Sheiko Beginner Stage 2 Log

[Prokofievian]

All weights in kg (weight x reps x sets)

Week 1 Day 1

Low Bar Squat

50 x 6 x 2
60 x 5 x 6

Dumbell Flat Bench

14kg x 8 x 6

Cable Flyes

2.5kg 10 x 5

Chinup-grip Pulldown

40kg 6 x 6

I did abs yesterday, fuck doing leg raises today.

 

[Prokofievian]

Week 1 Day 3

Incline Bench Press

40 4 x 2
45 4 x 2
42.5 4 x 2
40 4 x 1

Pushups

8 x 6

Deadlift from blocks (2 inch below knee)

100 5 x 2
110 5 x 2
115 4 x 5

Bulgarian Split Squat

+8 per hand 5 x 5

TIL, my gym does not have a back hyper station. This will probably be my last day in this particular gym.

 

[Prokofievian]

Week 1 Day 5

Low Bar Box Squat

6x1 52.5
5x2 62.5
5x5 67.5

note: these are not Louis Simmons' style box squats, these are just squats wherein your butt happens to touch a box set about 1'' below parallel.

Close Grip Bench (index on the smooth)

6x1 30
5x2 35
5x5 40

Cable Flyes

10x5 5

I had to go pick up my dog from doggy daycare so I didn't have time for the seated good mornings. Also, the nerds at work all cancelled for football (sports on Fridays is actually part of the program), so that won't be happening. Overall I really liked the first week of the program.

 

[Prokofievian]

Week 2 Day 1

Box Squats

50 8 x 1
60 6 x 2
70 4 x 5

Seated Dumbell Press

12 5 x 2
14 5 x 5

Pushups

10 x 5

Lat Pulldown*

45 5 x 3

Hyperextensions

10 x 4

*extra to program

 

[Prokofievian]

Week 2 Day 3

Deadlift from blocks (2'' below knee)

100 6 x 1
110 6 x 2
120 5 x 5

Incline Bench

35 5 x 1
40 5 x 2
45 4 x 5

Tricep Pushdowns

12.5 10 x 5

Straight Leg Deadlifts

55 6 x 5

Hacksquat (en lieu of leg press which was out of order today)

100 8 x 1
110 8 x 2
120 6 x 4

Leg raises

10, 10, 7, 5

notes: First sheiko-double session went...better than expected.

 

[Prokofievian]

Week 2 Day 5

Squat (no box)

57.5 6 x 1
67.5 6 x 2
72.5 4 x 5

Bench

40 5 x 1
45 5 x 2
50 5 x 5

Cable Flyes

5 10 x 5

Dip Machine

70 8 x 5

45 degree hypers

+10 10 x 4

 

[Prokofievian]

Week 3 Day 1

Squat

55 8 x 1
65 6 x 2
75 5 x 5

Bench

40 8 x 1
50 5 x 2
55 4 x 2
57.5 3 x 4

Hammer Incline Press

20 10 x 5

Hack squat (Leg press down still)

110 8 x 1
120 8 x 2
125 6 x 5

45 degree hypers

20 8 x 4

 

[Prokofievian]

1 hour soccer.

Notes: Some asshole brought the cold with him to the office so it's delayed my training sessions this week. I will do Week 3 day 3 tomorrow.

 

[Prokofievian]

Week 3 Day 3

Deadlifts to the knee

100 6 x 1
110 5 x 2
120 4 x 2
110 4 x 3

Seated Dips

100 7 x 6

Tricep Extensions

17.5 10 x 5

Kettlebell depth squats

24 5 x 5

McGill ''Big 3''

Notes: I will have to switch to belt squats, as the kettlebell depth squats weren't that challenging for me. I also fucked around with some Sumo pulls in between my tricep extension sets. The sumo position feels pretty natural to me, actually.

 

[Prokofievian]

Week 3 Day 5

Bench

42.5 8 x 1
52.5 5 x 2
57.5 5 x 1
57.5 4 x 1
55 5 x 2
52.5 5 x 1

Squats

60 6 x 1
70 5 x 2
77.5 4 x 5

Dumbell Bench

16 10 x 1
18 8 x 4

Tricep Extensions

17.5 10 x 5

Notes: I felt horribly weak throughout the workout. The scheduled weight for squats was 80, but I knew it was best to play it safe after what happened on bench.

