The Sheiko, My Powerlifting Journal

[fallingeggs]

I have been bouncing around for a little while to post up my workouts for lifting, but sense oso0690 started the Westside training I thought it would be nice to see another powerlifting routine ran next to it.

Short history and stats:
Age: 21
Weight: 180 pounds
Height: 6’0

I have been lifting continually for about a year and a half. I started off running the 3x5 then moved into the 5x5 and made some pretty good gains. About a year ago I started to workout with the powerlifting team here at the University of Texas which has two national certified IPF judges who helped get my form nailed down. I have been spending the last year working on getting ready to run this high volume Russian workout and it is finally time. Most of the members of the team have run the Sheiko and everyone has made amazing results. We have won the team points cup, two lifters win at the North American Regional Powerlifting Championships and one of them just place third at Mens Nationals (Open, 165lbs).

Lifts:
Bench 1RM: 215, this was about 6 months ago with a shirt that was so lose it was like doing it raw.
Squat 1RM: 335, again 6 months ago.
Deadlift 1RM: 335, again 6 months ago and I pulled 365 at the end of a workout last week so it has obviously gone up.

I train bench raw and suit bottoms + knee wraps + belt on squat and suit bottoms + belt for deadlifts.

Diet:
Right now I am not paying to close attention to the diet, but in the next few weeks I will start to dial it in better; going to aim for a fairly clean 4000 – 4500 calories with plenty of protein. My only vice is drinking a few times a week, it is college… come on.

Will clarify anything as questions come up and I am going to quickly backlog the last week.

 

[fallingeggs]

Monday, 7-9

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 5 / 80% / 280

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell press
10 x 5 / 30

This program is based on % of the last 1RM although because my last ones were so long ago i just guessed, and for this i put in 350 for squat, 250 for bench and 375 for deadlift. I am planing on going to a meet August 18 so I will know my actually maxes then.

After the main workouts I always do either abs, chest or pull-ups. The chest (which for now is a dumbbell press) and pull-ups are done light and are only there for over all arm strength, strenght of the tendons and rotator cuff.

 

[fallingeggs]

Wednesday, 7 - 11

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 3 / 75% / 280
2 x 2 / 80% / 300

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
3 x 2 / 80% / 185
6 x 1 / 70% / 160
8 x 1 / 60% / 140
10 x 1 / 50% / 115

Abs
10 x 3

Pull-ups
10 x 3 / setting 8

 

[fallingeggs]

Friday, 7 - 13

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 195
4 x 2 / 65% / 230
4 x 4 / 75% / 265

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 45% / 105
4 x 2 / 55% / 130
3 x 2 / 65% / 150
3 x 5 / 75% / 175

Chest, dumbbell bench
10 x 5 / 30

Abs
10 x 3

 

[fallingeggs]

Monday. 7 - 16

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 5 / 80% / 280

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 3 / 70% / 160
3 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell bench
10 x 5 / 35

 

[fallingeggs]

Wednesday, 7 -8

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 75% / 175
3 x 2 / 80% / 185
2 x 2 / 85% / 195
3 x 2 / 85% / 185
4 x 1 / 70% / 160
6 x 1 / 60% / 140
8 x 1 / 50% / 115

Stiff-Leg Deadlift
5 x 5 / 135

Abs
10 x 3

Pull-ups
10 x 3, setting 8

Finally all up to date. Get to have some fun deadlifts tomorrow.

 

[fallingeggs]

wanted to say that i do a good warm up before all the squats and deads... I do not start off at 50% or 60%. The bench is low enough to where the bar only and the set at 50% is a good warm up.

on deads i only use the suit and belt on the top set and for squat i will put on the belt for the second to top jump (70%) and then belt + knee wraps + suit bottoms for the top sets (80%+).

 

[carlsuen]

could u pls kindly provide a link to ur sheiko readup? i'm interested to learn more about it... thx!

 

[fallingeggs]

could u pls kindly provide a link to ur sheiko readup? i'm interested to learn more about it... thx!

i do not have a link because it is just emailed to me by one of the guys that i lift with (the one that got 3rd at men's nationals). if you give me your email i will gladly send you the excel files. the one problem is that it changes month to month and i only have the prep month plus the first month, although i will be posting the next few months on here.

 

[carlsuen]

i PM-ed u.. thx!