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| IronMass Forums 3 day Sheiko/ Road to Denver Workout Logs Discuss 3 day Sheiko/ Road to Denver in the Bodybuilding Science forums; June 17th ME Upper: Close Grip Decline Bench Press: 1X6 135lbs 1X6 185lbs 1X5 225lbs 1X3 245lbs 1X3 255lbs 1X3 265lbs(PR 20lbs) felt really light. I thought for sure ... |
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06-18-2008, 05:27 PM
| #61 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8    |  Re: 3 day Sheiko/ Road to Denver June 17th ME Upper: Close Grip Decline Bench Press: 1X6 135lbs 1X6 185lbs 1X5 225lbs 1X3 245lbs 1X3 255lbs 1X3 265lbs(PR 20lbs) felt really light. I thought for sure I would get an easy triple with 275. 1X2 275lbs(Never performed 275 on close grip) Close Grip Barbell Floor Press: 1X8 135lbs 1X5 225lbs Was really in groove at this point. 1X3 235lbs 1X3 245lbs Tri's felt really fresh today. Wide Grip Lat Pulldown: 1X10 130lbs 1X10 130lbs 1X10 130lbs 1X9 150lbs 1X7 180lbs Punch Style DB Bench Press: 1X6 85lb DB's 1X6 90lb DB's 1X7 90lb DB's I was really pleased with this session. PR's in my two main moves and accessory work.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-20-2008, 12:46 PM
| #62 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver June 19th: DE Lower Box Squats: 1X3 185lbs 1X3 185lbs 1X3 185lbs 1X3 185lbs 1X3 185lbs 1X3 185lbs 1X3 185lbs 1X3 185lbs Speed Pulls: 1X2 135lbs 1X2 135lbs 1X2 135lbs 1X2 135lbs 1X2 135lbs 1X2 135lbs 1X2 135lbs 1X2 135lbs Kept the weight very low today just to focus on building extreme speed on both moves. Barbell Forward Lunges: 135lbs 1X6(each leg) 1X6 1X6 Cable Pull-throughs: 1X8 110 lbs 1X10 130lbs 1X10 130lbs 1X10 130lbs Decline Crunches: 1X12 1X12 1X10
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-21-2008, 03:00 PM
| #63 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver June 20th RE Upper: Close Grip Incline Bench Press: 1X7 135lbs 1X10 155lbs 1X10 155lbs 1X10 155lbs Forgot how awkward this can feel when you don't perform this move on a consistent basis. DB Floor Press: 85lb DB's 1X8 1X9 1X8 Bent-over Barbell Rows: 1X10 135lbs 1X10 145lbs 1X10 155lbs Frontal DB Shoulder Raises: 1X6 25lb DB's 1X6 25lb DB's 1X6 25lb DB's Felt good to get a pump in the tri's and traps. Its been a while since I've been able to train four days in one week. Felt good to be able to rotate training and not skimp on my golf practice as well.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-24-2008, 12:28 PM
| #64 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver June 23rd ME Upper: Close Grip Barbell Floor Press: 1X8 135lbs 1X5 225lbs 1X4 235lbs 1X2 245lbs 1X1 245lbs Very disappointed with my performance this session. I was under rested and probably should have stayed outta the gym but i persevered nontheless. Decline Close Grip Bench Press: 1X10 135lbs 1X5 225lbs 1X4 235lbs 1X3 245lbs 1X3 255lbs 1X2 265lbs Also wasnt too thrilled with move. I set a really solid PR last week which I did not even come close to this week. I think it might be time for a deload and rest up. One Armed DB Rows: 115lb DB 1X5 1X5 1X5 1X5 These were easy. Rested roughly 1 1/2 minutes between sets.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-24-2008, 05:24 PM
| #65 | |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,656
Recipes: 0 Rep Power: 186  | Re: 3 day Sheiko/ Road to Denver deload to reload
__________________ COME CHECK OUT MY JOURNAL  Quote:
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06-24-2008, 08:55 PM
| #66 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver word up to that Big D. I've been goin a month now doin WS and think that it's time I give my CNS and body time to recover.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-24-2008, 11:22 PM
| #67 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 4,048
Recipes: 0 Rep Power: 114 | Re: 3 day Sheiko/ Road to Denver ya. dre called me today. he's shieko-ing right now.