 

[Prokofievian]

Week 4 Day 1

Squat

60 8 x 1
70 6 x 2
80 5 x 5

Bench

40 8 x 1
50 5 x 2
55 5 x 2
55 4 x 1
52.5 3 x 1

This was meant to be 55 5 x 4. I have no idea what's going on. 55 feels light on the 1st rep, then after the 3rd rep it feels like 65.

Seated Dips

80 8 x 5

Leg Press

80 8 x 1
100 8 x 1
120 8 x 1
130 8 x 1
140 8 x 1

 

[Prokofievian]

Week 4 Day 3

Deadlift from blocks

105 5 x 1
115 5 x 1
125 4 x 2
130 3 x 4

Bench (first rep paused)

40 6 x 1
50 5 x 1
55 4 x 5

Cable Flyes

6.25 10 x 5

SLDL

70 6 x 5

''Kettlebell'' Squats

34 6 x 6

Note: Back on track.

Afternoon: 1.5 hours soccer

 

[Prokofievian]

Week 4 Day 5

Squats

62 6 x 1
72 6 x 1
77 6 x 5

Bench

40 8 x 1
52 5 x 1
57 4,4,3,4

Notes: last set best set. I changed my set up and it actually worked.

Cable Flyes

6.25 10 x 5

Hammer Strength Chest Press

50 8 x 5

 

[Prokofievian]

Week 5 Day 1

Squat

65 6 x 1
75 6 x 1
85 5 x 4

Bench

42.5 8 x 1
52.5 6 x 1
57.5 4 x 1
60 4 x 3

Notes: I felt like I was wasting my time with 57.5 so I went up to 60. My new set up feels way stronger.

Hammer Incline

30 6 x 5

Squat

60 6 x 1
70 5 x 1
75 5 x 4

Notes: First double squat workout. I have a feeling these benefit psychologically as much as physiologically. 75 is my new ''light weight.''

 

[Prokofievian]

Week 5 Day 3

Deadlift

100 5 x 2
110 4 x 2
115 4 x 1
115 3 x 1
110 4 x 3

Close grip bench

50 6 x 5
50 5 x 2

Cybex chest press

10 10 x 5

"Kettlebell Squats"

36 5 x 5

Afternoon 2 hours soccer

 

[Prokofievian]

Week 5 Day 5

Incline Hammer Press

50 4 x 5

Squats

75 6 x 1
85 5 x 1
95 4 x 1
100 3 x 3

Notes: Scheduled weight was 92.5 for 3 x 3, but I decided to test the theory that 75 is the new ''light weight.'' I really wasn't feeling it today but I saw it through.

Bench

40 8 x 1
50 5 x 1
60 5 x 1
60 3 x 1
55 5 x 3

Notes: The incline and squats took a lot of energy out of me. I had someone take a video of one of my sets, and I'm definitely gripping the bar too narrow for my frame. Elbows are flaring out way too early.

Leg Press

130 8 x1
140 8 x 2
145 8 x 4

 

[Prokofievian]

Week 6 Day 1

Squat

75 5 x 1
85 4 x 1
95 3 x 2
105 2 x 3

Bench

40 6 x 1
50 5 x 1
60 4 x 1
65 3 x 4

Dumbell Flyes

10 10 x 5

 

[Prokofievian]

Week 6 Day 3

3'' deficit deadlift

90 4 x 2
100 3 x 4

Notes: these flew up.

Seated Dumbell Press

16 5 x 1
20 4 x 5

Dips

Bodyweight (~95) 5 x 5

Deadlift 1-2'' below knees

120 4 x 1
130 4 x 1
140 3 x 4

 

[Prokofievian]

Week 6 Day 5

Squat

72.5 6 x 1
82.5 6 x 2
87.5 6 x 4

Bench

45 6 x 1
55 6 x 1
60 5 x 5

Kettlebell Squat

34 5 x 5

SLDL

80 5 x 5

 

[Prokofievian]

Week 7 Day 1

Squat

80 6 x 2
90 5 x 4

Close grip bench

45 5 x 2
55 5 x 5

Dumbell Flyes

10 10 x 5

Seated Dips

90 8 x 6

Standing good mornings

40 5 x 5