DJSTARER

Hello again everyone. My other log was becoming outdated based on how I define myself as a lifter, my goals, and well.... the date in the title. With that said, I was very happy with my old log, and will be checking it frequently for numbers, personal bests, and patterns. Until I start this new log, I must first give my old log some credit. Below are a few tid-bits I learned over the 1.5 years the 2006 log covered:

-I respond well to conjugation
-I respond even better to progressive overload
-Both need to be in my program for one or the other to work effectively
-I don't gain much fat if I keep my diet very clean while bulking
-I don't gain much lean mass lower than 10% BF and above 20%
-I have weak hips
-Lifting in the gym, and lifting in front of the judges are VERY different


Goals for this Log:

Well, I'm 180lbs (have been as heavy as 200), and want to get big again. My ultimate goal is to reach a bodyweight of 220-230lbs, without exceeding 21% BF without the aid of anabolics. If I reach that goal, I may consider running something to really put me over that edge into the 240s without putting on any mass. At that bodyweight, I would also hope that I am benching 400lbs raw, squating 600lbs raw, and deadlifting in the middle 600s. Those might be lofty goals, but they might not....


Means for reaching my goal:

I'll be starting off this log with a blast! For those who do NOT know how the 4 day Sheiko works... you're lucky, and will never be tempted by it's ridiculousness. For everyone else (me, unfortunately), who have seen it performed, and it's resulting gains, have no other option but to at least run it once.

Sheiko is a 9 week squat program (5 weeks conditioning, 4 weeks prep), split into 4 days/week of training. In this program, you train your lower body 4 days/week (yes, that's right, not a typing mistake): generally 3 days of squating and 1 deadlifting, but occasionally 2 of both. In addition, you do bench work 4 days/week. I know, I know... it seems like an adrenal nightmare with overtraining written all over it. But i assure you, if one follows the %s right, eats a TON, sleeps like a champ and supplements correctly, this training protocol is optimal. Rarely do you train above 80% in this program, and when you do, it's only for sets of 2 and 3. The majority of the work comes in an insane number of sets. Some bench days have 20+ sets of work. Separated by 5-10 sets of squating.

I've been preparing my diet for the last week and a half (practicing too). Last week I at 50% of my calories from carbs. Of those 525 grams/day, 25% came from oatmeal, 35% came from potato, 30% came from WW pasta, 6% from fruit, and the remainder from my PWO dextrose/ trace carbs in ketchup . Of the 120g of fat/day, 60% of my fat has come from nuts, 30% from MCT oil, and the remainder from my animal products. Protein is self explanatory. Protein is about 230g/day right now, but could increase. 90% of protein comes from animal and supplement. Almost no non-supp dairy.

My class load is low, but I am doing an independent study at an on-campus restaraunt. The independent study is based around the redesign of dishes for healthier living. I'll keep everyone updated on that too. I'll be experimenting heavily with hydrogenated carbohydrates, thickeners, and healthy ingredients. The significance of this is that i'll be spending 2-5 hours, 3 days/week in a restaurant.... presenting no issues with eating . IronLion for those who frequent the board, is my training partner for this semester. He has a meet next week, but after that, we are down to business. He is in the weight class I desire to clime to, and will be good motivation to amp up the food intake (he eats more than anyone I have ever seen... the man eats 1200 kcals in 20 minutes, and leaves hungry).


Supplements-

Whey (Champion and ON)
Caseinate (Dymatize Mega Shake)
Oil (NOW Foods)
ZMA (NOW Foods)
Melatonin (ON)
Fenugreek (NOW Foods)
Arginine (NOW Foods)
Carnitine (NOW Foods)
Beta-Alanine (Primaforce) <-- recommended to me for this program
MCT Oil (NOW Foods) <-- this may become KEY when I get bigger.
Multi (ON)
Egg White Powder (NOW Foods)
Weight Gainer (Up your Mass, MHP) <-- meal replacement


Tomarrow is my first day

__________________
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

Drew1200

awesome bro, best of luck. I'm sure you'll hit 220 in no time.

that sheiko routine sounds interesting, do you know a website with more info on it? elitefts has a bit but thats all I'm seeing so far.

romanaz

I love Russian programs. Only people crazier are the Bulgarians!!

trust me, I ran a Russian program for the last 10 weeks and you DO make improvements on it. I got another 10 to go when I heal up and it will be similar to your sheiko from what I have heard.

220 to 240? You can do that easily without getting to 20% bf.

I should start a new log once I'm done with my russian program, cuz my goals have changed just like yours.

I'll miss looking for the DJStarers' 2006 log

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

romanaz

double post

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

DJSTARER

i'll look around, but i know the one I'm using is the Skeiko 36. There are a few different varieties, and they are all just basically volume wave templates. The exercise choice and equipment used are all up to the lifter based on goals, weaknesses and strengths. I have my exact template done for anyone who wants to see it, you can PM me your email adress and i'll send it in excel.

__________________
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

BigZeke

Why would you want your BF to increase?

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

danman77220

Because the chicks love it.

Bout time you started a new log.

Tear it up, bro.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

DJSTARER

i don't want it to, but that's what happens to me when i put on weight. my genetics are not very good. the title of the thread just means i will be adding muscle until i get to 21% bf. the longer that takes, the better.

__________________
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

DJSTARER

Official Music for this log:



and

__________________
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

Ikaika

Can't train hard without a little of this thrown in imo:

__________________
No supplement can make up for the lack of a strong work ethic.

DJSTARER

Prep 1, Week 1



Squat (comp stance, belted 80% and above)-

(50%)
5X205

(60%)
4X245
4X245

(70%)
2X280
2X280
2X280

(80%)
2X320
2X320
2X320
2X320
2X320


CG 2 board Press

(50%)
5X135

(60%)
4X165

(70%)
3X195
3X195

(80%)
3X225
3X225
3X225
3X225
3X225
3X225


Squat (high bar, narrow stance, atg)-

(50%)
5X205

(60%)
4X245

(70%)
4X275
4X275
4X275
4X275
4X275


ABS:
Spread eagle situps 3X10

Tricep extensions (light):
5X10


Session Time: 2 hours, 18 minutes. (pretty normal)



So, as you all can see... it's like set, after set, after set of medium weight work. The squating variety is great. I loved getting the high bar oly squats at the end; wonderful for the quads. Brutally long, and there were some tough sets (the last set of 4 with oly squats and the last two sets of 2 with 80%). All and all, though, i can see it's going to be great for growth. I'm already at 3000 kcals, and i'm about to go eat another 800.

__________________
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

BigZeke

I can do one better

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

bigDman

im debating on doing this or smolov this offseason... Good Luck

__________________
COME CHECK OUT MY JOURNAL

Succio

is this the same sheiko that eric talmant @ elitefts is running?

I will definitely be lookin at this log, as i have wanted to do sheiko before.

__________________


SUPPLEMENTS.NET REP

romanaz

smolov was something that even the russians didn't use.. it might have been used by OLY lifters MAYBE used if they had weak leg strength.


imo sheiko bigD, shei