Sheiko SPP List

For those of us doing any flavor of Sheiko, here's a good list of supplemental and developmental exercises to slot in for when you get tired of good mornings, flyes and lunges (dips not included in this list because you can NEVER get tired of dips): Sheiko SPP List

Think about yer weak spots and choose exercises accordingly... for me this means "ditch anything that sounds like it'd involve your lower body." Plus I don't have to do pushups anymore!

In addition, the forum this post is attached to seems to be a very good resource if you have questions about the execution of any of the programs.

If you're curious about what I've been up to:

• I'm still on Sheiko 37.
• On a related note, I did two doubles on bench at 225. Sweet deal bro.
• My squat stance is beginning to widen slowly and maybe unintentionally. This has caused no small amount of trouble with hip and knee musculature. I ordered some sketchy-looking knee sleeves that a great deal of Chinese weightlifters use... I'm expecting me to explode out of them just by looking at them, but what do you expect from a $7 sleeve?

Chris (4/3, 4/5, 4/6): "deload" week

The theme of this week is "screwing around."

4/3: "Deload" 1
Snatch:
20x5x2; 40x4x2
60x2x5

Power Clean + Jerk:
40x3x2; 50x3x2; 60x3x2; 65x2x2
70x2x1, 75x2x1, 80x2x1, 70x2x2, 60x3x3

Press:
45x5x1; 70x5x1; 95x5x1; 110x3x1
130x1x1, 115x3x2, 100x5x2

Squat:
45x5x1; 95x5x1; 155x4x1; 205x4x1; 245x4x1
295x3x3

Face Pull: 100x15x3


4/5: "Deload" 2
Bench Press:
45x10x1; 85x5x1; 125x5x1; 155x5x1; 175x5x1
185x3x2, 195x3x2, 205x3x2

Chin-Up: 10, 10, 10, 5, 5

Snatch-grip Deadlift:
135x5x1; 185x5x1; 225x4x1; 275x3x1
295x3x3

Dips:
+0x10x1
+25x8x3, +30x8x1, +35x8x1

Face Pull: 100x15x3

Curlz


4/6: "Deload" 3
Pause Squat:
45x5x1; 95x5x1; 155x5x1; 205x5x1; 245x4x1; 285x3x1
315x2x6

Bench Press:
45x10x1; 85x5x1; 125x5x1; 155x5x1
185x4x5

Snatch (+ High pull from hang):
20x3(+2); 40x3(+2); 50x2(+3)
55x1(+4); 60x1(+3)
65x1(+3)
70x1(+3)
75x1(+3) (+5kg PR)
80x1(+3) (+10kg PR)
80x0(+4); 80x0(+2)
70x0(+4); 70x0(+4)

Ab Roller: 10x3
Seated Cable Row: 110x10x3

Chris (3/27, 3/29) - Sheiko 37

Hey dudes. Sheiko 37 peak week (the most interesting part IMO...) is underway and I thought I'd update you all on what happened.

3/27: Squat Intensity
Trained at Edge gym in New York.

Squat:
45x5x1; 95x5x1; 160x5x1;
210x5x1; 250x4x1
290x3x2
330x3x2
355x2x1
360x2x1
365x2x1
Pretty easy. My shoes don't feel like they're gonna pitch me forward if my groove is off, which is a bonus.

Bench Press:
45x10x1; 85x5x1; 125x5x1; 150x4x1
180x3x2
205x3x3
210x3x2
My bench instantly became worse as soon as I set foot in New York it seems :x This was unusually hard for weights I am used to moving very fast.

Dumbbell Flyes: 25x10x5

Dip: 10x5

Squat:
210x5x1; 250x4x1;
290x3x2
335x2x4
Unbelted. Still pretty fast, surprisingly enough.

Face Pulls: 98x20x3

Curlz


3/29: Bench/Deadlift Intensity
Trained at South Brooklyn Weightlifting Club. It's a nice place! People in New York should definitely consider dropping by even if it is a bit of a trip.

