What Workout Plan?

Piss Willy

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
Get Shredded!
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

Registered
Joined
Aug 21, 2011
Messages
1,149
Reaction score
109
Location
USA
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

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
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

Registered
Joined
Aug 21, 2011
Messages
1,149
Reaction score
109
Location
USA
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

Registered
Joined
Jan 31, 2006
Messages
299
Reaction score
3
Location
In ur mouth!
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?


Sent from my iPP using Tapatrash
 

Piss Willy

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
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

Registered
Joined
Aug 21, 2011
Messages
1,149
Reaction score
109
Location
USA
Could you give a quick outline of a workout for us? Just to see that your day looks like in the gym...
 

Piss Willy

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
no problem looks a little like this
%of max reps sets
Squat50%31
60%31
70%32
80%26
Bench press50%31
60%31
70%32
80%36
Dumbbell fly 105
Squat55%31
65%31
75%34
Good morning (sitting) 55
 

Piss Willy

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
this is what i got today (also i do lateral raises instead of dumbell flies just to give my shoulders some attention)
1Deadlift50%31
60%31
70%32
80%33
85%23
2Bench press50%31
60%31
70%32
80%35
3Dumbbell fly 105
4Deadlift up to knees55%31
65%31
75%34
5Good morning (standing) 55
 

j2048b

Registered
Joined
Jan 31, 2006
Messages
299
Reaction score
3
Location
In ur mouth!
Sheiko is great but very demanding, its no walk in the park, and it takes a while,

How long were ur sessions?


Sent from my iPP using Tapatrash
 

j2048b

Registered
Joined
Jan 31, 2006
Messages
299
Reaction score
3
Location
In ur mouth!
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


Sent from my iPP using Tapatrash
 

Piss Willy

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
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

Registered
Joined
Aug 21, 2011
Messages
1,149
Reaction score
109
Location
USA
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

Registered
Joined
Sep 28, 2014
Messages
23
Reaction score
1
Location
USA
Yes sir take about a 3 min rest and make sure you have a spotter for lift off as well
 

Usealittle

Registered
Joined
Aug 21, 2011
Messages
1,149
Reaction score
109
Location
USA
3 min is a short break for strength imo... But if it works run with it.
 
Top