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition  |
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06-25-2008, 03:31 PM
| #68 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver ME Lower: Deadlifts: Completely raw, no belt 1X6 135lbs 1X5 225lbs 1X4 315lbs 1X3 365lbs 1X4 405lbs 1X3 455lbs 1X3 475lbs 1X2 495lbs Pull felt really good today. Thanks to Big D, I've been doin grip work with a wide bar and its payin off. Had no grip issues whatsoever. Hyperextensions: 1X10 1X10 1X10
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-28-2008, 02:13 PM
| #69 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver June 28th RE Upper: Close Grip Bench Press: 1X7 135lbs 1X6 185lbs 1X8 205lbs 1X8 205lbs 1X8 205lbs 1X7 205lbs*Failed on the eight rep at the two board mark. Punch Style DB Bench Press: 1X8 80lb DB's 1X7 80lb DB's 1X7 80lb DB's 1X6 80lbd DB's*This set was to failure. I was definitely not used to all of the volume. Felt good to get a good pump in the tri's though. Wide Grip Lat Pull-down: 1X12 130lbs 1X12 130lbs 1X8 130lbs Upper Back feels good. I think I should be ready to start a Sheiko prep cycle. Note: My weight at the current point in time is 205lbs. Hopefully I'll be able to slowly diet down to 198 so I will be training at my competition weight.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-29-2008, 02:52 PM
| #70 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver Ok so I'm looking to deload, not this week, but next week. Anybody have suggestions as to how to lay out my training with regard to a standard four day Westside training program?
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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06-29-2008, 03:34 PM
| #71 | |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,656
Recipes: 0 Rep Power: 186 | Re: 3 day Sheiko/ Road to Denver lots of ways depending on how much you need the deload you could only do main movements and no accessory you could only do accessory work and not do any of the main movements Ive always found that when I deload i switch all my pressing movements to dumbbells and I try to keep the bar off my back
__________________ COME CHECK OUT MY JOURNAL Quote:
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07-01-2008, 06:21 PM
| #72 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver ME Upper June 30th:Last max effort day of upper body until deload. Decline Close Grip Bench: 1X6 135lbs 1X6 185lbs 1X5 225lbs 1X4 245lbs 1X3 255lbs 1X3 265lbs 1X3 275lbs Performed these with good tight form 1X2 285lbs As I brought the weight down and attempted to dig my shoulder blades into the bench i slipped backwards and almost lost the weight on the first rep. I failed on the third rep out of fatigue. Close Grip Barbell Floor Press: 1X5 135lbs 1X5 185lbs 1X4 225lbs 1X4 235lbs 1X3 245lbs 1X3 255lbs (PR+5lbs for rep range) 1X2 265lbs (PR! never performed 265 for any floor press) Lat Accessory work: 1X10 130lbs 1X8 150lbs 1X8 150lbs 1X8 185lbs I was really surprised with my performance today. I thought for sure that I was burnt out and in need of a deload. Very psyched about the PR's and that I stayed focused and moved sum weight.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-02-2008, 04:00 PM
