10/24 – Deadlift ME

This was a decent deadlift session. I wanted to go after a PR (725+) but 675 felt way heavy, so I ended up doing a bunch of singles with it. This is a volume PR, I believe, so that is something, at least. Going to take next week off to get some good recovery in, and then hit it hard again with 7 week ‘custom’ Sheiko block.

Deadlift:
135x10x1
135x10x1
225x10x1
315x3x1
405x3x1
495x1x1
585x1x1
675x1x1
675x1x1
675x1x1
675x1x1
675x1x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1

Seated Lat Row Machine:
157x10x1
157x10x1
157x10x1

Concentration Curls:
40x10x1
40x10x1
40x10x1

DB Hammer Curls:
55x10x1
55x10x1
55x10x1

+ stretching

Duration: 45 minutes

10/22 – Paused Bench ME

Improved on the 340 long paused bench PR I hit 4 weeks ago with a solid 345. There was probably more there, but I was happy with that. Did a paused 320 double afterwards, which was a PR as well. I was tempted to put more weight on the bar and try some touch and go reps, but restrained myself. I did some unplanned push press afterwards, experimenting with starting from a clean grip. Different, but all the presses went real smooth despite being tired from squats yesterday, and bench right before.

Paused Bench Press:
135x10x1
135x10x1
180x3x1
215x3x1
250x2x1
285x1x1
320x1x1
345x1x1 (PR)
320x2x1 (PR)

Push Press:
165x3x1
205x2x1
225x2x1
255x2x1
275x2x1
290x1x1

Rope Pushdowns:
40x20x1
40x20x1
40x20x1
40x20x1
40x20x1

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

+ stretching

Duration: 45 minutes

10/21 – Squat ME

Great squats today. Everything felt pretty great. 615 is a 10lb PR over the PR I set 4 weeks ago. I think that was pretty close to my limit for today.

ATG Squat:
135x10x1
135x10x1
225x3x1
315x3x1
370x3x1
435x1x1
495x1x1
560x1x1
615x1x1 (PR)
585x1x1

Band Leg Extensions:
red band x30x1
red band x30x1
red band x30x1

Band Leg Curls:
red band x30x1
red band x30x1
red band x30x1

Pull-Aparts:
red band x100x1

+ stretching

Duration: 30 minutes

10/18 – Push Press ME

315 still continues to elude me. It’s definitely ‘in my head’ and psyching me out still. 265 and 295 were all real easy, but 315 wasn’t very close. Tried it 4 times and it just seemed like there was no drive/push at all in the lift. I was closer when I hit 305 and went for it last ME session.

Push Press:
135x10x1
165x3x1
200x3x1
230x2x1
265x1x1
295x1x1
315x0x1
275x3x1
275x3x1
225x10x1

Concentration Curl:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1

Hammer Curls:
55x10x1
55x10x1
55x10x1

+ stretching

Duration: 30 minutes

10/11 – Sheiko #32 – Session 9

Not a bad workout. Starting to recover from the overreaching. Squats and presses were all pretty easy today. Looking forward to an easy week next Mon and Wed before I start pushing for some PRs.

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

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

Reverse Rows:
bw x12x1
bw x12x1
bw x12x1

Pull-Aparts:
red band x150x1

+ stretching

Duration: 40 minutes

10/9 – Sheiko #32 – Session 8

Brutal. I’m definitely at the point of overreaching in my training. Deads were real hard today. Bench wasn’t too hard, but it was very exhausting. Worked up to a pretty easy 285×4 on incline after, though, which I was happy with.

Deadlift:
135x10x1
225x10x1
315x3x1
370x3x1
445x3x1
445x3x1
520x3x1
520x3x1
555x2x1
555x2x1
555x2x1
555x2x1
555x2x1

Paused Bench Press:
170x3x1
215x3x1
250x3x1
250x3x1
285x2x1
285x2x1
285x2x1
285x2x1
285x2x1

Incline Bench Press:
135x10x1
225x4x1
245x4x1
265x4x1
285x4x1

Wide-grip Pulldowns:
157x8x1
157x8x1
157x8x1
157x15x1

Concentration Curls:
40x10x1
40x10x1
40x10x1
30x10x1
30x10x1

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

+ stretching

Duration: 100 minutes

10/7 – Sheiko #32 – Session 7

Tough workout. Mondays are usually the best workouts but I am still feeling beat from Friday’s intense session. Hit everything I needed to without any problems, though.

Push Press:
135x10x1
165x3x1
200x3x1
230x3x1
230x3x1
265x2x1
280x1x1
280x1x1
280x2x1
265x2x1
265x2x1

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

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

Hanging Leg Lifts:
bw x20x1
bw x20x1
bw x20x1

+ stretching

Duration: 90 minutes

10/4 – Sheiko #32 – Session 6

I awoke this morning feeling like I was just hit by a train. Wednesday’s workout wrecked me. Seeing as this was scheduled to be one of the most intense Sheiko days I’ve had in recent memory I wasn’t sure how today would go. It ended up being an excellent workout. I breezed through push presses, then smoked all 6 triples at 495. I was thinking I’d need to throw the belt on due to all the posterior chain soreness,but I handled the weight without any troubles. Paused bench was cake.

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

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

Paused Bench Press:
180x4x1
215x4x1
250x4x1
250x4x1
250x4x1
250x4x1

Seated Pec Flye Machine:
130x10x1
130x10x1
130x10x1
130x10x1
130x10x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

Reverse BB Rows (feet elevated):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

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

+ stretching

Duration: 110 minutes