1/8 – Sheiko – Session 5

Nice workout. Getting more comfortable with conventional pulls each time I do them now. Pulls were all pretty easy today. Bench felt sluggish, but I hit what I wanted to do. Inclines felt decent, but nothing crazy.

Deficit Conventional Deadlift (bar @ ankle height):
135x10x1
225x3x1
315x3x1
370x3x1
435x3x1
465x2x1
465x2x1
465x2x1
465x2x1

Conventional Deadlift:
495x2x1
495x2x1
525x1x1
525x1x1
525x2x1
435x6x1

Paused Bench Press:
205x5x1
245x4x1
280x3x1
300x2x1
320x1x1
320x1x1
320x1x1
265x4x1
265x4x1
265x4x1
265x4x1
225x4x1

Incline Bench Press:
225x5x1
255x5x1
285x5x1
255x5x1
255x5x1

Pec Flye Machine:
120x8x1
140x8x1
160x8x1
160x8x1

Chins/Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

Pull-Aparts:
red band x50x1
red band x50x1
red band x75x1

+ stretching

Duration: 100 minutes

1/6 – Sheiko – Session 4

Grueling workout today. Really sore from last week’s work. Push presses felt terrible to start, but got better as I worked through them. Same with squats, where I ended up pausing all 4 singles at 545 (beltless, with wraps), for a paused squat PR. No wraps on the 510×2 sets was a wrapless PR. Didn’t push to hard on inclines and flat db bench to let my shoulders recover more.

Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
265x3x1
265x3x1
265x3x1
265x3x1
265x3x1

ATG Squat:
320x3x1
385x3x1
450x3x1
510x2x1
545x1x1 (paused squat PR)
545x1x1
545x1x1
545x1x1
510x2x1

Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x8x1
110x8x1

Incline Bench Press:
225x8x1
225x8x1
225x8x1
225x8x1
225x8x1

Rope Pushdowns:
80x8x1
80x8x1
80x8x1
80x8x1

Seated Bicep Curl Machine:
37x10x1
37x10x1
37x10x1

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

+ stretching

Duration: 100 minutes

1/3 – Sheiko – Session 3

Easily the best workout of the year! (hah) I am suffering from SEVERE DOMS but somehow destroyed push presses (nice 10lb 5rep pr) and squats. Still wrapless on the squats and I do not even think twice about it now; getting stronger every session (even paused the last double @ 480 for a few seconds each rep). Bench was easy – utilized real long pauses on the heaviest doubles. First time doing sumo SLDLs in a long time and they were very weak. Possibly from being so sore, and tired from pulling and squatting so much this week, but who knows.

Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
280x2x1
280x2x1
280x2x1
280x3x1
280x5x1 (PR)

ATG Squat:
320x3x1
385x3x1
450x3x1
480x2x1
480x2x1
480x2x1
480x2x1
450x2x1
450x2x1
450x2x1
450x3x1
450x3x1

Paused Bench Press:
185x5x1
225x4x1
265x3x1
280x2x1
280x2x1
280x2x1
280x2x1
280x2x1

Sumo SLDL:
225x8x1
315x8x1
365x8x1
365x8x1

Incline Bench Press:
225x8x1
245x8x1
245x8x1
245x8x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Tricep Extension Machine:
100x10x1
100x10x1
100x10x1

Single-arm Bicep Curl Machine:
37x10x1
37x10x1
37x10x1

Hanging Leg Lifts:
bw x12x1
bw x12x1
bw x12x1

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

+ stretching

Duration: 120 minutes

1/1 – Sheiko – Session 2

Good workout to start the new year! Push presses and conventional deads were all fast and easy, albeit tiring. Lots of DOMS from Monday’s workout.

Push Press:
135x12x1
175x5x1
210x4x1
245x3x1
265x2x1
265x2x1
265x2x1
265x2x1

Conventional Deficit Deadlift (bar @ ankle height):
225x5x1
315x3x1
375x3x1
435x2x1
435x2x1
435x2x1
435x2x1
435x2x1

Conventional Deadlift:
435x3x1
465x2x1
465x2x1
465x2x1
465x2x1
435x3x1

Paused Bench Press:
185x5x1
225x4x1
265x3x1
300x2x1
300x2x1
300x2x1
300x2x1
300x2x1

Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x8x1

Overhead BB Extension:
95x8x1
115x8x1
135x8x1
135x8x1
115x12x1

Incline Bench Press:
225x4x1
255x4x1
225x4x1
225x4x1
225x4x1

Pull-Aparts:
red band x50x1
red band x50x1
red band x75x1

+ stretching

Duration: 105 minutes