5/3/1 +10kg bodyweight

[Big john]

cheers steak :grin:

meal this arvo:

whole chicken from supermarket

2C pene

1Cwhite rice

1x moro bar

1x tub mammoth yoghurt

water

took a bit of eating but smashed it down lol! \:D/

good gains bro! and good munching!

[startinfromscratch]

cheers steak :grin:

meal this arvo:

whole chicken from supermarket

2C pene

1Cwhite rice

1x moro bar

1x tub mammoth yoghurt

water

took a bit of eating but smashed it down lol! \:D/

fucking good work bro! :nod: :nod: :nod:

[teamfatboy]

1RM's back squat

140kg x1 previous 1rm 4weeks ago

160kg x1 slow to lower then cant get back up

155kg x1 as above

150kg x1 :nod:

155kg x1 :nod:

done new 1RM= 155kg back squat

time to eat!

10% gain on back squat equals well-deserved feed!

nice work - well done :clap:

[mike27]

cheers guys!

its amped me up to train harder! good times

[mike27]

this is fucking nuts! go SHEIKO!!! :nod: :grin:

SO STOKED!

spin bike warm up 5mins

1RM testing....

deads

bar x8

8@60kg

3@100kg

1@140kg strapped on :twisted:

1@150kg

1@160kg previous 1RM light,went up easy :shock: 8)

1@170kg

1@175kg

1@177.5kg :grin: prolly could of smashed out the 180, but i didnt wanna injure myself, so left it there for now

17.5kg gain in 4 weeks is a awesome effort so not risking going too far

overall VERY happy with results so far

rest day tommorw and loading up on food

sheiko #37 starts monday :twisted: \:D/

[teamfatboy]

Wow, congrats Mike... 10% improvement in four weeks :clap: :notworthy: - and now you're at 2xBW deadlifts!

All that time and effort has paid off - bet you'll be looking forward to #37 :nod:

[mike27]

f*ck yeah

going in strong for #37

with this 4 week block i can really concentrate on it and go all out

[startinfromscratch]

mean bro!!! russian programming ftw :nod: :nod: :nod:

[mike27]

ftw = for the win? :-s

[startinfromscratch]

ftw = for the win? :-s

:nod:

[bang_bang]

thats some decent gains mike congrats :clap:

i think im gonna have to give this sheiko thing a go :twisted:

[mike27]

do it mate!! :nod:

just nail ya diet and you'll get great results

[drizzt]

Good work bro :clap:

[mike27]

righto.... :-s

Sheiko #37

WEEK 1 DAY 1 :nod:

SPIN BIKE 5MINS

Bench press

10@bar

5@50kg

2x4@60kg

2x3@74kg

5x3@80kg

back squat

10@bar

5@80kg

2x5@95kg

5x5@110kg

DB flys

10@7kg

4x10 @5kg shud of gone 5kg for the lot

bench again.... :nod:

6@50kg

2x6@65kg

6@60

6@60

6@65kg

5@65kg

GM's standing

30kg 5x5

thre in sum broom stick dislocations to try them

stretches

quads,calfs,hams,cobra,prayer,chest etc etc

good session nearly 1hr 45 as i needed quite a lot of rest to recover. on the later sets 3mins or so

overall not too bad, although i had to drop the weight or reps on the 2nd bench session.

food time!

[Big john]

thats a pretty quick sesh on #37, standards usually 2hrs+ :pfft: nice bro

[morattigirl]

Just caught up Mike, awesome results on testing dude! :clap: 8)

[runveerun]

thats a pretty quick sesh on #37, standards usually 2hrs+ :pfft: nice bro

I did day 1 week 1 last week and it took me 2 hours :shock:

Great gains already on le sheiko well done! :clap:

[red machine]

good going mate, speed sheiko is key i always battled 37 around 1.15 good for the heart....

[mike27]

thanks all!

onwards and upwards!! 8) \:D/

[mike27]

week 1 day 2

brutal to say the least

time = 1hr 50 all up

5mins spin bike

deads

8@bar

5@90kg

2x5@106kg

2x4@124kg 1 set done then back got a 'twinge' so stopped it here

4x3@133kg as above didnt complete prescribed reps and sets

incline bench light

1x4@30kg

5x4@35kg

Dips

1x5@bw

4x5@bw+10kg plate

deads from boxes

prescribed:

5@90kg

2x5@106kg

2x4@124kg

4x3@142kg

actual: as above back prob, so i went light

8@60kg x 3sets

80kg x 3reps x 4sets

DB walking lunges

10steps @20kg

10steps @22.5kg

10steps @25kg

10stesp @27.5kg

10steps @30kg

3x10 leg raises

1000m row

full body stretching

[mike27]

solid sessh today! felt good, squats felt light

all prescribed reps and weights were completed!

treadmill warm up 5 min jog/run

bench mission:

Bar only x10

7@50kg

6@55kg

5@60kg

4@65kg

2x3@70kg

2x2@75kg

2x3@70kg

4@65kg

6@60kg

8@55kg

10@50kg

DB flys flat

6kg db x 5sets of 10

Back squat

10@bar

5@80kg

2x4@90kg

2x3@110kg

5x3@115kg

french press

1x10@20kg a bit light

4x10@22.5kg

standing good morning

5@bar only

4x5@30kg

1000m row

stretch hams,calfs,prayer pose,cobra. shud of done some chest too

total time just on 2hrs :twisted:

[Big john]

solid bro...good going! :clap:

[mike27]

ta cheers

was meant to have sauna pwo too for a whirl, no togs tho

[poos_n_wees]

solid sessh today! felt good, squats felt light

all prescribed reps and weights were completed!

Choice mate, good work :grin:

I've noticed quite a few peeps on here are doing the Sheiko templates and having good success! How did you find #29? Recommend it?

[mike27]

f*ck yeah id reccomend it!

#29 1st for sure. test ur 1rm's and give it a go

solid gains so far