Arramzy's Training log - IPF Sheiko Style

Ahhhh went in again for beltless RAW paused squats. I’m feeling sick, partially allergies and partially a cold I think and I feel like death now…

Paused beltless squats:
205x5
235x4
265 2x3
295 4x2

Chinups: 3x8
Supersetted with decline situps: 3x10

If this wasn’t bad enough I am playing soccer tonight for a rec league I joined with my girlfriend… Ah well, this is the sheiko life I guess right? Hahahaha LOVE IT

K so first of all soccer was cancelled last night…
But for today I did:
Bench:
150x5
180x4
210 2x3
240 2x3
255 3x2
275 2x4 *2 board
All reps paused! All fast except for the second reps in the 255 sets were slow. Probably because triceps were a bit tired as well as lats.

Then I did:
Chest fyles 5x10 w/ 15lb DB
Chest supported DB rows with shoulder blades retraceted to simulate the bench press position - 4x12 wwith 30/40/40/30 lb DB

That was all. Tonight I plan to do some military press (work up to hopefully 135 4x4 then some biceps and some planks and decline situps for abs). Tomorrow I will be deadlifting working up to 390 3x2 gahhh! Not sure if that is gonna happen but we shall see. Might put on some suit bottoms.

Anyways if anyone is following which it appears not lol…
I will be starting sheiko 32 next week to finish my meet prep for alberta provincials on july 9th. For 32 I will be doing shirted work on mondays, suited deads on wednesdays and suited squats on week 2 monday I think. Any thoughts on not bothering to wrap my knees so that I can just practise the suit? Or you it’s better to practise full gear just to get used to heavy-er weights on my back?

Ok so I did some work this morning then will go in later for deadlift:

Standing strict OHP:
95x5
115x5
135x4
115 3x4
Yes I know my OHP is weak but hey, I’m working on it. When it improves I have no doubt my bench will improve also,

Barbell curls: 3x10 45lb
DB curls: 2x12 25lb DB

Easy little workout. Today’s deadlifts will be brutal! Hopefully all goes well!

K so deadlifts yesterday evening:
Deadlifts:
225x4
275x4
315 2x3
belt
365x3
bottoms
405x2
straps
415x2
435x2
415x2

Saturday:
Bench:
155x5
185x5
215 5x5

Foam press:
275x4
275x5
295x4

Dips:
BWx8
BW+25 3x8

ABS: 4 sets

Chest supported rows: 4 sets

Thats all lol… Tomorrow goin in for squatting and good mornings!

Ok so for sunday felt tired but still did the squats. Form felt poor and speed was slow. Was leaning forward. But whatever… Last workout of sheiko 37! Now its time for 32 to get ready for my comp in 4 weeks!

Squat:
225x5
265x4
Belt
315 2x3
wraps (convicts)
365 5x3
385x3

Good mornings:
135 4x5

Thats all. Felt beat. Looking forward to a few easy days before skills evaluation on thursday!

Ok so monday… Felt really tired today (had crappy nights sleep) so it was wayyyy too hard…

Bench:
135x5
155x3
185x3
215 2x3
235 3x2

Superset with:

DB rows: 3x10 (50,70,70)
Rear delt flyes: 3x15 (15,20,20)
Lat pulldown: 3x8 (120)

Pretty simple… Gonna take it realllly easy for squats tomorrow. Then doing skills eval on thursday, W1D3 on saturday then starting up MWF for last 3 weeks! Hope this peaks me nicely for the competition!

So squats today… Kept them light but I was tired so not perfect… Meh, gonna sleep up and eat up and gonna nail skills evaluation on thursday!

Squats:
225x3
255x3
belt
295x3
315x3
*wraps (convicts - very loose like 6 wraps)
335x2
355 2x2

That was all… Gonna foam roll tomorrow and stretch good tonight and tomorrow. I hope to film my skills evaluation on thursday to check for form, depth etc! Thanks for following any of you who have been! Sheiko is a tough ride but damn is it fun!

On a sidenote… Morning weight is now ~180lb and at the gym usually ~183lb… So I need to be a little careful to make sure I dont pass 182.6 by July 9th!

Ok well let me say today was sweet!

Squat:
195x3
225x3
belt
275x2
315x2
bottoms
345x3 (terrible… gained weight and they are TIGHT)
wraps
405x2
425x1
straps up
475x1 (HIGH)
505x1 (good depth)
515x1 HELL YAH!

Now this took 1:10 so I was short on time for the other lifts… Moved fast and thus numbers suffered:

Bench:
135x4
185x3
225x1
shirt
275x2 (foam press)
315x1 ~2 board in air
335x1 ~1 board in air
350x1 to chest and lockout was slooow but i made it!

Now had like 18 minutes to do my deadlift lol…
135x5
185x4
225x2
belt
275x1
315x1
365x1
405x1
405x1
425x1
445x1

Note that the last 4 sets were dont in about 6 mintues so… I’m really hoping to be good for 500 suited! We shall see on July 9th!!!

So was feeling antzy so I went in for a little one today… Just odds n ends. As I am worring about getting a bench in at my contest I will definitely be shirting monday, maybe friday, the following monday and perhaps even that friday if i need to. My numbers may suffer from too much shirted work but I dont want to bomb out as:

  1. I will be setting provincial records in squat, bench and total
  2. I need this meet to qualify for nationals next year
  3. I need nationals to qualify for worlds which actually MIGHT happen given that I am a junior still!

Anyways…

Pullups: 3x5
Preacher curls: 60lb 4x10
Chest supported rows - I like lie with my sternum to head over the edge of a bench and grip the bench with my feet so I dont fall off. Then I retract shoulder blades and row. I feel that it mimics the shirted bench so that I can get stronger at touching.
60,70,80,90,100 x12

Side delt raises: 3x15 20lb
1 set of decline situps then remembered I am squatting tomorrow lol!