| #73 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 2nd: ME Lower Deadlifts: 1X5 135lbs 1X5 225lbs 1X4 315lbs 1X3 405lbs 1X3 455lbs Pretty easy triple. Grip felt good and I was pretty explosive off the floor to the lockout. 1X2 495lbs This session was performed completely raw. Squat: 1X5 135lbs 1X4 185lbs 1X4 225lbs 1X3 245lbs 1X3 265lbs 1X3 275lbs 1X3 285lbs I was happy with this triple. I kept good posture and did not hunch over at all. 1X2 295lbs I could have done the triple but I was wiped from work and playing golf. Straight Leg Good Mornings: 1X4 135lbs 1X5 185lbs 1X5 185lbs 1X5 185lbs 1X5 185lbs Weight felt really light. I concentrated on maintaining the arch in my back as far down as I could go and then explosively pop the weight back to the starting position.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-04-2008, 01:07 PM
| #74 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 3 RE Upper: Punch Style DB Press: 1X10 65lb DB's 1X10 75lb DB's 1X10 75lb DB's 1X10 75lb DB's 1X10 75lb DB's *Didnt rest for more than one minute between sets. Close Grip Pullups: 1X10 1X8 1X4 1X4 1X4 Close Grip Bench Press: 1X8 135lbs 1X8 185lbs 1X8 195lbs 1X8 195lbs *Felt really light. I'm very happy with the strides I have made as far as upper body strength.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-09-2008, 12:58 AM
| #75 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 7th: Deload Upper: Close Grip Pull-ups: 1X4 1X4 1X4 1X4 1X4 1X4 1X4 1X4 Frontal Plate Raises: 45lb plate 1X8 1X8 1X8 1X8 Close Grip Bench Press: 1X6 135lbs 1X8 185lbs 1X8 185lbs 1X8 185lbs 1X8 185lbs *These sets felt extremely light. I felt very strong during this session which made it hard to throttle back. July 8th: Lower Deadlift: 1X5 135lbs 1X4 225lbs 1X4 315lbs 1X4 365lbs 1X4 405lbs 1X4 425lbs 1X4 425lbs 1X3 455lbs 1X1 505lbs* This single was not hard at all however had I had to have held the weight locked out for 10 more seconds my grip would have failed. Time to start doing more thick bar work. Squat: 1X4 135lbs 1X4 225lbs 1X4 245lbs 1X4 255lbs 1X4 265lbs Squat felt very strong. I maintained very good spine angle during these squats. Deadlifts have helped my lower back stability.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-11-2008, 09:19 PM
| #76 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 10th Upper Body: After a stressful day at work I went to the gym with the mental set of just moving some weight and not being so organized for once. However, I will probably only have such a mental set on rare occasion. Competition Bench Press: 1X6 135lbs 1X6 185lbs 1X5 225lbs 1X3 245lbs 1X3 255lbs 1X3 275lbs*PR-never performed 275 for reps on flat bench. Barbell Floor Press: 1X5 135lbs 1X6 185lbs 1X4 225lbs 1X3 245lbs*Very Easy 1X3 255lbs 1X1 275lbs 1X1 285lbs*Good single.
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-12-2008, 09:27 PM
| #77 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 11th Lower: Rack Pulls: 1X4 135lbs 1X4 225lbs 1X4 315lbs 1X4 365lbs 1X3 405lbs* really light 1X2 455lbs 1X2 495lbs 1X1 515lbs Close Grip Pull ups: 1X8 1X8 1X8 1X8
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |
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07-15-2008, 02:07 AM
| #78 |
| Pro Stature Join Date: Apr 2007 Location: Long Island, New York
Posts: 135
Recipes: 0 Rep Power: 8 | Re: 3 day Sheiko/ Road to Denver July 14th: Upper: Decline Close Grip Bench Press: 1X5 135lbs 1X4 185lbs 1X4 225lbs 1X4 245lbs*very easy; really found a groove at this point 1X4 255lbs PR for 4 rep range. 1X4 255lbs 1X4 255lbs 1X4 255lbs* Was very strong throughout all sets. Flat Bench Wide Grip:all bench moves performed with a pause. 1X5 135lbs 1X4 225lbs 1X4 225lbs 1X4 225lbs Close Grip Pull Ups: 1X8 1X8 1X8 Plate Raises: 45lb plate 1X8 1X8 1X8
__________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there." |