Kev's Training Journal

Hanley

Ya can do the face pulls with a straight bar and not hit yourself in the head!!

Ya need to keep your elbows relatively high, and when you're bringing the bar back towards your head you sort of rotate your arms as if you were doing a seated dumbbell powerclean. The bar should be just above the top of your head. I'll show ya what I'm on about if I see you up there!! It's actually a really nice movement. The added rotation's a nice change.

Kev M

Recovery Stuff 8.06.09

Sled Pulling
1 block x 6 lengths
2 blocks x 6 lengths
1 block x 4 lengths

Barbell curls
30kgs x 10
30kgs x 10
30kgs x 10



Summer Sheiko 9.06.09
Week 2 Day 2

Deadlift til knees
60kgs x 8
75kgs x 4
100kgs x 2
100kgs x 2
110kgs x 4
110kgs x 4
110kgs x 4
110kgs x 4

Bench
50kgs x 10
60kgs x 5
75kgs x 5
75kgs x 5
85kgs x 4
90kgs x 4
92.5kgs x 4
92.5kgs x 4
95kgs x 4

Flat Flyes
12.5kg bells x 20

Pushups superset with Facepulls
10reps -> 16reps (total of 4 supersets)

Deadlift
80kgs x 4
100kgs x 4
110kgs x 3
110kgs x 3
120kgs x 3
120kgs x 3
120kgs x 3
120kgs x 3
120kgs x 5

Lunges
30kgs 5 sets x 10 reps


I liked deadlifting til knees, even though the weight wasn't exactly heavy they'll probably improve my form, encouraging your hips to stay down that bit longer.
Didn't feel very fresh for bench but got through it no problems, going by the sheiko percentages I was only meant to go up to 85 but as pointed out in previous posts that won't be enough so I just pyramided up another 10.
The supersets are fast, straight bar again for facepulls and rotated it back over my head like a rotator cuff warm-up movement as advised by Hanley, just did it by feel really and it seemed to work.
Just tried to make the deadlifts as fast as possible. It's not alot of weight, but I still tried to be as aggressive as I could lifting it, did an extra two reps on the last set just for kicks.
Lunges were good despite the fact that, once again, they were super light. The balance is there and this time I probably didn't look like a giraffe on an ice-rink.

Hanley

Trying to do everything as fast as possible (with good form obv.) should have a nice carryover to your top weights....

Kev M

Hanley wrote: »

Trying to do everything as fast as possible (with good form obv.) should have a nice carryover to your top weights....

"should" being the operative term lol. I understand the theory behind the intensity being in the volume and speed, not in the weight itself, so hopefully all goes to plan.

Kev M

Summer Sheiko 12.06.09

Squat
60kgs x 10
70kgs x 4
90kgs x 4
100kgs x 3
100kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3
107.5kgs x 3

Bench
50kgs x 10
60kgs x 6
70kgs x 5
85kgs x 4
85kgs x 4
90kgs x 3
90kgs x 3
95kgs x 2
100kgs x 2
95kgs x 2
90kgs x 4
85kgs x 5
70kgs x 10

Cable Flyes
stacks at 25 x 20

Facepull -> pushup superset
16 reps -> 10 reps x 4 sets

Rolling Triceps ext. (Kennelly style)
10kg dumbells x 10
15kg dumbells x 10
15kg dumbells x 10

StraightBar Pressdowns
52.5 x 10
82.5 x 9.....m0th#rF*ck#r
82.5 x 6... should have rested longer

Squat
60kgs x 4
80kgs x 3
90kgs x 3
100kgs x 3
107.5kgs x 2
107.5kgs x 2
107.5kgs x 2
107.5kgs x 2



It took nearly two hours to get to the gym as traffic was insane, and I was hungry, so this workout was done in what's often referred to by fitness experts as a catabolic state
First round of squats was Godawful, my ass hadn't woken up from the car trip.
Bench was fine, my wrists/forearms are a bit sore, not injured just fatigued from the shock of volume abuse, so I'll take to wearing wraps for the heavier sets to help keep me safe.
Introduced the cable flye to stretch the chest today and that was a welcome change.
Squats round two were easy.

cardio,shoot me

jesus, nice dedication, 2 hours to get to the gym!!, with the amount of work you did and the journey back that coulda been like 4 hours!

Kev M

cardio,shoot me wrote: »

jesus, nice dedication, 2 hours to get to the gym!!, with the amount of work you did and the journey back that coulda been like 4 hours!

