Mind over Macros

[steak]

Week 4 Day 1

Squat

5x90kg

4x110

2x 3x126

2x 3x145

5x 2x155 (was supposed to be only 3 sets but I misread the programme and did 5 :doh:

Bench[/b

5x67.5

4x82.5

2x 3x95

5x 3x110

Squat

5x90

4x110

2x 3x130

4x 2x145

Assist

Flat DB Flyes

5 sets x 10 x 25lbDBs

Dips

5x8

Standing GMs

5x5x75kg

Alls good in the hood 8)

[teamfatboy]

Sounds like you got over the Week 3 blues ?

[Old Bull]

5x 2x155 (was supposed to be only 3 sets but I misread the programme and did 5 :doh:

Bro it Happens, sometimes you are that stuffed sets and reps are well you know.

Alls good in the hood 8)

Good to hear :clap: :clap:

[steak]

Sounds like you got over the Week 3 blues ?

yeah mate...back in the groove again. I cant remember the last time I was run over by a bus. It was reassuring to know that I was supposed to feel like junk though.

5x 2x155 (was supposed to be only 3 sets but I misread the programme and did 5 :doh:

Bro it Happens, sometimes you are that stuffed sets and reps are well you know.

cant do any harm and I didnt realise until I ticked off the 5th they were flying up anyhow 8)

[Big john]

it'll be interesting when ya done the 8 weeks how much tonnage youve pulled bro....keep it up and keep feeding that black hole :nod:

[steak]

it'll be interesting when ya done the 8 weeks how much tonnage youve pulled bro....keep it up and keep feeding that black hole :nod:

yeah I could go add it up but that would spoil it at the end...besides a ways to go yet mate :wink:

added some conditioning today as my week gets busy later and I may not get the chance

Lat pulldowns

DB Rows

Overhead press

rear delts

bicep curl

abs

calfs

rotator trisets

round and round huffin and puffin...I cant wait to get back to my squats, bench and deads thankyou very much

[steak]

Week 4 Day 2

Bench

5x67.5kg

4x81

2x 3x95

2x 3x110

3x 2x115

Deads

4x110

4x130

2x 3x152.5

2x 3x172.5

3x 2x182.5

Bench

5x75

5x90

4x 4x102.5

Flat DB Flyes - 5x10x25lbDBs

BB Lunges - 5x5x75kg

Deads at 180 were tough. The lack of pulling in this prog has been lurking in my mind but I did do conditioning last night so will not call it as bad. Lunges too were tough tonight but knees are a little sore from the squatting and again conditioning work last night may not have been the best call. I laugh at myself when I see some of these sessions on paper and think I will blast through it and it takes twice as long as thought. Fool

Eats good - holding 130kg.

Next train is friday and some more work at 80% for squats which Im loving.

Bring it :twisted:

[Old Bull]

Deads at 180 were tough. The lack of pulling in this prog has been lurking in my mind but I did do conditioning last night so will not call it as bad. Lunges too were tough tonight but knees are a little sore from the squatting and again conditioning work last night may not have been the best call.

Accumulated fatique intensity up this week volume down, any more pulling and you would be really smashed, the volume of squatting in this programme has an effect on your back, sumo relieves some of that work so just bear with it.

I laugh at myself when I see some of these sessions on paper and think I will blast through it and it takes twice as long as thought. Fool

Yeah Bro,

The paper lies

Even when you think you are not taking long between sets it still takes nearly 2 hours.

[Viking Power]

Hey Steak

OB is right mate, If I was you Big Guy I would leave that extra cardio during the week out until first cycle completed so you now where you are energy wise brother - alright on saturday as you have sunday to rest mate just a thought bud.

Awesome training man keep it up. :clap: mass monster

[steak]

Yeah..thats what Im gonna do. i had been doing saturday only but im screwed this week for time so tried a tuesday. Needless to say my respect for the programme has grown a little more 8)

[nate225]

Yeah..thats what Im gonna do. i had been doing saturday only but im screwed this week for time so tried a tuesday. Needless to say my respect for the programme has grown a little more 8)

LOL another man has been caught out by Sheiko's ability to lull him into a false sense of security! From most programmes I've seen the volume creeps up, then WHAM!! Smacks you right between the eyes!

