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Over 35 Lifter
 
Zen and the Art of Being Epic (Sheiko for Strongman experiment starting at pg 11)
 

TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 5, day 1 (officially #31, new version)
OHP
5 X 75
4 X 85
3 X 105
2 X 4 115
Front Squats
5 x 2 x 175
2,4,6,7,5,3 x 215 da'fuk! Shit just got real.
Dick's presses (due to the clock running down on me)
3 x 3 x 95

So, #37v2 (the first 4 weeks) is really just a prep period. #31 is where things get serious, apparently. The FS volume was a grind. I tried to keep rest to a minimum too, for scheduling, so it compounded the pain. This is the Sheiko I love to hate.

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 5, day 2
Deadlift to knees
3 x 205
3 x 245
3 x 285
2 x 4 x 325
OHP
5 X 70
4 X 85
3 X 100
2 X 2 115
2 X 2 X 125
2 X 2 115
Deadlift from boxes
3 x 245
3 x 285
2 x 2 x 325
1 x 2 x 365 I am not sure if

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 5, day 2
Deadlift to knees
3 x 205
3 x 245
3 x 285
2 x 4 x 325
OHP
5 X 70
4 X 85
3 X 100
2 X 2 115
2 X 2 X 125
2 X 2 115
Deadlift from boxes
3 x 245
3 x 285
2 x 2 x 325
1 x 2 x 365 I am not sure if

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 5, day 2
Deadlift to knees
3 x 205
3 x 245
3 x 285
2 x 4 x 325
OHP
5 X 70
4 X 85
3 X 100
2 X 2 115
2 X 2 X 125
2 X 2 115
Deadlift from boxes
3 x 245
3 x 285
2 x 2 x 325
1 x 2 x 365 I am not sure if I got 1 or 2 singles done. I got a splitting headache from the first rep. I also was super setting the OHP for the sake of time. This morning I surprisingly not sore, but bodily tired. DL from the boxes murders my glutes, but doesn't murder me, but I guess that is the point.

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 5 Event day
I got a flat tire on the way in, Saturday morning in 7 degree weather. This would generally be no big deal, but I couldn't get the tire off for 45 minutes, which I spent banging, pulling and slamming the tire trying to get it loose.

I got to the gym (finally) and thawed out, being strangely frozen, yet warmed up.

Circus dumbbell
5 x 65--easy
? x 100 starting to figure this out
1 x 5ish x 85 (smaller steel one w/o caps) I think I found the spot on this. I had my elbow lower, shoulder aligned and I took off nicely.
120 ish (same with caps on) I may have had 1 legit rep, in a lot of attempts, but I am making progress. I am actually starting to enjoy this
Atlas stones--all to 52 inches
155 x 3
185 x 3
225 x 2--nice triple extension

My goals for the day were sorting out techniques. I feel like I accomplished that. My atlas feel confident, 225 being aprox 80%. I wish I could find big diameter stones at the same weight. the 275 is larger by a few inches, so it throws me off a little, but I got my knees together under the stone so its nice and high on my chest as I come up. The dumbbell...coming along nicely.

the constant cold and snow up her in New England is hurting my recovery. The cold makes every ache worse, and it seems like I am shoveling when I need to recover the most...and my diet is crap because I contently hungry.

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 6, day 1
OHP
5 x 85
4 x 95
3 x 115
2 x 4 125 I bumped up my max, my OHP technique feels dialed in nicely
Front Squats
5 x 175
4 x 195
3 x 215
2 x 4 x 245 all of my FS sets were 20lbs or so more than the prescribed but felt great. I think I should adjust my max here too
OHP
3 X 95
3 X 105
2 X 3 X 125

I know its generally a mistake to adjust max mid cycle in Sheiko, but I also know I have been very conservative on my maxes for FS and OHP. I think I am getting out of the experiment what I wanted, good increases on DL, FS and OHP, which should carryover nicely into strongman events. I need to program my events days better, and should add more focus around conditioning.

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 6 day 2
Deficit Deadlifts
3 x 205
3 x 245
2 x 3 x 285
OHP
5 X 75
4 X 95
4 X 105
4 X 4 X 116
Deadlift
3 x 225
3 x 275
3 x 305
2 x 3 x 345

My energy was at a 6ish on a scale of 1-10. Deficit DL were a total grind. This was the first workout in a while that I dragged myself through. I'm not sure if I got my 3 top sets of DL in or if it was just two, but I was at my limit either way. Not every workout can be the best.

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TheKraken
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Join date: Dec 2011
Posts: 812

Sheiko For Strongman, week 6 Event Day
Circus dumbbell
4 x 64
1 x 3 x 85
Log C& P
3 X 140
1 x 3 x 180
Atlas stones
5 x 135 to 52inches
195 to 52inches
225 to 52inches
250 to 52inches
H-stone
3 x 100ft x 80lbs
1 x 100ft x 100lbs
1 x 100ft x 120 lbs
2 x 50ft x 140 lbs

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TheKraken
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Join date: Dec 2011
Posts: 812

Deload

I am 10 weeks out form my contest (if I counted that right). My lower back/hip flexor has been throbbing since Saturday. After a 3 hour event day and an argument with the wife, I shoveled the deck, then the next morning shoveled the driveway. By Tuesday it was obvious it was time to deload. This will also help me reset, and get into/back to my regular program.

Sheiko for Strongman experiment--I'm happy with this. I think I have a PR waiting for me on OHP, and all the volume has helped me hammer out a better form. Although my back is acting up, I feel strong as hell, and ready to win. Overall, I think this was the right direction for me. The only thing I'd change is adding more accessory work, pulls to balance the OH work, but there is not enough time for me to get it in. I should adjust the volume to accommodate some accessory work in the future, but I think the best bang for my buck right now is 531 fro Strongman. I am going to change the days around and have an event day during the week and try to cram a lot of conditioning in.

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TheKraken
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Join date: Dec 2011
Posts: 812

Gym Play day (bourbon+deadlifts)
Circus DB
3 x 85
Numerous singles and doubles @85 I probably should have gone up in weight, but I was happy not missing any reps. Technique feels good, and is repeatable.

Another experiment. Chris Duffins has an article on Elitfts about the potential of alcohol for lifting. I was with a group who all had 500+ pulls. 405 came up without hesitation, so I got greedy. I took a shot at 455, no good. I couldn't get my breath right and was slightly off.

I did a shot, waited 2 minutes or so and pulled a 20lb PR, 425. I'm not sure the shot made a difference, but the pull was a grinder anyways. After my sheiko work I was confident I had a PR either way, so, there it is.

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