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?

Dee: 2/8 - Test Day

Thursday-Today: travelling to/from/around Caleefornya. Walking on beaches.

Wednesday - Test day:

Weight: 128lbs.

10-30 minutes of warmups before each set of attempts.

Squat:
170x1 Good
185x1 Good
200x1 Fail

Got stuck too deep in the hole. The jump felt too much, but Nathan basically described it correctly as me over-analyzing depth and form, when at that point I should just be fucking squatting and not thinking about it.

Bench:
115x1 Good
120x1 Good
125x1 Good
130x1 Good

Full pause, ass on the bench. Hell yes. My judges called those my best heavy benches ever, and they felt like it, with room to spare. I wanted to go for 135, but had already hit my goal of 130 on the fourth attempt and didn't want to jinx it.

Deadlift:
270x1 Good
285x1 Good
305x1 Fail

Basically what I expected. I didn't really concentrate on deads this cycle, but was still able to lock out 285 (my ADFPF record). Hopefully next year with a full 3 month mesocycle I will be able to make improvements here again.

Total: 600lbs. Ties me with my IPA meet in 2009, #87 all-time total in 132lb raw class.

These results definitely show that you get out of your training what you put in: I focused heavily on building a good stable bench with my ass glued to the bench, so that I would never be red lighted for that again, and I succeeded. I was fiddling with squat form and never quite found my groove there, thus missed tying my PR. Deadlift was the most neglected, but as my best lift it did not suffer too much.

Strength goals for the next 4-6 months:
5/3/1 (2 lifts / week) with power/speed before and conditioning after.
140 bench, maintaining progress made with form.
200 squat again, but more concerned with a solid, no-thinking-required squat with rebound.
300 DL again, but with a good back for the 90%+ lifts instead of letting it go to shit.

Dee 2/2,3

Wed - indoor practice:
omg sprints.

Thurs - Sheiko 37 wk 8:
Bench: 1x5@65lbs, 1x4@75, 2x3@90, 2x3@100, 3x2@105
Deadlift: 1x4@135lbs, 1x4@150, 1x4@180, 2x3@210, 2x3@240, 3x2@255
Bench: 1x5@70lbs, 1x5@85, 2x4@95

Rene said bench looked fresh. I hope this bodes well for wednesday.
Deadlift doubles had nice first reps, ugly seconds, but locked out everything.
Missed last two bench sets as the gym closed.
One more light workout tomorrow then test day.

Dee: sheiko and conditioing

Oh hi. I convinced the rugby team to start a training log - they started a facebook group. Eh. A blog is better suited to the formatting and notes of a training log, but oh well. If they use it, that's what matters.

Wed: punted due to work.

Tues - conditioning+recovery:
Ground-based mobility, 60m run warmup
Prowler+90lbs sprint with low grip 25ft, 20 sprinter situps, sprint 25ft, 20 pushups,
sprint 25ft, 10 burpees, rest 1min. X4
Rested 5min, prowler+90 sprint high horns 60ft
Stretching, foam rolling

I'm going to remember this for the future, but I have to add more weight on the prowler, two plates was too easy for just 25ft.

Mon - Sheiko 37, wk 4:
Squat: 1x5@95, 1X4@115, 2X3@135, 2X3@156, 3X2@165
Bench press: 1X5@65, 1x4@75, 2x3@87.5, 5x3@100
Squat: 1x5@95, 1X4@115, 2X3@135,4X2@156

Nathan said depth was good (even too low) even though the heavy sets felt a bit iffy to me.

I'm doing a test day on wednesday. I was planning to do the Mar 10 meet, but rugby starts tonight, instead of in a few weeks like I expected. I may ask people to come be my judges. :)

Frank (10/23): Sheiko #40, Week 2, Day 3

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
3x245 @ 8-
3x245 @ 8-
3x245 @ 8-
3x245 @ 8-
3x245 @ 8-
3x245 @ 8-
3x245 @ 8-
I had some pain in my left glute whenever I tried to arch which made it impossible to set up correctly, and extension of the thing I referred to a couple posts ago. Thankfully, it went away by the fourth working set or so.

