5/3/1 +10kg bodyweight

[tinytraps]

Sheiko has an accumulative fatigue effect. If you do sheiko 29 back to back week 1 day 1 is alot harder come week 5. Dont be tempted to change your maxes or make it harder. trust in the programme. Where most people f*ck up is they fel its to easy in the start and make it heavier then they end up stopping because theyre too fatigued later on in the cycle.

[mike27]

ok mint! thanx tiny

now for today... was meant to be a rest day.... however...

walking Db lunges x15 steps

medium hurdle hops (side to side) x20

T-Bar row 40kg x15

med and wide chin's x15

incline flys 5kg DB's x12

close grip push up x15

db upright row 5kg x15

seated shoulder press x8 12kg DB's

swiss ball sit-up's x15

russian twists with 5kg plate x15

3 rounds, no rest

on day 2 sheiko tommorow deads etc.

[mike27]

week 1 day 2

warm up spin bike

deads to knees

barx10 full ROM

5@40kg

3@80kg

2x3@95kg

2x3@115kg

4x3@120kg

incline bench

bar x10

6@30kg

6@35kg

6@40kg

6@40kg

shud of gone 45kg for all sets, next week

bench dip as no fucking bars! shit!

10 @ bw

5@bw+10kg

5@bw+20kg

5@+25kg

5@+30

5@+40kg

again.... shud go all at 35kg next week

rack pulls(dead from knees up)

4@85kg

2x3@95kg

2x3@115kg

4x3@135kg

walking DB lunges

20kg DB's 3 sets of 10 steps

again... would go up to 27.5kg DB's.... but their aint any from 20kg-35kg! :twisted:

shit house

no time for the leg raise that were meant to be slotted in, ran out of time. was at 1hr 20mins for above. How much rest is meant to be taken?

[startinfromscratch]

nice work, just catching up with your journal. ITT, If your eats are solid, you will get decent gains off 29, but then if you really wanna increase the big3, do a RV 8 weeker, or even the dave bates RV 12 weeker that i did. and watch your lifts and body grow :nod:

[Big john]

nice work, just catching up with your journal. ITT, If your eats are solid, you will get decent gains off 29, but then if you really wanna increase the big3, do a RV 8 weeker, or even the dave bates RV 12 weeker that i did. and watch your lifts and body grow :nod:

Hey Mike, good to see your giving sheiko a nudge :clap:

Theres some merit in what SFS says. i got my biggest gains off 29 and got a real buzz on for the sheiko templates! 14months buzz! :grin: :pfft: :pfft:

im no expert by any means, but imho i belive the the best way to go would be after this cycle (and if u choose to continue with sheiko), would be to do the higher volumes ie: HV37 and nothing over 8 weeks. and milk every gain! but thats just my 2 cents. Personally i like the shorter cycles..as i found i peaked better than i did doing back to back High volume 37 8 weekers as opposed to dave bates RV 12 weeker (bearing in mind it was an equiped cycle too).

just some food for thought bro, Go hard!

[mike27]

thanks guys!

loving it so far! im liking the structured progression for the 4 weeks and just hitting those 3 main lifts

my focus in the past has not been progressing enough, so this sheiko program is great!

ill have a look at those programs you mention. prolly go into another 4 week sheiko after 29 is finished tho.

Diet is good! big focus for me is to get my bench press up!! :twisted:

[mike27]

had a bit of a sports massage today too :?

brutal! but good. feeling not so sore afterwards

starting a stretching routine this week too. ive never bothered with streching but definatly see the benifits of doing it

so pwo stretch after my sheiko sessions. then sat's ill do a full body stretch routine. ordering a foam roller too and HRM.

lower body plyometrics is on my 'to do' list :nod:

that shud help with chucking around some weights

[mike27]

week 1 day 3

spin bike warm up 5mins

flat bench press

10x bar only'

1x5@45kg

1x5@50kg

1x4@60kg

2x3@65kg

2x2@70kg

2x3@65kg

1x4@60kg

1x6@50kg

1x8@45kg

Slight incline DB fly's

12kg DB's 5 sets of 10

Back squats:

bar x10

1x5@40kg

1x5@70kg

2x4@85kg

2x3@95kg

5x3@105kg

Good mornings:

10xbar only

5@40kg

5@50kg

5@55kg

5@60kg

5@60kg

ill start with 50-55kg for all sets next week

5min spin bike cool down

stretches

ham,chest,calves,prayer post etc

[tinytraps]

Hey bro just a tip, the db flyes and good mornings are meant to be light. There used as stretching movements at the end of a session. I think the rule of thumb is something along the lines of 40% of your max squat? And for flyes 5kgs are more than enough, focus on getting a mega stretch.

And I would recommend doing 32 after 29 so your following a prep cycle with a peak. Chick some vids up of your lifts too, might be a technique issue thats holding back your bench.

[mike27]

ok cheers

ill go light on the GM's and flys. even on day1 too?

