Mind over Macros

[steak]

hey what number sheiko are you doing steak ?

37 high volume unequipped back to back :twisted: Will switch to low volume after this though :roll:

[Luigi]

hey what number sheiko are you doing steak ?

37 high volume unequipped back to back :twisted: Will switch to low volume after this though :roll:

unequipped ? why does it say up there ^^ that you were wearing suit bottoms ?

[steak]

hey what number sheiko are you doing steak ?

37 high volume unequipped back to back :twisted: Will switch to low volume after this though :roll:

unequipped ? why does it say up there ^^ that you were wearing suit bottoms ?

I tacked that on to one session after I had used the car jack to open the legs up on the suit seen as I have grown a few cms in my legs form all the squatting. I was feeling good and had some time to spare. Other than those few singles it has been unequipped on both cycles ...belt and knee wraps on the heavier squats and wrist warps on the the heavier benching.

[steak]

Going to log my recovery work/GPP/conditioning from now to get it all sorted.

today

lower back stretch 3x30s

glute 3x30s

hamstring seated 2x30s

standing foot raised 2x30s

quad 2x30s

calf 2x30s

pec 2x30s

tricep 2x30s

delt 2x30s

arch over small foam roll 2x30s

over foam roller 2x20s hard couldnt touch butt and traps together on bench

foam rollering back 20 passes upper and lower

[SoaringSwine]

hey what number sheiko are you doing steak ?

37 high volume unequipped back to back :twisted: Will switch to low volume after this though :roll:

I gotta disagree with this. If are well conditioned enough to handle full volume templates you should continuing using them! As one progresses with Sheiko they should be able to handle more volume. The various rated lifter, the CMS/MS and MSIC cycles are increase in volume as the skill of the lifter increases.

[steak]

hey what number sheiko are you doing steak ?

37 high volume unequipped back to back :twisted: Will switch to low volume after this though :roll:

I gotta disagree with this. If are well conditioned enough to handle full volume templates you should continuing using them! As one progresses with Sheiko they should be able to handle more volume. The various rated lifter, the CMS/MS and MSIC cycles are increase in volume as the skill of the lifter increases.

Your not the first to mention this to me mate....But but but.... Dave Im a walking train wreck!...naa...but the knees have had a hiding from the back to back and I live with elbow tendonitis and more recently a tender left delt. The workload in itself is not too much I was thinking more along the lines of injury prevention. I have never really had any sound plan in place for prehab, cond and GPP more done it by feel but sadly I think this is not doing it. Old Bull is helping me with a few ideas though.

Is there really that much need to be using the high volume when a little less is getting results like some of our fellow comrades seem to be doing well on? Im not sure but would be happy to carry on discussion on the matter for the betterment of all :nod:

[Grover]

Impressive none the less, but yeah watch the injuries

Keep it up

[tinytraps]

I personally love the reduced volume cycles that dave bates and eric talmant have set up. Basically your doing less work for similar/same results as the full volume cycles. IMO milk the reduced volumes for as long as you can then switch to a full/increased volume cycle.

[Viking Power]

Hi Brother I started my first low volume cycle but missed my test day not blaming this to be the bees end and all cause I had alot of other things to consider why I didn't get it also, but it was my first miss on a test day since starting sheiko and I was pissed off, for me things need to be prefect.

I have changed back to our full volume cycle again because I thought personally where I am at the moment I need more work to increase my PB's at the end of each cycle the tin is just flying again which is good and that's what I like or anyone to come to think off it would want to happen.

Others that are using larger amounts of tin maybe need more recovery time as the full volume might be to much of an overload for them, hence the low volume programs would work well for them and I'm talking about people with total's over 850kg IMO cause if you take 80% of a 100kg as your 1rm it would be = 80kg working set which is still quite high close to your max but not that heavy or taxing in the scheme of things compare to, 80% of 340kg = 272kg a bit of a difference aye for your working set even though percentages are the same in both programs reps are 3 with 2 or 3 sets low volume compare to high volume 5 sets of 5 reps imagine doing that at 272kg and try an recover in one night off training probably couldn't .

So on that I would only go back to low volume now if 1/ I was coming back from injury or 2/ well there is no 2 if my total was under 850kg.

I will go down this road again when my total is up around that mark and try it out this is just my observation so far and like all things every one is different good luck brother.

