Thread: JBs Sheiko Training

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

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

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.

Damn JB ! Looks good brother!

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

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?

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

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

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.

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.