5/29 – Sheiko #31 – Session 2

Nice session. After the 2 doubles @ 675 I was spent. Did one more set after that and was absolutely beat. Moved on to floor press, which felt super easy today. Went a little heavier than called for because things were feeling so smooth.

Deadlift:
225x12x1
315x6x1
405x3x1
495x1x1
585x1x1
675x2x1
675x2x1
585x4x1

Floor Press:
135x12x1
180x5x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
315x2x1
285x2x1
285x2x1
265x3x1
265x3x1
250x4x1
230x6x1
215x8x1
195x10x1
180x15x1

Pec Flye Machine:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Bicep Curl Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x10x1
50x15x1

Cable Crunches:
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1

+ stretching

Duration: 120 minutes

5/27 – Sheiko #31 – Session 1

First workout of another Sheiko run. Not bad.

Push Press:
95x12x1
135x10x1
150x5x1
185x4x1
210x3x1
210x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1
240x3x1
195x6x1
195x6x1
195x6x1
195x6x1

Squats:
285x5x1
340x5x1
400x2x1
400x4x1
400x6x1
400x8x1
400x7x1
400x5x1
400x3x1

Standing Oly GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Klokov Press:
45x10x1
65x10x1
95x10x1
115x10x1
115x10x1

+ stretching

Duration: 120 minutes

5/24 – Sheiko #40 – Session 12

#40 completed at last. What a grind of a month. Not sure if I’ll deload next week, or just jump into another Sheiko run. Feeling pretty beat up – Sheiko training while in a caloric deficit is brutal.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1
240x3x1

Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
485x2x1
485x2x1
485x2x1
455x3x1
455x3x1

Seated GMs (high bar):
225x5x1
255x5x1
275x5x1
275x5x1
275x5x1

Arm Curl Machine:
50x20x1
100x10x1
125x10x1
125x10x1
100x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 120 minutes

5/22 – Sheiko #40 – Session 11

Deadlifts were tough as usual. Seems it’s like that every week, and it seems I always have just enough to get through what I need to do.

Deadlift:
135x12x1
135x12x1
225x10x1
355x4x1
425x4x1
495x3x1
570x3x1
570x3x1
570x3x1
570x3x1
570x3x1
570x3x1
495x3x1

Floor Press:
135x12x1
185x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x3x1
285x3x1
285x3x1
265x4x1
265x4x1
250x5x1
250x5x1
230x6x1
215x8x1
195x10x1
185x10x1

Pec Flye Machine:
100x10x1
170x10x1
170x10x1
170x10x1
170x10x1

Shrugs:
405x6x1
405x6x1
405x6x1
405x6x1
405x6x1
405x6x1

+ stretching

Duration: 95 minutes

5/20 – Sheiko #40 – Session 10

Exhausting! All the weights moved easy enough, but this ran me into the ground.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1
240x3x1
240x3x1

Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1
455x3x1
430x4x1
430x4x1
430x4x1
430x4x1

Standing GMs (high bar):
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Flat DB Flye:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Rope Pushdowns:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

+ stretching

Duration: 120 minutes

5/17 – Sheiko #40 – Session 9

Great workout. Squats and overheads all felt solid.

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

Squats:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
485x2x1
485x2x1
485x2x1
485x2x1

Incline Bench Press:
185x10x1
185x10x1
185x10x1
185x10x1
185x10x1

Leg Press:
650x6x1
740x6x1
830x6x1
920x6x1
1010x6x1
1100x6x1

Seated GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

+ stretching

Duration: 110 minutes

5/16 – Extra

Decided to do the bench portion of tomorrow’s session today. First time benching in a long time – didn’t feel too bad. Tried a few sets with my friend’s slingshot – interesting, but didn’t try too much.

Standing Cable Crunches:
70x10x1
70x10x1
115x10x1
115x10x1
115x10x1

Straight arm Lat Pushdowns:
70x10x1
70x10x1
70x10x1

Dips:
bw x12x1
bw x12x1

Bench Press:
135 x12x1
135 x12x1
135 x12x1
135 x12x1
185x6x1
215x6x1
250x6x1
250x6x1
250x6x1
250x6x1

Bench Press with Slingshot:
250x6x1
250x6x1
225x6x1
225x6x1

+ stretching

Duration: 45 minutes

5/15 – Sheiko #40 – Session 8

Great deadlift session. Deadlifts have been difficult every session so far during this cycle due to all the constant soreness, etc, but today went real well. The routine called for 3 singles at 640 (90%) and I did a super easy triple the last set. Could have easily hit a rep PR, but wasn’t even thinking about it. I was pretty fried by the time I got to deads off boxes (plates), and those were brutal. Floor press was easy.

Deadlift:
135x20x1
225x12x1
315x5x1
355x5x1
425x3x1
495x3x1
570x2x1
640x1x1
640x1x1
640x3x1
570x2x1
570x2x1
495x5x1

Elevated Deadlift (bar raised ~4.25″):
460x5x1
535x5x1
605x4x1
605x4x1
605x4x1

Floor Press:
135x12x1
185x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
285x3x1
265x3x1
265x3x1
250x5x1
215x9x1
185x12x1

+ stretching

Duration: 120 minutes

5/14 – Extra

Nice quick extra day.

Flat DB Flyes:
40x10x1
45x10x1
55x10x1
65x10x1
65x10x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

DB Hammer Curls:
55x10x1
60x10x1
70x10x1
50x10x1
40x10x1

Cable Curls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1

Preacher Curls:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 30 minutes