T Nation

Hammer And Sickle: A Sheiko Log


#1

Backgrounnd, Stats, Etc

After a year and a half of lurking around I decided to open up an account and log my training progress. I have been lifting since March of 2008 originally starting out on bodybuilding training but headed nowhere. Switched to powerlifting in 2011 starting out on a 5x5 linear porgression, then 5/3/1 and a slew of other programs before settling in on Sheiko in January of this year, of which I have completed a total of five cycles and currently running #30. I welcome all comments, criticisms, suggestions, etc.

As of 6/10/2013

Squat:351.25
Bench Press:225*
Deadlift:456.25**

*Originally did standing press when starting out but switched back after having reached my goal of 195(88kg)

**Deadlift programme being used is one suggested by "ChaseT", different than the original in the template(s).


#2

June 10 2013

30,1.1

Bench Press
115x5
135x4x2
160x3x2
180x3x5

Squat
180x5
215x4x2
250x3x2
280x3x5

Narrow Grip Bench Press
115x5
135x5
160x5x5

Squat
190x5
230x4
260x3x5

Lat Pulldowns
110x12
130x10x4

Notes: One of the worst sessions ever. Training in a warehouse gym with no A/C combined with the high heat and humidity of Miami and you've got a recipe for severe dehydration. It took me almost three hours to finish everything and even the light pulldowns seemed to weigh a ton. Better days ahead


#3

June 12 2013

30, 1.3

Deadlift
365x3x5

Bench Press
115x5
125x5
160x4x2
170x3x2
180x2x2
190x1x2
180x2x2
170x3x2
160x4
145x6
135x8
125x10
115x12

Reverse Hyperextensions
50x12
70x12x3

Tricep Pushdowns
120x15x2

Hanging Leg Raises
10x3


#4

UPDATE

June 14 2013

Squat
180x5
215x4x2
250x3x2
285x3x5

Bench Press
115x5
135x4x2
160x3x2
180x2x6

Squat
180x5
215x4
250x3x2
285x2x4

June 18 2013

Reverse Band Squat(Light Band)
180x5
215x4x2
250x3x2
285x2x2
320x1x3

Bench Press
115x5
135x4
160x3x2
180x2x6

Squat
180x5
215x4
250x3x2
285x2x4

GHR
BWx15x2

Chins
BWx21x4


#5

June 19 2013

30, 2.3

Deadlift 365x3x5

Bench Press
*Skipped because of elbow pain in right arm. Feeling better as of now.

GHR
BWx15x4

Cable Rows
'12'x12x2
'13'x10x2

Chins
BWx6

Ab Pulldowns
100x10x2


#6

Alright buddy this isnt sheiko.

June 14th looks like sheiko, but the rest not so much. Again we are more then happy to help. You got Westside, SHeiko, and a new system that Eric and the team is experimenting with. All at your fingertips.


#7

The reverse bands were done for fun and the deadlift programming is one suggested to me by ChaseT aka "Chaos Mitten"(who designed the spreadsheets), and of which I've have had good success with. Also the DB flyes was swapped for upper back/rear delt/tricep work because lets be honest, very few PLers will benefit from flyes unless you are rehabbing an injury or your chest really is weak.

I'm not going to be changing routines in the immediate or near future as I respond better to volume and sets across. I'll only make the necessary changes according to what I know will work for me. I appreciate the help.


#8

You must be losing your shit over all the new videos Klokov has been throwing up over the last couple weeks lol. Dozens of insane displays of strength. Guy is crazy.


#9

June 21 2013

30, 2.5

Bench Press
115x5
135x4x2
160x3x2
180x2x5

Squat
180x5
215x5x2
250x5x5

Bench Press
125x4
150x3
160x2x5

Face Pulls
120x15x4

GHR
BWx15x4


#10

June 24 2013

30, 3.1

Squat
180x5
215x4x2
250x3x2
285x3x5

Bench Press
115x5
135x4
160x3x2
180x3x5

Squat
180x6
215x6
250x6x4

Bench Press
125x5
150x5x2
170x4x4

Lat Pulldowns
130x12x2
140x10x3


#11

June 26 2013

30, 3.3

Deadlift
365x3x5

Bench Press
115x5
135x5
160x4x2
170x3x2
180x2x2
190x1x2
180x2x2
170x3x2
160x5
145x7
135x9
125x11
115x13

Rack Pulls
300x5
340x5x2
390x4x4

Cable Pull Thrus
110x10x3

Tricep Pushdowns
100x15x3

Knee Ups
BWx10x2


#12

I like Klokov but Oly lifting isn't my thing..don't know where the comment comes from.


#13

lol


#14

Sorry for the misunderstanding. What I meant was that I like Klokov and watching Oly lifting but I don't practice it.


#15

June 28 2013

30, 3.5

Bench Press
115x5
135x4
160x3x2
180x3x6

Squat
180x5
215x4
250x3x2
285x3x2
300x2x3
285x3x3

Bench Press
115x5
135x5x2
160x5x5

GHR
BWx15x3

Mini Band Pull Aparts
A bunch of repsx3


#16

July 1 2013

30, 4.1

Squat
180x5
215x4
250x3x2
285x3x2
300x2x2
320x1x2

Bench Press
115x5
135x4
160x3x2
180x3x2
190x2x2
180x3x2

Squat
180x5
215x4
250x3x2
285x2x4

KB Swings
50x15x3

Neutral Grip Chins
BWx8,8,6,6,6,5

Hanging Knee Ups
BWxalotx3


#17

July 3 2013

30, 4.3

Bench Press
115x5
135x4
160x3x2
180x3x2
190x2x3

Deadlift
365x3x3
385x2x3

Bench Press(Narrow Grip)
125x5
145x5
170x4x4

Lat Pulls
140x12x4

Pull Thrus
110x10x3


#18

July 5 2013

30,4.5

Squat
180x5
215x4
250x3x2
280x3x6

Bench Press(Narrow Grip)
115x5
135x5
160x5x5

Chins
BWx6x6

Tricep Pushdowns
120x10x3

Knee Ups
10x3


#19

New Sheiko cycle. Going back to original template deadlift programme.

Training Maxes
SQ:363.75
BP:231.25
DL:462.5

July 8 2013

31, 1.1

Bench Press
115x5
140x4
165x3x2
185x2x2
195x2x4

Squat
180x5
215x5x2
250x2,4,6,8,7,5,3

Bench Press(Narrow Grip)
115x6
140x6x2
150x6x4

High Bar Squat
180x5
215x5x2
235x4x4

GHR
BWx15x4

Lat Pulls
120x10
130x10x2
140x10x4


#20

July 10 2013

31, 1.3

Deadlift To Knees(Pause+Finish)
230x4
280x4x2
325x4x4

Bench Press
115x5
140x5
165x4x2
175x3x2
185x2x2
195x1x2
185x2x2
175x3x2
165x4
150x6
140x8
130x10
115x12

Rack Pulls(BTK)
280x5
325x4
370x3x2
415x2x4

Band Pull Aparts
Mini band x alot x 4

Band Pushdowns
Mini Band x alot x 4