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View Full Version : LINK'S Sheiko Complete With Wednesdays Bench Marathon Bonanza Log



LINK_313
04-22-2009, 09:03 AM
I used to run the 5/3/1 but after realizing that it was doing nothing for my squat and knowing all along that I respond best to high volume I have started into the dark world of Sheiko training. I have completed #29 and #37 and now have moved on to #30

http://i7.photobucket.com/albums/y271/SPALINK696/Sheiko.jpg
will be watching over this log.

LINK_313
04-22-2009, 09:05 AM
Conventional Deadlifts
135x5
225x3
320x5
340x5
365x6

Bench Press
135x5
175x5
210x5
245x4x2
260x3x2
280x2x2
295x1x2
280x2x2
260x3x2
245x4
225x6
210x8
190x10
175x12

Conventional Deadlifts With 40lbs of Chain
135x5
225x3
275x3
315x3
365x3

Dumbell Flyes
45x4x6

Comments
Great workout. Another Wednesday bench marathon. Benching hurt today. I was doing the sets as fast as I could load the bar and it still took me about 35 minutes to complete the sets. LINK OUT>

Cmanuel
04-22-2009, 10:09 AM
im going to sub to your log. I am in my final stages of 29, considering doing 37 afterwards.

What are your thoughts on the 29->37->30 progression that everyone talks about? Did you sub out any excercises or add any GPP? I like the 29, but it just seems so damn easy. Im done in 1.5 hrs every day and I rarely feel fatigued. I know I probably can't say this of 37 or 30. I hear 30 is a real bitch.

Thanks!

LINK_313
04-22-2009, 10:55 AM
im going to sub to your log. I am in my final stages of 29, considering doing 37 afterwards.

What are your thoughts on the 29->37->30 progression that everyone talks about? Did you sub out any excercises or add any GPP? I like the 29, but it just seems so damn easy. Im done in 1.5 hrs every day and I rarely feel fatigued. I know I probably can't say this of 37 or 30. I hear 30 is a real bitch.

Thanks!

thanks for following along. I think that the progression you listed is a very good one. After you finish 29 you could run #37 multiple times or go right into #30 after 37. I would highly recommend running #37 first. You will have to find out if the deadlift to knees and rack pulls do anything for you. They did not for me and I do deadlifts (I had to substitute the 5/3/1 programming in) and then deficit deads or pulls against bands as the other. I pretty much keep it the same after that.

What I learned is that if it is too easy, bump your maxes up by 5 or so pounds. I agree that #29 was easy. You might want to do some conditioning or light complexes on your off days to aid in recovery. I hope I am alive at the end of #30 to tell you my overall experience with it.

LINK_313
04-24-2009, 06:12 AM
Squat
135x5
225x5
245x5x2
280x3x2
320x3x5

Bench Press
135x5
175x5
225x4
245x3x2
280x2x6

Squat
225x5
245x5x2
280x4x4

Lying Tri Extensions (In place of Dips
45x10
75x10
75x10
75x10

Comments
I haven't squatted in about a week and it showed. The last sets were sort of good morning'ed up probably because I was going pretty fast in between sets. I focused on ripping the bar apart on the bench and I had good speed on the last sets. That is the most volume that I have done at 280 on the bench. Good Times. I am sore as fock this morning. LINK OUT>

LINK_313
04-27-2009, 10:30 AM
Squats
135x5
225x5
245x4x2
280x3x2
320x2x2
360x1x3

Bench Press
135x5
175x5
225x5
245x4
280x2x6

Squats
225x5
245x4
280x3x2
320x2x4

Dumbell Flyes
45x15x4

Comments
Great session. The 3 singles at 360 went up really nice. It was good not doing a bench marathon. The second round of squats always gets me. LINK OUT>

LINK_313
04-29-2009, 06:29 AM
Conventional Deadlifts
135x5
225x3
315x1
345x3
365x3
385x3x3

Bench Press
135x5
175x5
225x5
245x4x2
260x3x2
280x2x2
260x3x2
245x5x2
225x5
175x9

Dumbell Flyes
45x10
55x10x3

Rack Pulls
135x3
225x3
315x3x4

Comments
Great workout. Decided to give rack pulls another chance. I still suck at them. Cannot get any leg drive. LINK OUT>

LINK_313
05-01-2009, 07:43 AM
Bench Press
135x5
175x5
225x5
245x3x2
280x2x5

Squats
135x5
225x5
245x5x2
280x5x5

Bench Press
190x4
225x3
260x2x5

SkullCrushers
60x10
80x10x5

Comments
Great workout. I had no desire to squat but I am glad that I got all the reps in. I had to do skullcrushers in place of dips. Solid all around. LINK OUT>

LINK_313
05-04-2009, 06:21 AM
Bench Press
135x5
175x5
210x5
245x3x2
280x3x5

Squats
135x5
205x5
245x4x2
280x3x2
320x3x5

Bench Press
190x5
225x5x2
260x4x4

Squats
225x6
260x6x4

Comments
Huge workout that nearly killed me. I was running out of gas at the end. My arms and hips are hurting. LINK OUT>

LINK_313
05-08-2009, 06:59 AM
Bench Press
135x5
175x5
210x4
245x3x2
280x3x6

Squats
135x5
225x5
245x4
280x3x2
320x3x2
345x2x3
320x3x3

Bench Press
135x5
185x3
225x1
250x1
275x1
300x1

Comments
Great workout. I wonder if Sheiko is related to Smolov? LINK OUT

LINK_313
05-11-2009, 06:16 AM
Squats
135x5
225x5
245x4
280x3x2
320x3x2
340x2x2
360x1x2

Bench Press
135x5
175x5
210x4
245x3x2
280x3x2
295x2x2
280x3x2

Squats
225x4
245x4
280x3
320x2x4

Comments
Good workout. It is becoming more clear that a prep cycle with lower volume is in my future. LINK OUT>

LINK_313
05-13-2009, 06:16 AM
Bench Press
135x5
175x5
210x4
240x3x2
280x3x2
295x2x3

Conventional Deadlifts
135x5
225x3
275x1
315x1
365x1
405x1
435x1

Comments
Benching was hard as hell. The elbows are sensitive to the touch. I scrapped the second bench session due to the pain. Friday will probably be squatting only and then a light week followed by #40. I think Sheiko was a sadistic bench monger. LINK OUT>

LINK_313
05-15-2009, 06:14 AM
Squats
135x5
225x3
275x1
315x1
365x1
405x1 <--Slow, grueling rep
415x0 <---Not even close to going back up

Comments
I went in to Sheiko with a 370 1RM. This is the max that I had coming off of the 5/3/1 (squat went nowhere on that program). During running Sheiko I raised my maxes more times than cycles I ran because I was told if you are getting the reps easy move the weight up. So, after 11 weeks on Sheiko my squat went up 35lbs (I didn't do the last week of 37 so that I could move on to 30 earlier). I had squatted 415 after the full Smolov but after dicking around and not realizing that high volume on the squat works for me, my squat went down. So, it looks as though that Sheiko is here to stay. LINK OUT>