Haha yeah thanks, it was at least 4 hours, actually closer to 5. I was thinking of just turning back but therein lies the power of having your workouts written down on paper, it was all set to go and there was no way it wasn't happening, in the past I defo would have turned back though lol

Kev M

Summer Sheiko
15.06.09

Squat
60kgs x 5
70kgs x 5
85kgs x 4
85kgs x 4
100kgs x 3
100kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3

Bench
50kgs x 6
60kgs x 5
70kgs x 5
80kgs x 4
85kgs x 3
95kgs x 3
97.5kgs x 3
100kgs x 3
100kgs x 3
100kgs x 3

Pushups Facepulls superset
10 reps -> 18 reps total 3 sets

Flat dbell flyes
2 sets 20 reps

Squat
100kgs x 3.... should have been 5, must have been thinking in 3s
100kgs x 5
100kgs x 5
100kgs x 5
100kgs x 5

GoodMornings
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5
60kgs x 5


Quick enough session today, everything felt alright, apart from lower back which still isn't recovered but I don't think it will be until this Sheiko business is finished. Didn't do the 'warmup' sets for the 2nd round of squats, no need for them, I was good to go and it was unbelievably warm in the gym today.

cardio,shoot me

i cant believe you called that session quick

brianthebard

Can't imagine what it must be like to do two squat sessions of that size in the one visit, I hope sheiko works out for you cause you're definitely putting in the effort.

kevpants

Kev M wrote: »

it was unbelievably warm in the gym today.

It was ridiculous. With my white t-shirt I looked like something you'd see dancing on a bar in Cancun by the time I was finished.

Still can't get over your good mornings, the ROM is unreal.

Kev M

kevpants wrote: »

It was ridiculous. With my white t-shirt I looked like something you'd see dancing on a bar in Cancun by the time I was finished.

Still can't get over your good mornings, the ROM is unreal.

Haha yeah, my seated GMs are basically worthless so I make up for them with the standing ones

Many thanks for showing me the possibilities of having a belt that's not 8 euro from Argos.

Kev M

Summer Sheiko
Week 3 Day 2 17.06.09

Deadlift til knees
60kgs x 6
80kgs x 4
100kgs x 4
110kgs x 4
120kgs x 4
120kgs x 4
120kgs x 4
120kgs x 4

Bench
20kgs x 20
40kgs x 10
60kgs x 6
72.5kgs x 5
85kgs x 4
85kgs x 4
90kgs x 3
90kgs x 3
97.5kgs x 2
100kgs x 2
90kgs x 3
90kgs x 3
85kgs x 4
80kgs x 5
72.5kgs x 6...... getting a bit delirious around here
67.5kgs x 7
60kgs x 10

Flat DB flyes, alternating arms
12.5kgs x 12
12.5kgs x 12

Deadlift (should have been box deadlifts)
all overhand grip
100kgs x 5
110kgs x 5
110kgs x 5
130kgs x 3
130kgs x 3
130kgs x 3
130kgs x 4

Lunges superset with Barbell Curls
30kgs x 10 -> 30kgs x 10
35kgs x 10 -> 35kgs x 8
35kgs x 10 -> 35kgs x 8
35kgs x 10 -> 35kgs x 8

Decline Ab Bench (one step from the top)
12 reps
10 reps
10 reps



Okay the deadlifts were supposed to be off boxes but the squat racks were in use, and the only other place I could have set up the boxes was being used by a guy who was deadlifting so I just worked in with him for some regular deads. My grip wasn't great on the last set but I think that was more to do with the bar being 'slippery'.
Bench took about 3 days. Lunges are light but coming together. Did the curls just so what's left of my arms doesn't disappear. The ab stuff looks easy but they're all the way down and all the way up, pausing and squeezing, and pretty much kill me.

Weak day all in all but the reps still got done so no complaints.

Kev M

Summer Sheiko 19.06.09 Week 3 Day 3

Dumbell Shoulder Warmup. I do this for a few minutes at the start of every session but never mention it in the log here. It's just raises every which way and light rotator cuff stuff.

Bench
20kgs x 20
40kgs x 10
60kgs x 5
72.5kgs x 4
85kgs x 3
85kgs x 3
97.5kgs x 2
100kgs x 2
105kgs x 2
110kgs x 2
110kgs x 2

Squat
50kgs x 6
70kgs x 5
85kgs x 5
100kgs x 5
100kgs x 5
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4

Bench
20kgs x 10
60kgs x 6
70kgs x 6
72.5kgs x 6
80kgs x 6
80kgs x 6
80kgs x 6
80kgs x 6.... all good long pauses

