7/31 – Sheiko #30 – Session 2

Really sore from Monday’s squats, but today went well regardless. Focused on deloading/resetting each rep on deads, and all bench reps had nice pauses. Even with the light weight on bench it still gets damn tiring pausing everything. Not used to it.

Deadlift:
135x10x1
225x5x1
315x5x1
360x4x1
430x4x1
505x3x1
575x3x1
575x3x1
575x3x1
575x3x1
575x3x1

Elevated Deadlift (bar below knee):
430x5x1
505x4x1
505x4x1
575x3x1
575x3x1
650x2x1
650x2x1

Paused Bench Press:
160x5x1
190x5x1
225x4x1
225x4x1
235x3x1
235x3x1
250x2x1
250x2x1
270x2x1
270x2x1
250x2x1
250x2x1
235x3x1
235x3x1
225x4x1
205x6x1
190x8x1
175x10x1
160x12x1

Overhead BB Extensions:
95x5x1
115x5x1
135x5x1
135x5x1
135x5x1

Flat DB Flye:
55x4x1
55x4x1
65x4x1
65x4x1
65x4x1
65x4x1

+ stretching

Duration: 90 minutes

7/29 – Sheiko #30 – Session 1

First session of sheiko #30. I was pretty pumped to get started with all new maxes in the programming. Everything felt real solid. Completed my 5 triples with 250 on overheads in 8 minutes, and the 2 sets of 5 triples on squats in 15 minutes each.

Push Press:
95x12x1
155x5x1
185x4x1
185x4x1
215x3x1
215x3x1
250x3x1
250x3x1
250x3x1
250x3x1
250x3x1

ATG Squat:
300x5x1
360x4x1
425x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1
450x3x1
450x3x1
450x3x1
450x3x1
450x3x1

Paused Bench Press:
160x5x1
190x5x1
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Rope Face Pulls:
80x10x1
80x10x1
80x10x1
80x10x1
80x10x1

Pec Flye Machine:
100x10x1
140x10x1
170x10x1
170x10x1
170x10x1

+ stretching

Duration: 80 minutes

7/24 – Press

Went after some heavy overheads today. A very frustrating, but encouraging workout. Hit 275 and 290 both pretty handily, then proceeded to miss 305 8 times in a row, missing each rep at the very top. Encouraged that I had the stamina/strength to get that close each time, but frustrated for the obvious fact I couldn’t lock them out. Maybe if I hadn’t benched on Monday I would have had that little extra bit of strength needed. Regardless, I will up my training max for the next sheiko runs to 310 to get much needed exposure to these heavier weights.

Push Press:
95x12x1
135x10x1
155x3x1
180x3x1
210x2x1
240x2x1
275x1x1
290x1x1
305x0.9x1
305x0.9x1
305x0.9x1
305x0.9x1
305x0.9x1
305x0.9x1
305x0.9x1
305x0.9x1
225x10x1

Bench Press (paused):
225x5x1
225x5x1
225x5x1
225x5x1

+ stretching

Duration: 60 minutes

7/22 – Squats and Press

Maxed out ATG squats and floor press today. Finally hit 600 for a 10lb pr on ATG squats – long term goal there. Definitely more there, too. Floor press felt OK but 375 was a no-go. I did some light bench afterwards and decided I’m going to give bench a try again for a while, using my narrower grip I’ve been using on floor press, and pausing all my reps. Hoping to keep the shoulder feeling healthy.

ATG Squat:
135x12x1
225x10x1
295x3x1
355x3x1
415x2x1
470x1x1
540x1x1
600x1x1 (PR)
405x3x1

Floor Press:
185x10x1
225x3x1
260x2x1
300x1x1
335x1x1
375x0.5x1
315x3x1

Bench Press (paused):
135x10x1
185x3x1
235x5x1
285x3x1
235x10x1

+ stretching

Duration: 45 minutes

7/15 – Sheiko #32 – Session 10

Second to last workout for this block of Sheiko training. Volume and intensities are low, and I felt great and wanted more, which is completely opposite of how I felt last week. Hoping for some good lifts next week. All deadlift reps were done with complete resets during each rep (let go, stand up, etc) and I will probably keep doing that for a while. I also moved my sumo stance in a few inches on each side and it is feeling really strong – hoping it carries over to the real weights. Half of my work set reps on push presses at 210+ were strict military presses, just to mix things up.

Deadlift:
135x10x1
225x5x1
355x3x1
425x2x1
425x2x1
495x2x1
495x2x1
495x2x1
495x3x1

Push Press:
95x10x1
135x10x1
150x3x1
180x3x1
210x2x1
210x2x1
225x1x1
225x1x1
225x1x1
225x2x1

Standing Cable Crunches:
100x8x1
100x8x1

+ stretching

Duration: 40 minutes

7/12 – Sheiko #32 – Session 9

Low volume, low intensity workout, as scheduled. Everything still felt heavy as hell!

Push Press:
95x12x1
135x10x1
150x3x1
180x3x1
210x3x1
210x3x1
225x2x1
225x2x1
225x2x1
225x2x1

ATG Squat:
295x3x1
355x3x1
415x2x1
415x2x1
445x2x1
445x2x1
445x2x1

Decline Situps:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Rope Pushdowns:
80x8x1
80x8x1
80x8x1
80x8x1
80x8x1

+ stretching

Duration: 45 minutes

7/8 – Sheiko #32 – Session 7

Good workout. Target for push presses was 3 singles @ 255 but I pushed things a bit more. Not too bad. Squats were easy enough.

Push Press:
95x12x1
135x12x1
150x3x1
180x3x1
210x3x1
210x3x1
240x2x1
240x2x1
260x1x1
280x1x1
280x1x1
240x5x1

ATG Squat (last set paused):
295x3x1
355x3x1
415x3x1
470x2x1
470x2x1
470x2x1
470x2x1
470x2x1

Flat DB Flye:
55x8x1
55x8x1
55x8x1
55x8x1

Seated Bicep Curl Machine:
75x10x1
100x10x1
125x10x1
125x10x1
150x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 80 minutes