This is my new training log detailing my training experiences for 2013
Sheiko 29
Week 1
Day 1
14/01/2013
Monday:
Bench press:
50% 70kg x 5 reps
60% 85kg x 2 sets x 4 reps
70% 98kg x 2 sets x 3 reps
75% 105kg x 5 sets x 3 reps
Squat:
50% 86kg x 5 reps
60% 103kg x 2 sets x 5 reps
70% 120kg x 5 sets x 5 reps
Bench press:
50% 70kg x 5 reps
60% 85kg x 5 reps
70% 98kg x 4 sets x 4 reps
Dumbbell fly:
5kg in each hand x 5 sets x 10 reps
Focused on a deep stretching and slow contraction
Barbell good morning:
40kg x 5 sets x 5 reps
Light work but deep stretch and an explosive contraction
First day of Sheiko done and felt pretty good. Benching and squatting on the same day is quite interesting and I know with this increase in Frequency and Volume I can only get stronger and hit some massive PR’s this year!
Sheiko 29
Week 1
Day: 2
Tuesday: Recovery
Hockey ball on shoulders, pecs, scapula, calves, glutes
Stretch for about 10
Band stretch on hips
Band stretch on arms
Band work: superset
Close grip band row: red band x 15 reps x 3 sets
Band pull apart: purple band x 15 reps x 3 sets
Abs: superset
GHR sit ups x 3 sets x 15 reps
Hanging bent knee raises x 3 sets x 15 reps
Prowler walk:
40kg on prowler
Heels flat x 25m
On toes x 25m
This x 3 rounds
Sheiko 29
Week 1
Day: 3
Wednesday:
By far one of the most challenging deadlift sessions I have done. Again nothing super heavy just wore away at my GPP and though I enjoyed today thoroughly! My HANDS were torn apart by the deadlift volume!
Deadlifts:
(50%) 113kg x 3 reps
(60%) 135kg x 2 sets x 3 reps
(70%) 158kg x 2 sets x 3 reps
(75%) 169kg x 2 sets x 3 reps
Incline bench press:
80kg x 4 sets x 6 reps
Dips:
BW x 5 sets x 5 reps
Deadlifts 4" Block pull:
(55%) 124kg x 4 reps
(65%) 146kg x 4 reps
(75%) 169kg x 2 sets x 4 reps
(85%) 191kg x 4 sets x 3 reps
Lunges:
12.5kg each hand x 5 sets x 10 reps
Sheiko 29
Week 1
Thursday: Active Recovery
Soft tissue work with hockey ball on back, pecs, shoulders, glutes and calves
Kettlebell ladder:
1min break between each weight
18kg x 15 reps
24kg x 15 reps
28kg x 15 reps
32kg x 15 reps
36kg x 15 reps
Kettlebell clean:
14kg x 10 reps each arm x 3 sets
Kettlebell double-swing:
14kg each hand x 15 reps x 3 sets
Cool down stretch for lower back, calves and hamstrings
Abdominal plank:
45 seconds x 3 sets
Sheiko 29
Week 1
Friday
Bench press:
(50%) 70kg x 5 reps
(60%) 84kg x 5 reps
(70%) 98kg x 4 reps
(75%) 105kg x 2 sets x 3 reps
(80%) 112kg x 2 sets x 2 reps
(75%) 105kg x 2 sets x 3 reps
(70%) 98kg x 4 reps
(60%) 84kg x 6 reps
(50%) 70kg x 8 reps
Dumbbell fly:
5kg each hand x 5 sets x 10 reps
Squat:
(50%) 86kg x 5 reps
(60%) 103kg x 2 sets x 4 reps
(70%) 120kg x 2 sets x 3 reps
(75k%) 129kg x 5 sets x 3 reps
Good morning:
50kg x 5 sets x 5 reps
Sheiko 29
Week 1
Saturday: Upper body accessory work
Military press:
40kg x 3 sets x 10 reps
Pendlay row:
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps
Dumbbell row:
40kg x 3 sets x 10 reps each side
Superset
Lat pulldown: 50kg x 3 sets x 10 reps
Close grip row: 40kg x 3 sets x 10 reps
Two handle face pull: 22kg x 3 sets x 10 reps
Superset
Ez barbell row: 20kg x 2 sets x 10 reps
Triceps extension: 36kg x 2 sets x 10 reps
Dumbbell lateral raise: 7.5kg x 2 sets x 10 reps
Hanging bent knee leg raises:
Hanging from rings
BW x 3 sets x 15 reps
The goal on this day is just to get some volume and work done on my back, shoulders and biceps. Slowly I will build the sets, volume, intensity and exercise selection on this day. Being my first week on Sheiko I didn’t want to kill it today but rather just get some work done and as time goes by I will get these days to epic levels as much as the 3 main lifting days. That will take time but for now slowly just work at it.
