4/30 – Extra

‘extra workout’ consisting of movements from the Sheiko program that are scheduled during the main workouts. I will do these every Tues/Thurs.

Flat DB Flye:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Dips:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

JM Press:
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1

Concentration Curl:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

DB Hammer Curl:
40x10x1
40x10x1
40x10x1
40x10x1
60x10x1
70x10x1

+ stretching

Duration: 40 minutes

4/29 – Sheiko #40 – Session 1

First workout of Sheiko #40, slightly modified to accommodate overhead presses. Exhausting workout.

Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
255x2x1
255x2x1
255x2x1
240x3x1
240x3x1

Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1

Floor Press:
195x5x1
230x5x1
265x4x1
265x4x1
265x4x1
265x4x1
265x4x1

Standing GMs:
135x5x1
185x5x1
225x5x1
275x5x1
225x5x1

Seated Leg Extension:
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1

+ stretching

Duration: 120 minutes

4/26 – Shoulders

Decent shoulder workout, but my arms and shoulders were still pretty fried from Tuesday’s great pressing session. Kept volume pretty light so I’m not burnt out for the start of next week’s new training cycle.

Push Press:
95x12x1
135x12x1
165x5x1
195x3x1
225x1x1
250x1x1
260x2x1
225x4x1

Single-arm Overhead DB Press:
80x2x1
90x2x1
100x2x1
110x2x1
120x2x1

+ stretching

Duration: 40 minutes

4/25 – Legs

This workout was pretty average. Energy levels were really low, and just wasn’t feeling it. Hit 550 on the squat, but was thinking about the clot in my calf more than anything. 550 was maybe a 95% effort lift and I knew I wasn’t going to hit a PR so I called it good. Wanted a PR on deficit sldls, but it just wasn’t there either.

Squats:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
550x1x1
495x3x1

Deficit SLDL (bar @ ankle height):
225x5x1
315x3x1
405x2x1
475x1x1
500x1x1

Seated Leg Extension:
305x10x1
305x10x1
305x10x1

Lying Leg Curls:
100x10x1
100x10x1
100x10x1

+ stretching

Duration: 60 minutes

4/23 – Chest

Great workout. Really encouraged to see pressing strength coming through after being in the dumps the last handful of weeks. PR’d floor presses, and was not far off (10lbs) on inclines, despite all the pressing before hand.

Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x1x1
315x1x1
335x1x1
355x1x1 (PR)
315x5x1 (PR)

Decline Bench Press:
225x5x1
275x2x1
315x1x1
340x1x1

Incline Bench Press:
225x2x1
250x2x1
275x1x1
300x1x1
310x1x1
315x1x1

Pec Flye Machine:
170x6x1
198x6x1
218x6x1
225x6x1
232x5x1 (PR)

Seated Chest Press Machine:
250x4x1
200x8x1
150x10x1
100x12x1

+ stretching

Duration: 70 minutes

4/22 – Back

Last week I was diagnosed with a blood clot in my right calf, so I skipped the rest of the week’s deload workouts and took it easy. With doc’s OK I decided to hit things hard today. Feeling really nauseous and generally sick from the blood thinner injection meds I had to use this weekend, I still managed to hit a 710 deadlift PR today. Awesome. Cruised the rest of the workout after that as I just didn’t have much left after that.

Deadlift:
135x12x1
225x10x1
315x5x1
405x5x1
495x1x1
585x1x1
655x1x1
710x1x1 (PR)
655x1x1

Conventional Deadlift:
405x3x1
455x3x1

Wide-grip Pulldown:
250x5x1
299x5x1
306x4x1 (PR)

CG Pulldown:
306x4x1
292x4x1
292x4x1

Wide-grip Pullups (3-finger grip):
bw x10x1
bw x10x1
bw x10x1

Single-arm Rope Lat Row:
53x10x1
53x10x1
53x10x1

+ stretching

Duration: 60 minutes

4/12 – Shoulders

Back still hurting, but had a good workout nonetheless. Made a couple go’s at 285 on push press but it just wasn’t there. Close each attempt, but my back was holding my back. Shoulders felt strong overall.

Push Press:
95x12x1
135x12x1
165x5x1
195x3x1
225x1x1
255x1x1
285x0x1
285x0x1
225x3x1
225x3x1
225x3x1

Standing DB Press:
70x4x1
70x4x1
70x4x1
70x4x1
70x4x1
70x4x1
70x4x1
80x4x1

Strict Straight-arm Laterals:
30x4x1
40x4x1
40x4x1
40x4x1
40x4x1
35x4x1
35x4x1
35x4x1

Strict Straight-arm Rear Laterals:
35x4x1
35x4x1
40x4x1
40x4x1
40x4x1
40x4x1
40x4x1
40x4x1

L-Laterals:
55x4x1
55x4x1
45x4x1
45x4x1
45x4x1
45x4x1
45x4x1
45x4x1

BTN Snatch-grip Presses (klokov presses):
65x4x1
95x4x1
115x4x1
135x4x1
155x4x1
175x4x1 (PR)
135x4x1
115x4x1

+ stretching

Duration: 90 minutes