9/30 – Sheiko #32 – Session 4

Great day in the gym. Push presses were a breeze today – finished all 5 triples @ 265 in 10 minutes with ease. Squats went just as smooth.

Push Press:
135x10x1
165x3x1
200x3x1
230x3x1
230x3x1
265x3x1
265x3x1
265x3x1
265x3x1
265x3x1

ATG Squat:
315x3x1
370x3x1
435x3x1
495x2x1
495x2x1
495x2x1
495x2x1
465x2x1
465x2x1
465x2x1
465x2x1

Pec Flye Machine:
130x8x1
150x8x1
170x8x1
170x8x1

OH BB Extensions:
95x6x1
115x6x1
115x6x1
115x6x1
115x6x1

Single-arm Reverse Pushdowns:
33x12x1
33x12x1
33x12x1

DB Hammer Curls:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Pull Aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 90 minutes

9/25 – Sheiko #32 – Session 2

Skills test day. Squats have felt poor all cycle, but I hit a pretty solid 605 squat for an ATG PR. Probably had a double there. Paused bench press went really well, where I matched my old paused PR which was only done with a real short pause, not 5+ seconds like I have been doing, and then exceeded it. 340 isn’t much, but it’s solid progress. I was wiped heading into deads, but still hit 675. Considering I maxed my dead last week I was real pleased with that.

ATG Squat:
135x5x1
225x3x1
315x3x1
405x2x1
495x1x1
555x1x1
605x1x1 (PR)

Paused Bench Press:
180x3x1
225x3x1
250x2x1
285x1x1
315x1x1
330x1x1
340x1x1 (PR)

Deadlift:
225x5x1
315x3x1
405x2x1
495x1x1
585x1x1
635x1x1
675x1x1

+ stretching

Duration: 120 minutes

9/23 – Sheiko #32 – Session 1

This was a quick workout to start #32. Light weights, but squats felt achy and sluggish. Hopefully that isn’t the case for Wednesday’s heavy singles. Push presses were pretty effortless.

Push Press:
135x10x1
165x3x1
200x3x1
230x3x1
230x3x1
250x2x1
250x2x1
250x2x1

ATG Squat:
315x3x1
370x3x1
435x3x1
465x2x1
465x2x1
465x2x1

Seated Chest Press Machine:
100x24x1
100x24x1

Pull-aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 45 minutes

9/18 – Sheiko #31 – Session 11

Great workout. Despite my deadlift feeling terrible this entire training cycle (and the last one as well) I decided to go for a PR since 655 felt pretty good. Major grind, but hit 720. At this point I am wondering what I can pull when I am completely fresh and ready for a big pull, as my core and legs were pretty sore/tired from heavy squats and overheads on Monday. Paused bench went great – was scheduled to hit 2 singles and hit 320 for my second single instead. Real easy, and my shoulders are feeling great. Since I might not make it to the gym Friday I did some extra overheads and assistance work today.

Deadlift:
135x12x1
225x12x1
315x3x1
365x3x1
440x2x1
510x1x1
585x1x1
655x1x1
720x1x1 (PR)
655x2x1

Paused Bench Press:
170x5x1
205x4x1
240x3x1
240x3x1
275x2x1
275x2x1
310x1x1
320x1x1
275x2x1
275x5x1

Push Press:
185x3x1
205x5x1
225x7x1

BTN Pulldowns:
125x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Pec Flye Machine:
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1

Seated Tricep Extension:
75x6x1
100x6x1
125x6x1
150x8x1 (PR)
150x8x1

Band Pull-Aparts:
red band x75x1
red band x75x1
red band x75x1

Hanging Leg Raises:
bw x20x1
bw x20x1
bw x20x1

Single-arm Bicep Curls:
50x10x1
50x10x1
50x10x1

+ stretching

Duration: 120 minutes

9/16 – Sheiko #31 – Session 10

Nice pressing today. Was supposed to do 270 for 4 doubles and after the first double was really easy I pushed for a PR. 290 went for an easy double, and I could have doubled 305 (pr), but 315 just wouldn’t go. I think the adrenaline rush of hitting that 305 PR that I missed 8 times in a row last training cycle took the last bit of juice out of me that I needed for the 3 plate press. Squats were brutally tough, as those presses left me running on fumes, but I did what was called for. Squats have been real rough the entire training cycle; I’m not sure how they will be when it comes time to push for a new PR.

