T Nation

The Great Southern Trendkill ~2013~

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 :slight_smile:

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