5/3/1 +10kg bodyweight

[mike27]

week 2 day 1 #37

5mins spin bike

slightly diff order today as rack was busy :twisted:

bench

10@bar

5@50kg

4@60kg

2x3@70kg

6x2@80 left this lot out as still doms in my arms from fri's sessh :?

squats

10@bar

5@80kg

2x4@95kg

2x3@110kg

5x2@125kg

push ups

5sets of 10 60sec between each set

these were good for a change. managed all sets as full push ups

normally i have to finish on my knees

DB flys flat

7kg x5sets of 10

2nd round squats

3@85kg

3@100kg

4x3@115kg

GM's

5x5 @30kg

1000m row

stretch

1hr 35mins

[mike27]

hmmm more calories and more calories!

ive been eating a tub of that mammoth yoghurt each day. good stuff!

not too bad at all macros wise

500-525 cals too :nod:

[Big john]

hmmm more calories and more calories!

ive been eating a tub of that mammoth yoghurt each day. good stuff!

not too bad at all macros wise

500-525 cals too :nod:

You are doing well young Padawan....the force is strong in this one, yes :nod:

[mike27]

yeah looking more of a powerlifter diet nowdays!!

just about eating mass cals!

:nod:

[Big john]

yeah looking more of a powerlifter diet nowdays!!

just about eating mass cals!

:nod:

hows is the weight gain? steady?

[mike27]

might add in a blended shake with my breakie

start the day with a nice and rounded 1500cals :twisted:

[mike27]

weigh in was meant to be today, but forgot about it until after my sheiko sessh

ill do it wed. last time was 2-3 weeks ago on 86-87kg

down 2-3kg as wasnt on my normal food

[mike27]

week 2 day 2

brutal!! 2hrs ish :nod:

600m row warm up

deads to knees

10@bar

5@60kg

4@90kg

2x4@105kg

4x4@125kg

bench

10@bar

5@50kg

2x5@60kg

5x4@70kg

db flys

7kg db 5sets of 10

deads (low rack pull)

5@60

5@90kg

2x3@125kg

5x3@130kg

lunges

5sets of 10 steps with 22.5kg DB's

5min walkies on treadmill

stretching

[mike27]

pwo meal:

6 slices toast bread

large can tuna

lettuce

1x banana

2x mandarins

3/4 boston bun

1x tub mammoth yoghurt

loads water! :nod:

[Big john]

pwo meal:

6 slices toast bread

large can tuna

lettuce

1x banana

2x mandarins

3/4 boston bun

1x tub mammoth yoghurt

loads water! :nod:

yeeeeeeeeeeeeeeeeea buddy!

[mike27]

fridays planned sessh looks a goodin too!! :twisted:

go sheiko! :twisted:

[startinfromscratch]

good shit mike! you will profit.

[mike27]

for sure!

only 3days per week is great! load the food

get in the gym and rape the weights and then plenty more rest and food :twisted:

[Big john]

for sure!

only 3days per week is great! load the food

get in the gym and rape the weights and then plenty more rest and food :twisted:

spoken like a true Comrade! :nod:

[mike27]

hooked on sheiko

re-test and #29 with #32 next! :twisted: \:D/

[Big john]

hooked on sheiko

re-test and #29 with #32 next! :twisted: \:D/

ohhh nice 4 week block of 29 and 4 week block of 32? MINTies!

[mike27]

yup 29 = 4weeks

straight into 32 which is 3 weeks and 2 sessions

32 is more of a build up to a comp.

but i have no comp to aim for, just personal goals :nod:

[mike27]

5mins treadmill walking

external DB rotaor cuff

7kg sets of 8 each side

bent row

12@bar

40kg x4 sets of 8

chins WG nice and slow

6x

6x

5x

3x10 broom stick dislocations

rev pec dec

4sets of 8 @30kg

CG seat row

20kg per side x10

30kg ps x3 sets of 10

treadmill cool down

[mike27]