Squat
5x45, 5x135, 5x185
5x225, 5x275, 5x315, 5x315
4x340 @ 8-
4x340 @ 8-
4x340 @ 8-
4x340 @ 8-

Pushup: 8 @ 40, 5x8 @ 80
Used chains for these.
Leg Press: 5x10 @ 180
Apparently, TPS doesn't have a leg extension machine.
Good Morning: 5x5 @ 185

Frank (10/21): Sheiko #40, Week 2, Day 2

Deficit Deadlift
5x135, 5x225
3x315, 3x385, 3x385
2x415 @ 8
2x415 @ 8
2x415 @ 8
2x415 @ 8

Bench
10x45, 10x95
5x155, 5x185, 4x215, 4x215, 3x230, 3x230
2x245 @ 8
2x245 @ 8
2x245 @ 8
3x230, 3x230, 5x215, 5x215, 7x185, 9x155

Dumbbell Fly: 5x10 @ 30

Deadlift
4x315, 4x385, 3x445, 3x445
2x505 @ 8
2x505 @ 8
2x505 @ 8
2x505 @ 8
2x505 @ 8

Leg Press: 6x5 @ 360
Ab Rollout: 4x5

Used Garrett's lacrosse ball to do some SMR. It feels fantastic.

Frank (10/19): Sheiko #40, Week 2, Day 1

I felt fine coming in, but lifting was tough. I think this is a recurring pattern with Sheiko day 1.

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8

Dumbbell Fly: 5x10 @ 30
Dip: 5x8 @ 0

Squat
5x225, 4x275, 3x315, 3x315
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8

Good Morning: 5x5 @ 185

Frank (10/16): Sheiko #40, Week 1, Day 3

Squat
5x45, 5x135, 5x185
5x225, 4x275, 4x275, 3x315, 3x315
3x365 @ 8
3x365 @ 8
2x385 @ 9+
2x385 @ 9+
2x385 @ 9+
2x385 @ 9+
Everything hurt today, probably because of the heavy pulls from Friday, so it was really hard to get into the right position. Apparently I did a decent job regardless, except for the first double.

Bench
10x45, 10x95
5x155, 4x185, 4x185, 3x215, 3x215
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-
2x245 @ 8-

Dip: 5x6 @ 0

Squat
5x250, 4x295
3x340 @ 8-
3x340 @ 8-
3x340 @ 8-
3x340 @ 8-
These were a little messy due to creaky joints, but were otherwise surprisingly easy.

Tricep Pushdowns: 5x10 @ 5 (~50lbs)
Good Morning: 5x5 @ 185

Frank (10/14): Sheiko #40, Week 1, Day 2

Deadlift
5x135, 5x225
4x315, 4x385, 4x385, 3x445, 3x445
3x505 @ 8
3x505 @ 8
2x545 @ 9+
2x545 @ 9+
2x545 @ 10
2x545 @ 10

Bench
8x155, 7x170, 6x185, 5x200, 4x215, 3x230, 3x230
2x245 @ 8-
2x245 @ 8-
1x260 @ 8-
1x260 @ 8-
1x260 @ 8-
2x245 @ 8-
2x245 @ 8-
3x230, 4x215, 6x200, 8x185, 10x170, 12x155

Dumbbell Fly: 5x10 @ 30

Reverse Band Pull
5x385, 4x445
3x505 @ 7
3x505 @ 7
3x575 @ 9
3x575 @ 9
2x635 @ 10
2x635 @ 10
2x635 @ 10
I forgot to bring my bands today, so I borrowed Nathan's (thanks Nathan!). These were of a different strength (either lights of averages instead of strongs), so I doubled them. It ended up giving me a little less than 130 at the bottom and completely deloaded roughly at my knee.

Lunge: 6x5 @ 0
I was originally going to do these weighted, but everything was hurting too much, so I just used these to basically stretch.
Ab Rollout: 4x5

Frank (10/12): Sheiko #40, Week 1, Day 1

Bench
10x45, 10x95
5x155, 4x185, 4x185, 3x215, 3x215
3x245 @ 8-
3x245 @ 8-
2x260 @ 8
2x260 @ 8
2x260 @ 8
3x245 @ 8
3x245 @ 8
These felt pretty easy.