Bench Press:
45x10x1; 85x5x1; 125x5x1; 150x4x1
180x3x2
205x3x2
215x2x1
220x2x1
230x2x1 (5lb PR)
My bench still felt terrible, so all of these were touch and go. 230 was the ugliest grinder I've done in a while, too. I probably jacked my back up a little, as I'm still sore while I type this up.
(original 85% weight: 206)

Deadlift:
135x5x1; 185x5x1; 245x4x2; 295x4x1
345x3x2
390x3x2
425x2x1
435x2x1
445x2x1
Last rep of heavy sets was done with hook grip in lieu of straps. 445x2 is pretty good, as I'm supposed to be fairly fatigued from previous weeks (and Tuesday).
(original 85% weight: 417)

Bench Press:
45x5x1; 135x5x1; 160x5x1
180x4x1
185x4x1
190x4x2

Pendlay Rows: 135x5x1; 155x5x1; 185x5x1; 195x5x2

Dumbbell Flyes: 20x10x5

GHR: +0x5x5

Chris - deload week

In which I attempt to be the oly lifter I never was.

3/1:
Clean and Jerk:
20x5x1; 35x4x1; 40x3x2; 50x3x2; 60x2x2
70x2x2
80x2x2
85x1x1
PR, I think? I was trying for 90 but I think I exhausted myself too early on the earlier sets.

Bench Press:
45x10x1; 95x5x1; 135x5x1; 155x5x1; 175x5x1
185x4x2
205x2x3
Screwing-around weight.

Squat:
45x5x1; 95x5x1; 155x5x1; 205x4x1
245x3x1
285x3x1
I ran out of time :x

3/3:
Snatch:
20x5x1; 30x4x1; 40x3x2; 50x3x2
60x2x2
65x2x2
70x1x2

Bench Press:
45x10x1; 85x5x1; 125x5x1
145x5x1
165x4x1
185x3x5

Snatch Pull:
60x3x1; 70x3x1; 80x3x1; 85x3x1
90x3x1
95x3x2
90x3x1

Ab work

Chris (2/23): Sheiko 37 Week 4, Day 2

Today is important.

Bench Press:
45x10; 85x5
125x5x1
145x4x1
170x3x2
195x3x2
215x2x2; 225x2x1
I've been tacking on +5-10lb to all of my bench weights this cycle. My bench has felt ridiculously good this time around, and it showed; I was only supposed to double 201 for my top sets.

Deadlift:
135x5; 195x5
245x4x1
290x4x1
340x3x2
390x3x2
415x2x1; 420x2x1; 425x2x1
Heavy doubles; peaking at ~85%.

Bench Press:
135x5x1
160x5x1
185x4x4
Felt hard but whatever

Dumbbell Flyes: 25x10x5
Pendlay Row: 60kgx5x1; 75kgx5x1; 90kgx5x3

Chris (1/19) - More Adventures in Sheiko-Land

Today: 37, W4D2

Bench Press:
45x10; 80x5
115x5
140x4
160x3x2
185x3x2
190x2x2
200x2
Aw yeah easy peasy, even with the pause.

Deadlift:
135x5; 195x5
240x4
290x4
335x3x2
385x3x2
410x2x3
Hook grip works.

Bench Press (Again):
130x5
150x5
175x4x4
Grinders, because I was getting hungry and tired by this point.

Dumbbell Fly: 20x10x2; 25x10x3
Incline BP: 115x6x4
Face Pull: 100x10; 110x10x4

Chris - 1/11 - Adventures in Sheiko-Land

Today: 37 W3D2, Deadlifts and jazz

Halting Deadlifts (because 'deadlift to knees' sounds lame):
135x5; 195x5
240x4
290x4
335x4x2
360x4x4
Employing hook grip on most sets.

Bench Press:
45x10; 80x8
115x6
140x5
160x4x2
175x3x2
185x2x2
175x3x2
160x4
150x5
140x6
130x7
115x8

Dumbbell Flyes: 20x10x2; 25x10x3

Box Deadlift (red+yellow):
290x5
335x5x2
385x4x4
Still employing hook grip; enjoying loss of sensation in thumb.