Sheiko 29
Week 2
Monday: Day 1
Squat:
50% 86kg x 5 reps
60% 103kg x 4 reps
70% 120kg x 2 sets x 3 reps
80% 138kg x 5 sets x 2 reps
Bench:
50% 70kg x 5 reps
60% 85kg x 4 reps
70% 98kg x 2 sets x 3 reps
Was mean to be 80% for 5 sets x 3 reps but read it wrong and did 103kg x 4 sets x 2 reps
Dumbbell fly:
7.5kg x 5 sets x 10 reps
Push ups:
Bw x 5 sets x 10 reps
Front squat:
45% 77kg x 2 sets x 3 reps
55% 95kg x 2 sets x 3 reps
60% 103kg x 4 sets x 2 reps
Good morning:
50kg x 5 sets x 5 reps
Sheiko 29
Week 2
Tuesday: Recovery
Ball roll back, pecs, shoulders, glutes, calves
Band stretch upper amd lower body
Kettlebell turkish get up: 14kg then 18kg x 4 sets each arm
Followed by kettlebell swings between each turkish get up set:
14kg, 18kg, 24kg, 28kg, 32kg x 15 reps
Toes to bar leg raise:
3 sets x 5 reps
Hanging bent leg knee raises:
3 sets x 10 reps
Sheiko 29
Week 2
Wednesday: Day 2
Deadlift:
(50%) 113kg x 3 reps
(60%) 135kg x 3 reps
(70%) 158kg 2 sets x 3 reps
(75%) 169kg 4 sets x 2 reps
Bench press:
(50%) 70kg x 6 reps
(60%) 84kg x 2 sets x 6 reps
(65%) 90kg x 4 sets x 6 reps
Dumbbell fly:
8kg x 5 sets x 10 reps
Block pull:
(55%) 124kg x 4 reps
(65%) 146kg x 4 reps
(75%) 169kg x 2 sets x 4 reps
(80%) 180kg x 4 sets x 4 reps
Bulgarian squat:
10kg x 5 sets x 5 reps each side
Sheiko 29
Week 2
Thursday: Recovery
Kettlebell turkish get ups and lots of swings
Friday: Day 3
Squat:
(50%) 86kg x 5 reps
(60%) 103kg x 4 reps
(70%) 120kg x 2 sets x 3 reps
(80%) 138kg x 5 sets x 2 reps
Bench:
(50%) 70kg x 5 reps
(60%) 84kg x 4 reps
(70%) 98kg x 2 sets x 3 reps
(80%) 112kg x 2 sets x 2 reps
(75%) 105kg x 3 reps
(65%) 91kg x 5 reps
(55%) 77kg x 7 reps
Dumbbell fly:
10kg x 5 sets x 10 reps
Squat:
(50%) 86kg x 5 reps
(60%) 103kg x 2 sets x 5 reps
(70%) 120kg x 4 sets x 4 reps
Good morning:
60kg x 5 sets x 5 reps
Sheiko 29
Week 3
Monday: Recovery
Had a long weekend and didn’t feel it today so opted to do some kettlebell work and train tomorrow!
Turkish get ups:
14kg each side
18kg each side
24kg each side
Swings:
18kg, 24kg, 28kg, 32kg x 15 reps
Double swing:
18kg each hand x 2 sets x 15 reps
Alternating hands:
24kg x 3 sets x 25 reps
Sheiko 29
Week 3
Tuesday: Day 1
Brutal session! Survived it! Took a lot out of me but felt good afterwards!
Squat:
55% 95kg x 5 reps
65% 112kg x 4 reps
75% 130kg x 2 sets x 3 reps
85% 146kg x 4 sets x 2 reps
Bench:
50% 70kg x 5 reps
60% 84kg x 4 reps
70% 98kg x 2 sets x 3 reps
80% 112kg x 6 sets x 3 reps
Dumbbell fly:
10kg x 5 sets x 10 reps
Push ups:
BW x 5 sets x 10 reps
Squat:
50% 86kg x 3 reps
60% 103kg x 3 reps
70% 120kg x 3 reps
80% 138kg x 4 sets x 3 reps
Good morning:
60kg x 5 sets x 5 reps
What’s up man! We are following the same program and are at similar stages. I just finished Week 2. Loving it so far. What are your maxes and goals?
