JBs Sheiko Training

[jandj0821]

Didnt realize My last journal was zapped so I guess I will start again. I just completed week 2. Anyone that doesnt know what Sheiko is, its the most brutal thing I think I have ever put my body though.

12/11
Week 2 day 1

This was by far the worse day yet with Sheiko. IMHO.

Squats
290 * 5
345 * 4
345 * 4
405 * 3
405 * 3
405 * 3
465 * 2
465 * 2
465 * 2
465 * 2
465 * 2

Flat Bench

205 * 5
245 * 4
285 * 3
285 * 3
330 * 2
330 * 2
330 * 2
330 * 2
330 * 2
330 * 2

Floor Press w/ 80lbs chains (don’t ask why)
225 * 10
225 * 10
225 * 10
225 * 8
225 * 9

Squats
315 * 3
375 * 3
435 * 3
435 * 3
435 * 3
435 * 3

DB flys
5 sets of 10 w / 40’s

[jandj0821]

December 13, 2011
Sheiko week 2 day 2

Deads to Knees

225 * 4
265 * 4
265 * 4
315 * 4
315 * 4
315 * 4
315 * 4

Bench w/ fat gripz

205 * 5
245 * 5
245 * 5
295 * 4
295 * 4
295 * 4
295 * 4
295 * 4

DB Fly’s

40 * 10
40* 10
40 * 10
40 * 10
40 * 10

Seated Tricep Ext DB

95 * 10
95 * 10
95 * 10
95 * 10

Rack Pulls
225 * 4
275 * 4
315 * 3
315 * 3
365 * 5
365 * 5
365 * 5

Lunges BW

5 sets of 10

[jandj0821]

Thursday 12/15/11
Sheiko week 2 Day 3

Squats
Warm ups
Bar * 20
135 * 10
225 * 4
315 * 4

345 * 4
405 * 4
435 * 3
435 * 3
435 * 3
435 * 3
435 * 10 followed halo’s lead and finished it out with 5 sets

Bench
205 * 5
245 * 4
285 * 3
285 * 3
305 * 3
305 * 3
330 * 2
330 * 2
305 * 3
305 * 3
285 * 4
265 * 5
245 * 6
225 * 7
205 * 8

Triceps

BB Skull crusher
115 * 10
125 * 10
125 * 10
125 * 10
125 * 10

I had a little schedule change at work, one of my guys need today off so I had less time to get this workout completed. So I didn’t get to the last round of squats and the DB flys. Its all good I am still sore as shit. I have high hopes for this program. My plan is to run this for 4 weeks and then run it again and adjust my squat and deads accordingly.

[Mountain Monster]

Damn JB ! Looks good brother!

[jandj0821]

thanks MM! trying my best to kill it and get ready for a meet in may

[WidowMaker]

Well quit talking so much and kill it then!!!!! LOL
Looks good up in here brother. I like this training format too.
Gonna take notes on this and I'll be watching your slack ass bwahahaa
Making sure you don't quit even though Christmas is close, lol.
And, O yeah, it's been 5 days where's the updates at, lol?

[jandj0821]

Lol. Was gonna put my Sunday work up yesterday but got to work and I had call outs and lost track of time.

[Hawkeye]

Shieko is brutal!! But ya gotta love...well, on your off days.

[jandj0821]

Sheiko week 3 day 1

Squats
Warm up
Bar * 20
135 * 10
225 * 5
290 * 5
365 * 4
365 * 4
405 * 3
405 * 3
465 * 6
465 * 12 getting tired of wrapping and changing weights

Bench
205 * 5
245 * 4
305 * 3
305 * 3
355 * 3
355 * 3
355 * 2
315 * 5
315 * 5

Squats
315 * 5
405 * 5
455 * 5
455 * 5
495 * 5
595 * 2
595 * 1 solid deep and 1 half I’m fried

Floor Press
225 * 10
275 * 10
275* 10
275 * 10
275 * 6
　

Standing BB Tri Ext
95 * 10
115 * 10
115 * 10

Hammer curls
55 * 10
60 * 10
70 * 7
70 * 6

Hammer curls arent in the program but I see too many people hurting their Biceps Powerlifting so I want to make sure mine are stretched and strong. Just my opinion. I went a little overboard on the last squat section but I felt strong in my legs. this has ben by far the craziest program I have ever done. 1 week left, then deload and I think I am gonna have to hit it again. However, I want to max out ofter deload to see where I stand on everything. halo I ecpect you to kill your nephew on this for the next week.. LOL.

[jandj0821]

Sheiko week 3 – 2

Deads to Knee
225 * 4
275 * 4
325 * 4
325 * 4
375 * 4
375* 4
375 * 4
375 * 4

Bench pause @ bottom
205 * 6
245 * 5
285 * 4
285 * 4
315 * 3
315 * 3
335 * 2
335 * 2
315 * 3
315 * 3
285 * 4
265 * 5
245 * 6
225 * 7
225 * 17

Rack Pulls 2” below knees
275 * 5
315 * 4
405 * 4
405 * 4
405 * 4
505 * 2

Lunges
Bw 10*3

Ran short on time today so I skipped the Flys and abs. I had my abs killed yesterday working core for an hour with a trainer.

[jandj0821]

12/23

Sheiko week 3 day 3

Bench press

Warm up
Bar * 25
135 *25


205 * 5
245 * 4
285 * 3
285 * 3
285 * 3
335 * 2
335 * 2
335 * 2
335 * 2
335 * 2
All rest pause this time.

Squat
135 * 10
225 * 10
290 * 5
345 * 5
405 * 5
405 * 5
495 * 4
495 * 4
495 * 4
495 * 3 lost stance a little
495 * 4

Bench press all rest pause
205 * 6
245 * 6
245 * 6
275 * 6
275 * 6
275 * 6
275 * 6

FB Flys
45 * 10
45 * 10
45 * 10
45 * 10
45 * 10

Seated tricep Ext
100 * 10
100 * 10
100 * 10
100 * 10
100 * 10

DB Hammer Curls

65 * 10
65 * 10
65 * 10
65 * 6

Good Mornings
135 * 10
185 * 10
185 10
185 * 10
185 * 10

Over all a great week and I am planning on finishing week 4 and then going to deload the following week. I will then adjust all my maxes and start over I am truly liking this program and can see some huge differences in over all mass and strength.

Total lifts 334 this week plus an additional 255 accessory lifts. Not too mention going up in all the major lifts, no wonder this has taxed me so much. Lol

[Mountain Monster]

Looks great brother! Cant wait to get on this one! Thanks again JB!

[jandj0821]

U will love this. If u like killing urself this is for u. Lol

[Hawkeye]

You're a sick, sick man, JB. Get after it.

[WidowMaker]

Great job! Where's the outline to this I need to read up on it. I may just give it a run also?
....and BTW, just where is that slacker Halo at anyways, lol

[Mountain Monster]

WM that routine is sick brother! JB and halo are hitting it hard. I'm gonna get on the sheiko train in two weeks!

[jandj0821]

I am in deload mode this week but Sunday I start sheiko round 2! I will post it up here tomorrow. I love the program. MM I will email the template Friday when I get back to work.

[Hawkeye]

JB, how is that 2nd dose of Sheiko treating you. Solid program, but kicks you in the ass...