12/2 – Sheiko – Session 13

Great workout. Push presses were strong and easy. Volume PR with 275 for 5 triples. Squats were solid, and even paused the last few singles at 535. Did not realize then that that ties my paused ATG PR (though I used a belt then). Kept inclines and db bench light as my forearms and shoulders were toast.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1

ATG Squat:
345x3x1
410x3x1
475x2x1
535x1x1
535x1x1
535x1x1
535x1x1
505x2x1
505x2x1
505x2x1

DB Bench:
100x8x1
100x8x1
100x8x1
100x12x1

Incline Bench Press:
185x8x1
225x8x1
225x8x1

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

+ stretching

Duration: 90 minutes

11/29 – Sheiko – Session 12

Real nice workout to end week 4. Overheads were ridiculously easy – 255×6 is 6 rep PR, and I had another 6 there probably. Squats were easy and 565 is a beltless ATG pr.

Push Press:
135x12x1
175x5x1
205x4x1
240x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x6x1 (PR)

ATG Squat:
315x3x1
375x3x1
440x3x1
505x2x1
565x1x1
565x1x1
440x5x1

DB Flyes:
60x8x1
60x8x1
60x8x1
60x8x1

Chins:
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Seated Ab Crunch:
bw x50x1

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

+ stretching

Duration: 75 minutes

11/27 – Sheiko – Session 11

Decent pulls – sluggish but decent. Did 3-board paused bench press, which was all super easy.

Deadlift:
245x12x1
375x3x1
450x3x1
525x3x1
600x2x1
675x1x1
675x1x1
675x1x1
600x2x1

Paused 3-board Bench Press:
185x5x1
240x3x1
275x2x1
310x1x1
330x1x1
350x2x1
350x2x1
255x6x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x15x1

OH BB Extension:
95x8x1
115x8x1
135x8x1
115x8x1

Incline Bench Press:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

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

+ stretching

Duration: 90 minutes

11/25 – Sheiko – Session 10

Brutal workout. I’m glad today was a planned ‘recovery’ workout as I had no strength or energy to give. Did what I had to do, but it wasn’t pretty.

Push Press:
135x12x1
175x3x1
205x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1

ATG Squat:
315x3x1
375x3x1
440x3x1
475x2x1
475x2x1
475x6x1

Chest Press Machine:
60x8x1
100x8x1
150x8x1
200x8x1
200x8x1
150x8x1
100x12x1
60x20x1

Rear Delt Row Machine:
100x10x1
100x10x1
100x10x1
100x10x1

Hanging Leg Lifts:
bw x10x1
bw x10x1
bw x10x1

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

+ stretching

Duration: 60 minutes

11/22 – Sheiko – Session 9

Great workout. Felt real strong today. Push presses were a breeze and squats went quick. Incline is feeling better than ever.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
275x2x1
275x2x1
275x2x1
275x2x1
275x2x1

ATG Squat:
315x3x1
375x3x1
440x3x1
505x2x1
535x2x1
535x2x1
535x2x1
505x2x1
505x2x1
505x3x1

CG Pulldown:
200x8x1
200x8x1
200x8x1
200x8x1

Incline Bench Press:
225x5x1
255x5x1
275x5x1
285x5x1
275x8x1

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

+ stretching

Duration: 90 minutes

11/20 – Sheiko – Session 8

Mixing things up a bit on deads – did some conventional pulls today. 555 might not seem like much, but it is around 90% of my 1rm (best conventional is 615×2), albeit a 1rm that has gone untested for around a year. These were not really hard. Rack pulls were pretty easy, but I did not want to nuke my back first time doing conventionals. Bench was fairly good – got a few singles at 330, and then decided to go down to 315 for more singles. 315 felt really strange the first 2 times I did it then realized I forgot to unrack 7.5lbs off the right side. Nice. Finished with a proper 315 double.

