I’ve been getting the once weekly T-Nation newsletter and always found it interesting. About two months ago, one article really caught my eye, Shieko Shakes up Powerlifting.
Before I get to that, a little bit about myself. I’ll be 40 in a month, I live in st louis with a beautifull sexy wife and two great girls. I thank god for what I have. I’ve been married for 6 years and in that time, I have been putting on weight on a very consistent basis.
When I met my wife, I was 32 and what I would call a gym rat. I would play basketball for an hour or two evry day and lift at least 3 days a week. It was part of my life and it defined me. I was the guy who was in good shape and felt good about himself and I liked being “that guy”. I hope that made sense.
As everything else has been going good for me, my physical condition has been going downhill. I knew it to and my self-image was drooping like my man-boobs. I think I hit rock bottom at christmas time while running across the street with my daughter.
For some reason I felt every ounce of my body jiggling. I was absolutely disgusted. Right at that time I read this article and thought this would be a good start. So for the last 2 months I have followed the routine in that article and read a lot about this Shieko system.
I’m not going to argue the merits of this but for me, it was eye opening. I had a plan, I stuck to it and instead of just walking aimlessly around the gym with no plan, now I had a goal. I have followed the routine almost faithfully. Next week I do the test that it calls for. The point to this log is that my diet was stil crap.
Last week my wife and her friends were going through some pictures and made a point of showing me a picture of myself right at the time we met. It was at the lake of the ozarks and I was in my swim suit. They had a little bit of wine and so they laughed at the “changes” I had made. They weren’t trying to be mean, but the point of it, hit home.
What I saw in that picture was a guy who liked who he was, who was confident. That’s not who I was anymore, I was not that guy. So I am starting this workout log to hold myself accountable. It’s my, finding myself log. This is also the last self-pitying remark you’ll hear. I and I alone got myself into this place and I and I alone can get it back. So here’s my plan.
- The shieko routine. I am planning on doing it again, I like the high volume, low rep. I like the plan, so that I have a purpose. It also has easily defined goals. My goal-I want to squat and deadlift 500 pounds and bench 400.
I’m a long way, away from this. Right now my deadlift is at 235, my squat around 275 and bench at 300. I know, my numbers are all out of whack, I have never trained legs before, so I’m trying to get them caught up. I’m adding my own alterations, based on what I want to do.
My brother has challenged me to the 300 contest. The routine based on the movie 300 and the test that they did. So on my non-dead days, I’m going to do 5-6 sets of 135 pounds with the goal of increasing my reps. On the 300 challenge you have to do this 50 times and I’m a long ways away. Also I plan on doing 3 sets of pullups between each exercise. At the end of my workout I should be up to 12-15 total sets.
- My non-lifting days are mon-wen-fri. I joined a boxing gym here and did my first workout. I loved it. It was as hard as anything I have ever done. It was a combined kickboxing/boxing workout. I’m going to do this for 3 months, with the goal then of moving to the advanced class where the workouts get much harder.
It fits me because it’s fast paced, it’s and adrenaline rush and if there is a hell, and I have to go. My hell would have treadmills and stairmasters in it.
- Last but most important, my diet. More protein, cut out all breads, etc…and more fruit and vegtables. At 40, I know that the diet is the most important thing. Even over the last 2 months, I’ve seen real progress on the sheiko routine, but my diet has been shit.
I’ve tricked myself into thinking I’m “bulking” up. That’s easier to believe then I have no self control and I like pizza.
Like others who have posted, I’m interested in feedback. I’m interested to know of this shieko/300 workout is something that can be done together and combined with the boxing workout.