Cable Flyes
racks at 20 x 20
racks at 25 x 16

Facepulls
4 sets 15-20 reps

GoodMornings
40kgs x 5
50kgs x 5
55kgs x 5
55kgs x 5
60kgs x 5


So the max bench sets today were meant to be 96kgs x 5sets x 2reps, but I went ahead and pyramided that up from 97.5 to 110. That in turn b*ll*x3d me for squats but the reps still got done which is the most important thing at this point, I think.
Bench round 2 was tough stuff, weight was moving relatively easy and fast but I was all benched out.
Only one more week to go, then I'll try one of those deload week things that seem to be all the rage :cool:

itsallaboutheL

Kev M wrote: »

Summer Sheiko 19.06.09 Week 3 Day 3


Bench
20kgs x 20
40kgs x 10
60kgs x 5
72.5kgs x 4
85kgs x 3
85kgs x 3
97.5kgs x 2
100kgs x 2
105kgs x 2
110kgs x 2
110kgs x 2

Squat
50kgs x 6
70kgs x 5
85kgs x 5
100kgs x 5
100kgs x 5
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4
107.5kgs x 4

Way to steal my thunder:cool:

Good Stuff:)

Kev M

itsallaboutheL wrote: »

Way to steal my thunder:cool:

Good Stuff:)

Haha, nah I don't think 5 reps would have been happening so your thunder's still intact lol

brianthebard

Serious squatting there, nice. Wonder will you see much size gains with sheiko?

Kev M

brianthebard wrote: »

Serious squatting there, nice. Wonder will you see much size gains with sheiko?

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

itsallaboutheL

Kev M wrote: »

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

I have this same fluctuating weight thing going on i go from92-97 on a fairly regular basis, so can never really judge size gains... the only thing i've noticed in the past few months is my back really..

brianthebard

Kev M wrote: »

Thanks Brian, I absolutely hate squatting but I think they're starting to click alot better now. Regarding size gains, I'm 97kg now, but it's hard to tell because I fluctuate between 95 and 100kg regularly. In my understanding of Sheiko, the body won't be able to fully recover at all during the 4 weeks, so losing muscle would be highly possible. Then the 'over-compensation' should kick in during the deload week. I think I'll probably hit the 100kg mark or close over the deload week tbh, because I'll be eating the same if not more, and exercising very little. Another thing that's maybe worth mentioning for all the vain dudes out there is that training sheiko leaves you fairly pumped up pretty much all the time, and at this stage there's very little DOMS because the recovery has really skyrocketed.

Lol didn't you buy squat briefs recently? for someone who hates squatting you've a funny way of showing it! That's interesting that the recovery has gone up (you mean you recover sooner right?) Sounds like a great programme to eat all round you on. What do you plan on doing after the deload to take advantage of recovery/growth/etc from Sheiko?

Kev M

brianthebard wrote: »

Lol didn't you buy squat briefs recently? for someone who hates squatting you've a funny way of showing it! That's interesting that the recovery has gone up (you mean you recover sooner right?) Sounds like a great programme to eat all round you on. What do you plan on doing after the deload to take advantage of recovery/growth/etc from Sheiko?

Probably going to do a westside type of template for a few weeks after this, and maybe give the briefs a run out during that, if I can get them on that is of course . Definitely recovering alot sooner after every workout, your body has to otherwise it's in trouble. I'm a little anxious about getting back to doing weight 90%+ though, I think it will be a real shock to the system.

Kev M

21.06.09
Recovery Stuff

25kg barbell
shoulder press x 20
curls x 12
reverse curls x 12
front raises x 8

Sled Pulls
1 block x 4 lengths
2 blocks x 6 lengths

about 30mins intense cardio cutting the grass.


Just getting some blood moving. Ready to rock on into week 4.

Kev M

Summer Sheiko 22.06.09
Week 4 Day 1

Squat
50kgs x 10
70kgs x 5
85kgs x 5
100kgs x 4
100kgs x 3
115kgs x 3
115kgs x 3
120kgs x 2
122.5kgs x 2
122.5kgs x 2

Bench
20kgs x 20
60kgs x 6
70kgs x 5
85kgs x 3
85kgs x 3
95kgs x 3
95kgs x 3
100kgs x 3
102.5kgs x 3
102.5kgs x 3

Dips

Cable Flyes

Facepulls

Squat
70kgs x 6
85kgs x 5
105kgs x 3
105kgs x 3
115kgs x 3

GMs





Ran out of time today so couldn't finish my squats, and the GMs were done as soon as I got home, super light I should say.
First round of squats was okay, 122.5 is the heaviest I've been in a while and it felt good.
Bench wasn't great, I was playing with wrist wraps for the first time and they threw me off a bit on the second last set. The 2nd rep on the last set was maybe the best rep I've ever done, it flew up like nothing, then on the 3rd rep I brought the bar way too far back over my face, which I blame the wraps for, but I'll get used to em.
I've been getting very little sleep for some reason recently, like 4 hours would be a good night, and energy levels are way down as a result.