VP

[steak]

You know VP I like the sound of that. Im handling the volume OK but I dont have a sound prehab plan in place thats doing it for me. Hell I even enjoy training for 2-3 hours and I love the structure of sheiko even though there ha sbeen times Ivce cursed it as I stagger back for the 2nd round of squats or deadlifts :twisted:

also something haoppened tonight that makes me a firm believer in the HV template (provided I take care of myself that is) and that was watching my TP add 10kg to his total with ease on a 95% skills assessment. I know his numbers weren't fudged around with to start cos I put him through his 1RMs and watching the bar move quckly and seemingly lightly in his hands I couldnt but help acknowledge just how well the HV template works :nod: Dont get me wrong it can drag you to the edge and dangle you there for a week but at the end all is well and you have a bigger total:lol:

[steak]

Week 5 Day 2 - Skill Assessment 95%

Squat

Wont bore you with all the prelim sets at 50-90%

90% - 180kg was supposed to be 175kg but rounded up. Flew up but could have been deeper. May have got pinged for depth..woill c`heck on the vid footage when I sort it off camera.

95% - 185kg. Took longer on the descent and went deep - flew up. Good lift

Bench

90% -130kg - good set up, flew up.good lift

95% - rounded up to 140kg - not so good and a bit shakey as I paused too long I think and it got shakey as the triceps kicked in. Went back and did it again for good measure and it was quite a bit better although Im still fighting the butt wanting to rise off the bench. Im pretty sure it was a good lift though.

Deadlift

90% - 210kg - flew up

then because of a misload on the bar by TP which I didnt notice till I was unloading it I did 230kg and it flew up.

Summary

Squats - Im happy with for now. Just keep them deep and fast and all will be well :twisted:

Bench - Ive got some work to do here. Will talk with Tonka on sunday. They feel a bit weak but I have made some changes to set up this time round so maybe its just taking a while to adapt.

Deads - feel pretty good about a gain here from last cycle on test day in 3 weeks.

Will put some vid up later.

[Old Bull]

also something haoppened tonight that makes me a firm believer in the HV template (provided I take care of myself that is) and that was watching my TP add 10kg to his total with ease on a 95% skills assessment. I know his numbers weren't fudged around with to start cos I put him through his 1RMs and watching the bar move quckly and seemingly lightly in his hands I couldnt but help acknowledge just how well the HV template works :nod: Dont get me wrong it can drag you to the edge and dangle you there for a week but at the end all is well and you have a bigger total:lol:

First cycles are always big gains even the second but after that you have work for it, HV is ok but LV more intensity is good to, it will take awhile for you work out what suits you. Foe me Reduced Volume but higher intensity works well, younger seem to go well on HV. Another 2,500 squats 6 months and you will have a better gauge on what works well for you.

Should have something sorted for you in the next couple of days

Well done today Steak, misloads are good when you get them, and a good idea taking the weight again that is what Skills is for, having another shot if things are not right.

OB

[steak]

Thanks OB 8)

Today was some more recovery stuff

partner hamstring stretch 2x30secs

glute stretch - 2x30s

groin - 2x30s

lower back 2x30s

quads - 2x30s

calf - 2x30s

foam roller - hams/quads - 10 passes each x2

pec stretch - 2x30s

Dizenzo rows - 2x12 light

YTWL - 3 sets 3 reps per letter

forearm and tricep stretch to ease elbow tendonitis - dreaming :twisted:

[Viking Power]

Awesome test day D

yeah your are right I would sell my soul on our 8 week high volume program as stated above, I have only had great success with it so far hence the reason why i have gone back to it, you sort of get a feel what is good and maybe not so good its probably a mind thing but it has an impact on how I train anyway.

What ever you choose to do go hard mate only you can no what will work for you.

I believe with me saying that alot of it is in the mind and just believing in what you are doing while seeing results from it see you on Sunday mate.

VP

[tinytraps]

Nice skills bro :nod: Your coming along quite nicely! Catch you sunday brah

[Beef]

hey steak, those are some solid lifts you've got there. good to see a man in his forties still going hard at the gym. I hope i'm still lifting when i'm your age!

I think I might of seen you round at the auckland powerlifting champs.. were you the guy with the camera who was constantly eating?

cheers,

beef

[steak]

hey steak, those are some solid lifts you've got there. good to see a man in his forties still going hard at the gym. I hope i'm still lifting when i'm your age!

