[zop]

9/24/08 Wednesday - Sheiko 37 Week 1 Day 3

-Deadlift-
225 x 5
255 x 5
255 x 5
295 x 4
295 x 4
315 x 3
315 x 3
315 x 3
315 x 3

-Incline Bench-
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4

-Dips-
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

-Rack Pulls-
225 x 5
255 x 5
255 x 5
295 x 4
295 x 4
335 x 3
335 x 3
335 x 3
335 x 3

-DB Lunges-
45 x 5+5
45 x 5+5
45 x 5+5

-Hanging Leg Raises-
x 10
x 10
x 10

*Just wanted to catch up before today's workout. I missed sets on the lunges, because I was just tired as hell and I couldn't grip onto the dbs anymore.

[zop]

9/26/08 Friday - Sheiko 37 Week 1 Day 5

-Bench Press-
135 x 7
145 x 6
155 x 5
175 x 5
185 x 3
185 x 3
205 x 2
205 x 2
185 x 3
185 x 3
175 x 4
155 x 6
145 x 8
135 x 10

-DB Flies-
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

-Squat-
155 x 5
195 x 4
195 x 4
225 x 3
225 x 3
245 x 3
245 x 2

9/29/08 Monday - Sheiko 37 Week 2 Day 1

-Squat-
135 x 5
195 x 4
195 x 4
225 x 3
225 x 3
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2

-Bench Press-
135 x 5
155 x 5
185 x 3
185 x 3
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2

-DB Flies-
25 x 10
25 x 10
25 x 10


10/1/08 Wednesday - Sheiko 37 Week 2 Day 3

-Deadlift till knees-
225 x 4
255 x 4
255 x 4
315 x 4
315 x 4
315 x 4
315 x 4

-Bench Press-
135 x 5
155 x 5
155 x 5
185 x 4
185 x 4

-Basketball-
1 hour

*Ok so I don't really like Sheiko. There is way too much volume for me in 37. I should've started with 29. Also I get pain in my pecs and my hip flexors. I'm glad this is only a 4 week program. So as you can tell I'm beginning to ignore the accessory work a lot more lately. I'm gonna try and suck it up and get 1 full workout on Friday and go from there. For some reason, Sheiko makes me feel weak.

[MatterOverMind]

You've done Sheiko before though, right?

*is too lazy to go back and check*

[F[o]rged]

I'd just kick the assistance movements and finish the rest of the cycle, zop. Considering it's only a month like you said...you aren't gonna develop TeH iMbAlAnCeS if you stop doing assistance to the big three for awhile.

[zop]

Yeah MoM, I did the novice program. I thought it was okay. It really helped my bench but I feel compared to the T3 it just doesn't do much for my squat. Thanks.

[zop]

Originally Posted by F[o]rged

I'd just kick the assistance movements and finish the rest of the cycle, zop. Considering it's only a month like you said...you aren't gonna develop TeH iMbAlAnCeS if you stop doing assistance to the big three for awhile.

Thanks this is what I plan on doing. But yeah Sheiko isn't for me right now.

[F[o]rged]

Originally Posted by zop

Thanks this is what I plan on doing. But yeah Sheiko isn't for me right now.

I just did the 29 and the workload was quite a bit shock compared to what I was used to doing. 95% I was too wiped out to finish out the session with the assistance stuff.

I don't regret doing the cycle at all, though. I got a PR in squats and expect ones in bench and deadlift as well. So stick with it and you should reap some good gains.

[zop]

10/3/08 Friday
*Internet was down and I had forgotten to write down Sheiko plan*
-Warmup-
Exercise bike x 8 min

-Squats-
135 x 5
185 x 3
205 x 9
195 x 7
185 x 10
175 x 7

-Bench-
Forgot

Rest of workout has been forgotten.

10/05/08 Sunday
-Jump Rope-
1 minute rounds w/ 1 minute rest b/w rounds
x 5

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step ups
15 Calf Raises
x 5 w/ 3 minute rest between circuits

10/06/08 Monday - Sheiko 37 Week 3 Day 1
-Squat-
135 x 5
155 x 5
195 x 4
195 x 4
225 x 3
225 x 3
255 x 3
255 x 3
255 x 3
255 x 3

-Bench Press-
135 x 5
155 x 4
185 x 3
185 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

-Squat-
155 x 5
195 x 5

10/07/08 Tuesday
-Jump Rope-
1 minute rounds x 5 w/ 1 minute rest b/w rounds

-Jump Circuit-
15 Power Jumps
20 Thrusters
20 Flying Step ups
15 Calf Raises
x 5 w/ 3 minute rest b/w circuits

10/08/08 Wednesday - Sheiko 37 Week 3 Day 3
-Deadlift-
225 x 4
245 x 4
275 x 4
275 x 4
315 x 4
315 x 4
315 x 4
315 x 4

-Bench Press-
135 x 6
155 x 5
185 x 4
185 x 4
205 x 3
205 x 3
225 x 2
225 x 2
205 x 3
185 x 4
135 x 8

-Deadlift-
225 x 5
275 x 5
355 x 4
355 x 3

*So yeah. I'm trying to do my best, but lately have been neglecting all assistance work. This is just too much for me, but I'm gonna try and see it out and aim for at least one full day next week.

[zop]

10/10/08 Friday - Sheiko 37 Week 3 Day 5
-Warmup-
Exercise bike x 8 minutes

-Bench Press-
135 x 5
155 x 4
185 x 3
185 x 3
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

-Squat-
135 x 5
185 x 5
225 x 5
225 x 5
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4

-Bench Press-
135 x 6
165 x 6
165 x 6
175 x 6
175 x 6
175 x 4

-DB Flies-
20 x 10
20 x 10
20 x 10
20 x 10
20 x 10

-Good Mornings-
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

*Did everything according to plan except I didn't finish my last set on the second time bench pressing because I was too tired. Squats felt really good today, I tried really hard to keep a really tight arch and it paid off because 225 felt pretty light. I probably could've done 225 x 10. I'm becoming more conscious of my arch like I can feel it better in the squat and bench.

[zop]

10/13/08 Monday - Sheiko 37 Week 4 Day 1
-Warmup-
Exercise bike x 8 min

-Squat-
135 x 5
195 x 4
230 x 3
260 x 3
260 x 3
275 x 2
275 x 2
275 x 2

-Bench Press-
135 x 5
155 x 4
185 x 3
185 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3

-DB Flies-
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

-Dips-
BW x 8
BW x 8
BW x 8
BW x 4
BW x 5

-Squat-
135 x 5
195 x 4
230 x 3
230 x 3
260 x 2
260 x 2
260 x 2
260 x 2

-Good Mornings-
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

*Good day today. I did everything according to plan except the dips, every set was supposed to be 8 but I couldn't get them all. I just took it lift by lift and was able to finish in like 2.5 hours. I hopefully I get a full day on Wednesday as well. Now that I've gotten used to it Sheiko really isn't that bad.