5/3/1 +10kg bodyweight

[poos_n_wees]

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

Mean! Mud crawling even :grin:

Solid workout today Mike. Deficit deads.. From your description, do you lift from the floor and just go up to your knees then back down? How do they help your deadlift?

[mike27]

deads up from the ground

rack pull = on rack safety bars just on knee height

cheers!! :nod:

1rm is 86 for bench and up on that already almost :?

[mike27]

cant wait to see what my bench 1rm will get to soon

im gunna do another 4 week block on shekio after this one, then re-test 1rms on

Bench

Dead

back squat may do front squat too

diet as below, yet to work out macros and have a play with it

8:00AM 2C oats, 2C milk

banana x1

3x scambled eggs

1x fish oil

10:30AM 4x whole grain bread 1T PB

fish oilx1

almonds x25

apple x1

12:30pm 150g chick or beef, 2C pasta or rice,vege

fish oilx1

3:00PM 150g chick or beef, 2C pasta or rice,vege

apple x1

3:45PM pre-wo shake:

30g wpc, jacked or milo

TRAIN 4PM 1x bananana ?

5:00PM-5:30 pwo shake:

30g wpi, 5g creatine, 3g DAA, water

15mins later

50g dextrose, 2T milo, water

6:30PM cho,pro,vege DIFF EACH NIGHT

fish oil x1

8:30PM almonds x25 1 X pottle yoghurt

9:30PM pre-bed

4x test freak or zma

[tinytraps]

Deficit deads = standing on a 1" block or plates to make the pull further

Deads to knees = Pull from the floor pause at the knee for a count then lockout. Helps with speed off the floor and keeping position

Deads from pins = setting the pins below knee level then pulling from there. Helps with lockout.

Why were the dead numbers so low mike? Seems a bit odd :-s Any way good idea doing another back to back I suggest 32 as its the peaking cycle. Smash it!

[mike27]

cool thanks TT

so dead to knees, hold, then continue up to full ROM??

decifit deads make sense now, they were programmed in for todays session.

dead from pins im all sorted with :nod:

yeah numbers were low! bench i had to drop back a bit as couldnt move the prescribed weight :cry: too much boot camp the day before! :?

ah well, from next week im all free to have my week 'sheiko' friendly :twisted:

this 4 week program is a good start and can really nail the next round!

did my measure up tonight

added 1cm to chest and 1cm to top arm \:D/

[mike27]

oh yeah and dead weights were just as prescribed

next weeks plan looks pretty loaded and heavy so may be a 'de-load' week?? technique week?

[tinytraps]

Yup deads to knees pause then lockout. much harder that way! ea might pay to dial your max back a bit, recovery will be hard with your boot camp sesh and with the sheiko. Maybe up the eats :wink:

I think yourve made a calc mistake brah.

Working off a 160 dl max and 80 bench

today should of been

deficits up to 105x3x4

bench up to 65x2x3

rack deads 145x2x3

[mike27]

ahh just worked that out too

cheers

160 1 rm dead

140 back squat

86 bench

no wonder i cudnt lift those bench sets today and the deads were way too light. lesson learned

[mike27]

boot camp was a 1 off. all the last few non sheiko sessions were 1-off's.

good fun tho. tommorows session is a circuit in the gym :roll:

[mike27]

week 3 day 3

treadmill 4% incline walk 6.5km phr 5mins

back squat

8@ bar

5@70kg

4@85kg

2x3@100kg

5x3@115kg

bench

10@ bar

5@45kg

4@50kg

2x3@60kg

7x3@70kg

DB flys

5kg db's 5 sets of 10 30 sec rest

incline DB press ??

12kg db's 5 sets of 4

standing GM's

35kg x 5 x5sets

stretch routine

done

[mike27]

95kg 10% BF mid december 2011

bench- 100kg current 1RM - 86kg

dead- 180kg current 1RM - 160kg

leg press- 300kg current - sets to 200-210kg

back squat- 160kg current 140kg

front squat- 100kg current 90 prolly

wg chins-25x current 15-17

6 pack!

update on my goals :nod:

[mike27]

cardio session

5000m row level 7

60sec rest

6km spin bike level 6

32mins HR got to 163

[mike27]

last week #29!!

[morattigirl]

Yup deads to knees pause then lockout. much harder that way!

