 10 HIIT on cross trainer, 1 minute jog, 30 sec sprint, alternating. a bit over 10 minutes total dizzy and fucked, walk home 10 mins ThreeWhiteLights 1 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 9, 2015 Report Share Posted June 9, 2015 Not going to miss or push back or skip any training days under any circumstance. Also following it 100% as prescribed. In for this Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 9, 2015 Author Report Share Posted June 9, 2015 In for thisThanks for calling me out on being a slack c*nt on last cycle, part of benefit of having journal is people help keep you honest. Looking forward to the change this one will bring Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 10, 2015 Author Report Share Posted June 10, 2015 Sheiko 4day w1d3bw102.5kg deadlift to knees w/2s pause105 x 3125 x 3150 x 3150 x 3150 x 3150 x 3 kind of get the point of these i think, its very hard to keep shoulders from rolling forward and upper back straight for 2 seconds, much harder than a shorter pause like in previous sheiko #s bench pressthis was rough as chest cooked from mondays db press still 55 x 565 x 577.5 x 377.5 x 577.5 x 777.5 x 477.5 x 677.5 x 8 (unsure on logic behind the rep counts but im not questioning it. should also mention all bench from now on is paused) deadlift with pause 5-7cm above knees(these are deadlift to 5-7cm above knee, pause, then lockout like regular deadlift. felt good) 115 x 3140 x 3160 x 2160 x 2160 x 2160 x 2 "lat muscles" - did widegrip pulldown3/4 stack 5 sets of 10 good morning 80kg x 5 x 5 good session, liking the variety and exercises i haven't done before/dont normally do. on Friday I have some board bench scheduled which I'll need to find a board substitute, shouldn't be a problem. Next week supposed to deadlift with chains so im going to find some on the weekend. Michaelgony 1 Quote Link to comment Share on other sites More sharing options...
Spacebound Posted June 10, 2015 Report Share Posted June 10, 2015 will be interesting to see how this goes, should make some good gains Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 10, 2015 Author Report Share Posted June 10, 2015 will be interesting to see how this goes, should make some good gains cheers, after a bit of assessing the program im liking that it has some hypertrophy stuff, maybe by the end i will look like i lift lol good to press some dbs and do some pulldowns, etc for a change, much more fun than sheiko #29 on repeat strength is still priority of course, any size gain will be added bonus Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted June 10, 2015 Report Share Posted June 10, 2015 Pls pm link to prog. Mate it ez to make up boards just go to mitre 10 or ozzy equivalent Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 11, 2015 Author Report Share Posted June 11, 2015 back into the zone, loving the variety in this program. end of each day im looking forward to the next one so motivation at a high. bw 100.0 so coming down and strength isnt going down. lats very sore today as dont normally do pulldowns, chest always sore, love it sheiko 4 day w1d5 bench press60 x 565 x 477.5 x 385 x 385 x 385 x 385 x 3 squat with pause at half squat position on way down - these are harder than they sound85 x 3102.5 x 3120 x 3120 x 3120 x 3120 x 3 board bench (no boards yet so i improvised with 3x 2.5kg plates, worked all good)65 x 377.5 x 390 x 390 x 395 x 295 x 295 x 2 i like board bench, if i fail its about 1.5 inch off my chest so this made me able to do a bit more without failing. "chest muscles"db fly26kg x 10 x 5 back extension with 20kg plate hugged to chest4 sets of 8 excited for deadlifts tomorrow Quote Link to comment Share on other sites More sharing options...
Spacebound Posted June 12, 2015 Report Share Posted June 12, 2015 you could always look into getting one of those bench blocks, they look pretty useful. Ill try find a link. https://www.benchblokz.com/home.html could be useful, i think it changes between a 2,3,4 and 5 board. The website seems pretty shit though, but the product looks alright Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 12, 2015 Author Report Share Posted June 12, 2015 you could always look into getting one of those bench blocks, they look pretty useful. Ill try find a link.Good idea, i've seen those on instagram or somewhere. will look into it.Missing for the weekend is to find some chains correct weight and length that i can use for both bench and deadlift. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 13, 2015 Author Report Share Posted June 13, 2015 Sheiko 4day, w1d6 deficit deadlift on 20kg plate (will sus a bigger deficit block_105 x 3125 x 2125 x 2125 x 2125 x 2 incline bench press80 x 380 x 380 x 380 x 380 x 3 rackpull with bar 5cm below knee120 x 3140 x 3160 x 3160 x 3180 x 2180 x 2180 x 2 dip (program says with weight but i never done them really so did with no weight)5 sets of 8 leg press (80-90% of squat 1rm)160 x 8 x 5 sets reverse hyperextension (basically abs?)4 sets of 8 Skeletor 1 Quote Link to comment Share on other sites More sharing options...
