7/30 – Sheiko #32 – Session 7

I suppose I should not even be labeling these as sheiko workouts anymore since I have deviated so much to let things heal up. Anyways, this workout was good – worked up to a triple at 725 on rack pulls from mid-knee, which was not too hard. The biggest challenge today was my grip. Even with straps it was slipping at 585+. My forearms just would not produce any crushing/holding power. The elbow felt ok with 725 – no achniness. The tendonitis in my right elbow is still persisting, so I skipped bench. Again. I may just take next week off to let everything heal up more. Maybe max out squat and bench next Friday. All assistance work was done with 30-60s rests between sets.

Rack Deadlift (bar @ mid-knee):
225x5x1
315x5x1
405x5x1
495x5x1
585x3x1
675x3x1
725x3x1
585x3x1

BTN Pulldowns:
100x12x1
150x12x1
150x12x1
150x12x1
150x12x1

Rope Cable Pulls:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

DB Front Raises:
25x12x1
35x12x1
35x12x1

DB Rear Laterals:
35x12x1
35x12x1
35x12x1

Single arm DB Preacher Curl:
35x12x1
35x12x1
35x12x1
35x12x1
35x12x1

Single-leg Leg Extension:
150x6x1
150x6x1
150x6x1
150x6x1
150x6x1
150x6x1

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

Duration: 60 minutes

7/28 – Sheiko #32 – Session 6

Good session today. Got the requisite squat work done today without the hip bothering me too much. Was supposed to do 5 doubles but ended up doing 2-2-6 instead. Paused most reps slightly to take as much stress off my hip as possible (ie: no exploding out of the hole like I like to do). Skipped bench to let the elbow rest. Maybe hit it again Friday before maxing next week. Did some nice bb-centric assistance and that felt pretty good- nice change of pace.

ATG Squat:
135x10x1
225x3x1
275x3x1
325x3x1
435x2x1
435x2x1
435x6x1

Chest Press Machine:
50x10x1
100x10x1
100x10x1
150x10x1
150x10x1

Neutral-grip Chest Press Machine:
100x10x1
100x10x1
150x10x1
150x10x1
150x10x1

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

Straight-arm Lat Pushdowns:
40x12x1
60x12x1
60x12x1
60x12x1
60x12x1

Single-arm Cable Curls:
17x12x1
17x12x1
23x12x1
27x12x1
30x12x1
33x12x1
37x12x1
23x15x1

DB L-Laterals:
25x10x1
25x10x1
25x10x1
25x10x1
45x10x1

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

Duration: 90 minutes

7/26 – Sheiko #32 – Session 5

Not much to write about for this workout. Took squats and bench off to let things rest and did a few sets of BTN push presses instead, working up to an easy 265 double. Then I shut down and finished with 44 sets of light stuff – db shoulder work, lat pulldowns, flyes, etc…

7/23 – Sheiko #32 – Session 4

Pretty exciting workout – I decided to do deadlifts for the first time since 6/4 and they felt pretty good. Everything was pretty easy and fast, but I feel my forearm aching after the 585 and 655 doubles so I shut it down. No sense in overdoing it right from the start. Pleased that I could hit 655 without much trouble after the extended ‘time off’ from deads. Did some rack pulls afterwards to finish things off. Moved on to bench and things went fine until my first double @ 345. After racking the bar I had a sharp pain in my right elbow (where its been hurting the last month) and could barely extend or bend my arm. I pulled off my elbow sleeves and rested a bit and started doing some light chest presses (which were excruciating) and then I felt a ‘pop’ in my elbow and the pain instantly went away and I had no troubles finishing some light pressing after that. I must have pinched a nerve on that set. Feeling OK now but will probably skip bench on Friday to let it rest. Just to be safe.

Deadlift:
135x10x1
225x6x1
315x3x1
405x3x1
495x2x1
585x2x1
655x2x1

Rack Deadlift (bar @ mid-knee):
315x5x1
405x5x1
495x5x1
585x5x1
495x10x1

Bench Press (touch and go):
135x15x1
205x3x1
245x3x1
285x3x1
325x3x1
325x3x1
345x2x1

Chest Press Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1

Chest Press Machine – Neutral Grip:
100x12x1
100x12x1
100x12x1
150x12x1
150x12x1

Standing Cable Crunch:
100x10x1
75x10x1
75x10x1

DB Preacher Curl:
30x10x1
30x10x1
30x10x1
30x10x1
30x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 75 minutes

7/21 – Sheiko #32 – Session 3

Good benching today, but lackluster squatting. Did all paused bench today flat-backed again – feeling strong there. Squats were tough from the start – my hip was really agitated today and after doing two paused doubles @ 435 I shut it down. No sense in aggravating it more. Will try again next Monday.