Went in for a long but good workout today! Actually not that long but a lot of work… Blasted through all of this in like 1:12 so pretty fast! Forgot to do accessory but w/e!

Squat:
225x3
255x3
285x3
belt
315 2x3
wraps (convicts 7 wraps)
365 4x2

Bench
155x3
185x3
215x3
230 6x3

Foam press - Really let the bar sink into the foam so it came down to close to a 1 board height
300 3x2 (Really hard lockouts!!!)

That was all! Tomorrow I plan to do: good mornings 5x5, light military press ~4x10 and probably some abs!

Ok So monday… Bench… Shirted…

Bench:
155x3
185x3
225x3
shirt
275x3 - foam press
295x3 - way up in the air
305 4x3 - Got the 2nd and 3rd reps close to chest and like grazed my shirt on the 12th rep

So not too bad. The reps were mostly fast except for a couple third reps that I misgrooved… Still locked everything out.

Chest flyes 5x10 17.5lb

Supersetted with: military press: 45x10, 65x10, 65x12, 65x13

Good morning session. Goin back in the evening to SQWAT! Also got soccer game tonight. Should be good!

Ok so went back in evening… Forgot my damn belt so I went for full RAW squats:

RAW pause squats
185x3
225x3
245x3
265x3
285x3
305 4x2

Felt slow. Maybe because they were really good pauses but meh. Most I ever did for a pause squat so im happy’ish. I just realized I am an idiot and scheduled my 4 week peaking 1 week early… Sigh… So I think I might jump over to CMS prep and finish that for the next 4 weeks… Sigh… Probably wont do all like 3-4 deadlifts per week. Probably just 1 on wednesday and 1 on saturday. Also, will suit up on squats once more, bench twice more and deads once more. Then I should be reasonably ready.

O forgot to mention. After squats I did my funny chest supported BB rows 85 3x10. Then felt sick so I left lol. soccer canceleld again as well so none of that.

Ok so tuesday:

Front Squats:
185x3
225x3
belt
245x3
loose inzers
275x3
inzers too tight…
295x2
ditch the wraps
275 2x3

Good mornings:
135 4x5
Dumb workout. Shudn’t have gone so heavy. W/E

Wednesday:

Close grip floor press:
155x3
185x3
215 2x3
235 2x3
255 3x2 PR?

Lol PR caus this is the first time I’ve done this exercise. Albeit 1 year ago I coul only do 245 for a single with competition grip…

Deadlifts:

bottoms (forgot my shorts so I had to wear something lol… WIthout a belt they do nothing really)
225x3
275x3
315x3
belt
365x3
385x3
straps up
405 4x3

Shitty shitty workout. Suit felt too tight. Couldn’t get in position properly. Rounded my back. hips came up too fast. GRRRRR. Messed around with stances but decided my usual feels the best… Again, didnt feel very good today tho…

Ok so Friday:

Close grip BP:
135x3
175x3
205 2x3
225 5x3

Close grip neutral pulldown:
110 x 18,16,15

Bicep curls: 4 sets?

Illegal wide BP for fun: 135 2x10 then x21… lol I like wide grip BP! The big set was actually remarkably easy hahahah

Hope to finish with deads tonight. Then squats and bench again tommorow!

So friday evening did dealifts. Forgot my chucks so I used some stupid like runners…

225x3
275x3
325 2x3
355 3x2
375 2x2 *Last set I sorta missed the last rep falling forward.

Good session. Finished with like 3 sets of machine rowing like 12s?

Then on saturday:
Went for a 4 hour hike…
Then went to the gym:

Incline Bench:
135x4
175x4
205 4x4

Last few sets were tough!

Bench arm DB flyes: 35 3x10
Superset with: Seated DB shoulder press without back support: 3x8 w/ 35
2x15 of chest supported rear delt flyes 15lb

That was all. Tomorrow will do squats.

OK so sunday:
Squats:
225x3
265 2x3
belt
315 2x3
Wraps (convicts 7-8 wraps)
375 6x3 (last set was actually 4)

Good mornings:
135 2x5
185 3x5

Tired. Forgot to do abs so I will now do ~4-5 sets at home. Tomorrow shirted bench.

So this morning:
Bench:
155x3
185x3
225x2
shirt
275x2 - way up in the air
315x1 - close’ish to chest
330 3x1 - first rep just missed chest and was terrible… Slow… Then last 2 were solid from paused on chest!
Then removed shirt: 240 2x2

Cable rows (neutral grip narrow):
100,120,140,160,150,130,110 for 7x10

DB curls: 2x12 20lb

Went again few hours later cause I was bored:
Bench: 135x30 - Lol… This is a huge improvement over last year considering I would fail at like 21 and this 30 wasnt even close to fail!
Then maybe 3 sets of abs, 3 sets of preacher curls and 115x5 clean, 115x5 snatch

Ok so yesterday (Tuesday) felt really drained so just did a silly workout:

Squat:
225x6
275x4
bel
315 2x3
345 3x1

Front squats:
135 3x8

Then on wednesday had great workout:

Bench:
155x3
185 2x3
215 2x3
240 6x3

2 Board press:
275 2x4

Standing OHP (Military press)
65 3x12

DB fly: 20lb 5x10

Tricep thingy lying on my back: 3x10 20lb
Bicep prehap work: 5x10 20lb

Then was bored so went in for some “cardio”

Good mornings: 135,145,155,165,175 x4

Circuit: SLDL, bent over rows, push press, back squat, pushup 8 reps each for 2 circuits

Then left… Tonight I am playing soccer for 1 hour… Assuming it doesn’t rain AGAIN!