God yes! I remember doing these and holy farrrk you get abit of the ole shaky shaky legs lol, hard core 8)

So last week this week huh Mike, then deload and TEST! \:D/

[mike27]

yeah dunno if ill test my 1rm's just yet.

having a week off sheiko and doing cardio and some weights circuit. then sheiko #37 or 32 i think

ill just put in my estimated 1rm's

[mike27]

week 4 day 1

5mins spin bike

back squat

bar only x8

5@70kg

4@85kg

2x3@100kg

5x3@115kg

bench

10@bar

5@45kg

5@60kg

5x4@65kg

DB flys

7kg 5 sets of 10

bench dips, no bars

8 with 35kg worth of plates on legs

8 w 40kg

8 with 40kg

8 w 40kg

8 w 35kg

front squats

2x5@55kg

2x4@70kg

1x1 @85kg

gm's standing

35kg 5 sets of 5

stretches

[drizzt]

yeah dunno if ill test my 1rm's just yet.

Why's that bro? Just curious mate

I also see that you skipped day 1 last week, and then did a circuit the next day :shock:

Just MHO, but if you're feeling crap, that's kinda the design of Sheiko - to fatigue you cumulatively through the workouts. You either push through the crap feelings, or - at worst, I would've thought - postpone the day, I wouldn't miss it altogether... (unless something was seriously wrong of course) First bit of advice is I'd probably resist the urge to do the extra training you're doing, and focus on Sheiko fully. GPP days are fine - heck, even encouraged - but only if the extra workouts don't interfere with your prescribed stuff.

Sorry if I'm missing something from the rest of the thread, just skimmed the past page

ill just put in my estimated 1rm's

If you're doing another Sheiko, I'd strongly suggest you do the test as prescribed at the end of this cycle, and use the numbers for the next one. Estimated 1RM never seem to end up well - too low, and the gains aren't as good as they could be. Too high, and you miss reps. Even if it's an informal, hit the gym on a spare day and smash what you can in one session kinda deal (I did this leading into the 12 week RV Sheiko last year).

Anyway, good luck bro, and train hard

[mike27]

missed that day as had a crook stomach

and the circuit or extra 'non sheiko' training's are for my course

i agree with you on concentrating on sheiko and doing that only, but had to do those sessions. 1 more tommorow and then im free to go all sheiko

1rms.... i cud test next week i quess, between the 2 sheiko programs

planned for the week is some plyo's and light weights,stretching,foam rolller etc. maybe a spin class.

i just thought ive doing shekio 37 or 32 before re-testing, didnt think my 1rms would go up too much

quessing they will tho! :nod: :grin:

[drizzt]

Ah sweet bro, all good, didn't realise they were compulsory ones :nod:

You could surprise yourself with your 1RMs going up mate, at least you'll have a better idea of what you're capable of when setting the weights for the next cycle

[mike27]

yeah very true

115 on the squat feels quite light now, deads getting that way too

:nod:

[mike27]

although im glad i wasnt under a bar during those quakes!!

[mike27]

week 4 day 2

5mins spin bike

bench

10@ bar only

5@45kg

4@50kg

2x3@60kg

2x3@70kg

3x2@72.5kg

WG chins x8

WG chins x8

BB bent row bar only x15

CG chins x10

bb bent row 30kg x10

cg chins x9

bb bent row bar only x15

that was light weights instead of prescribed deads as my back is a bit sore from front squats. think i strained it. lower right side

bench again

5@45kg

5@52.5kg

4x5@60kg

DB flys

4 sets of 10 @ 7kg

1set of 10 @5kg nice and slow and stretching

cobra,prayer pose,quads,hams,calf stretch

5mins spin bike cool down

flexibility is getting way better now, i can nearly touch my toes with locked knees! :nod:

another 2-3 weeks shud see it done!

[mike27]

surprise 2nd workout for the day..... :?

for my course

got in all my food straight after the shekio session tho which is the crucial session. then this one 2hrs later

circuit stlye:

overhead squats with 10kg plate

med ball chest throw against wall. 10kg med ball

standing bb mill press 20kg bar

large hurdle hops

kettle bell high pull 8kg

1min each station for as many reps as poss.

then 5mins rest

then through again

DONE!

165 total reps on 1st round

132 on 2nd round

buggered from my first workout!

[morattigirl]

circuit stlye:

overhead squats with 10kg plate

med ball chest throw against wall. 10kg med ball

standing bb mill press 20kg bar

large hurdle hops

kettle bell high pull 8kg

1min each station for as many reps as poss.

then 5mins rest

then through again

DONE!

165 total reps on 1st round

132 on 2nd round

buggered from my first workout!

Ha doesn't a 60 seconds take FOREVER when you're doing this type of training!!!

Nice Mike :clap:

[mike27]

yeah was fun even as a 2nd workout for the day lol

no week 4 day 3 sheiko as ive headed south to see my sis.

rest days fri,sat,sun

some explosive training on monday and a gym circuit tues. then into 1rms for #37