Paused Bench Press:
135x10x1
135x10x1
205x3x1
245x3x1
285x3x1
285x3x1
325x3x1
325x3x1
325x3x1
325x3x1
325x3x1

Paused Squats:
135x10x1
275x3x1
325x3x1
385x3x1
435x2x1
435x2x1

Leg Press:
470x20x1
470x20x1
470x20x1

Seated Leg Extension:
305x15x1
305x15x1
305x15x1
305x15x1

Pec Flye Machine:
100x10x1
140x10x1
140x10x1
170x15x1

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

Duration: 60 minutes

7/18 – Sheiko #32 – Session 2

Nice light recovery session. Added 5lbs to the bench training poundages for the remainder of the cycle. All bench was done flat backed, and was easy, despite being very sore and fatigued. Forearm held up well on rack deads – could have pulled 635 all day…

Paused Bench Press:
135x10x1
225x3x1
265x3x1
265x3x1
305x3x1
305x3x1
305x3x1
305x3x1
305x3x1
305x3x1

Rack Deadlift (bar@ mid-knee):
225x3x1
315x3x1
405x3x1
495x3x1
585x3x1
635x5x1

Flat DB Flyes:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

Seated Bicep Curl Machine:
75x15x1
75x15x1
75x15x1
75x15x1
75x15x1

Band Face Pulls:
red x50x1
red x50x1
red x50x1
red x50x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

7/16 – Sheiko #32 – Session 1

Excellent workout. With my hip and elbows rested after doing only a light deload workout Monday I went after squats and bench hard today. I did not squat at all last week but they felt pretty solid. Ended up doing a solid 600 but I could feel my hip straining on that effort so I shut squats down. I am satisfied with the 600 effort after not having more than 550 on my back over the last four months.

Moved on to bench and the elbow was hurting right away so I did some extra warmup sets with the bar/135. Threw on the sleeves and went after it and ended up hitting a paused 380 for a 10lb PR. Tried 385 and hit the pegs on the way up and just could not recover it. Would have had it otherwise. Did slingshot bench afterwards and beat my previous 440 PR with efforts at 450 and 460. Real pleased with how things went. Did a set at 225 on decline and I was done.

ATG Squats:
135x10x1
225x3x1
275x3x1
325x3x1
385x1x1
435x1x1
495x1x1
565x1x1
600x1x1

Paused Bench Press:
135x10x1
135x10x1
200x3x1
240x2x1
280x1x1
320x1x1
350x1x1
365x1x1
380x1x1 (PR)
385x0.5x1

Slingshot Bench Press:
365x1x1
405x1x1
430x1x1
450x1x1
460x1x1 (PR)

Decline Bench Press:
225x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 70 minutes

7/11 – Sheiko #40 – Session 12

Last workout of #40. Skipped squats again to let my hip rest. Probably will skip squats on Monday when I start #32 and go in fresh for Wednesday when I max/test out. Despite all the soreness from the bench volume this week, bench felt great today. Touch and go, smoked everything. Did some decline for the first time in a while; all pretty easy there.

Bench Press (touch and go):
135x10x1
200x5x1
240x4x1
280x3x1
280x3x1
320x2x1
320x2x1
320x2x1
320x2x1
320x2x1
320x6x1

Decline Bench Press:
225x3x1
275x3x1
315x3x1
345x3x1
345x3x1

Seated Shoulder Press Machine:
100x5x1
150x5x1
200x5x1
200x5x1
200x5x1

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

Double Bicep Cable Curls:
20x10x1
20x10x1
20x10x1
20x10x1
30x10x1
30x10x1

Rope Tricep Pushdowns:
40x10x1
40x10x1
40x10x1
40x10x1

Duration: 75 minutes

7/9 – Sheiko #40 – Session 11

Strong benching today. My elbow tendonitis is not getting any better, but not getting any worse, either. Did all paused bench work mostly flat-backed today, and crushed everything. Feeling stronger, and more confident than ever. If this elbow would just heal up I would feel unstoppable. After bench I moved on to rack deads, increasing the weight again over last week. Only slight achiness after the 495×10 set, so I am pleased with that. Did not want to push it, though, so backed off for the last set.

Paused Bench Press:
135x10x1
200x6x1
240x5x1
280x4x1
280x4x1
300x3x1
300x3x1
320x3x1
320x3x1
320x3x1
300x4x1
300x4x1
280x5x1
280x5x1
260x6x1
240x8x1
225x10x1
200x12x1

Rack Deadlift (bar @ mid-knee):
135x10x1
225x10x1
315x10x1
405x10x1
495x10x1
405x10x1

Incline Bench Press:
225x10x1
225x10x1

Flat DB Flye:
55x10x1
55x10x1
65x10x1
65x10x1
75x12x1

CG Pulldown:
150x8x1
200x8x1
225x8x1
250x8x1
200x8x1

Single-Leg Leg Extension:
170x5x1
170x5x1
170x5x1
170x5x1
200x5x1
200x5x1

Decline Sit-up:
+15x10x1
+15x10x1
+15x10x1

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

Duration: 90 minutes

7/7 – Sheiko #40 – Session 10

Good workout. Skipped squats today to give my hip some rest and just focused on bench. The elbows hampered pressing a bit, but still hit everything I wanted. Good rep work with the slingshot after paused bench.

Paused Bench Press:
135x10x1
200x5x1
240x4x1
280x3x1
280x3x1
320x3x1
340x2x1
340x2x1
340x2x1
340x2x1
320x3x1
320x3x1

Slingshot Bench Press:
320x10x1
340x10x1
360x10x1
380x10x1
405x8x1 (PR)

Neutral Grip Paused Flat DB Bench:
60x8x1
60x8x1
70x8x1
80x8x1
90x8x1

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

Seated Curl Machine:
75x12x1
100x12x1
75x12x1

Concentration Curl:
55x10x1
25x10x1
25x10x1
25x10x1
25x10x1
25x10x1
25x10x1
25x10x1
25x10x1
25x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 90 minutes