Good Mornings: 155x5x3
Hanging Windshield Wipers: 10; 9; 8 (depends on how you count a rep, I guess)

Chris - 1/2

I guess I should post and let you all know I'm still alive.

Running a block of Sheiko, 29-37-37 and repeat until I feel I should run 32 to peak.

Today: 37, W2D1
Notation: weight x reps x sets

Squat:
45x5x1
95x5x1
155x5x1
205x5x1
245x4x2
285x3x2
325x2x5
I had my belt off for all except the last double. ezpz

Bench (tiny pause):
45x10x1
80x5x1
115x5x1
140x4x1
160x3x2
185x2x6
Grindy but whatever, I benched yesterday because whoops timing.

Dumbbell Flyes:
22.5x10x1
25x10x4

Face Pulls:
90x10x1
110x10x5

Bonus Squat:
225x3x1
265x3x1
305x3x4
Still super easy, Shanker notes that my heels rise slightly which means I need new shoes or a slight heel to start squatting off of.

Bodyweight GHR:
5, 6, 7, 7, 7
I could only do a 5x5 last time. NEWBIE GAINZ

Chris (8/15-8/20) - 5/3/1 Cycle 9, Wave C

8/16 - Squat
Squat:
45x5; 95x5; 155x5; 190x5; 225x3
285x5
320x3
365x3
Frank thought I had another in me... I beg to differ!

Speed Squat: 285x2x5
Whoops. 30 pounds more than I planned.

Bench Press:
45x5; 85x5; 110x5; 130x3
135x10x4
Ratcheting my feet back after planting my upper body allows me to take advantage of my obnoxious flexibility on the setup. Hot damn did these feel fast.

Chinups: 8; 10; 8

8/18 - Deadlift/Press
Deadlift:
135x5; 175x5; 225x5; 260x3
325x5
370x3
415x3

Speed Pulls: 285x2x6

Press:
45x5; 50x5; 65x5; 80x3
100x5
110x3
125x4

Push Press: 125x3x5

Good Morning: 135x10x3
Pendlay Row->Rear Delt Raise: (135x8 -> 25x8)x2
Bicep work

8/20 - Bench
Bench Press:
45x5; 85x5; 110x5; 130x3
165x5
185x3
210x3

Pause Bench: 185x2x5; 165x3x5 (yeah... what?)

Pause Squat:
45x5; 95x5; 155x5; 190x5; 225x3
255x3x3

Dumbbell Row:
50x5; 75x5; 100x20

Chin-Up: 10x3
Ab work
Bicep work

Chris (8/9, 8/11) - 5/3/1 Cycle 9, Week B

2-day training week.

8/9: Squat, Bench Press
Squat:
45x5; 95x5; 155x5; 190x5; 225x3
270x3
305x3
345x5

Bench Press:
45x5; 85x5; 110x5; 130x3
155x3
175x3
195x4

Squat: 285x3x4
Incline Bench: 135x6x4
Chinups: +0x10x3; +0x6x3
Bicep work

8/11: Deadlift, Press
Deadlift:
135x5; 175x5; 225x5; 260x3
305x3
350x3
395x5

Speed pulls: 285x2x6

Press:
45x5; 50x5; 65x5; 80x3
90x3
105x3
115x5

Dumbbell Bench: 45x12x3
Pendlay Rows->Rear Delt Flyes: (135x8->20x10)x3
Bicep work

Thoughts:
-Exercise ADD? Yes...
-BW still 168 clothed.
-Might just bite the bullet and switch to WS4SB after this cycle of 5/3/1.

