5/31 – Sheiko #39 – Session 9

Pressed for time as I didn’t realize Saturday hours are now shorter due to the summer hour schedule change. Had to cut volume at the end. Bench went really well; feeling strong there. Squats were tough due to lots of hip/ankle soreness from drumming a lot this week. Paused my reps instead since I could not hit the full volume that was called for.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x4x1
315x5x1
315x6x1 (PR)
315x4x1

High-bar ATG Squat:
325x3x1
380x3x1
430x3x1
430x3x1
430x3x1

Seated Good Mornings:
225x5x1
225x5x1
225x5x1

Incline Bench Press:
225x10x1
245x10x1
245x10x1
225x10x1
225x10x1

Slingshot Paused Bench Press:
365x4x1
395x4x1
415x4x1 (PR)

Chins:
bw x8x1
bw x8x1
bw x12x1

Seated Bicep Curl Machine (one long drop set):
100x12x1
87x10x1
75x10x1
62x10x1
50x10x1
38x10x1
25x30x1

Duration: 90 minutes

5/29 – Sheiko #39 – Session 8

Halfway through week 3 of this cycle and all the bench work is really taking its toll, in a good way. Bench is feeling really fatigued, but I am still plowing through everything without too much trouble. Deads were a breeze today, which was nice. Nice and fast.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x3x1
335x2x1
335x2x1
315x3x1
315x3x1

Deficit Deadlift (bar @ ankles):
325x3x1
325x3x1
390x3x1
390x3x1
425x2x1
425x2x1
425x2x1
425x2x1

Elevated Deadlifts (bar raised ~4.5″):
455x4x1
520x3x1
520x3x1
585x2x1
585x2x1
585x5x1

Neutral-grip Flat DB Bench:
80x10x1
80x10x1
80x10x1
80x10x1
80x12x1

Single-leg Leg Extensions:
180x5x1
180x5x1
200x5x1
220x5x1
240x5x1

Standing Rope Cable Crunch:
100x10x1
112x10x1
125x10x1
132x10x1 (PR)

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

Duration: 110 minutes

5/27 – Sheiko #39 – Session 7

Good workout. I slept weird (I think) Saturday night and woke up Sunday with a really sore right rear delt, and that soreness is still present, but it did not affect lifting at all. Pressing went smooth – nice pauses. Squats were really tiring, but I pounded out the doubles in short order. Paused the last double, just because. With the shoulder aches I played things safe and did some light rows and some curls and finished with some strict good mornings.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x4x1

High-bar ATG Squats:
295x5x1
350x3x1
405x3x1
405x3x1
460x2x1
460x2x1
460x2x1
460x2x1
460x2x1

Seated Rear Delt Row Machine:
200x10x1
200x10x1
125x10x1
125x10x1
125x10x1

Concentration Curl:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Single-leg Leg Extension:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1

Strict GMs:
135x5x1
135x5x1
135x5x1
135x5x1
135x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

5/23 – Sheiko #39 – Session 6

Great workout. Was pressed for time so I really hauled through this one. Bench felt real strong. I was set to hit 335 for 2 singles but ended up hitting a triple (pr) and then going to 355 for a double (pr). Real pleased with those. 375 for a paused single would have gone, I have no doubt, but did not want to push things too much as the next few weeks of pressing only get heavier and more intense. Squats were easy – all 5 doubles @ 430 done in less than 10 minutes.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x2x1
315x2x1
335x3x1 (PR)
355x2x1 (PR)
295x5x1
255x10x1

Slingshot CG Bench:
245x5x1
275x5x1
315x5x1
335x5x1 (PR)
315x5x1

High-bar ATG Squat:
275x3x1
325x3x1
380x3x1
380x3x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1

45-degree Hypers:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

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

Duration: 90 minutes

5/21 – Sheiko #39 – Session 5

Exhausting workout. One of those days where my body just knew it was a lighter day so everything felt heavy.

Paused Deadlift:
335x3x1
390x3x1
455x3x1
455x3x1
495x2x1
495x2x1
495x2x1
495x2x1

Elevated Deadlift (plates raised ~4″):
495x2x1
495x5x1
495x5x1
495x5x1

Paused Bench Press:
200x6x1
235x6x1
255x6x1
255x6x1
255x6x1
255x6x1

BB Rows (overhand grip):
225x8x1
245x8x1
265x8x1
285x8x1
305x8x1

DB Hammer Curls:
60x10x1
60x10x1
60x10x1
60x10x1
60x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

5/19 – Sheiko #39 – Session 4

Pretty good workout. Forearms and chest are pretty sore from Friday still, but bench went as planned. Probably had another rep or two left after each triple, but I just did the prescribed reps today. Slingshot went well, ending with a PR @ 410×5. Squats were easy, but front squats were absolutely exhausting. I used the zombie grip and it makes it really hard to breathe. The actual squats were cake.

