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.