I think I might of seen you round at the auckland powerlifting champs.. were you the guy with the camera who was constantly eating?

cheers,

beef

churr Beef! There was a few of us on the bleachers with nose bags...but yeah bro moe than likely. Should have said gidday :nod:

[startinfromscratch]

hey steak, those are some solid lifts you've got there. good to see a man in his forties still going hard at the gym. I hope i'm still lifting when i'm your age!

I think I might of seen you round at the auckland powerlifting champs.. were you the guy with the camera who was constantly eating?

cheers,

beef

ahaha!!!!!

man all you nzbb'ers are too shy!

[Beef]

hey steak, those are some solid lifts you've got there. good to see a man in his forties still going hard at the gym. I hope i'm still lifting when i'm your age!

I think I might of seen you round at the auckland powerlifting champs.. were you the guy with the camera who was constantly eating?

cheers,

beef

ahaha!!!!!

man all you nzbb'ers are too shy!

haha :oops:

nah, i wasn't even a member on here back then. had been reading a lot of threads on the site before I finally decided to create an account

were you there too, SFS?

[startinfromscratch]

hey steak, those are some solid lifts you've got there. good to see a man in his forties still going hard at the gym. I hope i'm still lifting when i'm your age!

I think I might of seen you round at the auckland powerlifting champs.. were you the guy with the camera who was constantly eating?

cheers,

beef

ahaha!!!!!

man all you nzbb'ers are too shy!

haha :oops:

nah, i wasn't even a member on here back then. had been reading a lot of threads on the site before I finally decided to create an account

were you there too, SFS?

lol yep, i was the skinny c*nt with the tatts, also had a camera, and also had 2 meals there

[steak]

Week 5- Day 3

To be honest I nearly didnt train. I felt roasted as :twisted: Sore front delts, sore legs, headachy crap going on but Im glad I did as I feel better for it...this damn sheiko is odd...it screws with you

Squat

3x100kg

2x 3x120

2x 3x140

4x 2x150

Bench - a little by feel but stuck to the numbers and it seems to have worked out alright...so farandI would have stopped if it had felt any worse. Again just when you feel like dung and you expect the bar to be heavy it flys up. Widened the grip another 1/2 a finger tonight.

3x80kg

2x 3x95

6x 3x110

Flat DB flyes and front DB raises - light supersets - 5 sets each x10

Seated GMs - squat box - 5x5x80kg

Weekly Summary

Volume - Sq - 7200kg

B - 6000

D - 1500

Low volume/intensity up and considering I feel a bit worse for wear and have been nursing a delt along Im not going to complain Skills went OK but Im wary of using that as a gauge, bodyweight snuck up 1/2 a kg and eats have been pretty good considering Ive had some famdamily visit for a few days. Although I did sneak in a hell cheat meal last night :grin: including a double helping of dessert which included 1/2 a cheesecake and 1/2 a litre of icecream :oops: Once in a blue moon stuff :shifty:

Next train - sunday...at Miada where I will push the schedule forward a day and then put a decent conditioning day in on monday or midweek along with my recovery work...**hint hint OB :grin: if you get the time mate

[tinytraps]

Always love the weekly summary bro, might steal it :pfft: Im convinced that the more f**kd you get during the cycles the better your going to be afterwards.

[steak]

tend to agree with ya bro...although Im more injured indian than taxed indian at the moment but even that is hard to tell apart low volume weeks coming up 8)

Today

Total Band GPP. All exercises done with doubled reds, blues and a combo of both...some where just plain ole tough especially at full stretch

A combination of rows, presses, pulls, pull aparts, raises, curls and crunches :twisted: some supersetted, a back giant set, a band strip set and finished by pinning myself to a bench with a band and cruching against it...was tougher than I thought it would have been and I got a bit of pump off it :oops:

sorry...I digress. Eats have been good after a bit of a blow out during the week and I hope to be a little closer to 140 on monday at weigh-in. the usual nutro has been filling the tank with a little more chook going in due to a special at Butcher Jacks. Choc milk has be subbbed off and banana milk subbed in, tuna and salmon may get a run in the game but red meat and chook breasts are preforming well and the nutro management would like to see them stay. :grin:

Miada squat/bench/squat session tomorrow :twisted:

[Viking Power]

hahahaha awesome picture Steak don't be turning BB on us now LOL

[steak]

wash your mouth out!