Holiday in Cambodia

[cycomiko]

Thought I would increase flow here with a short sheiko log.

All weights are in kilo's with the pounds in brackets for most weights, unless i am feeling lazy.

oh, and its presented as weights x reps x sets, as it should be.


Training - Monday 29th October 2007
Warmups
Treadmill: swearing at the machine because it will not go past 2.5kmh

Main movement
Squat: warmups, 182.5(402)x3x3

Accessory
Bench+dM: 70(154)x5, 90(198)x4, 112.5(248)x3x2, 132.5(292)x3x5
Box squats(paused): warmups, 160(352)x4x3

Supplementary
Db Flyes: 13.5x10x5
Crunch: 0x10x3

Notes
My first day of a Shieko'esque routine. The warmups are different and the volume is reduced by ~1/2 on the top sets (rounded up, so what would be 5sets becomes 3sets). I went moderately sedate with my weight selection, but it still felt difficult as I haven't performed a whole heap of free raw squat work recently. Bench was good, and the second lot of squat work was good, but hard. Feeling reasonably good, but I will leave it for the remainder of the weeks work before I decide to say anything about it being 'easy'.



Training - Tuesday 30th October 2007
Warmups
Treadmill: 8mins moderate

Main Moves
Sumo Deadlift: warmups, 192.5(424)x2x3
Bench (paused last rep): warmups, 105(231)x6, 125(275)x5, 145(319)x4x2, 157.5(347)x3x2, 167.5(367)x2x2, 157.5x3x2, 145x4x2, 125x8, 105x10

Accessory
Sumo Deadlift to knees: warmups, 167.5x4x3

Supplementary
Db Flyes: 16.5x10x5
Band GM: 2px5, 2p+2mx5x4

Notes
Sore from yesterday. Deadlifts were possibly a tad too heavy, I will address that next week. The bench went well, fatigue set in on the downward stretch of the marathon. My numbers didn't make any sense, so I made it up as I went along, but I was definitely fatigued at the end.
I sit here, and I feel reasonably good considering two heavy days in a row, but I guess I will find out tomorrow how sore it has made me.

Training - Thursday 1st November 2007
Warmups
Treadmill: 5minutes moderate

Accessory
2board(paused): warmups, 115(253)x5, 135(297)x4, 160(352)x3x2, 182.5(401)x3x5
Box squats + purples: warmups, 157.5(347)x3x3
Racklockouts: 135x5, 155(341)x5, 180(396)x3x5

Supplementary
Db Flyes: 20x10x5
Leg raises: 0x10x3

Notes
Felt like it was going forever, but it wasn't really hard. Felt drained afterwards, especially before I had my breakfast/coffee. Elbows were being a bit funky at the start of the squatting, but after a few sets were playing nicely.

[Matt]

I tried sheiko for about a month and it almost killed me...

[cycomiko]

I am not feeling too bad considering I havent squatted more than once a week for months on end. But I am not doing the full volume... yet.

[cycomiko]

Training - Friday 2nd November 2007
Warmups
Treadmill: 5minutes moderate/hard

Accessory
Sumo Deadlift (small plates): warmups, 145(319)x2x2

Supplementary
Incline Bench: 60x4x2, 80x4, 100x4, 120x4
Dips: 0x5x6

Accessory
Sumo Deadlift against dP+dM: warmups, 155(341)x2x2

Supplementary
Decline bench band GM: px5, 2px5, 2lpx5, 2p+2mx5x2

Notes
Felt strangely good today, where as normally I would feel like death warmed up at 6am on a Friday morning. Hips/knees were a bit stiff first thing, and getting to the lower position was difficult. I was planning to use the small 20kg plates, but went with the 15's instead, about 75mm/3" more ROM, I may add a plate under my feet to bring that up around 100mm/4". Lifts were comfortably considering I was contemplating lowering the deadlift weights, guess that will just be Tuesday to cope with the two days in a row that I have to do. I had originally gone to 2 doubled purples on my lockout work (deadlift against bands), but i had only grabbed 2/35kg db's to hold the bands, and when I stood up with the weights, the bands lifted the Dbs off the floor. Guess it was more than 70kg worth of tension... doh. I will do the purples next week, but I will add 2/57kg Db rather than the light weights. Was a nice week.

[cycomiko]

Training - Monday 5th November 2007
Main Move
Squat: warmups, 182.5(401)x3x3

Accessory
Bench+dM: warmups, 80(176)x5, 100(220)x4, 122.5(270)x3x5
Box squat: warmups, 160(352)x4x2

Supplementary
Db Flyes: 20x10x5
Leg Raises: 0+mx10x2, 0x10

Notes
Technique has improved over last week, and the difficulty has decreased. The weights will be increased slightly next time to bring it up to just above the 80% mark. Bench was light, and box squats were good. The weekly volume is lower than last week, but its not the lowest. But the most surprising thing is that I expected to be beaten down by this training, yet I feel pretty good (touch wood).

