What Workout Plan?

[Piss Willy]

Hey guys,
I just wanted to hear what kind of training regimes you are using. Currently I'm running the Sheiko program and love it. Id like to maybe change it up a little so looking for Idea. Thank you.

 

[Usealittle]

Most guys do a variation of the west side... If you find something you like run with it. Iv used west side, smolov squat and DC (which isn't really PL but works).

for the most part iv pl'd for years and made great strides and set many records, I take bits and peaces from this and that to make my own routine.

there are many proven routines out there, some work for some others don't. No real way to know unless you try them out.

 

[Piss Willy]

I'm not familiar with the DC I'll have to look into it. I'm thinking of going to a 5x5 or a 531 just to see how I respond the smolov is killer love the gains its just a little to much volume for my knees.

 

[Usealittle]

I like 5x5s gains came fast and steady but I could only make gains for 4-5wks before they fell off... As for 531 I couldn't seem to get any real gains from it, unless I was doin it wrong but tryed both of those (5x5 and 531) couldn't make them help me for more the 5wks at a time.

like I said give any routine a try for 4-6wks before you dump it... Something as easy as 3x10 can work, which I know first hand works

 

[j2048b]

Hey guys,
I just wanted to hear what kind of training regimes you are using. Currently I'm running the Sheiko program and love it. Id like to maybe change it up a little so looking for Idea. Thank you.

How did that sheiko treat u? Where did u start numbers wise in the sheiko and ur lifting?


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[Piss Willy]

The first time I did the sheiko I went threw 4 of the cycles starting numbers were BP 245 SQ 295 and DL 365 after about 30 weeks (this includes decompression weeks) I went up to BP 275 SQ 345 DL 425. This was at age 22 with no gear and it was my first pl routine

 

[Usealittle]

Could you give a quick outline of a workout for us? Just to see that your day looks like in the gym...

 

[Piss Willy]

no problem looks a little like this
%of max reps sets

Squat	50%	3	1
	60%	3	1
	70%	3	2
	80%	2	6
Bench press	50%	3	1
	60%	3	1
	70%	3	2
	80%	3	6
Dumbbell fly		10	5
Squat	55%	3	1
	65%	3	1
	75%	3	4
Good morning (sitting)		5	5

 

[Piss Willy]

this is what i got today (also i do lateral raises instead of dumbell flies just to give my shoulders some attention)

1	Deadlift	50%	3	1
		60%	3	1
		70%	3	2
		80%	3	3
		85%	2	3
2	Bench press	50%	3	1
		60%	3	1
		70%	3	2
		80%	3	5
3	Dumbbell fly		10	5
4	Deadlift up to knees	55%	3	1
		65%	3	1
		75%	3	4
5	Good morning (standing)		5	5

 

[j2048b]

Sheiko is great but very demanding, its no walk in the park, and it takes a while,

How long were ur sessions?


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[j2048b]

Check out the cube method, smolov, paul carter has some great programs as well, and look into lillibridge, his workout might be great as well


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[Piss Willy]

Definitely not but it definitely produces and with 3 mins between heavier lifts I can usually bust it out in 2.5 hours sometimes 3 when I get a billion questions

 

[Usealittle]

Just so I know I'm lookin at it correctly...

Your 80% bench was 5 sets of 3, cuz 5 reps with 80%max don't seem do able

 

[Piss Willy]

Yes sir take about a 3 min rest and make sure you have a spotter for lift off as well

 

[Usealittle]

3 min is a short break for strength imo... But if it works run with it.