T Nation

Sheiko - Adding Cleans?

Me and my friend is doing sheiko for the moment. Would it be possible to change the deadlifts for cleans, and it’s variations? or would it be just to much for the cns ?

We are doing the 4day a week program.

On deadlift day, you’re saying you’d do deads, bench, Cleans?

I wouldn’t see a problem with it. Why do you want to add cleans? Is your deadlift moving up and you just want to add something in to change things up?

I think that cleans and it’s variations are less strenous on the cns than deadlifts, so if you want to substitute them, go for it.

okey thanks, I’d change the deads for clean and jerks.

deadlift - clean and jerk
deadlift till knees - hang clean and jerk
deadlift of boxes - heavy clean day.

might aswell make this one to a log.

Christoffer
weight 87kg
bench : 100kg
squat : 150kg high box, 130kg alitle below parallel
clean 90kg
clean and jerk 82.5kg
deadlift 160kg, sumo 140kg (stoped doing because of a accident palying american football)

Fredrik
68kg
bench 60
squat 85kg atg
clean and jerk 65kg
deadlift 110kg

we are both 16.
day 1:
squat
65kg x5 / 45kg x5
80kg x2x4 / 52.5kg x2x4
92.5kg x2x3 / 60kg x2x3
105kg x5x2 / 70kg x5x2

bench
50kg x5 / 30kg x5
60kg x4 / 40kg x4
70kg x2x3 / 42.5kg x2x3
80kg x5x3 / 50kg x5x3

flies :
10kg x5x10 / 5kg x5x10

squats :
65kg x5 / 45kg x5
80kg x5 / 55kg x5
92.5kg x5x4 / 60kg x5x4

chins :
various grips, about 7-8 sets of around 6 reps.

TBH if it was me, and depending on goals here’s what I’d do.

On double deadlift days, do cleans first, then deads afterwards. The second deadlift movement is normally a variation and calls for a lower %. I would change this and do the deadlifts with the same % and reps/sets as if you were doing them first in the workout.

Why are you dropping deadlifts anyway? At your level, getting strong with deadlifts should stil lhave a great carry over to power/sporting performance if that’s what you’re after.

[quote]Hanley wrote:
TBH if it was me, and depending on goals here’s what I’d do.

On double deadlift days, do cleans first, then deads afterwards. The second deadlift movement is normally a variation and calls for a lower %. I would change this and do the deadlifts with the same % and reps/sets as if you were doing them first in the workout.

Why are you dropping deadlifts anyway? At your level, getting strong with deadlifts should stil lhave a great carry over to power/sporting performance if that’s what you’re after.[/quote]

Thanks hanley, might as well try that.

My chest is definitly not used to this kind of volume, very sore, some light sorness from the squat but nothing big.

tomorrow will be:
cleans
bench
deadlift.
and something to substiute good mornings for because I dont like them, hyper extensions?

second work out:
clean and jerk
50 kg / 40kg x3
60 kg / 50kg x3
70 kg / 55kg x2x2
80 kg x1 miss, x1 miss / 60kg x2

bench
50kg / 30kg x6 - touch and go
60kg / 35kg x5 - touch and go
70kg / 42.5 kg x2x4 - touch and go
75kg / 45kg x2x3 - paused
80kg / 50kg x2x2 - paused
75kg / 45kg x2x3 - paused
70kg / 42.5kg x2x4 - paused
65kg / 40kg x6 - close grip touch and go
60kg / 35kg x8 - close grip touch and go
50kg / 30kg x10 - touch and go

deadlift
70kg / 55kg x4
85kg / 67.5kg x4
100kg / 77.5kg x2x3
115kg / 90kg x5x3

flies
10kg / 5kg x5x10

evrything was easy, except for the cleans, I dont think it is a good idé to add cleans to sheiko, evrything was insanley slow.

the deadlifts was far to easy, might add 2.5kg each workout.

Ya know ya need to be careful not to change things TOO much or your won’t be doing Sheiko training anymore.

yes i know, but I am pretty sure I could sumo deadlift more then 140, the only thing that held me back was my finger injury which started to hurt when I maxed at 140.

so I think adding 2.5kg each week is gonna be a safe bet.

hanley, did you do any external rotation work for shoulders when you did sheiko?

my body feels much better , just a litle tight in my back. chest feels fine.

tomorrow is double bench day.

another easy day.
workout 3:

bench
50 | 30 x5
60 | 35 x4
70 | 42.5 x2x3 paused
80 | 50 x5x3 paused

squat
65 | 45 x5
80 | 50 x4
92.5 | 60 x2x3
105 | 70 x6x3

bench
55 | 35 x5
65 | 40 x4
75 | 45 x5x3 paused

flies
12.5kg x5x10

pull ups (not used to pull ups, starting easy)
10x3

abs

went down to the city to eat some pizza. then we played some basket, soccer and did some handstand walking and other bodyweight skills.

last day of week one. this was hard because I didnt get any food, woke up late, only 5 hours of sleep.I made a gainer and went to the gym.

deadlift on box
70 | 55 x2x3
85 | 67.5 x4x2
these feelt like a joke, coud probably’ve done 20 reps.

incline bench ( I realised later I shoud’ve gone for 4 reps, but whatever…)
50 | 40 x6
60 | 40 x6
70 | 40 x6 (pr on 70)
60 | 40 x6 (70 was hard, didnt want to exhaust my self as this is only week 1)
60 | 40 x6 with a singpause on last rep.

