Sheiko kills my inner child

Shar · 04-15-2008, 02:09 PM

Current PRs
DL: 190kg, took 180 as 1rm for the Sheiko program, because 190 was fucking slow
BoxSq: 150kg, took 140
BP: 110kg

Sheiko #29 W1D1

BP:
1x5x55
2x4x65
2x3x77,5
5x3x82,5

BOXSQ:
1x5x70
2x5x85
5x5x100

BP:
1x5x55
1x5x65
4x4x77,5

Flies:
5x10x10

GM :
5x5x50

Merrill · 04-15-2008, 02:10 PM

Another Sheiko guy. Cool.

Shar · 04-16-2008, 09:18 AM

W1D2

DL to knees:
1x3x90
1x3x107,5
2x3x125
4x3x135

I-BP:
4x6x60

NG-BP:
5x5x60

Rackpulls:
1x4x100
1x4x117,5
2x4x135
3x5x152,5

Overheadsquats:
5x5x30

Decline-Situps:
3x10

Shar · 04-18-2008, 10:19 AM

W1D3

BP:
1x5x55
1x5x65
1x4x77,5
2x3x82,5
2x2x87,5
2x3x82,5
1x4x77,5
1x6x65
1x8x55

Flies:
5x10x10

BoxSQ:
1x5x70
1x4x85
2x3x100
5x3x107,5

GM:
5x5x60

zop · 04-18-2008, 10:47 AM

good job on doing the whole routine. I'm doing the novice program and I have trouble finishing the workouts.

Shar · 04-21-2008, 10:42 AM

Decided to use my real 1rm for DL and BoxSQ

W2D1

BoxSQ:
1x5x75
1x4x90
2x3x105
5x2x120

BP:
1x5x55
1x4x65
2x2x77,5
5x3x87,5

Flies:
5x10x10

BP:
5x10x60

Front Squat:
2x3x67,5
2x3x82,5
4x2x90

GM:
5x5x60

Fight_Song · 04-21-2008, 11:17 AM

can you link the sheiko template?

Shar · 04-21-2008, 11:46 AM

Quote:

Originally Posted by Fight_Song

can you link the sheiko template?

http://www.elitefts.com/sheiko/default.asp

Shar · 04-23-2008, 01:35 PM

W2D2

DL to knees:
1x3x95
1x3x95
2x3x132,5
4x2x142,5

BP:
1x6x55
2x6x65
4x6x72,5

Flies:
5x10x10

Rackpulls:
1x4x105
1x4x122,5
2x4x142.5
4x4x152,5

Sidebends:
5x5x37,5

Shar · 04-25-2008, 11:26 AM

W2D3

Boxsq:
1x5x75
1x4x90
2x3x105
5x2x120

BP:
1x5x55
1x4x65
2x3x77,5
2x2x87,5
1x3x82,5
1x5x72,5
1x7x60

Flies:
5x10x15

Boxsq:
1x5x75
2x5x90
4x4x105

GM:
5x5x60