crazyfacials Posted June 13, 2015 Report Share Posted June 13, 2015 gonna follow this one, starting monday I too am doing #29 (not sure what one you're doing) Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 13, 2015 Author Report Share Posted June 13, 2015 gonna follow this one, starting monday I too am doing #29 (not sure what one you're doing)29 is good bro !! Wookie recommended 29 at first and i did that one and it was very good especially for bench. I overstated bench by 10kg left the others as honest maxes.i did 29 then 37 then 29 again. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 14, 2015 Author Report Share Posted June 14, 2015 recovering well. late night on saturday night, sober driving, got very cross at smartass drunk old guy, wanted to chuck him off balcony at crown casino but restrained my rage and now im not in jail so was able to go gym today. rage control PB sheiko 4day w2d1 squat85 x 5102.5 x 4120 x 3130 x 3137.5 x 4137.5 x 4137.5 x 4137.5 x 4137.5 x 4 bench press60 x 565 x 477.5 x 390 x 490 x 490 x 490 x 490 x 4 skullcrusher30kg x 10 x 5 db bench28kg x 1026kg x 10 x 4(so 5 sets in total) back extension wtih 20kg plate4 sets of 8 20 min crosstrainer Skeletor 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 15, 2015 Author Report Share Posted June 15, 2015 Unexpectedly feel fucked from squats this morning. Dont underestimate % based programs. x% might seem low but after a few sets that last rep is damn near 100% tyreguy 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 16, 2015 Report Share Posted June 16, 2015 Congrats on your rage control PB. 10/10. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 17, 2015 Author Report Share Posted June 17, 2015 brutal session todaysheiko 4day w2d3bench press (meant to add chains but i havent got round to buying any yet so just added 10kg to each weight. hopefully have chains by next week)65 x 375 x 390 x 390 x 390 x 390 x 390 x 3deadlift with pause 5-7cm below knee (these are very hard, i got vid will post later)105 x 3125 x 3150 x 3160 x 2160 x 2160 x 2160 x 2160 x 2"delts" i did seated db press and got a pb as havent done dbs in ages26kg x 10 pb wanted to do 5 sets @ 26kg but couldnt get them up and gym was empty so no one to help24 x 1024 x 1024 x 1024 x 10leg extension with 2 sec pause at top. rough61kg x 8 x 4 setsab machine 4 sets of 8 medium weight Quote Link to comment Share on other sites More sharing options...
Skeletor Posted June 17, 2015 Report Share Posted June 17, 2015 Lol I'd imagine those pause deadlifts would be brutal as f*ck. Congrats on the p.b Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 17, 2015 Report Share Posted June 17, 2015 Good gains going on in here bro, was following in your old journal, looking forward to seeing how this works out for you.I had to lol at trying out the high rep arms work. It's hell but it definitely produces results. If you get a chance with this programme I would say chuck it in somewhere if you want them filthy arm gains.Giant Sets with various exercises I found to be awesome for Arm growth.I think the highest reps I got up to on this days was 1200 for Tris and 800 for Bis did that in less than an hour. Can confirm the pump was real.Anyway just my two cents if you can fit the extra day in somewhere then definitely do, it'll work out for the best Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 17, 2015 Author Report Share Posted June 17, 2015 here is the video of 5th double @ 160kg paused.i've been watching videos of some big deadlifts eg eddie hall, eric lilliebridge and when setting up they sit right back almost like using the bar to counterweight stop them from falling backwards so i have been trying this, helps to get hips lower and bar closer to shins = easier crap video, my phone camera is dying slowly and because wearing trackpants looks like i dont lockout knees but i do Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 17, 2015 Author Report Share Posted June 17, 2015 Good gains going on in here bro, was following in your old journal, looking forward to seeing how this works out for you.I had to lol at trying out the high rep arms work. It's hell but it definitely produces results. If you get a chance with this programme I would say chuck it in somewhere if you want them filthy arm gains.Giant Sets with various exercises I found to be awesome for Arm growth.I think the highest reps I got up to on this days was 1200 for Tris and 800 for Bis did that in less than an hour. Can confirm the pump was real.Anyway just my two cents if you can fit the extra day in somewhere then definitely do, it'll work out for the best sweet bro i'll sus something out, maybe sundays. biceps are def lagging compared to triceps which are growing fast from all the benching. you should restart your journal i reckon, was a good read Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 18, 2015 Report Share Posted June 18, 2015 sweet bro i'll sus something out, maybe sundays. biceps are def lagging compared to triceps which are growing fast from all the benching.you should restart your journal i reckon, was a good readBig Arms never hurt anyone's Bench numbers haha.I was thinking about it man, start it back up and log my build up to ProRaw in Melbourne, I've just been way too cbf for the last year or so on posting and didn't know if people were actually interested in my ramblings lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 18, 2015 Author Report Share Posted June 18, 2015 Big Arms never hurt anyone's Bench numbers haha.I was thinking about it man, start it back up and log my build up to ProRaw in Melbourne, I've just been way too cbf for the last year or so on posting and didn't know if people were actually interested in my ramblings lolgood idea. people will be down to follow it.il be watching at proraw for sure, cant wait (live in melb) Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted June 18, 2015 Report Share Posted June 18, 2015 good idea. people will be down to follow it.il be watching at proraw for sure, cant wait (live in melb)Mint, I'll start it back up tonight probably, gotta find it first lol.Sick bro ! Will have to get in touch closer to the time and come have a yarn. I'm amping for it, guna be a little fish in a fucking massive pond Quote Link to comment Share on other sites More sharing options...
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