Push Press:
135x12x1
160x5x1
190x4x1
225x3x1
255x3x1
270x2x1
290x2x1
305x1x1 (PR)
315x0.5x1
315x0.5x1
315x0.5x1
270x4x1

ATG Squat:
315x3x1
365x3x1
425x2x1
490x2x1
550x1x1
550x1x1
550x1x1
490x2x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x25x1

Pec Flye Machine:
120x10x1
140x10x1
160x10x1
160x10x1
160x10x1

Single-leg Leg Extension:
150x5x1
150x5x1
150x5x1
150x5x1
150x5x1

Back Extension:
200x10x1
200x10x1
200x10x1
200x10x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 90 minutes

9/13 – Sheiko #31 – Session 9

Real tough session today. Push presses were a grind. Got to squats and I just wasn’t feeling it. Light-headed, hips didn’t feel right, overall feeling lame so I shut it down . Moved on to paused bench, which felt real good.

Push Press:
135x12x1
160x5x1
190x4x1
225x3x1
225x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x3x1

ATG Squat:
315x3x1
365x3x1
425x3x1
490x2x1

Paused Bench Press:
175x5x1
205x5x1
205x5x1
240x5x1
240x5x1
240x5x1
240x5x1
240x5x1

Seated Tricep Extension Machine:
82x10x1
82x10x1
82x10x1
82x10x1
82x10x1

Pec Flye Machine:
110x10x1
120x10x1
130x10x1
150x10x1
150x10x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x60x1

+ stretching

Duration: 90 minutes

9/11 – Sheiko #31 – Session 8

Pretty nice workout today. Deads weren’t the best but the paused pulls went OK. Paused bench felt great. Real easy presses all day.

Paused Deadlift (hold at knees then lockout):
135x12x1
225x10x1
365x4x1
440x4x1
510x3x1
585x2x1
585x2x1
585x2x1
585x2x1
510x3x1

Paused Bench Press:
175x8x1
190x7x1
205x6x1
225x5x1
240x4x1
260x3x1
260x3x1
275x2x1
275x2x1
295x1x1
305x1x1
275x2x1
275x2x1
260x3x1
240x4x1
225x6x1
205x8x1
190x10x1
175x12x1

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

Single-arm Rope Extensions:
40x10x1
40x10x1
40x10x1

Straight-arm Lat Pushdowns:
40x12x1
80x12x1
80x12x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x80x1

+ stretching

Duration: 100 minutes

9/9 – Sheiko #31 – Session 7

This workout was real, real rough. Not feeling the best, I had to grind out each set today. Got everything on the schedule, but it was brutal.

Push Press:
135x10x1
160x5x1
190x4x1
225x3x1
225x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x3x1

ATG Squat:
315x3x1
365x3x1
425x8x1
425x10x1
425x8x1
425x9x1

Paused Bench Press:
190x5x1
225x5x1
240x5x1
240x5x1
240x5x1
240x5x1
240x5x1

Pec Flye Machine:
110x10x1
110x10x1
120x10x1
120x10x1
120x10x1

Single-Leg Leg Extension:
150x5x1
170x5x1
190x5x1
210x5x1
230x5x1

Seated Lat Row:
200x5x1
200x5x1
200x5x1
200x5x1
200x5x1

Band Pull-Aparts:
red band x60x1
red band x50x1
red band x100x1

+ stretching

Duration: 120 minutes

9/6 – Sheiko #31 – Session 6

Strong birthday workout. Squats were solid. Did push jerks since presses weren’t scheduled today for a new extra movement. Pretty fun. Inclines were scheduled for the first time in 3 months and I hit a pretty easy PR. Real pleased there.

ATG Squat:
135x12x1
225x5x1
315x3x1
365x3x1
425x3x1
490x2x1
520x2x1
520x2x1
520x2x1
520x2x1
490x3x1

Push Jerks:
135x10x1
185x5x1
225x3x1
225x3x1
225x3x1
225x5x1 (PR)

Incline Bench Press:
185x4x1
225x4x1
255x4x1
280x4x1
300x4x1 (PR)
255x4x1

Overhead BB Extension:
95x10x1
95x10x1
95x10x1
95x10x1
95x10x1

Band Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1

45-degree Hypers:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

+ stretching

Duration: 90 minutes