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
These were awful. I think I just wasn't focused today, so I kept losing the bar forward.

Bench
5x165, 5x195
4x225 @ 8
4x225 @ 8
4x225 @ 8
4x225 @ 8
4x225 @ 8

Dumbbell Fly: 5x10 @ 30
Leg Press: 6x6 @ 320
Good Morning: 5x5 @ 185

Frank (10/9): Sheiko #37, Week 4, Day 3

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+
3x365 @ 8+

Bench
10x45, 10x95
5x155, 5x185
5x215 @ 8
5x215 @ 8
5x215 @ 8
5x215 @ 8
5x215 @ 8

Dumbbell Fly: 5x10 @ 30
Dip: 5x8
Good Morning: 5x5 @ 185
Ab Rollout: 3x6

Right trap was bothering me a bit. Left shoulder and right hip felt fine.

Frank (10/7): Sheiko #37, Week 4, Day 2

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
3x245 @ 8
3x245 @ 8
2x260 @ 8
2x260 @ 8
2x260 @ 8

Deadlift
5x135, 5x225
4x315, 4x385, 3x445, 3x445
3x505 @ 8
3x505 @ 8
2x545 @ 9
2x545 @ 9+
2x545 @ 10
These were awful. I'm at that stage of Sheiko where everything is so fatigued and tight that I can't get into a proper pulling position.

Bench
5x165, 5x195
4x225 @ 8
4x225 @ 8
4x225 @ 8
4x225 @ 8

Dumbbell Fly: 5x10 @ 30
Lunge: 5x5 @ 0
I tried to do these with weight, but my left shoulder and right hip were bothering me too much. I think I might have injured something in my shoulder while doing dips (stupidly enough), but I think with enough mobility work, I should be fine. My hip is a little more troubling.

Frank (10/5): Sheiko #37, Week 4, Day 1

Squat
5x45, 5x135, 5x185
5x225, 4x275, 3x315, 3x315
3x365 @ 8
3x365 @ 8
2x385 @ 9
2x385 @ 9
2x385 @ 9

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
3x245 @ 8
3x245 @ 8
3x245 @ 8
3x245 @ 8
3x245 @ 8

Dumbbell Fly: 5x10 @ 30
Dip: 5x8 @ 45

Squat
5x225, 4x275, 3x315, 3x315
2x365 @ 8
2x365 @ 8
2x365 @ 9
2x365 @ 9

Good Morning: 3x5 @ 185
I cut these short because my traps and lats were tight enough to bother me.

Things that hurt at some point during the training session:

• Left knee
• Right hip
• Left shoulder
• Traps and lats

On the bright side, this actually felt easier than last week.

Frank (10/2): Sheiko #37, Week 3, Day 3

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8
2x245 @ 8

Squat
5x45, 5x135, 5x185
5x225, 5x275, 5x315, 5x315
4x340 @ 8
4x340 @ 8
4x340 @ 8
4x340 @ 8
4x340 @ 8

Bench
6x155, 6x185, 6x185
6x195 @ 8-
6x195 @ 8-
6x195 @ 8-
6x195 @ 8-

Dumbbell Fly: 5x10 @ 30
Good Morning: 5x5 @ 185

Frank (9/30): Sheiko #37, Week 3, Day 2

Deficit Deadlift (on Red)
5x135, 5x225
4x315, 4x385, 4x445, 4x445
4x475 @ 8+
4x475 @ 8+
4x475 @ 8+
4x475 @ 8+

Bench
10x45, 10x95
6x155, 5x185, 4x215, 4x215, 3x225, 3x225
2x245 @ 8
2x245 @ 8
3x225, 3x225, 4x215, 5x195, 6x185, 7x165, 8x155

Dumbbell fly: 5x10 @ 30

Reverse Band Pull (Strongs at pins from top - 6)
5x385, 5x445, 5x445
4x505 @ 8
4x505 @ 8
4x505 @ 8
4x505 @ 8

Lunge: 5x5 @ 135
Ab Rollout: 3x5

Frank (9/28): Sheiko #37, Week 3, Day 1

Squat
5x45, 5x135, 5x185
5x225, 4x275, 4x275, 3x315, 3x315
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9
3x365 @ 9
Apparently, I was cutting all of these a little high. I think this might be because I'm trying to stay tight for the entire lift, and I feel like I lose tightness when I sink it too low. I will work on my flexibility to solve this problem.