Chris (8/1 - 8/6) - 5/3/1 Cycle 9, Week A

8/2:
Squat:
45x5; 95x5; 155x5; 190x5; 225x3
250x5
285x5
325x5

Speed Squat: 250x2x6

Paused Bench Press:
45x5; 85x5; 110x5; 130x3; 140x3
165x3x4
whoosh

Chin-Ups: +0x5; +25x6x4
Dips: +0x15x3
Bicep work

8/4:
Deadlift:
135x5; 175x5; 225x5; 260x3
285x5
325x5
370x5

Speed Pulls: 285x2x6

Military Press:
45x5; 50x5; 65x5; 80x3
85x5
100x5
110x7

Push Press: 110x3x4

Chin-ups (varied grips): +0x5x6
Cable Crunches: 190x15x3
Bicep work

8/6:
Bench Press:
45x5; 85x5; 110x5; 130x3
140x5
165x5
185x6

Pause Bench: 165x3x4

Clean and Jerk:
40x3x2
50x2x2
60x2x2
65x2x2
70x2x2
80x2x2

Chin-Ups:
+0x5; +20x3; +40x3
+60x3; +45x4; +45x2

Bicep work

Thoughts:
-I'm coming back after a full week of inactivity. Hence, this cycle seems more "scrape by" than "dominate the weight."
-I'm down to 168lb bodyweight... no wonder my belt was going on a notch tighter than usual.
-I like the idea of speed work as assistance, but I worry about overall training volume (or rather, a lack of) this way. There's probably a better way to incorporate it.

Chris (7/17-7/24) - Assorted Lifts

Started up a 5/3/1 cycle but I'm starting it over in August due to me traveling four days at the end of July.

7/19:
Squat:
45x5; 95x5; 135x5; 185x5; 225x3
245x5; 285x5; 320x9
Rep PR. I think.

Pause Bench:
45x5; 85x5; 105x5; 130x3
140x3; 160x3; 180x3x3

Squat:
45x5; 95x5; 135x5; 185x3; 225x3
285x3x3

Chinups: +0x5; +15x3; +30x3; +45x3x3
Bicep work

7/21:
Deadlift:
135x5; 175x5; 215x5; 255x3
285x5; 320x5; 365x6

Mid-Shin Pulls: 365x3x3

Military Press:
45x5; 60x5; 70x5; 80x3
90x5; 100x5; 110x8
100x6x4
Reset MP from 162.5->145.

Chinups: +0x9x4
Dumbbell Flyes: 20x10x3 WTF do these do?
Bicep work

7/23:
1PM:
Bench Press:
45x5; 85x5; 105x5; 130x3
140x5; 160x5; 180x5 Uh wait what
160x5x2

Squat:
45x5; 95x5; 155x5; 185x5; 225x3
255x3; 285x3x3

Prowler (30yd):
+0x3; +25x3; +35x0.5
I got weaker :|

8PM:
Bench Press:
45x5; 85x5; 115x4; 135x3
140x3; 160x3; 175x3x4
I intended to do 180x3x3 as a comeback but the Z closed before I could get to it, so I did this in EC gym.

Chinups: +0x3; +25x3; +45x4x3
Bicep work

Chris (7/12): Deload

Motherffffff everything hurts

Pause Bench:
45x5; 85x5; 105x5; 130x2
155x3
185x2x2
170x2x2
Felt really heavy...

Squat:
45x5; 95x5; 155x5; 185x5; 225x3
265x3
295x2x2
275x2x2
blarg

Bicep work (elbows really acted up today)

The plan (so I don't try to deviate):
-Deload the rest of this week. 65-70% of 1RM on all lifts for 2x4 or 3x3, because owwww.
-Prowling tomorrow with Mark, 8:00PM. Might do cardio in the morning anyway for shits and giggles.
-Eat! EAT SO MUCH MORE. At least for this week.

Chris (7/7-7/10)

Texas Method, Recovery (7/7):
Still pretty sore from volume day.

Squat:
45x5; 95x5; 155x5; 185x5; 225x3
265x3x3

Military Press:
45x5; 60x5; 75x5; 90x3; 100x3
120x3x3

Good Morning:
45x5; 95x5
135x8x3

Chinups: 8x3

Texas Method, Recovery II (7/9):
Small deload before delayed intensity day.

Squat:
45x5; 95x5; 135x5; 185x5; 225x3
265x2x4

Bench:
45x5; 85x5; 105x5; 135x3
165x2x4

Chinups: 5x3

Texas Method, Intensity (7/10):
Some of you know the context behind the timing of this day. :)

Squat:
45x5; 95x5; 155x5; 185x5; 225x3
265x2; 305x1
355x1
385x1
420x1
Not particularly difficult, but I had a little sticking point halfway up on 420.

