T Nation

Detailed Sheiko Log

Week 4 Day 1

Bench

205 X 5
245 X 4
295 X 3 X 2
345 X 2 X 5

Squat
225 X 5
315 X 5
365 X 3 X 2
445 X 2 X 5

Pretty good workout. I thought I should have been a little faster on the bench but it is my back off week so I didn’t watn to get too carried away.

Week 4 Day 2

Incline

255 X 3 X 5

Barbell Row

245 X 5 X 5

Rope Pressdowns

Dumbell side raises

Super Super light day. I couldn’t wait for back off week last week now I can’t wait for it to be done.

awesome log…how long till you test for max???

Week 4 Day 3

Bench

205 X 5
245 X 4
295 X 3 X 2
315 X 2 X 2
345 X 1 X 3
315 X 2 X 2
295 X 4
245 X 6
225 X 8

Deadlift

225 X 5
315 X 3
365 X 3 X 2
425 X 2 X 3
425 X 1 X 4 (15 sec cluster)

Still not feeling it. Even though I have taken it easy all week.

[quote]gags wrote:
awesome log…how long till you test for max???[/quote]

In about 2 1/2 weeks I will do a near max maybe a max depending on how it goes. Then in 6 weeks I will do a true max afer a taper. Thanks for the encouragement. I’m thinking I am at about 425 possible 430 right now on the bench but we will soon find out.

Week 4 Day 5

205 X 5
245 X 4
315 X 2
365 X 2 X 4
315 X 3 X 2 (3 sec pause)

Good moring

5 X 5 315

I don’t know what it is but I always have great workouts on Friday. Bar spped is back!

Week 4 Day 6

Military Press

225 X 5 X 5
Cable Row 260 X 6 X 4
Shrugs 100s X 10 X 4
Shoulder and elbow prehab

Carried 700 lbs in wieghts from my truck down my stairs. (I’m just writing this because it was miserable. And I like to monitor things that may affect my training.)

Thanks for posting this, it is informative. Keep it up!

Quick question for the guys reading this. Looks like I will be heading into 500lb plus territory pretty soon on my squats. What type of knee wraps do you guys use? I just bought a pair of inzer wrist wraps and I love them. I was curious if the knee wraps were as good or if their is something better.

Thanks-

Week 5 - Start of competition phase!

Bench

205 X 3
245 X 3
295 X 3 X 2
345 X 3 X 6

Squat

225 X 3
315 X 3
405 X 2
455 X 2
475 X 1
500 X 1
405 X 3 X 3

Pretty good night 345 for a triple is fast and pretty easy. Worked up to a signal in the squat for the first time in forever. 500 was actually pretty damn easy! I’m going to start throwing on wraps and a belt from now on. My knee felt kind of funny. Overall a pretty good night.

Week 5 Day 2

Incline Press
275 X 3 X 5

Barbell Row
255 X 5 X 5

Seated DB Clean
40s X 8 X 4

Shrug
255 X 10 X 4

Week 5 Day 3

Probably got a little carried away today but whatever… I felt strong.

Bench
205 X 3
245 X 3
295 X 3
345 X 3
390 X 1
405 X 1 X 3
345 X 2 X 2
315 X 3 X 2

SLDL
315 X 5 X 4
365 X 5 X 1

Pretty rough workout I forgot what heavy weight on the bench felt like. 405 was actually a little heavier than I thought but my first two reps were smooth. However on my third one I nailed the j hook on the shit ass Hammer Strength Bench but I still muscled it out. Good thing because i didn’t have a spotter. I’ll probably go a little easier than suggested on my next workout due to getting carried away tonight.

Good workout 405 was much easier. The plan is hit 415 next week should be no problem. I’ll probably just do it Monday and get it out of the way. Go light the rest of the week then hit 425 the following Monday and then go for broke after a taper with 435.

Bench and only Bench

205 X 3
245 X 3
315 X 3
405 X 1 X 5
345 X 3 X 3

Also, I think it is important to note that for the first time in my life my sticking point is in the middle upper end. I think this is from doing all the pause presses with 75% - 85%

Week 6 Day 1

Felt like a beast today after 2 days rest. Really starting to find my groove with the heavy weights. I am able to get my triceps involved at the bottom of the lift something I have never been able to do. All reps after 415 done with a 2-3 sec pause.

Once again for those reading this I believe the puase presses after the heavy work are helping better for the bottom of my bench than anything I have ever done. I think I am on a good pace to hit 435 in two weeks.

Bench and only bench again. I will catch up on the squats or deadlifts tomorrow. I wanted a little rest my kneee still feels a little funny after squats last monday

205 X 3
245 X 3
315 X 1
375 X 1
415 X 1 X 5
365 X 3 X 3
345 X 3 X 3
315 X 3 X 3
245 X 3
205 X 3

Week 5 Day 2

Military Press

135 X 5
185 X 5
225 X 5
245 X 5
255 X 5
275 X 3
225 X 5

Deadlift

225 X 3
315 X 3
365 X 3
405 X 3
455 X 2
475 X 1
500 X 1 X 4
405 X 3
405 X 2

Barbell Row

225 X 5 X 5

is that a strict military or a push press…either way that is solid

It is actually a just a seated shoulder press with a barbell. I thought that was a military press until I just did a google on what a military and press really is.

Is it just me or does sheiko seem worse than the smolov routine? For differnt lifts, but the volume seems even higher in shieko

I’m not sure about Smolov I’ve never done it before. The volume in this program is higher than the volume for the Sheiko three lift program. I am doing a bench program along with whatever I feel like for the squat and deadlift.

They are both going up pretty good though. I remember not doing the Smolov program because I don’t like doing more than three reps EVER!