T Nation

Questionable Workout

Me and my brother are doing sheiko 29 and he hates it so he’s just going back to making his own workout which both of us have done for the past like 3 years. Here’s his ( just the exercise not weight percents )

mon. bench ( 3 warm ups ) 1x5, 1x4, 5x5
squat ( 2 warm ups ) 1x5, 1x4, 5x5
floor press- 3x3
cable flies- 3x8
tricep pushdown- 3x10

wed.- low rack pulls 1x5, 2x3, 5x5
OH press 5x5
incline dumbbell bench 4x4
deadlift 4x4

fri. bench ( 3 warm ups ) 1x4, 3x3
box squat- 1x5, 1x4, 5x5
1 board press 4x4
squat- 5,4,3,2,1
dumbbell curls 3x6

It’s not too bad I like it too but I just wanted some opinion on it if there’s anything that should be changed or some things that are not needed

You’re welcome to do w/e you want obviously, but since you asked, my personal opinions are as follows:

  1. ADD UPPER BACK STUFF
  2. I would never do deadlift last. In fact, I would never do deadlift as anything other than first.
  3. You may have been planning on doing ab work and just not written it out, but if not, do some core work.
  4. You could try adding a bit more assistance work for hamstrings and triceps.

I’d look up Prilepins table. I’d do something difficult from the table one day for bench and squat, medium another, and easier a third. I’d only deadlift once or twice a week.

Run it at least once as close to the original as possible, this includes little or no upper back work.

thanks for the opinions I’ll let him know about the changes, and yeah we had core work we just don’t write it down

good on you for sticking with sheiko Mike, your brother will come around when he sees you flying past him. just keep upping squats 20lbs a month for the first few months, and 10lbs on bench… when it starts to get hard reduce to 10lbs a month, and 5 for bench… although I’ve been going up 10 for a while now, I just started really low.

[quote]Larry10 wrote:
good on you for sticking with sheiko Mike, your brother will come around when he sees you flying past him. just keep upping squats 20lbs a month for the first few months, and 10lbs on bench… when it starts to get hard reduce to 10lbs a month, and 5 for bench… although I’ve been going up 10 for a while now, I just started really low.[/quote]

How many lbs do you usually add to your total in a year for the past couple or so?

I really can’t remember, as I re started my career in early 2011 out of frustration, and I dropped down to 198 to really restart my career, and because my form was so shitty I don’t count any of my old numbers.

My first meet I went 500-315-575 (deadlift bar)

Now in 2012 I’ve done 525 (no belt)-375-585 (texas bar no belt)

In 2013 I’d like 550±405-635

I’ve been doing sheiko bench for 8ish months, and that’s where the big PR came from, and I reset my squat to 475 and pull to 565, and I’m slowly working back up to gain momentum and hopefully get my sheiko maxes to 550-405-635, then I’ll do my peak, I don’t like the looks of the sheiko peak, and hopefully I’ll make those numbers a reality, I think it’s a good plan.

I was a little late starting the squat and deadlift as I was training bulgarian style, and spent 6ish weeks just front squatting, then 12 weeks back squatting 6 times a day. It took me a few months to recover from that, now I’m into sheiko.

I’m also using the low max to really improve my hamstrings and glutes, I feel my quads really overpower, and whenever I miss a squat it’s 3/4 up, so if I improve those, I’ll hopefully be well on my way to 550.

I really want more, but 25lbs progress is all I’m letting myself think about right now, ideally in 2013 I’d like 585, but we’ll see, don’t want to get ahead of myself.

Good luck. And congrats on the bench progress. My bench has been plateaued at between 275 and 300 for a year and only now that I’ve gone high bar squat am I progressing on bench again.

I actually feel that low bar squatting held my bench back a ton, my brachials were so torn up all the time benching was horrible.

And thank you for the well wishes, I’d like to hit my end goals as soon as possible, but I’m ready to take 3 years to get there.