AK Posted July 5, 2007 Report Share Posted July 5, 2007 I was looking for some post on Sheiko but could not find much info on it thus decided to keep this training journal for the "common" good :wink: Current maxes from my last comp 16th of June 07BW 86kgSquat 175 (oly style)Bench 127.5Deadlift 200(sumo... I just recently changed back to conventional)Thinking to do the novice comp on the 22nd of sept in Auckland ( now I just need to figure out where its actually been hold ha ha ha .. )All numbers be are raw unless stated otherwise. I am already on my second week of the cycle so I will copy and paste the days I done already. Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 WEEK # 1 DAY # 1 SHEIKO Beginers base prep cycle. AM session Squats 5 @ 902s of 5 @ 107.55s of 5 @ 125Bench 5 @ 67.52s of 4 @ 802s of 3 @ 955s of 3 @ 102.5PM sessionBench 5 @ 67.55 @ 804s of 4 @ 95 Cable cross overs 5 sets of 10Good Mornings 5 x 5 @ 100Core Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 WednesdayDeadlift up to the knees only:3 @ 1003 @ 1202s of 3 @ 1404s of 3 @ 150Incline bench ( paused )3s of 6 @ 851s of 6 @ 80Close grip BP ( paused )5 @ 805 @ 903s of 5 @ 82.5Deadlift off pins just at knee hight:4 @ 1104 @ 1302s of 4 @ 1504s of 3 @ 170One legged squats 2 sets of 5 Walking lunges 2 sets of 6 @ 20Core Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 5, 2007 Report Share Posted July 5, 2007 Nice, man. Nice benching! Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 FridaySquats:5 @ 902s of 4 @ 107.52s of 3 @ 1255s of 3 @ 135BP (all reps paused)7 @ 67.56 @ 755 @ 804 @ 87.52s of 3 @ 952s of 2 @ 102.52s of 3 @ 954 @ 87.56 @ 808 @ 7510 @ 67.5Cable cross overs ( So post to do flies, but they hurt my shoulders.) 5s of 10 repsSeated good mornings 5 sets of 5 @ 100French press10 @ 303s of 10 @ 35 Streching....Nice and easy week.... Had a bit of a flu the last few days but did not seem to be a bad one so far. Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 Week # 2 on Sheiko MONDAYAM Squats5 @ 902s of 4 @ 107.52s of 3 @ 1255s of 2 @ 145BP5 @ 67.54 @ 802s of 3 @ 956s of 2 @ 107.5Cable cross overs 5 sets of 10 reps at whatever...Push ups with weight and a mini band 5 sets of 10 PMSquats3 @ 1003 @ 117.54s of 3 @ 135GHRs ( Should have done Good Mornings but pulled something in my back in the morning.) 5 sets of 5 @ BWCable rows 3 sets of 8 @ 55My cold got a bit worst, thus felt a bit flat. Volume feels fine so far. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 5, 2007 Report Share Posted July 5, 2007 You just reminded me - the guy that got awesome gains split up most of his workouts into AM and PM sessions. :grin: Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 WEDNESDAYSo post to do an AM and PM session for deadlifts/bench but my cold got worse... Back improoving slowly, still a bit tender. Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 Nice, man. Nice benching!Thank you Mike :oops: .... I had done better before but been away from regular benching for almost a year and a bit. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 5, 2007 Report Share Posted July 5, 2007 Shoulder problem? Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 Shoulder problem?No ... not that time .... Played around with a bit of oly lifting..... thats how I found this site .... Came to check out EU's journal :wink: Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 5, 2007 Report Share Posted July 5, 2007 Hey man,how tall and old are you? How long have you been training?looks like your pretty onto it with your training and lifts. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted July 5, 2007 Report Share Posted July 5, 2007 Ak, do you train with the rest of powerhouse boys? Have I seen you at the recent North Island champs down in Welly?Best of luck with your current training. Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 Hey man,how tall and old are you? How long have you been training?looks like your pretty onto it with your training and lifts.You are too kind :oops: 5'8" ish .... at the tender age of 34 Been doing weights in one form or an other for quite a few years now... but had some missfortune with injuries ( back x 2 , and a knee injury in Jan/feb this year) So... just hopping to stay healty and God willling improove my total ... Quote Link to comment Share on other sites More sharing options...
AK Posted July 5, 2007 Author Report Share Posted July 5, 2007 Ak, do you train with the rest of powerhouse boys? Have I seen you at the recent North Island champs down in Welly?Best of luck with your current training.Hello EU Yes I used to... but not like you, I am slow as a snail in my second pull ha ha ha ... I did help out at the comp ... was loading your attempts.Was very impressed with your lifting. I wish all the best with your training! Quote Link to comment Share on other sites More sharing options...
Old Bull Posted July 5, 2007 Report Share Posted July 5, 2007 Haha,The Infamous AK, read your post on the Weighted Wide-grip Chins That is a disadvantage :pfft: but not for Some you will just have work around it OB 8) Quote Link to comment Share on other sites More sharing options...