dips
10kg | kv x5x6

rack pulls, just abow knee.
85 | 67.5 x4
100 | 77.5 x2x4
115 | 90 x2x3
130 | 100 x4x2

pull ups
bw 10x3

notes :
this was painful for the hands. 130 feelt pretty heavy. week 1 wasn’t to hard untill this session, I guese next week will be more painfull. Time to eat

day 1 week 2.

bench
50kg x6 | 30kg - added 1 rep
60kg x5 | 37.5kg added 1 rep
70kg x2x4 | 45kg - added one rep
80kg x3x3 - 50kg paused
85kg x3x2 - 52.5kg paused - old pr is x4 whitout pause, I bet I can get 8 touch and go now.

squat :
65kg | 42.5kg x6 - added 1 rep
80kg | 55kg x5 - added 1 rep
90kg | 62.5kg x2x4 - added 1 rep
105kg | 70kg 5x3

bench
55kg | 37.5kg x8 - added 4 reps :S
65kg | 40kg x6 - added 2 reps
75kg | 45kg x4x5 - added 1 rep

flies
12.5kg | 7.5kg x5x10

notes : bench feelt extremly easy today, but the plan wasnt to add this manny reps evrywhere, I coudlnt write on a paper what I was suposed to do today because I oversleept, well I am happy as long as I dont do less.
First squat set of 105 was hard, I blasted the others.
Finaly some time to get some sleep, had a hard time sleeping yesterday.

Getting some awesome results, next week we’ll add 2.5kg to all sets if we dont feel to beaten up.

okay, I thought that I’d have an awfull workout today since I tested MMA yesterday, didnt realy have any problems tho.

deadlift on a box
70 / 55
85 / 67.5
92.5 / 72.5

  • box deadlifting with these kind of weights was as easy as always…

bench
52.5 / 32.5 x5
62.5 / 40 x4
72.5 / 45 x2x3 - paused
82.5 / 52.5 x3x2 - paused
77.5 / 47.5 x2x3 - paused
72.5 / 45 x4
62.5 / 40 x6
52.5 / 32.5 x8

  • We added 2.5kg to all sets, still easy, coud probably add another 2.5, but we’ll wait to week 4 before doing that.

Deadlifts
70 / 55 x4
85 / 67.5 x4
100 / 77.5 x2x3
115 / 90 x5x3

  • the early sets of 115 feelt akward, just coudlnt pull with my legs, after I got in to the groove again the weights feelt light.

shoud’ve done flies here today but I forgot all about them…

pull ups
7x4 - normal pull ups
1x4 - had to try a set behind the head
1x4 - realy wide grip (compared to what we usauly use)
1x4 - super close grip

Now I’ve some questions to those of you who has used sheiko before. Would it be possible to do 2 session of indoor american football a week? these are kinda light and is mostly about skill training, no sprints and that sort (except when we train the runs) .

The reason am I asking this because my coach doesnt seem to agree with me on increasing stregth and speed, he’d rather have me practise. Also I’ve got a shot at the national team so I dont want to mess this up.

What’s more important to you??

To be honest, there’s no way I coulda trained for a sport and done Sheiko at the same time. That being said, Sheiko isn’t the only way to get big or strong, there’s other and better ways to do it if you want to contiune with playing football.

The best thing to do…? Try it and see.

I’ll just continue with the program and take it easy when practising football.

I’ll just hope god blessed me with good genes and hope I can go on for 2 weeks.

played some hockey yersterady in school, hip was sore after that…

Squat
65 | 45 x5
80 | 52.5 x4
92 | 60 x2x3
105 | 70 x5x3

bench
57.5 35 x5
67.5 42.5 x4
77.5 47.5 x5x3 - paused

squat
65 | 45 x5
82.5 | 52.5 x5
92.5 | 60 x4x4

flies
10kg / 5kg x5x10

notes : my hip was very sore today, nothing was hard but the squats was a litle painfull, still manageble.

Reached the half point mark today, this workout feelt hard and slow, I think I should go easier on the assistance work.

press behind the neck
45 / 35 x5
50 / 35 x5
50 / 35 x5
50 / 35 x5
50 / 35 x5

incline bench (this bench was more inclined since we trained at another place.)
60 / 40 x4
70 / 40 x4
65 / 40 x4
67.5 / 40x4
65 / 40x4
65 / 40x4 - with laugh pause. xD

dead lift to knees
70 / 55 x4
85 / 67.5 x4
100/ 77.5 x2x3
110/ 90 x5x2

then we went to the park and did some pull ups / dips.

why is the deadlift to knees in the program? since I focused so much on getting them to knee level it almost became a “back lift” . anyway, sheiko is getting harder, next week will be tough since deadlift and bench numbers will be raised.

week 3 day 1
squats
65 / 45 x5
80 / 52.5 x4
92.5 / 60 x2x3
105 / 70 x5x3

bench
52.5 / 32.5 x5
62.5 / 40 x4
72.5 / 47.5 x2x3 -paused
82.5 / 52.5 x6x3 -paused - no problem

flies
5x10

squats
65 - 42.5 x5
80 - 52.5 x5
92.5 - 60 x3x5
100 - 70 x8 - squats is far to easy…
92.5 - 60 x5

that’s it. next workout might be tough.