Also are you doing “deadlift to knees” with a pause, or just straight up deadlift?
Will follow!
Also, TGSTK is a classic album.
Hey dude!
Awesome I just looked at your log now briefly! Pretty cool that you have spent some time with the program and will be decent to keep looking at it as I go along to see how you are progressing too!
My stats are:
Raw
Bodyweight: 88kg
Squat: 172kg
Bench: 140kg
Deadlift (conventional): 225kg
I am a little stronger on my squat and bench but keeping my maxes here for this first cycle of sheiko as I’ve never trained with this much frequency and volume before!
Gear single ply
Squat: 200kg
Bench: 165kg
Deadlift (sumo): 230kg
I got a single ply meet on the 23rd March and then a Raw meet on the 6th April so will be really interesting to see how I do on both those days being so close to each other.
I’m running #29 then probably throw in #37 (4 weeks) with single ply hear and then last two weeks of #32 going into the meet. So technically won’t test any maxes till those days.
Sheiko 29
Week 3
Wednesday: Recovery
Stretching, turkish get ups, kettlebell swings, planks, kettlebell cleans
Thursday: Day 2
Deficit 2" deadlift:
70kg x 5 reps
113kg x 5 reps
135kg x 2 sets x 3 reps
146kg x 4 sets x 3 reps
Bench press:
70kg x 5 reps
84kg x 4 reps
98kg x 2 sets x 3 reps
112kg x 3 sets x 2 reps
119kg x 2 sets x 2 reps
112kg x 2 sets x 3 reps
Dumbbell fly:
10kg x 5 sets x 10 reps
Rack pull deadlift:
Bar set below the knee
135kg x 4 reps
158kg x 2 sets x 4 reps
180kg x 2 sets x 3 reps
add belt
203kg x 3 sets x 2 reps
Bulgarian split squat:
10kg each hand x 5 sets x 5 reps each leg
Felt pretty shit going into this workout but felt like a beast afterwards! Deadlift’s were crisp, smooth and popping up like nothing! Everything felt easy and recovering so much better as compared to last week 
Sheiko 29
Week 4
Monday: Day 1
Squat
50% 86kg x 5 reps
60% 103kg x 4 reps
70% 120kg x 2 sets x 3 reps
80% 138kg x 5 sets x 3 reps
Bench press
55% 77kg x 5 reps
65% 91kg x 5 reps
75% 105kg x 5 sets x 4 reps
Dumbbell fly:
10kg x 5 sets x 10 reps
Dips:
5 sets x 5 reps
Front squats:
40% 69kg x 2 sets x 5 reps
50% 86kg x 2 sets x 4 reps
60% 103kg x 3 sets x 3 reps
Good morning:
60kg x 5 sets x 5 reps
Last week of Sheiko! Today felt good, everything felt solid and strong. No issues despite maybe under-eating a little bit but got everything done and looking forward to this week of training! Next week going to slap my single ply gear on until the meet! Going to be fun haha!
Sheiko 29
Wednesday: Day 2
Bench
50% 70kg x 5 reps
60% 84kg x 4 reps
70% 98kg x 2 sets x 3 reps
80% 112kg x 2 sets x 3 reps
85% 119kg x 2 sets x 3 reps
Deadlift
50% 113kg x 3 reps
60% 135kg x 3 reps
70% 158kg x 2 sets x 3 reps
80% 180kg x 2 sets x 3 reps
85% 191kg x 2 sets x 3 reps
80% 180kg x 3 sets x 2 reps
Bench
50% 70kg x 5 reps
60% 84kg x 5 reps
70% 98kg x 4 sets x 5 reps
Dumbbell fly
10kg x 5 sets x 10 reps
Sheiko 29
Friday: Day 3
Squat
50% 86kg x 5 reps
60% 103kg x 4 reps
70% 120kg x 2 sets x 3 reps
80% 138kg x 6 sets x 3 reps
Bench
50% 70kg x 6 reps
60% 84kg x 5 reps
70% 98kg x 2 sets x 4 reps
80% 112kg x 2 sets x 3 reps
85% 119kg x 2 sets x 2 reps
80% 112kg x 2 sets x 3 reps
70% 98kg x 4 reps
60% 84kg x 6 reps
50% 70kg x 8 reps
Dumbell fly
10kg x 5 sets x 10 reps
Dips
Bw x 5 sets x 8 reps
Good mornings
60kg x 5 sets x 5 reps
Saturday: Accessory
Power cleans, barbell rows, meadow rows, lat pulldowns, biceps and face pulls