(RepxSet)
Squatz-
235x5
285x2x4
335x2x3
380x5x2 ( 80 % )
Bench-
165x5
195x4
225x2x3
260x6x2
DB side Raises-
5x10
Weighted Pushups-
5x10
Squats !-
265x3
335x3
355x4x3 tiredd
Good mornings-
225x5x5
Its kinda an ego buster to be only 5RMing 50lbs less than your true 5rm
but I'm really liking sheiko. the 3 days gives me more rest, my form is feeling way better, and oddly enough i'm feeling a little leaner..
heres a video of my final set of 380 from my first round of squats, critiques are welcome!!
6 comments:
Have you tried contacting David Bates (Eric Talmant's trainer)? I found him very responsive and helpful.
If you're interested in Russian training, I highly recommend Science and Practice of Strength Training and various translated Russian Texts on weightlifting from sportivnypress.com
Is this your first round of Sheiko ever?
Welcome to the team and to the blog. Just a tip, separate your tags with commas.
I have heard a lot of good thing about Bates, he designed a very popular 13 week cycle, i definetly be contacting him.
this is my first cycle, I jumped straight into 37, because i felt I was ready, and I'm recovering pretty well, I'm still debating on doing 30 or 31 next, they look almost the same, and finishing with 32..
thanks everyone
Doesn't it hurt to squat with long hair? Are you gonna continue Sheiko after this cycle or do the same workouts we do?
It doesn't hurt! My Hairs to my ass almost, never really had problems.. I'm not sure what I'll do. By the time class starts there will just be the 6 weeks leading up to the comp.. I guess I'll really have to see if I like sheiko as much in 8 weeks.. I have no idea how ill respond.. Either way I'll still lift at 7
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