T Nation

Dewilde's Sheiko Log

Hi all, This is both my first log and De-lurk combined. A little background here. Been lifting for over 5 years now initially as a way to lose a shed load of weight being a nice round 250 pounds of blubber as a 16 year old, the initially year being the classic arms and chest for the lols routine and then after being enlightened by a large angry bearded man to stop being a pussy and squat I began to take things seriously

just some stats as of today:
Age: 21
Height: 6’1
Weight: 222 Lbs
Dead-lift: 566 Lbs
Squat: 500 Lbs
Bench: 320 Lbs

Going to be running Sheiko for the next 3 months possibly 4 depending on how I feel and whether i can still walk, last year ran Sheiko for 3 months and felt pretty good, made some decent gains on all the lifts so hopefully will work out well this time. I’ll be running no. 31 followed by 37 and then 30 with possibly 40 as a forth month long slot (these are numbers of programs off the spreadsheet I have). Now I also have the fun of juggling Sheiko with martial arts training as well, which is somewhat of challenge but i managed to pull it off last time round fairly well so just have to knuckle down of food intake and recovery.

Goals for this year are a 600 pound deadlift, a 550 pound squat and a 350 bench. if I achieve below that I’m not to fussed as this is a big year for me with it being the last 6 months of Uni and needing to find a job and all after that but I think if i work hard they are reasonable targets.

Right so lets get the first Log of training up:

Monday 21 Jan:
1 day (Monday) % reps sets weight
1 Bench press
50% 5 1 73
60% 4 1 87
70% 3 2 102
80% 3 2 116
85% 2 4 123

2 Squat 50% 5 1 110
60% 5 2 132
70% 2,4,6,8,7,5,3 1 154

3 Bench press 50% 6 1 73
60% 6 2 87
65% 6 4 94

4 Dumbbell fly 10 5

5 Squat 50% 5 1 110
60% 5 2 132
65% 4 4 143

6 Good morning (standing) 5 5

the weights here are in kgs, being in England and all. This was followed by stretching foam rolling and a soak in a salt bath, bit of soreness but not too bad considering the squat pyramid at the beginning.

Was tough today, 19 sets of benching followed by heavy top half deads. struggled a bit with the last two sets of deads but got through them well enough in the end, working on my grip so trying to use straps as sparingly as possible.

3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 4 1 128
60% 4 2 153
70% 4 4 179

2 Bench press 50% 5 1 73
60% 5 1 87
70% 4 2 102
75% 3 2 109
80% 2 2 116
85% 1 2 123
80% 2 2 116
75% 3 2 109
70% 4 1 102
65% 6 1 94
60% 8 1 87
55% 10 1 80
50% 12 1 73

3 Dumbbell fly 10 5

4 Deadlift from boxes 60% 5 1 153
70% 4 1 179
80% 3 2 204
90% 2 4 230

5 Lunge 5 5

6 Abs 10 3

Tuesday was martial arts work, training a semi-traditional style of Kung Fu at the moment which means that training can be varied to say the least, sometimes an fairly non-taxing technical session on the other hand we occasionally do 2 hours of non stop striking, just got to adjust food intake and try and get more sleep when that happens. luckily we did not do 2 hours of non stop exertion on Tuesday.

Friday destroyed me, didn’t do enough of stretching pre and post training and I’m regretting it today, tight right IT band and glute but on the whole training went rather smoothly even if my squat technique decided to go all to shit on the 2nd round of squats.

1 Squat 50% 5 1 110
60% 4 1 132
70% 3 2 154
80% 3 2 176
85% 2 3 187

2 Bench press 50% 5 1 73
60% 4 2 87
70% 3 2 102
80% 2 6 116

3 Dip 6 5

4 Squat 55% 5 1 121
65% 5 1 143
75% 4 4 165

5 French press 10 5

6 Good morning (sitting) 5 5