[cycomiko]

Training - Tuesday 6th November 2007
Accessory
Sumo Deadlift (small plates+mats): warmups, 155(341)x2x2

Main Move
Bench(paused last rep): warmups, 105(231)x5, 125(275)x4, 145(319)x3x2, 167.5(367)x2x3, 157.5(347)x3x2, 145x4, 125x6, 105x8
Sumo Deadlifts: Warmups, 190(418)x3x3

Supplementary
Db Flyes: 16.5x10x5
Decline bench band GM: 2px10, 2p+2mx10x3

Notes
I didn't even really feel sore, just a little stiff before the session. By the time I got part way through the bench marathon, the fatigue was showing up. Less reps than last week, but still hard to complete. I dropped the weight on deadlifts slightly (2.5kg), but it was far better than last week anyway. Rushed the other movements as I was running late.

[cycomiko]

Training - Thursday 8th November 2007
Warmups
Treadmill: 12minutes moderate - incline

Main Move
Bench (last rep paused): warmups, 167.5(367)x3

Accessory
3board (paused): 180(396)x2, 205(451)x2, 215(473)x2, 222.5(490)x2
Box squat + purples: warmups, 160(352)x3, 162.5(358)x3x2
Racklockout(3board height): warmups, 130(286)x4, 155x(341)4, 180x4, 185(407)x4, 190(418)x4, 180x4

Supplementary
Db Flyes: 20x10x5
Leg Raises: 0x10x3
Stretch legs

Notes
My left glute/hamstring tie-in area has been tender since Tuesdays deadlift work. I have been foam rolling the hell outta it, and I used a slightly higher box today to work around it. I was favouring the right side, but there was no real pain during the movement. 3board was not a max, but getting close, and lockouts felt reasonably comfortable. Will continue to work on the hamstring tonight and see how I feel for deadlifts tomorrow.

[cycomiko]

Training - Friday 9th November 2007
Warmups
Treadmill: 10minutes moderate incline

Supplementary
Db OH press: 23x5, 30x5, 35x5x3
Incline press: 60x4, 80x4, 100x4, 120x4, 125x4x2
Dips: 0x8x5

Main Move
Sumo Deadlift: warmups, 180x2x3

Supplementary
Band GM: 2m+2px5x5

Notes
Stayed up too late, so I wasn't feeling completely on my game. Hammy came through the pulls fine. Everything was comfortable. Played around with conventional technique in between the GM sets.

[cycomiko]

Training - Monday 12th November 2007
Warmups
Treadmill: 5mins moderate

Main Move
Squat: warmups, 182.5(402)x3x2, 195(429)x2x2

Accessory
Bench+dM: warmups, 70(154)x5, 90(198)x4, 112.5(248)x3x2, 132.5(292)x3x6

Supplementary
Incline Flyes: 16.5x10x5

Accessory
Box squats: warmups, 150(330)x6x2

Supplementary
Leg Raises: 0x10x3
Stretch

Notes
Not enough sleep again, a weekends worth of Vista nightmares. Squat technique was spot-on, even with a garbage bar. Bench was good, but a little draining. Box squat are reinforcing my technique nicely.

[cycomiko]

Training - Tuesday 13th November 2007
Warmups
Treadmill: 5mins moderate incline

Main Move
Sumo Deadlift: warmups, 190(418)x3x3
Bench (paused last rep): warmups, 105(231)x8, 115(253)x7, 125(275)x6, 135(297)x5, 145(319)x4, 157.5(347)x3x2, 167.5(367)x2x2, 177.5(391)x1x2, 167.5x2x2, 157.5x3x2, 145x4, 135x6, 125x8, 115x10, 105x12

Accessory
Sumo Deadlift to knees: warmups, 167.5x4x3

Supplementary
Db Flyes: 16.5x10x5
Decline bench band GM: 2m+2px10x4

Notes
I think I saw a deity (whose I do not know). The full CMS/MS bench marathon - 20sets - 92reps - from 50-85% 1RM. I was over it by the third set, let alone the final 5. I am going to be very sore.

[cycomiko]

Training - Thursday 15th 2007
Main move
Squat: warmups, 182.5(402)x3x3

Accessory
2board: warmups, 115(253)x5, 137.5(303)x4, 167.5(367)x3x2, 182.5x3x6
Box squats + purples: warmups, 127.5(281)x5x3

Supplementary
Db Flyes: 16.5x10x5
Pulldown abs: 66x10x3
Dips: 0x6x6

Notes
Utterly fatigued by the end of this session. No real pains beforehand, some slight stiffness, but the fatigue showed up quickly on the legs. 2board work was comfortable, considering I had no real leg drive available.

[cycomiko]

Training - Friday November 16th 2007
Warmups
Treadmill: 8minutes moderate incline

Accessory
Sumo Deadlifts (small plates): warmups, 155(341)x3x2
Floor Press(paused): warmups, 105(231)x6, 125(275)x6, 135(297)x6x3
Sumo Deadlifts (against 2p+1m): warmups, 155x2x2

Supplementary
Db Extention: 16.5x6, 20x6, 23.5x6, 25.5x6x2
Decline bench band GM: 2m+2px10x5

Notes
Utterly toasted. Biceps are aching, possibly from the constant work in my elbow sleeves. The work was all comfortable, but in this fatigued state, it was just pounding out until finished.

