6/21 – Sheiko #31 – Session 12

#31 is in the books. Will start #32 next week!

Push Press:
95x12x1
135x5x1
165x5x1
195x5x1
225x4x1
225x4x1
225x6x1

ATG Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1
455x3x1

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

Tricep Extension Machine:
62x10x1
75x10x1
87x10x1
100x10x1
112x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 60 minutes

6/19 -Sheiko #31 – Session 11

Solid workout. Deads were real tough, but floor presses were great – pushed my last sets at 320 and 285 and got some nice PRs. Not bad considering my forearm is still a mess!

Deadlift:
135x12x1
225x10x1
355x3x1
425x3x1
495x3x1
570x2x1
640x1x1
640x1x1
640x2x1
570x2x1
495x5x1

Floor Press:
135x12x1
180x5x1
215x4x1
250x3x1
250x3x1
285x2x1
285x2x1
320x1x1
320x1x1
320x5x1 (PR)
285x2x1
285x10x1 (PR)

Leg Extension:
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1

Standing Ab Crunch:
100x10x1
100x10x1
100x10x1

Flat DB Flye:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

+ stretching

Duration: 100 minutes

6/17 – Sheiko #31 – Session 10

So I slept weird on my left arm Saturday night and had some excruciating pain in my forearm/elbow since then. Wasn’t sure if I would be able to do any presses so I threw on a heavy duty elbow sleeve and was able to hit the prescribed reps (plus extra) without any trouble. Squats were cake.

Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
210x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x3x1

ATG Squat:
285x5x1
340x4x1
400x3x1
455x2x1
515x1x1
515x1x1
515x2x1
455x2x1
455x4x1

Back Extensions:
125x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Pec Flye Machine:
100x10x1
170x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x25x1

OH Rope Extensions (superset with rope pushdowns):
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

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

+ stretching

Duration: 80 minutes

6/14 – Sheiko #31 – Session 9

Tough workout. The lack of energy trend continues, but I ground this session out. Getting to about time for a deload!

Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x4x1

Wide-stance Squat:
240x10x1
375x5x1
425x4x1
490x3x1
545x3x1
575x3x1
575x3x1

Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

+ stretching

Duration: 70 minutes

6/12 – Sheiko #31 – Session 8

Decent workout. Very fatigued. Tried bench in lieu of floor press and it felt like crap, even while restricting my ROM to the same as I do on floor press.

Elevated Deadlift (bar raised ~4.25″):
135x12x1
225x10x1
315x5x1
425x4x1
495x4x1
565x3x1
565x3x1
640x2x1
640x2x1
640x4x1

Bench Press:
135x12x1
180x8x1
195x7x1
215x6x1
230x5x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
305x1x1
285x2x1
285x2x1
265x3x1
250x4x1
230x6x1
215x8x1
195x10x1
180x12x1

Conventional Deadlift up to the Knees:
355x4x1
425x4x1
495x3x1
495x3x1

Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1
100x10x1
88x10x1
75x10x1
62x15x1
50x20x1
38x40x1

+ stretching

Duration: 100 minutes

6/10 – Sheiko #31 – Session 7

One of those easy but hard as hell workouts. Not much energy and still beat from Friday’s ME work.

ATG Squat:
135x12x1
225x5x1
285x5x1
340x5x1
400x5x1
400x8x1
400x3x1
400x7x1
400x2x1
400x6x1
400x4x1

Push Press:
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
210x5x1
210x5x1
210x5x1
210x5x1
210x5x1

Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Standing GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

+ stretching

Duration: 100 minutes

6/7 – Sheiko #31 – Session 6

Awesome session. I deviated a bit and did heavy wide-stance squats again and skipped ATG squats. Really felt like pushing things today and I ended up besting my previous wide-stance squat PR of 630 by 5lbs. Felt pretty easy so I went big. 675, 45lb PR! So close to 700 I can taste it. Inclines felt real good after despite being pretty damn tired. 295 for 4 with a few reps left. Close to a PR had I pushed it a bit.

Wide-stance Squats:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
585x1x1
635x1x1 (PR)
675x1x1 (PR)
585x3x1

Incline Bench Press:
185x4x1
225x4x1
255x4x1
275x4x1
295x4x1
275x4x1
255x4x1
225x4x1

Overhead BB Extensions:
95x10x1
115x10x1
135x10x1
155x10x1
175x10x1 (PR)

Single arm Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
57x10x1
57x10x1

+ stretching

Duration: 100 minutes

6/5 – Sheiko #31 – Session 5

Solid workout. Deads were hard after last week’s heavy pulls. Floor press was good.

Deficit Deadlift (bar at ankle height):
135x10x1
225x5x1
315x3x1
355x3x1
425x3x1
460x3x1
460x3x1
460x3x1
460x3x1

Deadlift:
460x3x1
535x3x1
605x2x1
605x2x1
605x2x1
605x2x1

Floor Press:
135x12x1
180x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
315x1x1
265x3x1
230x5x1
195x12x1

Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Wide-grip Pulldowns:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1

Kneeling Cable Ab Crunch:
80x10x1
80x10x1
80x10x1

Standing Cable Ab Crunch:
100x10x1
100x10x1
100x10x1

+ stretching

Duration: 120 minutes

6/3 – Sheiko #31 – Session 4

Excellent workout. Everything felt nice and strong.

Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
270x1x1
270x1x1
270x2x1
225x5x1
225x5x1
225x5x1
225x5x1
195x5x1

ATG Squat:
285x5x1
340x4x1
400x3x1
455x2x1
455x2x1
455x2x1
455x2x1
455x2x1

Flat DB Flye:
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1

Standing GMs:
225x5x1
225x5x1
275x5x1
275x5x1
275x5x1

Bicep Curl Machine:
75x10x1
100x10x1
100x10x1
86x10x1
86x15x1
75x15x1
62x15x1
50x30x1

+ stretching

Duration: 110 minutes