You can expect a lot more than 5lb on each of the lifts, when I did the beginner 1 first time i got like 30-35lb on the bench, 20 on the squat and I did another cycler for my deadlifts.
In the bench you can easily put the max, from which your lifts are calculated higher than your real max. Last time I put them at what i hoped to do after the cycle - it was fucking brutal, and i my energy outside the iroining pit was zero, but I got so good results. Sheiko rules.
[quote]jonatan-shg wrote:
You can expect a lot more than 5lb on each of the lifts, when I did the beginner 1 first time i got like 30-35lb on the bench, 20 on the squat and I did another cycler for my deadlifts.
In the bench you can easily put the max, from which your lifts are calculated higher than your real max. Last time I put them at what i hoped to do after the cycle - it was fucking brutal, and i my energy outside the iroining pit was zero, but I got so good results. Sheiko rules.
Good luck man. :)[/quote]
Thank man,
And I set my bench max to 280, which is about 15 lbs. higher than my actual 1RM, and left my squat and deadlift where they were. If I can get what you said out of this program I would shit my pants. But im expecting just a few pounds, I dont wanna be disappointed.
Hey, good luck with sheiko. Iāll be interested to see how it goes for you, as itās something Iāve never tried before. Also, I hope to see your Squat and Deadlift far exceeding mine so I have something to chases after I get out of basic. Good luck, and get stronger!
[quote]tmak1456 wrote:
Hey, good luck with sheiko. Iāll be interested to see how it goes for you, as itās something Iāve never tried before. Also, I hope to see your Squat and Deadlift far exceeding mine so I have something to chases after I get out of basic. Good luck, and get stronger![/quote]
[quote]BlackLabel wrote:
jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?
Iāve never done the deadlift part of sheiko, looking forward to seeing your progress.
Nope, touch nā go, although I probably could at this point, the benching part of sheiko is very easy.
And thanks.[/quote]
You should definitely pause every rep on the Bench. Otherwise you wonāt develop any starting strength off the chest using the prescribed percentages.
[quote]BlackLabel wrote:
jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?
Iāve never done the deadlift part of sheiko, looking forward to seeing your progress.
Nope, touch nā go, although I probably could at this point, the benching part of sheiko is very easy.
And thanks.[/quote]
As the other guy said, you should definately be doing the pauses.
Just put it on your chest, count to one, and lift it up as explosively as posible, much better way.
[quote]Modi wrote:
BlackLabel wrote:
jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?
Iāve never done the deadlift part of sheiko, looking forward to seeing your progress.
Nope, touch nā go, although I probably could at this point, the benching part of sheiko is very easy.
And thanks.
You should definitely pause every rep on the Bench. Otherwise you wonāt develop any starting strength off the chest using the prescribed percentages.[/quote]
My lower back was hurting pretty bad threwout the session. I had to wear a belt on all squat sets. No GMās either, I wasnt going to risk it.
Bench was pretty hard today. For some reason when I bench at school all the weights feel lighter. Ill start benching at the schools so I can pause everything out.
You say the weight feels lighter at schoolā¦ I bet they have bad (probably bent) bars at the other place you train, and a bench, that is either too narrow or wide, that will make the same weight feel heavierā¦
[quote]jonatan-shg wrote:
You say the weight feels lighter at schoolā¦ I bet they have bad (probably bent) bars at the other place you train, and a bench, that is either too narrow or wide, that will make the same weight feel heavierā¦[/quote]
The other place I train other than school in my house. The bench is set up in a power rack, and is a piece of shit. Itās wobbly, but fairly the same size as the ones at school. It slides forward and back, and its a bitch to try and my arch or use some leg drive.
But I could probably bench 225 (maybe) 6 times at my house, and at school can do that easily (on every bar).
I worked up to 290 on deadlift to knees, something in my lower back didnt feel right. I dropped the weight, and felt some pain. Its the same spot that was hurting on saturday. I obviousley didnt even think about doing any more deadlifts, but I did do bench.
Bench:
(50%) 140x6x1
(60%) 170x5x1
(70%) 195x4x2
(75%) 205x3x2- messed up weights, suppose to be 210.
(80%) 225x2x2
(75%) 210- Messed up the reps, did 4 for the first, (suppose to be 3) and 3 the second set
(70%) 195x4x1
(65%) 180x5x1
(60%) 170x6x1
(55%) 155x7x1
(50%) 140x8x1
Got up to 60% on squat, and just couldnt go on. My back still isnt good enough to squat. Saturday ill be squatting again for sure. Right now ill just ice it, and try and relax.