Bench:
45x5; 85x5; 105x5; 130x3
150x2
185x1
205x1
225x1
235xF,F
!!!!!!!!!!!!!!!!!!!!!

Deadlift:
135x5; 175x5; 215x5; 255x3
295x1; 335x1; 375x1
415x1
460x1
480x1
460 was not terribly difficult by my standards. I nearly puked on 480. Oh, and no straps. Guess my finger's back to normal.

Bodyweight: 174 clothed.

PRs! PRs everywhere! This makes for a nice 1125 total, which is far more than I was expecting. I'm still above where I want to be weight-wise, but hot damn.

My previous bests were 405/205/455 for a composite total of 1065. I'm surprised I stayed fresh for that long, honestly (took almost 3 hours to do all of this).

Chris (7/5) - Texas Method Volume

Subtitle: "Chris gets a rack and hogs it for all of rush hour"

Squat:
45x5; 95x5; 155x5; 185x5;
225x3; 265x3; 295x2
320x5x5
blarghl

Bench:
45x5; 85x5; 105x5; 130x3
140x3; 160x3
185x5x5
blarghl

Power Clean (kg):
40x3; 50x3; 60x3
70x3x4; 75x3x1
Okay so these were significantly easier because I could GRIP the bar!

Hanging Windshield Wipers: 10, 8, 8

Okay I'm pooped time to sleep

Chris - 6/28

I haven't done anything difficult in a while. Let's change that.

Texas Method, Volume

Squat:
45x5; 95x5; 155x5; 185x5; 225x3; 275x3
315x5x5
Oh my lawd these got hard.

Bench:
45x5; 85x5; 105x5; 130x3; 155x3
180x5x5
These did not. (Yesssssss.)

Power Clean (kg):
40x5; 50x3; 60x3; 70x3;
80x3,3,1(F)
70x1(F)
Gassed out. And I couldn't pull proper, it seemed. Stupid finger.

Pullups: 8x3

Chris (6/20 - 6/25)

6/20 - Cardio

6/21 - Cardio

6/22 - Running is hard, let's go deadlifting
Deadlifts (strapped, no belt):
135x5; 185x5; 225x5; 275x5; 315x5
Getting the feel for it again.

Military Press (false grip):
45x5; 60x5; 75x5; 90x3
115x3x3
Eaaasy.

1 mile on treadmill

6/23 - Cardio

6/24 - Grip-less liftin'
Squat:
45x5; 95x5; 155x5; 185x5; 225x3; 255x3
285x3x3

Bench Press (done with the worst grip ever):
45x5; 85x5; 105x5; 130x3
140x3; 160x3; 180x3x3

Good Morning:
45x5; 95x5
135x8x3

Running - 1.8 miles

6/25 - Cardio (Running, 3 miles)

I couldn't do much more than running... sue me.

Chris (6/12 - 6/18)

6/13: Cardio

6/14: Squat
Done in EC basement, and tired as all hell.

Squat:
45x5; 95x5; 150x5; 185x5; 225x3
285x5; 320x3; 360x1
285x5x2
I can't squat in EC basement to save my life.

Pause Bench:
45x5; 85x5; 105x5; 130x3
140x3; 160x3; 180x3x3

Dips: 12x3
Chinups: 10x3
ERG: 2200m

6/15: Cardio

6/16: Deadlift/Military Press
Stomach cramps earlier in the day.

Deadlift:
135x5; 170x5; 215x5; 255x3
320x5; 365x3; 405x1; 440x1; 455x1
320x5x2
Not feeling great + dull knurling makes for shitty deadlift.

Military Press:
45x5; 60x5; 75x5; 90x3
110x5; 125x3; 140x2
Except I can still press, it seems.

Chinups: 10x3
Hanging Windshield Wipers: 10x3

6/17: Cardio
9:xxPM: Slammed a door on my left middle finger, leaving a nasty cut that apparently required five stitches. DAMN IT ALL.

