Sheiko Sheiko

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Thread: Sheiko

  1. #1
    Join Date
    Jan 2011
    Posts
    718

    Default Sheiko

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    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.

  2. #2
    Join Date
    Jan 2011
    Posts
    718

    Default

    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

  3. #3
    Join Date
    Jan 2011
    Posts
    718

    Default

    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 !

  4. #4
    Join Date
    Jan 2011
    Posts
    718

    Default

    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.

  5. #5
    Join Date
    Jan 2011
    Posts
    718

    Default

    % 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.

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