Paused Bench Press:
135x10x1
200x5x1
235x4x1
275x3x1
275x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1

Paused Slingshot Bench Press:
315x6x1
365x6x1
385x5x1
410x5x1 (PR)

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

High-bar ATG Squat:
275x5x1
325x4x1
380x3x1
380x3x1
430x2x1
430x2x1
430x2x1
430x2x1
430x2x1

Front Squat (zombie grip):
225x4x1
270x3x1
295x3x1
295x3x1
295x3x1
295x3x1

Strict Knees-locked GMs:
135x5x1
135x5x1
135x5x1
135x5x1
135x5x1

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

Duration: 120 minutes

5/16 – Sheiko #39 – Session 3

Awesome workout. Woke up with a ton of DOMS in my chest but bench felt great regardless. Was supposed to peak at 2 doubles @ 315 but threw in a 335 double (easy) and did a set of 5 with 315 after, for a nice PR. Reps in the tank, too. Added reps to all sets on the way down. Killed squats and inclines felt real solid. Feeling good.

Paused Bench Press:
135x10x1
200x5x1
235x5x1
275x4x1
295x3x1
295x3x1
315x2x1
335x2x1
315x5x1 (PR)
295x5x1
295x5x1
275x6x1
235x8x1

High-bar ATG Squat:
275x5x1
325x5x1
380x3x1
380x3x1
405x3x1
405x3x1
405x3x1
405x3x1
405x3x1

Incline Bench Press:
225x10x1
225x10x1
225x10x1
225x10x1
245x10x1

Paused Neutral-grip Flat DB Bench:
70x10x1
70x10x1
70x10x1
70x10x1
70x10x1

Seated Bicep Curl Machine (one big drop set/superset):
75x12x1
62x12x1
50x12x1
75x8x1
62x8x1
50x8x1
38x10x1
25x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

5/14 – Sheiko #39 – Session 2

Nice workout. Deads were all easy, but I forgot how exhausting those paused deads can be. Inclines felt real solid today. Tried the slingshot with close grip bench since I just cannot bench close grip without shoulder pain, and it works great. It supports just enough to save my shoulders at the bottom, and goes slack at the halfway point so I can really overload the tris. I will keep this one in the rotation.

Paused Deadlift (pull to knees, stop and hold, then lockout):
325x3x1
390x3x1
455x3x1
455x3x1
495x3x1
495x3x1
495x3x1
495x3x1

Elevated Deadlift (plates raised ~ 4.5″):
495x3x1
495x3x1
555x2x1
555x2x1
555x2x1
555x2x1

Incline Bench Press:
225x4x1
255x4x1
285x4x1
305x4x1
275x4x1
275x4x1

Slingshot CG Bench:
225x5x1
275x5x1
305x5x1
325x5x1 (PR)
325x5x1

Single-leg Leg Extension:
170x5x1
170x5x1
170x5x1
170x5x1
170x5x1

Kneeling Cable Crunch:
80x10x1
80x10x1
80x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes

5/12 – Sheiko #39 – Session 1

Starting out the next training block with Sheiko #39. Woke up with a bad migraine so the workout was a battle, but the weights were all light and they moved fast. I despise rep work (ie: anything over 3 reps) on squats.

Paused Bench Press:
135x10x1
195x5x1
235x4x1
235x4x1
275x3x1
275x3x1
295x3x1
295x3x1
295x3x1
295x3x1
315x3x1

Paused Slingshot Bench Press:
365x6x1
385x6x1
405x6x1 (PR)

High-bar ATG Squat:
275x5x1
325x5x1
325x5x1
380x5x1
380x5x1
380x5x1
380x5x1
380x5x1

Paused Flat Neutral-grip DB Bench:
70x10x1
80x10x1
90x10x1
90x10x1
90x10x1

45-degree Hypers:
+115x5x1
+165x5x1
+165x5x1
+165x5x1
+165x5x1

Band Pull-Aparts:
red x50x1
red x50x1
red x100x1

Duration: 90 minutes

5/8 – Sheiko/WSB Hybrid – Active Recovery – Session 20

Quick and easy workout to end this training block. Not sure if I will launch right into Sheiko 39 next week, or take another week of active recovery. Will decide Monday most likely. I used my narrower bench grip and regular bench grip today and really did not notice any differences, strength wise.

I feel like I made the best progress with Sheiko when my training maxes were lighter, and I was more focused on speed and on getting my work sets done in 15 minutes vs trying to just get them done, as I was as the training maxes got real heavy. As such, I will be dialing back the training maxes on my deadlift and squat, and switching squats to high bar for the next few cycles as well, so those workloads will be lighter, which should be good in helping me focus on my bench.

High-bar ATG Squat:
135x10x1
225x3x1
315x2x1
315x2x1
405x1x1
405x1x1
405x1x1

Paused Bench Press:
135x10x1
195x3x1
235x2x1
235x2x1
275x1x1
275x1x1
275x1x1

Incline Bench Press:
225x6x1
225x6x1
225x6x1

Straight-bar Cable Pushdown:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Lat Pushdowns:
60x12x1
60x12x1
60x12x1

Bicep Curl Machine:
62x10x1
62x10x1
62x10x1
62x10x1
62x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes