Mind over Macros

[SoaringSwine]

Yes I am DaveH over on the other forum.

[startinfromscratch]

more vids ftw!!

[steak]

today was more conditoning

DB shrugs

4 sets of 10 x 50kgDBs

Upright rows

4 sets of 10 x 40kg

Calf raises - front squat stance

20x100kg

15x140

15x140

15x140

12x160

12x160

wrist curls

3 sets of 10 x 30kg

Abs - various weighted

Finished off with farmers walks uphill in the carpark with 50kg DBs - 3 lengths up and 3 downhill. Puff the little dragon :twisted:

eats - good

rest day - 2moro

sheiko starts with a high volume week on monday - BRING IT! :twisted:

[HumanPerformance]

Hey good luck with the sheiko next week steak! You will need it :pfft:

But seriously I think you will do really well on it as your one of the few individuals who has the mental toughness and dedication to training to see it through. Quite appropriate the new avatar :nod:

[steak]

cheers bro! yeah everyone i talk to says its pretty brutal but I realy enjoy big volume and a bit of mental barrier breaking :twisted:

re avatar - churr comrade!

[Viking Power]

cheers bro! yeah everyone i talk to says its pretty brutal but I realy enjoy big volume and a bit of mental barrier breaking :twisted:

re avatar - churr comrade!

Great Video there brother so close on 220kg its a pain in the arse but you will own it soon, good stuff big guy.

VP

[Old Bull]

Like the Avatar Bro :clap: :clap: :clap:

[steak]

Like the Avatar Bro :clap: :clap: :clap:

ya comrade!

tell Boris his little virgin is going under the bar today

[steak]

Week 1 - Day 1 - Sheiko 37

BW start - 133kg

High Volume

Bench

5x67.5kg

4x81

3x94.5

3x94.5

3x101.25

3x101.25

3x101.25

3x101.25

Squat

5x90kg

5x108

5x108

5x126

5x126

5x126

5x126

5x126

Bench

5x75kg

4x88

4x88

4x95

4x95

4x95

4x95

4x95

Flat DB

5 sets - 10x35kgDBs - comfortable

GMs

5 sets - 5x60kg - will up these later

No surprises in this lot - was comfortable

Adjusted diet today as I ate 11'000 cals yesterday including a whole chook from Oportos, 2 litre of choc mega milk, steaks, extra shakes, deep fried chunky chips, and big bowls of rice, oats etc ...was good and I felt nice and full.

Going to keep it clean, lean and pretty big forthe next 8 weeks and train my arse off :twisted:

Real Talk! 8)

[rose]

11,000? Now that is 8) Mean Maori, Mean.

[Old Bull]

Week 1 - Day 1 - Sheiko 37

Flat DB

5 sets - 10x35kgDBs - comfortable

GMs

5 sets - 5x60kg - will up these later

Hey Bro

Good start to Boris, your assist is there for recovery and to help stretch the joints etc so a not such a heavy weight is used. Flys should be 10% of your bench so use 14 -15kg DBs and GMs are 40% of your Squat. The amount of Benching and Squatting will take a toll on your body so use these as assisted recovery.

"Boris Commands You"

[tinytraps]

Another crosses too the darkside :twisted:

Bloody awesome mate \:D/ \:D/ \:D/ \:D/

Any plans on competing? Auckland champs arent too far away

[Big john]

11,000? Now that is 8) Mean Maori, Mean.

:ditto:

[steak]

11,000? Now that is 8) Mean Maori, Mean.

was a bit over actually cos i never counted by double serve of creatine loadin at 310 a serve so oops 11620 :oops:

Week 1 - Day 1 - Sheiko 37

Flat DB

5 sets - 10x35kgDBs - comfortable

GMs

5 sets - 5x60kg - will up these later

Hey Bro

Good start to Boris, your assist is there for recovery and to help stretch the joints etc so a not such a heavy weight is used. Flys should be 10% of your bench so use 14 -15kg DBs and GMs are 40% of your Squat. The amount of Benching and Squatting will take a toll on your body so use these as assisted recovery.

"Boris Commands You"

ahh okey dokey....and flys instead of pressing felt good too 8) anyways if Boris commands then Boris gets..thanks mate :nod:

Another crosses too the darkside :twisted:

Bloody awesome mate \:D/ \:D/ \:D/ \:D/

Any plans on competing? Auckland champs arent too far away

churr bro....no plans at this stage. will wait till Im stronger and take it from there.

11,000? Now that is 8) Mean Maori, Mean.

:ditto:

try it bro. was easy peasy :nod: Started a meal every 2 hours hard! the only hiccuop was too much mega milk in one go and suffered a bit of bloat for an hour but it came good in time...note to self ...if your going to drink 2 litres of milk a day spread it out Oportos whole chicken takeaway while driving was a bit tricky too but i managed :grin:

[Viking Power]

Hey Brother,

How did you find the first session, and what 1rm did you load in for each lift?