So what to do now? I can probably start benching and squatting once I get the stitches out, but deadlifting (and lifts that require me to grip things...) might be an issue.

Chris (6/5-6/11): 5/3/1 Cycle 8 Wave B

6/6: Complexes

6/7: Squat
Squat:
45x5; 95x5; 150x5; 185x5; 225x3
265x3; 300x3; 340x5
285x5x2

Pause Bench:
45x5; 85x5; 105x5; 130x3
140x3; 160x3; 180x3x3

Dips: 12x3
Chinups: 9x3
ERG: 2200m

6/8: Cardio

6/9: Deadlift/Military Press
Deadlift:
135x5; 170x5; 215x5; 255x3
300x3; 340x3; 385x8
Touch-and-go'd.

Box Deadlift (red+blue): 365x5x2

Military Press:
45x5; 60x5; 75x5; 90x3
100x3; 115x3; 130x4
110x5x2

Chinups: 10x3
Cable Crunch: (Stack)x14x3
Hanging Windshield Wiper: 8
ERG: 2200m

6/10: Complexes

6/11: Bench Press
Bench Press:
45x5; 85x5; 105x5; 130x3
150x3; 170x3; 190x6
180x5x2
Weaker than I'm used to. No worries, though? (Increased conditioning will do that, I guess.)

Pause Squat:
45x5; 95x5; 150x5; 185x5; 225x3
255x3; 285x3x3

Chinups: 10x3
Dumbbell Rows: 100x20
ERG: 2200m

Chris - 5/3/1 Cycle 8, Wave A

About Cycle 8:
Anticipated Maxes from Last Cycle:
Squat: 415
Bench: 220
Deadlift: 470
Military Press: 160

Anticipated Maxes This Cycle:
Squat: 420 (+5)
Bench: 225 (+5)
Deadlift: 475 (+5)
Military Press: 162.5 (+2.5)

Mon: Jogging/Complexes
Tue: 5/3/1 Squat, Bench Assistance, a bit of HIIT after
Wed: Jogging/Complexes
Thu: 5/3/1 Deadlift, 5/3/1 Military Press, Assistance HIIT
Fri: Jogging/Complexes
Sat: 5/3/1 Bench, Squat Assistance, HIIT

Squat Assistance:
Squat: 2x5@75% after 5/3/1 sets
Pause Squat: 3x3@75% after 5/3/1 bench

Bench Assistance:
Bench Press: 2x5@85% after 5/3/1 sets
Pause Bench: 3x3@85% after 5/3/1 squat
Dumbbell Rows

Deadlift Assistance:
Mid-Shin Pulls: 2x5@75% after 5/3/1 sets

Military Press Assistance:
Military Press: 2x5@85% after 5/3/1 sets

Other:
Chinups: LOTS
Dips: PLENTY
Cable Crunches: Stackx14x3


With that out of the way:
5/30:
complexes

5/31:
Squat:
45x5; 95x5; 150x5; 185x5; 225x3
245x5; 285x5; 320x6
Weak. I blame deload and increased conditioning for now.

285x5x2

Pause Bench:
45x5; 85x5; 105x5; 130x3
140x3; 160x3; 180x3x3

Chinups: 8x4
Dips: 12x4
ERG: 2200m

6/1:
Hamster runnin'/walkin', 3 miles

6/2:
Deadlift:
135x5; 170x5; 215x5; 255x3
280x5; 320x5; 365x8
I still got it?

Mid-Shin Pulls (red+green):
320x5x2

Military Press:
45x5; 60x5; 75x5; 90x3
95x5; 110x5; 125x6
Unusual, but I'll take it.

110x5x2

Chinups: 9x3
Cable Crunches: Stackx14x3
ERG: 2200m

6/3:
complexes

6/4:
Bench Press:
45x5; 85x5; 105x5; 130x3
140x5; 160x5; 180x8
This was a struggle.

180x5x2
This wasn't.

Pause Squat:
45x5; 95x5; 150x5; 185x5; 225x3
245x3; 275x3x3

Chinups: 9x3
Dumbbell Rows: 100x20
ERG: 2100m