Keep with it, as someone mentioned earlier maybe back out extra cardio etc. One guy here found the same & went on to add some rediculous amount to his total in 13 weeks (50-60kilos from memory). He also stacked some good mass on in the process.

Go hard Comrade! :grin:

[startinfromscratch]

LOL another man has been caught out by Sheiko's ability to lull him into a false sense of security! From most programmes I've seen the volume creeps up, then WHAM!! Smacks you right between the eyes!

Keep with it, as someone mentioned earlier maybe back out extra cardio etc. One guy here found the same & went on to add some rediculous amount to his total in 13 weeks (50-60kilos from memory). He also stacked some good mass on in the process.

Go hard Comrade! :grin:

awesome!! when my wendlers stalls, im eyeing up 29, tho i think my conditioning (lack of) would stop me in my tracks... what 'tweaks' are made to the template you and VP are running? or is it secret squirrel? ive already got the spreadsheet for all sheiko temps, just thought itd be a good comparison?

[nate225]

LOL another man has been caught out by Sheiko's ability to lull him into a false sense of security! From most programmes I've seen the volume creeps up, then WHAM!! Smacks you right between the eyes!

Keep with it, as someone mentioned earlier maybe back out extra cardio etc. One guy here found the same & went on to add some rediculous amount to his total in 13 weeks (50-60kilos from memory). He also stacked some good mass on in the process.

Go hard Comrade! :grin:

awesome!! when my wendlers stalls, im eyeing up 29, tho i think my conditioning (lack of) would stop me in my tracks... what 'tweaks' are made to the template you and VP are running? or is it secret squirrel? ive already got the spreadsheet for all sheiko temps, just thought itd be a good comparison?

If you want tweaks Dave Bates is the man. (he programmes Sheiko type stuff for Eric Talmant as well as a bunch of local lifters)

[steak]

I'm not sure what or if my 37 has been tweaked or not. Im used to more overhead lifting and pulling in my training so its a bit of culture shock not doing it at all/as much but I added it to my conditioning day and so far no negatives except doing cond work midweek :roll:

Im just following the template I have (VP too) to the letter being a sheiko virgin but as I plan to run them back to back I would imaging Id be looking for adjustments once I test and retest and complete a few cycles. But for now its enough staying on top of the volume, new training structure, fatigue, diet (which i have tightened up a bit now im comfortably sitting on 130kg), recovery and the general focusing on the great scheme of things trying to build a good base strength.

Bates has done plenty of time with sheiko lifters by the sounds of things and it seems (cos i read it on the net) that the sheiko lifters are getting the best results so he'd be a great source for any adjustments. Powerhouse too have great thread running where Humphrey clearly lays out some of the principles. Although its early days for me I can already feel good change like I have not had before 8)

[ohjoshua]

I definately find it hard not doing much pulling or over head pressing...

im just scared of my shoulders rounding forward and my back dissapearing.

[nate225]

I'm not sure what or if my 37 has been tweaked or not. Im used to more overhead lifting and pulling in my training so its a bit of culture shock not doing it at all/as much but I added it to my conditioning day and so far no negatives except doing cond work midweek :roll:

Im just following the template I have (VP too) to the letter being a sheiko virgin but as I plan to run them back to back I would imaging Id be looking for adjustments once I test and retest and complete a few cycles. But for now its enough staying on top of the volume, new training structure, fatigue, diet (which i have tightened up a bit now im comfortably sitting on 130kg), recovery and the general focusing on the great scheme of things trying to build a good base strength.

Bates has done plenty of time with sheiko lifters by the sounds of things and it seems (cos i read it on the net) that the sheiko lifters are getting the best results so he'd be a great source for any adjustments. Powerhouse too have great thread running where Humphrey clearly lays out some of the principles. Although its early days for me I can already feel good change like I have not had before 8)

Humphrey works with DB for programming (or has done in the past) but is a very clued up guy. Ask him what changes he's made and the impact of these.

[nate225]

I definately find it hard not doing much pulling or over head pressing...

im just scared of my shoulders rounding forward and my back dissapearing.