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
3x245 @ 8+
3x245 @ 8+
3x245 @ 8+
3x245 @ 8+
3x245 @ 8+
I tried to touch these higher and not tuck quite so much. It's different. No judgment yet on whether it's better or worse.

Dumbbell Fly: 3x10 @ 30
Pushup: 3x10

Squat
5x225, 5x275
5x315 @ 8
5x315 @ 8
5x315 @ 8
5x315 @ 8
5x315 @ 8

Ab Rollout: 3x5

Exhausted by the end of this. It's probably some combination of work and two weeks of Sheiko.

Frank (9/25): Sheiko #37, Week 2, Day 3

Squat
5x45, 5x135, 5x185
4x225, 4x275, 3x315, 3x315
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8
A good cue is "squeeze your shoulder blades together" or "pinch a pencil with your back." It helps me keep my back tight.

Bench
10x45, 10x95
6x155, 5x185, 4x210, 4x210, 3x225, 3x225
2x245 @ 7
2x245 @ 7
4x225, 5x210, 6x185, 7x155
Apparently I am touching illegally low. I need to touch higher.

Dumbbell Fly: 5x10 @ 30
Tricep Pushdown: 5x10 @ 6 (no weights labeled on the cable machine)

Squat
3x250, 3x295
2x340 @ 8
2x340 @ 8
2x340 @ 8
2x340 @ 8

Good Morning: 5x6 @ 185

Frank (9/23): Sheiko #37, Week 2, Day 2

Deficit Deadlift (on Red)
5x135, x225
4x315, 4x385, 4x385
4x445 @ 8
4x445 @ 8
4x445 @ 8
4x445 @ 8

Bench
10x45, 10x95
5x155, 5x185, 5x185
4x215 @ 7
4x215 @ 7
4x215 @ 7
4x215 @ 7
4x215 @ 7

Dumbbell Fly: 3x10 @ 30

Deadlift
4x315, 4x385, 3x445, 3x445
3x475 @ 8
3x475 @ 8
3x475 @ 8
3x475 @ 8
3x475 @ 8

Ab Rollout: 5
I'm not scheduled to do abs until next Wednesday according to Sheiko, but I thought a week and a half between ab training was lame, so I decided to do a single, lame set.
Lunge (Split Squat): 5x5 @ 135

Frank (9/21): Sheiko #37, Week 2, Day 1

Squat
5x45, 5x135, 5x185
5x225, 4x275, 4x275, 3x315, 3x315
2x365 @ 8
2x365 @ 8
2x365 @ 8
2x365 @ 8
2x365 @ 8

Bench
10x45, 10x95
5x155, 4x185, 3x215, 3x215
2x245 @ 7
2x245 @ 7
2x245 @ 7
2x245 @ 7
2x245 @ 7
2x245 @ 7

Dumbbell Fly: 5x10 @ 30
Pushup: 10 @ 10kg, 2x10 @ 10kg + Nathan's Foot, 10 @ 25kg, 10 @ 50 kg

Squat
3x250, 3x295
3x340 @ 8
3x340 @ 8
3x340 @ 8
3x340 @ 8

Good Morning: 5x5 @ 225

Frank (9/18): Sheiko #37, Week 1, Day 3

Bench
10x45, 10x95, 8x135
7x155, 6x165, 5x185, 4x195
3x215 @ 7
3x215 @ 7
2x225 @ 7
2x225 @ 7
3x215 @ 7
3x215 @ 7
4x195, 6x185, 8x165, 10x155
I did a huge pyramid to work up to...two plates. That's kind of embarrassing.

Dumbbell Fly: 5x10 @ 30

Squat
5x45, 5x135, 5x185
5x225, 4x275, 4x275, 3x315, 3x315
3x340 @ 9
3x340 @ 9
3x340 @ 9
3x340 @ 9
3x340 @ 9
Some of these felt tough, but I was trying hard to do them properly.

French Press: 5x10 @ 65
Good Morning: 5x5 @ 225