Sheiko

[exter]

Starting RMS :
Squat : 150KG 1RM
Deadlift : 150KG 2RM (did 3 before)
Bench : 100KG 1RM

BW : 87KG

I've done 2 months of westside before but with no gainz.

[exter]

I'm at the end of week 2 of sheiko 29 currently.
This is a copy paste of the spreadsheet.
I substituted one leg presses instead of lunges and rack pulls from below the knees instead of deadlifts from boxes.

week 1
1 day (Monday) % reps sets weight
1 Bench press 50% 5 1 50
50% 4 2 50
50% 3 2 50
50% 3 5 50
2 Squat 50% 5 1 75
50% 5 2 75
50% 5 5 75
3 Bench press 50% 5 1 50
50% 5 1 50
50% 4 4 50
4 Dumbbell fly 10 5
5 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 78
60% 3 2 93
70% 3 2 109
75% 3 4 116
2 Incline Bench press 6 4
3 Dip 5 5
4 rack pulls 55% 4 1 85
65% 4 1 101
75% 4 2 116
85% 3 4 132
5 One leg press 5 5
6 Abs 10 3

5 day (Friday) % reps sets weight
1 Bench press 50% 5 1 50
60% 5 1 60
70% 4 1 70
75% 3 2 75
80% 2 2 80
75% 3 2 75
70% 4 1 70
60% 6 1 60
50% 8 1 50
2 Dumbbell fly 10 5
3 Squat 50% 5 1 75
60% 4 2 90
70% 3 2 105
75% 3 5 113
4 Good morning (sitting) 5 5


week 2
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 75
60% 4 1 90
70% 3 2 105
80% 2 5 120
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 5 80
3 Dumbbell fly 10 5
4 Push up 10 5
5 Front squat 45% 3 2 68
55% 3 2 83
60% 2 4 90
6 Good morning (standing) 5 5

3 day (Wednesday) % reps sets weight
1 Deadlift up to knees 50% 3 1 78
60% 3 1 93
70% 3 2 109
75% 2 4 116
2 Bench press 50% 6 1 50
60% 6 2 60
65% 6 4 65
3 Dumbbell fly 10 5
4 rack pulls 55% 4 1 85
65% 4 1 101
75% 4 2 116
80% 4 4 124
5 One leg press 5 5

[exter]

Lots of lower body soreness. I didn't have much trouble recovering from the upper body work though. I feel the bench %s are a bit low.
I didn't grind a single rep , but worked pretty hard. I hope this will help me increase my lifts.
I only added 15KG to my deadlift in a full year !

[exter]

reps sets
Squat 50% 5 1 75
60% 4 1 90
70% 3 2 105
80% 2 5 120
Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 2 1 80
85% 2 1 85
80% 3 1 80
70% 5 1 70
55% 7 1 55
Dumbbell fly 10 5 (12KG)
Squat 50% 5 1 75
60% 5 2 90
70% 4 4 105

I slightly increased the bench weight. But it wasn't much of a struggle.
The squats were a killer. I didn't grind a single rep but the sheer volume was rough.
I also feel I started getting better hamstring stretch at the bottom and learnt to squat with more horizontal torso.
On a side note , I started supplementing with BCAAS. 5g pre workout 10g intra workout and 5g as part of post workout whey.

[exter]

% reps sets weight
1 Squat 55% 5 1 85
65% 4 1 100
75% 3 2 115
85% 2 4 130
2 Bench press 50% 5 1 50
60% 4 1 60
70% 3 2 70
80% 3 6 80
3 Dumbbell fly 10 5

5 Squat 50% 3 1 75
60% 3 1 90
70% 3 1 105
80% 3 4 120


I skipped the push ups and GMS. The squat volume for today was kinda insane.Which is good as I am honing technique and building more muscle mass. I truly had nothing left in the tank and couldn't think of doing push ups and good mornings.
I feel wrecked and have little appetite.