LOL - have you seen the russian lifters?!

It is a culture shock though. But if your lifts go up its for the better.

[steak]

I definately find it hard not doing much pulling or over head pressing...

im just scared of my shoulders rounding forward and my back dissapearing.

LOL - have you seen the russian lifters?!

It is a culture shock though. But if your lifts go up its for the better.

Im relying on that

[steak]

Week 4 Day 3

Squat

5x90kg

4x108

2x 3x127.5

6x 3x144

Bench

5x67.5

4x82.5

5x5x95

Flat DB Flyes

5x10x25lbDBs

Dips

5x8

Seated GMs

5x5x75kg

Weekly round up

Squats are feeling really good(why havent I ever squatted twice a week religiously before!), bench has come back to be more in line with where I feel it should be, which only leaves deads which were hard this week despite the fact there was not much work to do. I may have stuffed this by doing conditioning on tues instead of saturday..in which case a lesson learnt. Recovery is good, no real niggles and happy enough with the moderate volume for the week which was only...

Squat - 10440kgs

Bench - 10139

Deadlift - 3978

Eats have been tidy enough and I had the cheat meal of the week tonight with the meatiest burger a Wendys drive-thru could offer washed down with 1 litre of shake and my 4 left over spuds from the day

Videod some squats this week too and have now corrected an issue I had with setup and my step back which was too staggered. Anyway now its sorted and my squat has improved for it.

Looking forward to week 5 8) and training again on monday. Thanks for all the helpful comments and support :nod:

[teamfatboy]

Weekly round up

moderate volume for the week which was only...

Squat - 10440kgs

Bench - 10139

Deadlift - 3978

:shock: :notworthy:

An inspiring read Cap'n, as always. Good luck with next week. :clap:

[Old Bull]

Squats are feeling really good(why havent I ever squatted twice a week religiously before!), bench has come back to be more in line with where I feel it should be, which only leaves deads which were hard this week despite the fact there was not much work to do. I may have stuffed this by doing conditioning on tues instead of saturday..in which case a lesson learnt. Recovery is good, no real niggles and happy enough with the moderate volume for the week

Good end to the week Bro,

And the weekly analaysis is a good way to create data feedback on each cycle. I run back through my previous cycles and compare notes to todays analaysis. Once your conditioning picks up which the first cycles give you plus the added GPP you will notice the change in your workouts.

Videod some squats this week too and have now corrected an issue I had with setup and my step back which was too staggered. Anyway now its sorted and my squat has improved for it.

One of the better tools, I video where and when I think I need too, look at the set correct what I need to do for the next set.

Good stuff with the squat improvement and the weekly analaysis.

Keep up the Great Work

PS dammm no Wendys in WellyWood

[steak]

Week 5 Day 1 - how time flys...

Squats

3x90kg

3x1110

2x 3x127.5

3x 2x135

Bench

3x67.5

3x82.5

2x 3x95

3x 2x102.5

and that was all Boris wanted before he tests me on wednesday so I helped one of the boys with some board work, a gurl with some squats and chewed the fat for 10 mins

[Viking Power]

Week 5 Day 1 - how time flys...

Squats

3x90kg

3x1110

2x 3x127.5

3x 2x135

Bench

3x67.5

3x82.5

2x 3x95

3x 2x102.5

and that was all Boris wanted before he tests me on wednesday so I helped one of the boys with some board work, a gurl with some squats and chewed the fat for 10 mins

Hey Brother,

Look forward to seeing your results wednesday night mate good luck brother.

VP

[Old Bull]

Week 5 Day 1 - how time flys...

Squats

3x90kg

3x1110

2x 3x127.5

3x 2x135

Bench

3x67.5

3x82.5

2x 3x95

3x 2x102.5

and that was all Boris wanted before he tests me on wednesday so I helped one of the boys with some board work, a gurl with some squats and chewed the fat for 10 mins

Hey Brother,

Look forward to seeing your results wednesday night mate good luck brother.

VP

Ditto with Comrade VP

[steak]

Cheers fellas. I may vid it depends how busy the den is :wink: