time to get bigger and stronger

[maccaz]

that is ruthless squatting twice in one season. Bench must be fairly easy for you though

Its well thought out imo

Almost like the lighter squatting after the first lot is like a warm down or something

Also its a good way to sneak more volume into the session without burning yourself out

Gonna just keep resetting sheiko 29 then do the peaking one cant remember the number but should be able to get 5x 29's and then peak for comp. Loving the variety compared to other programs

[maccaz]

moved my workout days to tues thurs saturday so did saturday just been and w3 d1 will be tomorrow and continue like that, gives me at least 1 day where im not pushed for time (saturday) and means i get a bit more free time during the week so dont have to work out in mornings

 

feeling strong though, predict iv got at least 210 dead in me and similar increase on squat now so excited to test

 

after next saturday gonna deload for maybe 5 days then try get 170 110 220 for 500 total and gonna do them all on same day to imitate competition 

 

 

[maccaz]

sheiko w3d1

 

squat

87.5kg x 5

105kg x 4

120kg x 3 x 2

137.5kg x 2 x 4 hard

 

bench press

50kg x 5

60kg x 4

70kg x 3 x 2

80kg x 3 x 6

 

db fly

10kg x 10 x 5

 

press up x 10 x 5

 

squat

80kg x 3

97.5kg x 3

112.5kg x 3

127.5kg x 3 x 4

 

goodmorning

60kg x 5 x 5

 

hard

 

reduced lunch and dinner carb amount made up my mind i want to lose a bit of fat, not heaps and dont care about body weight but logic says the fat is not moving the weight so its unnecessary looking like shit if i dont need to, gonna be very very slow cut so i can keep doing the workouts i want to do and keep getting stronger, gonna get some clen which seems to help me with lifting in deficit as well

 

be happy at whatever body weight if i get abs just visible or just below 15%, and if this affects my strength too much im gonna flag it and just be fat forever lol but should be okay

 

 

[maccaz]

real stoked just ripped my pants tying shoelace (gains) lol

real good timing cos stuck at work few more hours 

at least waist hasnt got bigger just ass and legs

[maccaz]

Bored so did arms

Fatigued as f*ck but managed it

Exbar curl superset ezbar skullcrusher

30kg x 10 x 8 sets of each no rest

getting stronger all round

[maccaz]

Sheiko flu is a real thing. Feel like ivbeen in a fight and kicked on the ground lol love it

Excited to see if the supposed rebound sheiko talks about is real after deload

[Realtalk]

Gonna start practicing in the shoes il compete in and also wraps and belt so gotta find somewhere i can try shoes on this weekend. Gonna get romaleo 2s, belt, knee wraps and maybe some knee sleeves for training in. Amped

I just got some nike 2s. My Nike frees are size 11 and quite snug so I ordered 10.5us for the Nike 2s and they are perfect and tight as f*ck with the competition sole in them. They will loosen up abit once worn in. Heaps better than the reebok oly lifters. Feel heaps more stability. Worth the $. Just caught up with your journal, going well bro.

[maccaz]

Gonna start practicing in the shoes il compete in and also wraps and belt so gotta find somewhere i can try shoes on this weekend. Gonna get romaleo 2s, belt, knee wraps and maybe some knee sleeves for training in. Amped

I just got some nike 2s. My Nike frees are size 11 and quite snug so I ordered 10.5us for the Nike 2s and they are perfect and tight as f*ck with the competition sole in them. They will loosen up abit once worn in. Heaps better than the reebok oly lifters. Feel heaps more stability. Worth the $. Just caught up with your journal, going well bro.

Okay cool chur might just wing it and go half size down from my frees then can always send back just means waiting for replacement but allg

Cheers, real suprised how strength is improving all round just from consistency and sticking to plan as much as possible. Pissed off i wasted couple years on 5 day splits etc

[maccaz]

First time doing deficit deadlifts felt good pretty hard def can see the point of doing them

Deficit deadlift

100 x 3 x 2

120 x 3 x 2

130 x 3 x 4

Bench press

50kg x 5

60kg x 5

70kg x 3 x 2

80kg x 2 x 3

85kg x 2 x 2

80kg x 3 x 2

Db fly

10kg x 10 x 5

Rack pull

120kg x 4

140kg x 4 x 2

160kg x 3 x 2

180kg x 2 x 3

Walking lunge with 20kg plates x 5 x 5

Calouses ripped to shit

Feel good

[maccaz]

rest day today but couple things i wanted to post

 

feel like i have flu

sounds like a lot of people mention being run down and feeling like shit in week 3 of first run of sheiko, but if thats what im feeling now then i underestimated it. feel like im 50% of the way to having full blown flu and not the colds that pussies call flu, legit flu. whole body aching,sweats, sore neck, headache, over tired, etc etc just shitty, . lift tomorrow and its not a hard session really then 2 days rest then last week of sheiko #29. feeling shit but glad its working and i can tell il come out stronger on other side

 

made a epic feed tonight with what i had in fridge etc

 

500gm lean beef mince + 500gm regular beef mince to make a 1kg burger patty

add cheese

bun

 

ate in 10 mins or so

 

round 2400 cal 

 

[Realtalk]

No salad brah?

Eat your greens mate, will clear up your 'Sheiko flu' lol

[maccaz]

No salad brah?

Eat your greens mate, will clear up your 'Sheiko flu' lol

Haha brah this was just a one off feed. Eat pretty good actually lately which is abnormal for me.