Conventional Deadlift:
155x12x1
155x12x1
225x10x1
315x6x1
385x3x1
455x3x1
515x3x1
555x2x1
555x2x1
555x2x1

Rack Pulls (bar @ mid knee):
525x2x1
585x2x1
585x2x1
585x2x1
605x2x1

Paused Bench Press:
185x5x1
225x4x1
255x3x1
290x2x1
315x1x1
330x1x1
330x1x1
322.5x1x1
322.5x1x1
315x2x1

CG Bench Press:
225x8x1
225x8x1
225x8x1
225x12x1

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

+ stretching

Duration: 100 minutes

11/18 – Sheiko – Session 7

Wrist was feeling OK on push presses, but they were tough. Squats weren’t too difficult today.

Push Press:
135x12x1
175x5x1
205x4x1
240x3x1
275x2x1
275x2x1
275x2x1
275x2x1
275x2x1

ATG Squat:
315x3x1
375x3x1
440x3x1
505x2x1
505x2x1
505x2x1
505x2x1
505x2x1

DB Bench:
100x8x1
100x8x1
100x8x1
100x12x1

Incline Bench Press:
185x8x1
225x8x1
225x8x1
205x8x1
185x8x1

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

+ stretching

Duration: 120 minutes

11/15 – Sheiko – Session 6

Pretty good session. Things started out feeling really achy and slow, but got better as I worked through everything. Only did a few warmup sets with overheads to let my wrist rest/recover/do what it needs to do to feel better. Squats were decent, bench felt strong, inclines felt real strong. The SLDLs went really well – not far off from a PR there. Next week the volume decreases a bit, which will be nice.

Push Press:
135x10x1
175x5x1
205x4x1

ATG Squat:
225x10x1
315x3x1
375x3x1
440x3x1
475x3x1
475x3x1
475x3x1
475x3x1
440x3x1
440x3x1
440x3x1

Paused Bench Press:

185x5x1
225x4x1
255x3x1
290x2x1
290x2x1
290x2x1
290x2x1
290x2x1

Deficit SLDLs (bar @ ankle height):

225x5x1
275x5x1
325x5x1
375x5x1
425x5x1
475x5x1

Incline Bench Press:

185x5x1
225x5x1
255x5x1
275x5x1
255x6x1

Dips:

bw x8x1
+25x8x1
+50x8x1
+50x8x1
+50x15x1

Pull-Aparts:

red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 120 minutes

11/13 – Sheiko – Session 5

Exceptionally tough workout today. One of those days where I did not want to be in the gym. Very little focus, tired and sore everywhere, lots of sand. Push presses were killing my wrist today, possibly from switching to using a clean grip this training cycle, so instead of hitting 5 doubles I just hit a double and a set of 5 and called it good. Going to skip overheads on Friday to let my wrist recover, or do whatever it needs to do. The wrist affected my paused bench quite a bit – was not able to hit the 4 doubles at 310 that I wanted, settled with just 2 doubles at 300 and did some extra rep work. Kept inclines light, as well as flyes – focused on low rests (10s between sets). Deads were OK. Wanted to shut down during warmups but I hit everything on schedule in the end.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
255x2x1
255x5x1

Deadlift:
225x10x1
315x3x1
375x3x1
455x3x1
525x3x1
600x2x1
640x1x1
640x1x1
600x2x1
525x2x1

Paused Bench Press:
200x5x1
240x4x1
275x3x1
300x2x1
300x2x1
275x3x1
255x4x1
255x4x1
255x4x1
255x4x1

Pec Flye Machine:
100x8x1
120x8x1
140x8x1
160x8x1

Incline Bench Press:
185x5x1
185x5x1
185x5x1
185x5x1
185x5x1

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

+ stretching

Duration: 120 minutes

11/11 – Sheiko – Session 4

Tough workout. Push presses were pretty easy but squats were very tiring. Got what I needed to do, but it was a grind. Lots of soreness and aches really hampering things.

Push Press:
135x10x1
175x5x1
205x4x1
240x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x3x1

ATG Squat:
315x3x1
375x3x1
440x3x1
505x2x1
505x2x1
535x2x1
535x2x1
535x2x1
505x2x1
505x2x1

DB Bench Press:
100x8x1
100x8x1
100x8x1
100x8x1

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

Dips:
bw x10x1
bw x10x1
bw x10x1
bw x10x1

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

+ stretching

Duration: 95 minutes