basics

[steak]

HNY bro

Hows it all feeling? Easy....?

same toyou n the crew bro!

averageing about 1hour15mins, getting harder, but have never looked like missing any reps, even on a shit day. so good i think?...

1.25hours :clap: you may need to sneak it up 5%

[startinfromscratch]

HNY bro

Hows it all feeling? Easy....?

same toyou n the crew bro!

averageing about 1hour15mins, getting harder, but have never looked like missing any reps, even on a shit day. so good i think?...

1.25hours :clap: you may need to sneak it up 5%

only b/d/b or b/s/b get done in that time. if its d/b/d or s/b/s, usually hour and a half.. getting harder too..

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week 4 day 2 b/d/b

bench was good, deads were ok i guess, had heapsa water today but keeping carbs around 300grams a day (or trying to ) may be why its getting slightly harder. some rounding up, as usual..

bench

1x3x45

1x3x50

1x2x60

2x2x67.5

2x2x72.5

dead

1x2x90

1x2x110

2x3x125

1x3x145 (B)

2x2x155

bench

1x3x50 (supposed to be 2 reps)

1x3x55 (as asbove)

2x3x65

2board (no boards, so did full rom)

5x6x55

flies

5x10x9

hammy curls

3x10

.

[startinfromscratch]

i forgot to mention, a few things ive been doing with the boris regime -

*no belt for squats, no need

* pause first rep of all bench & board sets

* using my 'uncomfy' mixed grip for deads.

my current daily diet:

m1 1/2cup oats, double shot superquad, banana

m2 200g mince, 1 piece mkenzie bread

m3 180g tuna in oil, 2xmkenzie bread

m4 200g mince, 1xmkenzie

m5 dinner (varies, always a protein source and moderate carbs)

m6 been missing, but sludge (superquad and PB)

approx 200-220g carbs

on a trining day, i have a double hit of p.p and a tin of creamrice, thinking i may swap out the creamrice with either a smaller tin or summin else, as its 80g carbs.

will see what happens

[tinytraps]

Looking good bro! defs a good idea re: no belt squats and pausing the benchs. should see you going close to 140/100/200?

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Looking good bro! defs a good idea re: no belt squats and pausing the benchs. should see you going close to 140/100/200?

my thoughts are:

squat - i dun 140 &145 at cbc, but depth was dubious. im doing all my reps well under depth, my aim is to hit 140 deeper and without as much knee cave-age.

bench - have dun 90 a dew times a few months back, though training after was shit. wanting 95, but will push it if its there to push!

deads - want 190 or 195, be great to get the 200 but any progress is progress here!

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week 4 day3

today was very un sheiko-like, short wee sesh, but thats the programme!

squat

1x2x60

1x3x65

1x2x77.5

3x3x88

bench

1x2x45

1x3x50

4x4x60

2board (used invisible board )

5x6x55

flies

5x10x9

g/m

5x5x40 (flushin)

roll on 5 8)

[steak]

2board (used invisible board )

slip a short board up under your tee bro...works well :wink:

helps to have a firm target

[Big john]

hows the body handling the programme bro?

[startinfromscratch]

hows the body handling the programme bro?

seems sweet as mate. dont get the deep soreness ALA gvt, the elbows are starting to feel a little overworked, but i will suss this before it gets to be problematic.

im finding its not soreness, but stiffness/tightness that is the biggest bitch in sheiko. im loving the volume though. ideally will be 3 or 4 cycles between now and bbro (havent mapped it out yet). nothing firm, but would like to lead up to bbro with HV37, all going well...

will email you bro. 8)

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week 5 day 1 b/s/b

bench

1x3x50

1x3x55

1x3x60

2x3x65

squat

1x3x60

1x2x75

3x5x77.5

g/m

5x5x50

bench

1x3x50

1x2x55

4x3x60

2board

5x2x75

flies

5x10x9

8)

easy sesh, 'cept for the heat. all first reps paused on bench and board sets.

[steak]

5 weeks already :clap:

you know you'll be peaking on march 5th bro...Auck Novice if you keen. Adam. Emz and Rechelle (poss a couple others) will be attending as well. I can return the favour and wrap, slap, run your cards and steal drumsticks from your bucket of Kentucky Fried Estuary Duck at the aftermatch :wink:

fax me in colour and triplicate:P

[startinfromscratch]

5 weeks already :clap:

you know you'll be peaking on march 5th bro...Auck Novice if you keen. Adam. Emz and Rechelle (poss a couple others) will be attending as well. I can return the favour and wrap, slap, run your cards and steal drumsticks from your bucket of Kentucky Fried Estuary Duck at the aftermatch :wink:

fax me in colour and triplicate:P

would if i could bro, but jujst not viable in a few ways :evil:

you can help a nigga out at the bbro :wink:

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week 5 day 2 d/b/d

deads

1x3x99

2x3x115

2x2x125

2x3x135

bench

1x3x47

1x3x55

3x4x60

2board

5x6x55

flies

5x10x9

racks

1x3x100

2x2x120

2x3x125

2x4x145 (B)

leg ext

3x10

deads felt fast today. 8)

[startinfromscratch]

slight tweak coming to sheiko, just a slight one - seems i was a little bit naive when i picked my template. i chose the equipped template, so i could use knee wraps at set times. after thinking and asking a few ppl, i realise that the 'raw' and equipped versions of the 12 week reduced cycle are too different, ie the structure/boardwork. so i will follow the remaining 7 weeks in the raw version - provided i can find it

also been keeping carbs about 200-250 on rest days, upto 300 on m/w/f, but im going to really be cleaning up diet from next week. i just have one hurdle to get over first - my bakers have issued a maccas eating challenge, which ima do on saturday. video to come lol. after that, i will be posting diet regularly.

