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Sheiko #37 Day 3

felt ON IT today! Took 4 RPM caps preworkout.. forgot how awesome that stuff is Can't get re-hooked on caffeine though.. have been doing my best to stay away at least temporarily.

Trying also to ween myself off the belt for squatting.. want to build up some crazy core strength. its been a while since I've squatted above 315 without a belt.. did all my sets today without it and my lumbar is SORE. alls well though, I'm only getting stronger as time goes on. also got used my new Rehband knee sleeves for the first time - I am definitely a fan.

workout was as follows;

BB Bench:
170x7, 185x6, 205x5, 225x4,
240x2x3, 255x2x2, 240x2x3,
225x4, 205x6, 185x8, 170x10

Incline DB Flies:
40x10, 50x10
55x3x10

Squats:
255x5, 305x2x4, 355x2x3, 385x5x3

DB French Press:
80x5x10

Seated Good Mornings:
135x2x5, 155x3x5

Wide Hammer Grip Pullups:
BWx5x5

Video For the day

what's a video?

dropthebeats wrote:Hey Big.Jaz,

That Sheiko 37 plan looks awesome. I've never heard of that before. Also, great job on your squat PR.

I had a request for you. I've never used lifting straps before. I got a pair for Christmas, but I'm can't really get the hang of them. They might be a little to stiff. What kind of straps do you use? I was wondering if you could put a video up of how to use them properly. It would help me out a ton.

Thanks a lot,

Ben

Ben! Here ya go man:

https://www.youtube.com/watch?v=Uv_ibNvIoog

Thanks a lot Big.Jaz. That's a good video. I had searched Youtube before, but couldn't find anything decent. Now I should be able to do reps of deadlifts and not have to worry about the bar slipping out of my hands.

[center]

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

Sheiko #37 Day 4

Hardest. Workout. Ever. 3 hours I spent in the gym today. the sets of squats seemed NEVER ENDING. but i did manage to hit all my reps.

workout was as follows;

Squats
255x5
306x2x4
355x2x3
410x5x2
^^ yowza ^^

BB Bench
170x5
205x4
240x2x3
275x6x2

DB Flies
40x10
50x4x10

Pushups
BWx5x10

Squats
285x3
330x3
385x4x3

Good Mornings
185x5x5

Video For the day

what's a video?
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Big.jazayrli wrote:
Hardest. Workout. Ever. 3 hours I spent in the gym today. the sets of squats seemed NEVER ENDING. but i did manage to hit all my reps.

It took you 3 hours to do that? psh. why so slow?

JML2011 wrote:

Big.jazayrli wrote:
Hardest. Workout. Ever. 3 hours I spent in the gym today. the sets of squats seemed NEVER ENDING. but i did manage to hit all my reps.

It took you 3 hours to do that? psh. why so slow?

3-5 minute break per set, it adds up

Great workout! That's a lot of sets. Looks fun! haha

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

Sheiko #37 Day 5

Death by way of deadlifts today. I pretty thoroughly enjoyed the workout though. My hands got tooorn up Had to use straps for all deadlifts past the 4th weight increase

workout was as follows;

Deadlift to knees
270x4
325x2x4
380x4x4

Bench
170x5
205x25
250x5x4

Incline DB Flies
45x10
50x4x10

Deadlifts
270x4
325x4
385x2x3
405x5x3

Lunges
135x5
185x5
205x3x5

Video For the day

No videos till my meet

dropthebeats wrote:Great workout! That's a lot of sets. Looks fun! haha

I'd put it more along the lines of toughening haha

its seriously super brutal.

If anyone is following along and contemplating sheiko.. be sure to START WITH NUMBER 29! I'm a pretty advanced lifter when it comes to handling volume/frequency. I can see a newer lifter or someone without as much squatting under their belt getting seriously injured by starting with a higher end program like 37

Big.jazayrli wrote:
If anyone is following along and contemplating sheiko.. be sure to START WITH NUMBER 29! I'm a pretty advanced lifter when it comes to handling volume/frequency. I can see a newer lifter or someone without as much squatting under their belt getting seriously injured by starting with a higher end program like 37

Good to know. I was checking out all of the Sheiko programs, and I'm thinking of giving them a try in the future.

Question about the deadlifts to the knees. So this is just a deadlift with a hold at the knees and the returned to the ground? Seems like these would be more difficult than a full deadlift.

dropthebeats wrote:
Good to know. I was checking out all of the Sheiko programs, and I'm thinking of giving them a try in the future.

Question about the deadlifts to the knees. So this is just a deadlift with a hold at the knees and the returned to the ground? Seems like these would be more difficult than a full deadlift.

the way i'm doing the deadlifts has a pause at the knees. increases intensity yet further than just stopping at the knees. I believe either way would be technically appropriate

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

Sheiko #37 Day 6

Alright so the plan has been established! I'm gonna finish up all 4 weeks of sheiko 37, then run the last two weeks of 32 as a peak which will lead directly up to the wednesday before my meet. I'm pretty excited to see whats to come of all of this

workout was as follows;

Squats
255x4
305x4
355x2x3
385x6x3

BB Bench
170x6
205x5
240x2x4
255x2x3
270x2x2
255x4
240x5
205x6
170x7

Dips
BW+40x5x10

Rope Tri Pressdowns
70x10
85x4x10

Squats
280x3
330x3
385x4x2

Seated Good Mornings
135x6
155x4x6

Video For the day

No videos till my meet

What are your rest periods like for #37?

dropthebeats wrote:What are your rest periods like for #37?

for the upper weight stuff I'm getting up to 3-4 minutes/set