[mike27]

begining to be hooked! :nod:

[mike27]

30min pillates routine /stretches

bit of a walk for 20mins

eats for today

late start 10:00am

2c oats

2c blue milk

2x fish oil

1x multi

1x banana

protein shake 30g wpi,3g DAA,5g creatine

12:00

180g fresh terrikhi

2c pasta

1T basil pesto

1x fish oil

1x apple

3:00

rump steak 180g

2c pasta as above

1 apple

6:00

not sure yet

chicken on bbq

rice 2c

2x fish oil

8:00

almonds x20 or so

pre-bed

4x Test Freak

[mike27]

week 2 day 1

spin bike 5mins or so

flat bench

10@bar

1x5@45kg

1x4@55kg

2x3@60kg

5x3@70kg

DB fly's

12kg x10

5kg 4sets of 10

push ups

10

10

10

8

6

front squats

10@bar

2x3@65kg

2x3@75kg

3x2@85kg

1x2@80kg

GM's

10@bar

5 sets of 5 @30kg

stretches full body

[mike27]

dojo training session 60mins

warm up ladders, judo rolls, kicks and jogging

HIIT circuit,box jumps,knee bags,flipping a big heavy bag,burpees,skipping,band pulls. 2 rounds

boxing circuit

jabs,bag work,wall squats,planks etc hooks.

judo throwing technique. hip throws and rolls

games to finish and light stretches

[mike27]

food for today

7:00 coffee

8:00 2c oats 2 cup blue milk

2x fish oil cap, 1x bannana, 30g WPC,water,3g DAA,3g creatine

10:30 4x slices whole grain bread, 1T PB, 1x apple, 1x fish oil

12:15 apple, 30 almonds,bannna

pwo 3:00 wpc 30g 3g DAA, 3g creatine

3:30 2c pasta 120g steak, 1T basil pesto

6:00 salad,fish oil,jacket pots x3, chick thigh x2

1 beer

8:00 or so 20 almonds

pre bed 4x test freak 9:30pm or so

[poos_n_wees]

1 beer

:grin:

Good work on the dojo session! Looks intense :shock:

[mike27]

thanx

it started out full on and great but then lost its intensity towards the end. good session for somthing different tho

[mike27]

5min spin bike

dead to knees

10x bar full ROM

3@80kg

3@95kg

2x3@115kg

4x2@100 started getting a bit of lower back tickles so dropped the weight. was meant to be 4x2@120

flat bench press

10xbar

6@45kg

2x6@50kg

4x6@55kg

db flys flat bench

5 sets of 10 @5kg DB's

dead from pins

8@ bar

4@85kg

4@105kg

2@100kg

as above with back, so stopped early rather than do damage

lunges

20kg DB's 5 sets of 10 steps

stretches

5min spin bike

[mike27]

test freak finishes tonight. another bottle ready to open tho

eats for today so far:

6:00am get up

6:15 coffee with milk no sugar

6:50 2C oats,2C blue milk,1x banna,2x fish oil, 35g wpc,water,flax oil

8-9am train client

9am train me! pre-wo 1 x scoop jacked,water

10:05am pwo 35g wpi,5g creatine,3g DAA,water.

bannna x1, apple x1. 2.5C plain pasta

10:45 or so 30 almonds

12:40 150g steak,2c pasta, 1T basil pesto

4:00 4x slice whole grain bread, 1x bannaa, 35g wpc,400ml blue milk,1Tflax oil

dinner is scheduled for 6:30 or so roast lamb,loads vege etc

8:30 prolly have a snack

9:30 pre bed 4x test freak

[mike27]

week 2 day 3

5min spin bike

back squat

10@bar

5@70kg

4@85kg

2x3@95kg

5x2@115kg

flat bench

12@bar only

5@45kg

4@50kg

2x3@60kg

2x2@70kg

3@65kg

5@55kg

7@45kg

DB flys flat

5sets of 10 @5kg DB's

Back squat

5@70kg

2x5@85kg

4x4@95kg

GM's

5x5 @30kg

stretch work

5min spin bike

[mike27]

2500m row level 7 31-30 spm

60sec rest

spin bike level 11 110-120rpm 12mins

4min cool down

[mike27]

bw today - 87.5kg

re-hash of the diet again

thought i was dropping some fat... havent weighed myself for 2 weeks or more.

3 days per week of sheiko and also 2 sessions a week with my PT class and some cardio = i need to eat more

my diet is clean! still eating a lot, but just gotta get the cals down

may add some crap food at mid morning to up the cals

[mike27]

no sheiko today :evil:

crook stomach for some reason... no idea what from tho

boot camp session is planned for tommorow tho outside in some mud with cargo net's, heavy tyres and rope and sled's

sounds fun!! :?

[mike27]

outdoor group fitness

army styles

warm up jogs,runs and mud crawling

stations with the following

equipment carry over stuff/obstacles

running

fireman carry

80kg tire flip up and back a rugby field

shuttles up the rugby field with a 10kg med ball

weighted sled drags

running around the rugby field with weights and under 2 cargo netts

cool down jog and stretches

done

good session! sumthing different

[mike27]

LOVIN THE SHEIKO

week 3 day 2 (missed day 1)

5min spin bike

decifit deads (presuming these are dead to knee's)??

8@ bar full ROM

2x3@50kg

2x3@60kg

4x3@70kg

light as!! quess its a rest/deload on deads

flat bench

10@bar

5@50kg

4@60kg

2x3@70kg

2x3@80kg only managed 1 full rep. so left it as that, dropped the weight for next set. ill consult the program, maybe i put in the wrong weight?

2x2@75kg

2x3@70kg

flat bench DB flys

5sets of 10 @ 5kg 30sec rest between sets

top deads aka rack pulls aka high deads aka deads from pins :nod:

8@bar

4@60kg

2x4@70kg

2x3@80kg

3x2@90kg

again, light as

5 sets of 10 steps 20kg DB's

stretching....

prayer pose

cobra

quads

calves

hams

5 min treadmill walkies cool down

diet is almost back to spot on, wasnt eating enough, hence why ive dropped some BW.

next sheiko cycle will be spot on. at the mo id love to only train sheiko, but ive also been training my rest days :-s :naughty:

great so far tho