WEEK DAY 3! brutal 2.5hrs

1000m row

back squat

10@bar

4@80kg

4@95kg

2x3@110kg

6x3@115kg

flat bench

10@bar

6@50kg

5@60kg

2x4@70kg

2x3@75kg

2x2@80kg

4@75kg got 3 only

5@70kg got 3 only

6@60kg

7@50kg

DB flys 7kg x 5sets of 10

tri rope pull down

10@35kg

2x10@40kg

8@35kg

10@30kg

squats 2nd round :twisted:

3@85kg

3@100kg

4x2@115kg

GM standing

30kg 5 sets of 6reps

treadmill jog/walk cool down 7mins

half ass stretch

10x stick dislocations

[mike27]

commence the eating.....!!! :twisted:

[legacy]

Hey Mike,

Looks from your journal like your weight hasn't changed since Feb. 87kg then and now. Have you lost some fat and gained some muscle in that time or is the metabolism getting the better of you? Great journal too by the way.

[mike27]

seems to be sitting on the same weight ehh

weighed 88 on thurs morning

my strength has increased a load! and yeah, think ive increased muscle mass but dropped body fat

ill get some skinfolds done in 2months or so

girth measures next week

[mike27]

cardio and some rehab stuff to play around with

2000m row level 8 8mins

spin bike level 9/10 7km in 12mins 4mins cool down

average heart rate 165 bpm

dislocations 4x10

7kg db chest stretch on flat bench behind head 4x 15sec

exteranl ro cuff work

5kg db 3x10reps each side

WG lat pd

10@50kg

2x8@35kg

seated calf raise

4x10@10kg

leg raises

with 7kg db 3x10

[mike27]

week 3 day 1

had to cut the 2nd round of squats as the racks were busy. also not 100% as i was hungover yesterday and had bugger all sleep sat night :doh: :?

so anyways on with it :twisted:

squats

8 @ bar

5@80kg

5@95

2x4@95

2x3@110kg

5x3@125kg

bench

8@bar

5@50kg

4@60kg

2x3@70kg

5x3@80kg prescribed but couldnt manage that so do:

1@80kg

4x3@70kg :doh:

DB flys 7kg

5x10 might got to 8kg next week

push ups

5x10 smoked these again! \:D/

squats prescribed here but instead;

single leg ext

63kg x6 each side

56kg x8 each side

49kg x10 each side

3x10 leg raises

stretch

1hr 40

[drizzt]

5x3@80kg prescribed but couldnt manage that so do:

1@80kg

4x3@70kg :doh:

Hey man, I've had a quick scan back over the past couple of pages of your log, and I like your enthusiasm for the program :clap:... but may I give you some constructive advice?

You seem to be missing reps here and there through your sessions (missing 2 reps in the above example and then dropping the weight ~12.5% has kinda made me pull a face like this - :-s) - which should not happen on Sheiko. The volume percentages are set at a level such as to progressively overload you over the course of the cycle, rather than beat you down in a single session with a near-max set (ala Smolov for example).

In my humble opinion, one of two things are happening:

1. The extra rehab stuff you are doing is interfering with Sheiko, or,
   
2. You've set the max(s) too high.

Solutions are simple - cut back on the rehab stuff (if that's what is happening), or lower your max.

Not trying to sound like a hero/dick, but if I missed sets during Sheiko for any reason - e.g. the Kiwis league team owning all of the squat racks was one where I missed my second lot of squats :roll: - I'd come back later in the day to complete them. That was the level of commitment the program asked for, so that's what I gave. I went into Sheiko knowing that's what it was gonna take to get the best out of it.

I completely understand issues of school/work, family - even social life - getting in the way of training and that's natural. But hitting everything prescribed by the template is paramount for a volume-based program like Sheiko, and I think if you can't commit the time to get it done properly - or your sessions are affected by extra-curricular activities - then perhaps Sheiko isn't the right program at this point in time for you.

Again, I'm trying my best not to come across as an asshole :pray: I just think something needs to be said.

Whether you choose to take or ignore my advice is up to you, but either way good luck with whatever you do from here