Kev M

23.06.09
Recovery Mode

Sled pulls
1 block x 4 lengths
2 blocks x 4 lengths
light shoulder work, being raises and presses.



Summer Sheiko 24.06.09
Week 4 day 2

Bench (some decent pauses :rolleyes:)
20kgs x 20
50kgs x 6
60kgs x 5
70kgs x 5
85kgs x 3
85kgs x 3
95kgs x 3
95kgs x 3
102.5kgs x 2
105kgs x 2
105kgs x 2

Deadlift
60kgs x 10
80kgs x 4
100kgs x 4
110kgs x 3
110kgs x 3
130kgs x 3
130kgs x 3
135kgs x 2..... alternating grip from here
137.5kgs x 2
140kgs x 2... easy

Bench (all good pauses )
50kgs x 10
65kgs x 5
80kgs x 5
90kgs x 4
90kgs x 4
90kgs x 4
90kgs x 4

Pecdec
3 sets 12-18 reps

12 pushups

Facepulls
3 sets x 15-20 reps

Vogelpohl Pulldowns
3sets x 15-20 reps...... once again, awesome movement

Glute machine
3 sets x 10 reps

Crotch machine (adductor machine I think it's called)
1 set x 10 paused reps, really feel the burn on this one




That was the longest workout so far, and probably one of the better ones too. Everything moved fairly easy, deadlifts felt much better than last week, but then again I wasn't pre-exhausted with that deadlift til knees nonsense today. I also saved a man from getting de-capitated on the decline bench so I feel like a hero now. Good success all in all.

Kev M

Summer Sheiko 26.06.09
Week 4 Day 3 Final workout

Squat
50kgs x 10
70kgs x 6
100kgs x 3
100kgs x 3
100kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3
115kgs x 3

Bench
20kgs x 20
40kgs x 12
70kgs x 6
80kgs x 5
85kgs x 5
85kgs x 5
87.5kgs x 5
87.5kgs x 5
90kgs x 5

Facepulls
4 sets x 15-20 reps

DumbellFlyes
2 sets x 12-15 reps.... just stretching really

seated GMs
5 sets x 5 reps

ran out of time for abs



Uncomfortable session tonight, ate right before getting to the gym so was fighting getting sick most of the time, and on top of that I didn't sleep last night because I was out at the airport. Squats were sickening, I did a fairly close stance and just dropped them as low as I possibly could. Bench is getting tired, I need a break away from it. I need a break away from squatting too for that matter.

The last 12 workouts consisted of 356 squats, 540 bench presses, 216 deadlifts, 205 GoodMornings, and 1,000+ other. That's enough for me to go crawl into a hole and die now.

brianthebard

Shit dude, serious respect. repeating what i said before but I hope you see the gains you want, you've put in the work. You better have been eating like a horse-one per day!

Hanley

Good stuff Kev. Fair play on coming thru all of that.... what's next??

Kev M

Hanley wrote: »

Good stuff Kev. Fair play on coming thru all of that.... what's next??

Cheers Hanley, I'll just do a deload week now, and after that I'll decide what to do by reading various articles online and whichever one impresses me the most I'll probably do for a few weeks, very technical approach to training eh . I read a good program a few weeks ago that looked good, it was Wendler's version of Westside, so probably just something shaped around that. I want to train arms much more than I've been doing these last few weeks aswell, I don't like the way there seems to be very little arm training in most powerlifting programs, and the fact that you touched on this in a post a few days ago pretty much reinforced that.

Kev M

Deloading 29.06.09

Non-intensive session today, revolving around 2-3 sets x 10+ reps.

Dumbell Curls
Incline Dumbell Press
Incline Bench Press
Seated Cable Rows
Decline Tricep Barbell Extensions
Wide Grip Pulldowns
Leg Press
Reverse Grip Preacher Curls
Leg Extensions


Got a bit carried away with the volume there I think but everything was super light. Felt weird to be back under a leg press, and I was really tempted to go hard and heavy because I got that real fresh feeling that you get when you know a muscle group is going to respond, but anyway I stuck to the light weights. The incline dumbells actually felt great aswell, but again I kept this relatively light and 12+ reps.

Tommorrow I'll go up just to do abs and calves... and probably end up doing a full shoulder routine, but I'll try to lay off it.

podge57

Good job on finishing sheiko, i dont think i could handle that sort of volume, i like to get in and out in under an hour