Blacklabel's Raw Log

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. :slight_smile:

[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.

Yeah, youā€™re right, better to be happy than disappionted. But I think there potential for some more than 5lb progress.

1-14-09 sheiko #37 - Week 2 - day 1

Squat:
(50%) 170x5x1
(60%) 200x4x2
(70%) 235x3x2
(80%) 270x2x5

Bench press:
(50%) 140x5x1
(60%) 170x4x1
(70%) 195x3x2
(80%) 225x2x6

Flat DB flies: 20ā€™sx10x5

Pushups: 10x5

Squat:
(55%) 185x3x1
(65%) 225x3x1
(75%) 250x3x4

I didnt do good mornings because the right lower side of my back has been feeling a little weird for the past few days.

Bench was actually pretty hard today. The firts two sets of 225 were pretty hard, sets 3 and 4 flew up, and my last two sets were grinders.

Squat felt solid. It was prety hard going back up to 250 after the 5 sets w/ 270.

Hey, good luck with sheiko. Iā€™ll be interested to see how it goes for you, as itā€™s something Iā€™ve 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. Iā€™ll be interested to see how it goes for you, as itā€™s something Iā€™ve 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]

Thanks man.

3-16-09 sheiko #37 - week 2 - day 2

Deadlift till knees:
(50%) 190x4x1
(60%) 230x4x2
(70%) 270x4x4

Bench press:
(50%) 140x5x1
(60%) 170x5x2
(70%) 195x4x5

Flat DB flies:
25ā€™sx10x2 (only did 2 sets, they hurt my shoulder)

Deadlift:
(50%) 190x4x1
(60%) 230x4x1
(70%) 270x3x2
(75%) 290x3x5

DB lunges:
35ā€™sx10x2(5 per leg)
40ā€™sx10x2
45ā€™sx10x1

Lifted at school today, I wanted to because they have bars that wont rip apart my shins, unlike the bars at my house.

Deadlifts till the knees were failry easy. My first time ever doing these.

Bench was so fucking easy, I didnt struggle at all. Every set was explosive.

Deadlifts were not nearly as hard as last week, but I had to grind most of the reps out on the 290 sets.

Do you do your benchpress with a pause on the chest?

Iā€™ve never done the deadlift part of sheiko, looking forward to seeing your progress.

[quote]jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?

Iā€™ve never done the deadlift part of sheiko, looking forward to seeing your progress.[/quote]

Nope, touch nā€™ go, although I probably could at this point, the benching part of sheiko is very easy.

And thanks.

[quote]BlackLabel wrote:
jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?

Iā€™ve 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 wonā€™t develop any starting strength off the chest using the prescribed percentages.

3-18-09 sheiko #37 - week 2 - day 3

Squat:
(50%) 170x4x1
(60%) 200x4x1
(70%) 235x3x2
(75%) 250x3x6

Bench press:
(50%) 140x6x1
(60%) 170x5x1
(70%) 195x4x2
(75%) 210x3x2
(80%) 225x2x2
(75%) 210x4x1
(70%) 195x5x1
(60%) 170x6x1
(50%) 140x7x1

Flat DB flies: 20x10x2 - hurt my shoulder again

EZ bar skull crushers: 50x10x2

Squat:
(55%) 185x3x1
(65%) 225x3x1
(75%) 250x2x4

No GMā€™s, was really pressed for time. This workout took almost 3 hours without the GMā€™s or full sets of skull crushers or DB flies.

Bench was hard, my shoulder was hurting pretty badly threwout the sets. And I was still pretty beat up from mondays session.

Squats are getting easier. I cant be sure, but I think I was getting close to 3 inches below parallel for every one of my sets.

First two weeks are doneā€¦

[quote]BlackLabel wrote:
jonatan-shg wrote:
Do you do your benchpress with a pause on the chest?

Iā€™ve 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?

Iā€™ve 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 wonā€™t develop any starting strength off the chest using the prescribed percentages.[/quote]

Yea, ill start pausing on saturday.

3-21-09 sheiko #37 - week 3 - day 1

Squat:
(50%) 170x5x1
(60%) 200x4x2
(70%) 235x3x2
(80%) 270x3x5

Bench press:
(50%) 140x5x1
(60%) 170x4x1
(70%) 195x3x2
(80%) 225x3x5

Flat DB flies: 20x10x5
Pushups: 10x5

Squat:
(50%) 170x5x1
(60%) 200x5x1
(70%) 235x5x5

My lower back was hurting pretty bad threwout the session. I had to wear a belt on all squat sets. No GMā€™s 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. Itā€™s 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).

1-23-09 sheiko #37 - week 3 - day 3

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

My back still feels a little fucked up. Im still gonna squat tommorow. Just gonna keep the belt tight on every set.

[quote]BlackLabel wrote:
My back still feels a little fucked up. Im still gonna squat tommorow. Just gonna keep the belt tight on every set.[/quote]

good luck and use your instincts

really keep your chest up and tight

3-25-09 sheiko #37 - week 3 - day 5

Bench press:
(50%) 140x5x1
(60%) 170x4x1
(70%) 195x3x2
(80%) 225x2x5

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.

Bench press:
(50%) 1406x1
(60%) 170x6x2
(65%) 180x6x4