Also multivitamin is just as good as veges right lol? (Not srs)

Yeah nah i dont really believe in overtraining fatigue all that kind of shit realistically im just tired and little bit sick

[maccaz]

today was easy really

 

squat

80kg x 5

97.5kg x 4

112.5kg x 3 x 2

128kg x 3 x 6 not too much rest to make it harder and paused every rep for first 3 sets which felt good

 

bench pres

50kg x 5

60kg x 4

70kg x 3 x 2

80kg x 3 x 7 (yep 7 sets, last one was rpe 8 or so, could prob do 10 sets at this weight)

 

 

db fly

10kg x 10 x 5

 

bb ohp strict

60kg x 4 had to drop weight back for next 4 sets to avoid failing any. 60kg x 4 is rep pb

50kg x 4 x 4 

 

goodmorning

60kg x 5 x  5 

 

 

[ThreeWhiteLights]

Sheiko flu is real lol

[maccaz]

Sheiko flu is real lol

Its strange cos i never get sick and im not exagerating but i feel shit as. Broken sleep, always tired, mild headache and feel exhausted but always just recovered enough for the next session

The variety makes it mean though always excited for lifting days where if itd been same thing every day id be dreading it

[maccaz]

sheiko 29 w4d1

 

today was good, went off plan slightly to get a front squat pb while i had the bar loaded

 

Squat:

80kg x 5

97.5kg x 4

112.5kg x 3 x 2

127.5kg x 3 x 5

 

front squat just to see if i could

127.5kg x 1 (27.5kg pb stoked)

 

bench press

55kg x 5

65kg x 5

75kg x 4 x 5

 

db fly 10kg x 10 x 5

 

no dip bar so decline bench - felt good

60kg x 8 x 5

 

front squat

65kg x 5 x 2

80kg x 4 x 2

97.5kg x 3 x 3 failed one rep cos slippery shoulders from sweat, chalked shoulders and g2g redid that set didnt count failed sweat

 

good morning 

60kg x 5 x 5 

 

feel good

[maccaz]

because going to some music thing all day saturday had to do w4d2 today then w4d3 friday

felt fully recovered this morning which is weird considering squats etc last night

this was a good workout

 

starting to hardout enjoy bench pressing after seeing quick gains

 

bench press

50kg x 5

60kg x 4

70kg x 3 x 2

80kg x 3 x 2

85kg x 2 x 3

 

deadlift

100kg x 3

120kg x 3

140kg x 3 x2

160kg x 3 x 2

170kg x 2 x 3 rpe 9.9

160kg x 2 x 3 rpe 9.5 exhausted

 

bench press

50kg x 5

60kg x 5

70kg x 5 x 4

 

db fly

10kg x 10 x 5 

 

cooked

 

[maccaz]

have been eating well but quite a lot, just over 3000 cal on average

bw 102.1kg this morning after a piss

weird that its fluctuating so much, but im glad im not looking any fatter than usual, chest and back and legs are looking leaner if anything.

 

sheiko w4d3 tonight

 

wont let myself get over 105kg

[maccaz]

decided to include a new GR quote of the day each day 

 

"I told a good friend of mine in Auckland who 25 years of experience in the fitness instry the thought that was the right thing to by frying that trainer who stuffed up my prep. A ten day carb up dose not work well for us kiwis . The reason being us kiwis we don't have much muscle mass but a ten carb up would work for olympia athlets the reason being they have got more muscle mass "

[maccaz]

w4d3 and sheiko #29 done

feeling strong

decided rather than test next week for ego im going to go straight into #37, then #32, then test, then go from there, so start sheiko 37 on monday

 

today:

 

squat:

80kg x 5

97.5kg x 4

112.5kg x 3  2

127.5kg x 3 x 6

 

bench

50kg x 6

60kg x 5

70kg x 4 x 2

80kg x 3 x 2

85kg x 2 x 2

80kg x 3 x 2

70kg x 4

60kg x 6

50kg x 8

 

db fly

10kg x 10 x 5

 

decline bench

60kg x 8 x 5

 

seated good morning

40kg x 5 x 5 

 

rest this weekend then start 37

I will test this weekend, it won't be true 1rms (bit under because wont be 100% recovered from today) but itll be an increase on the 1rms I had to calculate #29. probably will end up calculating #37 on 170/110/210 or something but see how i go on sunday

 

[Skeletor]

You got through all that fairly quick mate good going .  Interested to see how all that volume carries over to the maxes.

[maccaz]

You got through all that fairly quick mate good going . Interested to see how all that volume carries over to the maxes.

Yeah man time flew.

Bench will have had the biggest increase for sure, then squat, then dead .

On wookies advice after #37 #29 #32 will do a mock comp which will give me chance to test properly. This will be in knee wraps,belt and with monolift (never used before) but this will give me real idea of maxes

[maccaz]

mean weekend, went to soundwave, saw smashing pumpkins and few other bands id wanted to see for years, sober as well was just as good as being wasted only difference no memory loss haha

 

going to watch some of this GPC comp hopefully soon, not far from my house, first powerlifting comp iv been to

[maccaz]

Sheiko 37 w1d1 following hu gh's journal rules

Takes bit less time than #29. Done in 70 mins all up

Bench
55kg x 5
65kg x 4 

65kg x 4
77.5kg x 3 

77.5kg x 3 
82.5kg x 3

82.5kg x 3

82.5kg x 3

82.5kg x 3

82.5kg x 3

Squat
85kf x 5
102.5kg x 5 

102.5kg x 5 
120kg x 5 

120kg x 5

120kg x 5

120kg x 5

120kg x 5

Db fly
10kg x 10 x 5

Bench press

55kg x 6
65kg x 6

65kg x 6
72.5kg x 6

72.5kg x 6

72.5kg x 6

72.5kg x 6

Good morning
50kg x 5 x 5

The higher rep (6) bench and (5) on squat good for a change after doing mostly 2s and 3s on heavier sets
Felt good
Finished in time to get another hour sleep before work chur

[Hu Gh]

Cbf reading like 20 posts..you bigger and stronger yet or not br0?