example,today:

m1 double shot p.p, 4xfish oil, muesli bar

m2 200g mince, 1 piece mckenzie with hummus

m3 same as m2

m4 180g tuna in oil, 2 piece mckenzie bread with hummus

m5 chicken and gren vege, little gravy

m6 double shot p.p

8)

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week 5 day 3 B/S

bench

1x3x50

2x3x60

1x2x65

2x2x70

1x1x75

1x2x70

1x3x65

2x3x50

2board (did as c/g fullrom)

5x6x50

flies

5x10x9

squat

1x3x60

2x3x72

1x2x77

3x3x83

gm

5x5

bench was good, squats a little bit of a bitch, im a bit tight and shouldve done a proper warmup. also i think the lowered carbs make it a little harder too. total carbs over first 4 meals about 150g. 40 post training, dinner to come, probably nuther 40. 8)

[bar-belle]

i just have one hurdle to get over first - my bakers have issued a maccas eating challenge, which ima do on saturday. video to come lol.

:pfft: Will look forward to seeing that vid Southern Man :grin:

hey bugga about your programme but I'm sure someone will have it floating around...have you tried Tonka or some of the PH boys?

[drizzt]

I could send you the one I did bro? It had equipped stuff in it, but I just did that part raw. Got it from the Sheiko forums though so I'm sure you must've seen this one...

Although I do remember OB telling me that my one wasn't quite the "raw" version - it did say on the forums if you're lifting raw to just do the equipped parts with your raw numbers :shrug:

Anyway if you want it mate flick me a PM and I'll email it.

[startinfromscratch]

I could send you the one I did bro? It had equipped stuff in it, but I just did that part raw. Got it from the Sheiko forums though so I'm sure you must've seen this one...

Although I do remember OB telling me that my one wasn't quite the "raw" version - it did say on the forums if you're lifting raw to just do the equipped parts with your raw numbers :shrug:

Anyway if you want it mate flick me a PM and I'll email it.

yea bro, tracked down my old links to the now-defunkt sheiko forum. on comparing the 2, the actual volume is identical, the only diff is instead of the boards you have tricep extensions, which i would likely do as incline skulls.

ive pmed OG silverback gorilla about getting the hi vol templates, and any other trusted variants he has. i want to semi-map out the road to bbro, all going well...

[startinfromscratch]

todays eating comp highlights. turn up the volume, the convo's are redunculuss

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well that^^ is what i have stipulated to be the last little flurry of crapola before tidying up my eats. going to get back on the I.F bandwagon, long term i think. i liked it last time, and it doesnt negatively effect strength - i hit PBs while on it last time.

swapping my main meat source from mince to chook, havent totally settled on diet approach just yet, but basically lots of protein, controlled clean carbs and fats. not going low/no carb, as that would have an impact on sheiko. so i think i will be aiming for around 250-300g carbs on training days and around 200g on rest days, or something like that.

todays train was a grind, mostly cos my eats and h20 were shocking bad yesterday. just went and got it done. looking ahead, its gonna be a mean week 8)

week6 day 1 s/b/s

squat

1x2x60

1x2x75

1x3x80

1x3x85(W)

4x2x95

bench

1x3x50

1x3x55

2x3x60

3x2x67.5

incline skulls

3x10

flies

5x10x9

squat

1x2x60

1x2x72

2x3x83

g.m

5x5

did a little agile 8 before, im tight all over, so massage tonight 8)

also need to but me a band, as my elbows are feeling the burn :evil:

[steak]

sik vid champ

benching 3 times a week + assist here and there can be a load on the elbows jointz eh bro...get the reverse, hammer and bicep curls going too. build up these weaker areas along with you 200 press downs with a light band or even a bungy cord will help.

[startinfromscratch]

sik vid champ

benching 3 times a week + assist here and there can be a load on the elbows jointz eh bro...get the reverse, hammer and bicep curls going too. build up these weaker areas along with you 200 press downs with a light band or even a bungy cord will help.

yea, i think ima have to bite the bullet and buy a pair of bands...

shouldnt really though, just spent 400buk on whey,creatine,lever belt &inzer gear.... cheaper than meth though i suppose.

[OnlyHuman]

Lever belts always intrigued me. maybe you could do a review on them :wink:

What else did you get from inzer?

[startinfromscratch]

Lever belts always intrigued me. maybe you could do a review on them :wink:

What else did you get from inzer?

wildo man, levers intrigue me also :grin:

just bought a few fym tees aswell, nothing of note..

man today was HARD. low carbs, low sleep = hard day. sheiko doesnt regulate, so if you dont have your shit sorted, your in for it. didnt miss any reps, but belted for last 3 sets of deads - normally wouldnt have had to. need me a cpap.

week 6 day 2 d/b/d

paused deads

1x4x100

1x4x120

3x4x125

bench

1x3x50

1x3x55

3x3x60

skullz

3x10

flies

5x10x9

deads

1x3x100

1x3x120

2x3x130

4x3x135

h-curls

5x5

todays eats (IF)

1200- 300g chook, with vege relish. 1 cup oats, 50g p.p, oat bar

after train - 50g p.p, 185g tuna in oil (draind) on 3 pieces mkenzie

dinner at 7 - homemade burgers, lean mince, wholegrain buns etc.

8)