AK Posted July 6, 2007 Author Report Share Posted July 6, 2007 Haha,The Infamous AK, read your post on the Weighted Wide-grip Chins That is a disadvantage :pfft: but not for Some you will just have work around it OB 8) What do you mean INFAMOUS ??? :wave: Ha Ha Ha Quote Link to comment Share on other sites More sharing options...
AK Posted July 6, 2007 Author Report Share Posted July 6, 2007 Here is the SHEIKO program that I talked about...Now a few things I need to clarify:When it says in the program Eg: Squat BenchFliesTricepsSquatGood morningsThan I will brake that workout into two parts from squating till squating. ( AM before work and PM at late afternoon sometime)Meaning I start my afternoon workout with squats following with GM etc.... UNLESS I did not have enough time to complete my morning workout than whatever I did not get done in the morning I finish at night.These programs are general in nature and Sheiko advises you to modify it to your needs. Eg: I have some problems with my shoulders thus I usually do cable crossovers instead of flys etc... As long as you don't change the integrity the program like intensity, sets, reps etc:.....I may also do some horizontal pulls and prehab or rehab work when I feel that I have plenty gas left in the tank and it wont interfer with recovery.First I will finish beginer number one and than number two... than will choose a peaking program of his may or may not the one in this template...Sheiko.xls Quote Link to comment Share on other sites More sharing options...
AK Posted July 6, 2007 Author Report Share Posted July 6, 2007 Smolov Beginer # 1 Week # 2 Day #3 FridayAM workoutSquats 4 @ 90 4 @ 107.52s of 3 @ 1256s 0f 3 @ 135BP (all paused) 6 @ 67.5 5 @ 802s of 4 @ 952s of 3 @ 102.52s of 2 @ 107.5 4 @ 102.5 5 @ 95 6 @ 80 7 @ 67.5Had to go to work...PM workoutSquats 3 @ 100 3 @ 117.54s of 2 @ 135Glute Ham Raises 5sets of 6 @ BW+5kgCable crossovers 5sets of 10 at whatever...Purple band push ups 5 sets of 10 repsFace pulls 3 sets of 8 The morning squats flare up my back quiet bad, but the bench session felt great. Volume feels fine so far... My cold getting better a bit. Hope the back setles by monday morning. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted July 7, 2007 Report Share Posted July 7, 2007 Ak, do you train with the rest of powerhouse boys? Have I seen you at the recent North Island champs down in Welly?Best of luck with your current training.Hello EU Yes I used to... but not like you, I am slow as a snail in my second pull ha ha ha ... I did help out at the comp ... was loading your attempts.Was very impressed with your lifting. I wish all the best with your training!You were loading? I think I remember now, you must've been the big fella sitting right by the chalk bin near Phill Silv? You look much younger (that's a good thing!) than 34. Quote Link to comment Share on other sites More sharing options...
AK Posted July 7, 2007 Author Report Share Posted July 7, 2007 Ak, do you train with the rest of powerhouse boys? Have I seen you at the recent North Island champs down in Welly?Best of luck with your current training.Hello EU Yes I used to... but not like you, I am slow as a snail in my second pull ha ha ha ... I did help out at the comp ... was loading your attempts.Was very impressed with your lifting. I wish all the best with your training!You were loading? I think I remember now, you must've been the big fella sitting right by the chalk bin near Phill Silv? You look much younger (that's a good thing!) than 34.Yes, thats me. :nod: Quote Link to comment Share on other sites More sharing options...
AK Posted July 9, 2007 Author Report Share Posted July 9, 2007 BP (used a single mini band on all of them, all reps paused)5 @ 654 @ 77.52s of 3 @ 905s of 3 @ 105Cable crossovers 5s 0f 10 reps at whatever....Purple band push ups 5 sets of 10 reps* Decided to give squats and deadlift a miss till my back feels good again, hopefully I can get back to them by friday. :cry: ** really enjoyed the mini bands.... In the bench triceps strengt is my weekness at the moment so may incorporate them on a regular bases. Even in the squats as my sticking point at the last comp was around 30 degrees above parallel. Quote Link to comment Share on other sites More sharing options...
AK Posted July 11, 2007 Author Report Share Posted July 11, 2007 BP ( single mini band, all reps paused )6 @ 655 @ 77.52s of 4 @ 902s of 3 @ 97.52s of 2 @ 1052s of 3 @ 97.54 @ 905 @ 856 @ 77.57 @ 72.58 @ 65Cable cross overs 5 sets of 10 at what ever...Seated cable rows 3 sets of 8 @ 55 ( paused )Core Loving the bands ... It really hits the triceps. however I noticed its a bit harder to recover from. Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted July 11, 2007 Report Share Posted July 11, 2007 GHRs ( Should have done Good Mornings but pulled something in my back in the morning.) 5 sets of 5 @ BW.Do you guys have a machine for these at your gym?Nice lifting 8) Quote Link to comment Share on other sites More sharing options...
AK Posted July 12, 2007 Author Report Share Posted July 12, 2007 GHRs ( Should have done Good Mornings but pulled something in my back in the morning.) 5 sets of 5 @ BW.Do you guys have a machine for these at your gym?Nice lifting 8)Thank you ...... Yes we do.... Quote Link to comment Share on other sites More sharing options...
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