[cycomiko]

Training - Monday 19th November 2007
Main Move
Squat: warmups, 182.5(402)x3x3, 195(429)x2, 197.5(435)x2

Accessory
Bench+dm: warmups, 72.5(160)x5, 92.5(204)x4, 112.5(248)x3x2, 135(297)x3x6

Supplementary
Dips: 0x6x5
Db Flyes: 20x10x5
Bench Leg Raises: 5x10x2, 7.5x10
Treadmill: 4minutes moderate
Cycle: 5minutes moderate
Stretch

Notes
Very tired, upset little boy in the middle of the night created a horrible sleep. Otherwise weights were good. I decreased my adjustment on the bench, from 35kg to 32.5kg. Trying to slowly work my way towards a 25kg adjustment.

[Alcoholiday]

all this training is soooooo complicated.

where's the tricep kickbacks? and preacher curls?

[cycomiko]

Training - Tuesday 20th November 2007
Warmups
Treadmill: 5minutes moderate incline

Accessory
Sumo deadlift (small plates): warmups, 167.5(369)x2x2

Main Move
Bench: warmups, 105x5, 125x5, 145x5x2, 157.5x4x5
Sumo Deadlift: warmups, 190x3x3, 202.5x2x2

Supplementary
Db Flyes: 16.5x10x5
Standing band GM: 2m+2px5x5

Notes
Feeling drained today, and its been a warm few days which always makes training harder. The small plate deadlift was great, the bench was fatiguing and by the time I got to the heavier deadlift sets, I felt dead. I made all my reps, even though some were harder than they should have been. Wrists and hands feel abused from all of the bench work.

[cycomiko]

all this training is soooooo complicated.

Squat bench and deadlift tends to be that way


where's the tricep kickbacks? and preacher curls?

Somethign the large breasted girls, and the skinny little boys do, respectively

[cycomiko]

Training - Thursday 22nd November 2007
Accessory
1board (most reps paused): warmups, 110(242)x5, 130(286)x4, 155(341)x3x2, 175(385)x3x2, 185(407)x2, 187.5(413)x2, 190(418)x2, 175x3, 177.5(391)x3
Box squats + purples: warmups, 165(363)x3x4

Supplementary
Dips: 0x6x5
Db Flyes: 21.5x10x5
Db Leg Raises: 7.5x10x3

Notes
Was running late again, so reasonably rushed, and the humidity is increasing even though it wasnt as hot as the last two days. 1board was strong, even at the high end. Box squats were OK, and I increased the bar weight by 2.5kg.

[cycomiko]

Training - Friday 23rd November 2007
Accessory
Sumo deadlift (to knees): warmups, 190(418)x2x2

Supplementary
Db Overhead press: 20x5, 30x5, 36.5x5x2, 41.5x5
Incline Press: 60x4, 80x4, 100x4, 120x4, 127.5x4, 100x4

Accessory
Sumo Deadlifts (against 2p+2m): warmups, 155(341)x3x2

Supplementary
Decline bench band GM: 2m+2px10x5

Notes
Stayed up too late playing with the computer. Work was hard and adductors were sore.



Training - Monday 26th November 2007
Warmups
Cycle: 5minutes moderate

Main Move
Squat: warmups, 172.5(380)x2x2

Accessory
Bench+dm(paused): warmups, 72.5(160)x5, 92.5(204)x3, 112.5(248)x3x2, 125(275)x2x3

Supplementary
Db Flyes: 20x10x5
Db Leg Raises: 8.5x10x3
Stretch
Treadmill: 10minutes moderate

Notes
A relatively brief, light, day today. The bar with squats was messing with my elbows, but bench was pretty good considering. Tomorrows sessions set for mid-afternoon to allow the most recovery time from today.

[cycomiko]

Training - Tuesday 27th November 2007
Main Moves
Squat: warmups, 205(451)x1, 220(484)x1, 230(506)x1
Bench(paused): warmups, 187.5(413)x1, 200(440)x1, 210(462)x1
Deadlift (conv): warmups, 215(473)x1, 240(528)x1, 260(572)xhahaha

Notes
Test day. Was hot and I trained around lunchtime, but I was all done in under 2hrs. Squat was ok, although I was not comfortable with getting the bar out, technique was pretty tight and loads were good considering I had last squatted yesterday. Bench was good, and strong. The 210/462 was not the best bench I have ever done, but 10kg above my best of this grip, and on top of that, easier and paused.
Deadlift sucked, the legs were not working in the sumo position so I reverted to my normal technique, although since I haven't done it often, I am not quite there. The 260 failed when at knee level my right pectard cramped up, but it would have put me at ~700kg total RAW DAWG, which is OK, for a gym lift.

But its only 680 which is 1499.14296lbs