VP

[Tonka]

Hey Steak,

like OB said with the assists work after the main compound exercises, DB flyers/good mornings/lunges etc they are put in to flush blood into the muscle for recovery reasons. Be wary that week 1-2 always feel good and you start looking to add more etc to your sets, refrain from doing this bro and see the 8 weeks out using the 1RM numbers you began with. Too many people have made the mistake of adding to their 1RM (or using incorrect projected maxes) which will backfire as the weeks continue. Week 3 and 4 is when the soreness starts to kick in and this is when the accumalated fatigue starts working its magic.

GPP days can be done on Tues/Thurs or Sat. Mainly on these days its light assistance work and perhaps some sled dragging. You will know if you need to back off on these 'extra' days so just experiment and find your level of conditioning.

Im looking at your numbers and have you based your 1RM off (180-145-200?). Thats it bro, nice and easy. Im glad you are doing the full volume 8 week program as it sets a good grounding for when your lifts come up and the volume steps up again. Viking Power has made some awesome progress since starting his sheiko cycles and I think he onto his 3rd or 4th 8 week cycle. His adaptation level is growing with each cycle and I think he will be in for some very big lifts this year when he competes RAW, cant wait to see what he does when the equipment comes into play.

Also, forgot to mention, try not to wear your belt on the deads or squats upto 70%. When working with weights from <70% this is the time when you should be trying different things like stance width, foot placement, or bench setup. Ideally you want to establish a process in your lifts where basically everything becomes natural, from putting your gear on, to approaching the bar, to setting up after unracking, breathing control, performing the movement and then reracking the bar. Make sure you make this of competition standard so when you do come to lifting on the platform, its all a natural process no matter what the heck is going on inside you head.

Enjoy bro and I look forward to your progress.

Any questions just flick me and email.

Stay strong

R

[Big john]

try it bro. was easy peasy :nod: Started a meal every 2 hours hard! the only hiccuop was too much mega milk in one go and suffered a bit of bloat for an hour but it came good in time...note to self ...if your going to drink 2 litres of milk a day spread it out Oportos whole chicken takeaway while driving was a bit tricky too but i managed :grin:

fonterra is gonna have much <3 for u in the comming week bro! :pfft:

Bah oportos? nandos chicken fiesta homie!

[steak]

BJ - it was a once off bro and have adjusted back to a much leaner and cleaner option for the next 8 weeks. Sheiko Boot Camp Diet :grin:

Tonka - thanks mate. I will be following the cycle religiously throughout the first 8 weeks and now that you and OB have iron out that final details for me should be sweet. Will leave out any xtra days for the first week as ive come off a pretty intense 3 months training anyway so will just use this first week to adapt. RE the belt - I try to leave it out until i work heavy anyway so what you sday confirms what i have been doing. Thanks heaps for your advice bro!

VP - 1RMs - squat 180, bench 135, dead 210.

Can pull a bit more than that and have done a 140 bench but these were most recent and felt good so will roll with them. Besides they will be going up in 8 weeks bro :nod:

[Grover]

Will be looking on with interest to see how this helps/or not your progress.

Keep up the great work with journal as I'm sure there are others out here also looking on that may find this could be a benefit further down the track

[startinfromscratch]

and hes on the boris!!! nice mate, next time i see you i expect you to have developed a slight speech impediment, and a russian accent. :pfft:

[Old Bull]

ahh okey dokey....and flys instead of pressing felt good too 8) anyways if Boris commands then Boris gets..thanks mate :nod:

Good Stuff Steak, Tonka put a few extra well a lot extra in, many have crashed on this and blame the programme, just stick to the numbers and try things out. Like T said experiment Boris tell people to Experiment with the lighter weight "Not Be Like Robot", but at the sme time he says "Be Like Robot" in training attitude.

[steak]

Cheers OB...the robot was at it today 8)

Week 1 Day 2

Deadlifts

5x107.7kg

5x129

5x129

4x150

4x150

3x162.5

3x162.5

3x162.5

3x162.5

Bench

5x75

5x87.5

5 sets of 4x94.5

Rack deads - knees

5x107.5

5x130

5x130

4x150

4x150

4 sets x 3 x172.5

lunges

5x5x 72.5kg (40% of squat..think thats right?)

Dips

5x5 BW

Body didnt really wake up until I got to the last set of deads and i thought I was going to have shit train but it came good and I breezed through 8)

Will stick to the book this week and may add conditioning in on saturday.

ate 8 meals - 650-750 cals each+ 2 shakes at 610 and creatine sup at 310.

[Big john]

nice one bro :clap:

[Optimass]

5x5x 72.5kg (40% of squat..think thats right?)

giving the ladies something to look at bro ... ( may be some of the boys given the pink bench :pfft: )

Good structure = good results. Wish I was doing as well as you at the moment. :clap:

[steak]

5x5x 72.5kg (40% of squat..think thats right?)

giving the ladies something to look at bro ... ( may be some of the boys given the pink bench :pfft: )

Good structure = good results. Wish I was doing as well as you at the moment. :clap:

thanks bro!

re the lunges....I cant remember the last time a donned the barbell and wobbled out a few sets. and i made sure no-one was looking :shifty: they were actually harder than i tought they were gonna be too :roll: