I pick things up and put them down :)
- Thread starter reiyushin
- Start date
For those of you strength training here's my take on Sheiko's B2 #37 program:
Week 4 and I'm feeling the effect of Sheiko's wrath. I went for some max squatting througout the week after my working sets of sheiko and found that my previous 1rm flew up so sheiko has done something right!
Points of note for anyone wanting to try:
-The sessions are long, I've been lucky getting use of pretty much anything I need when I needed it and I was topping 2 hours everytime at a pace that almost seemed like cardio...be prepared for long hours.
-Pain from a different angle. Sheiko won't give you epic doms like going all out on a 'plus' set from Wendler but it will cause stiffness and soreness from lots of points you've not been stiff and sore from before. I can only assume it's because of the multiple high % sets. I thanked the gods for my rumble roller
-You'll need some upper back work, sheiko forgoes this completely, I alernated dumbell row and pullups of varying grips during the rest periods of the sets after my two main lifts for the day (Also maybe some direct bicep work but that could just be me and my crappy bicep imbalances)
-Squats seems to be sheiko's bread and butter, he does his best to make you work your ass off under that bar and whilst I'll probably not do a 1rm test this time round, simply based off how easy my previous 1rm felt I'm confident he's held up his end of the bargain. Some weeks I squatting instead of deadlifting and it was fine as well.
-Bench always feels a little lighter than it should, Sheiko had me on 90% squats at some stages but the bench doing 80% doubles just felt a little low. Next time round however I'm not going to up the bench weight but practice my pause because that's all that matters in competition. (I'll continue doing supermaximal holds as well because they've helped my inhibition issues )
-Deads I cheated a little, I didn't do the rack pulls or deadlift to knee stuff. I substituted going conventional and then sumo. My callous tear has almost healed fully so next time round I should be good for the proper weights etc.
So it's a deload week next week, just some work up to 75% with low volume to help my body refresh itself. After that I'll increase the weight on the squats and deads but keep the bench the same and work on my pausing.
All in all Sheiko #37 is a very well thought out workout and I'd recommend it to anyone who has a solid base in strength training.
#29 is a little easier in terms of volume so if you're coming off Wendler I'd give it a go first as the step up in volume can be intense.
Week 4 and I'm feeling the effect of Sheiko's wrath. I went for some max squatting througout the week after my working sets of sheiko and found that my previous 1rm flew up so sheiko has done something right!
Points of note for anyone wanting to try:
-The sessions are long, I've been lucky getting use of pretty much anything I need when I needed it and I was topping 2 hours everytime at a pace that almost seemed like cardio...be prepared for long hours.
-Pain from a different angle. Sheiko won't give you epic doms like going all out on a 'plus' set from Wendler but it will cause stiffness and soreness from lots of points you've not been stiff and sore from before. I can only assume it's because of the multiple high % sets. I thanked the gods for my rumble roller
-You'll need some upper back work, sheiko forgoes this completely, I alernated dumbell row and pullups of varying grips during the rest periods of the sets after my two main lifts for the day (Also maybe some direct bicep work but that could just be me and my crappy bicep imbalances)
-Squats seems to be sheiko's bread and butter, he does his best to make you work your ass off under that bar and whilst I'll probably not do a 1rm test this time round, simply based off how easy my previous 1rm felt I'm confident he's held up his end of the bargain. Some weeks I squatting instead of deadlifting and it was fine as well.
-Bench always feels a little lighter than it should, Sheiko had me on 90% squats at some stages but the bench doing 80% doubles just felt a little low. Next time round however I'm not going to up the bench weight but practice my pause because that's all that matters in competition. (I'll continue doing supermaximal holds as well because they've helped my inhibition issues )
-Deads I cheated a little, I didn't do the rack pulls or deadlift to knee stuff. I substituted going conventional and then sumo. My callous tear has almost healed fully so next time round I should be good for the proper weights etc.
So it's a deload week next week, just some work up to 75% with low volume to help my body refresh itself. After that I'll increase the weight on the squats and deads but keep the bench the same and work on my pausing.
All in all Sheiko #37 is a very well thought out workout and I'd recommend it to anyone who has a solid base in strength training.
#29 is a little easier in terms of volume so if you're coming off Wendler I'd give it a go first as the step up in volume can be intense.
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4 weeks out from comp! PANIC STATIONS!!!
Bench is screwed, I can't comfortably hold anything over 110, I think my antagonists aren't strong enough so I'm cutting any heavy benching and working on strengthening up my back and biceps (and some rotator cuff work for good measure)
Squats is all good, just suring up everything and making sure I'm technically sound in any situation ie loud crowd and judges... :s
Deads are ok, haven't went mega hard on these, just focusing on squatting. I'll need to start doing them more often over the next couple weeks to get the neural pathways sound but nothing heavy.
Pooping my pants, first comp jitters and all that
Openers
170
100
220
2nd lift
200
115
230
3rd lift...?
PB ATTEMPTS
Bench is screwed, I can't comfortably hold anything over 110, I think my antagonists aren't strong enough so I'm cutting any heavy benching and working on strengthening up my back and biceps (and some rotator cuff work for good measure)
Squats is all good, just suring up everything and making sure I'm technically sound in any situation ie loud crowd and judges... :s
Deads are ok, haven't went mega hard on these, just focusing on squatting. I'll need to start doing them more often over the next couple weeks to get the neural pathways sound but nothing heavy.
Pooping my pants, first comp jitters and all that
Openers
170
100
220
2nd lift
200
115
230
3rd lift...?
PB ATTEMPTS
Bench
Here's the Bench, my least favourite lift by far, benching causes a strange pain/weakness in my biceps near the elbow (I'm doing corrective exercise to improve the situation) I bench narrowish to lessen the pain:
Opener - 105kg
2nd - 115kg
3rd (no lift
) - 125kg - PB Attempt
Gutted by the 3rd one, but next time
Here's the Bench, my least favourite lift by far, benching causes a strange pain/weakness in my biceps near the elbow (I'm doing corrective exercise to improve the situation) I bench narrowish to lessen the pain:
Opener - 105kg
2nd - 115kg
3rd (no lift
) - 125kg - PB AttemptGutted by the 3rd one, but next time
Squat didn't go as planned, there was 30mins of waiting between the warmups and my first squat. I revised my plan from going 180, 200, 215 to going 180, 190, 200.
I had it planned I needed 200, 115, 230 and I figured I could do those lifts any day of the week.
Deadlift I was knackered and with hindsight I should have tried more but there's always next time
Here's the final squat
I had it planned I needed 200, 115, 230 and I figured I could do those lifts any day of the week.
Deadlift I was knackered and with hindsight I should have tried more but there's always next time
Here's the final squat