Today marks week 1 day 1 of the 7-week Sheiko plan I am running. The first two weeks are pretty brutal in that they have 2 sessions per day, but I am opting to combine them into one session, and then do all prescribed accessory work after the main movements. Despite the percentages averaging out at 80-85% the workload seems daunting compared to the very low-volume 3-5-1 stuff I’ve done for the last 12+ months. I’ve always thrived on volume, though, so I am looking forward to the change of pace.
Moving on to the session - I arrived to the gym extra early since I figured I would need quite a bit more time than usual. This ended up not being really necessary as I finished everything in less than 120min. I blasted through the main flat bench and squat work in 50 minutes, then took my time with the rest of the exercises. I really enjoyed today’s workout. The volume is a blast, and everything was pretty easy. I threw in some ATG squats for the last few sets of squat work, just because. I contemplated doing some more extra stuff, but decided to stick to the plan and went to yoga. More benching on Wednesday, along with deadlifts.
Squat:
135×6x1
275×5x1
335×4x1
385×3x1
385×3x1
385×3x1
385×3x1
Bench Press:
135×12x1
180×5x1
215×4x1
250×3x1
265×2x1
265×2x1
265×2x1
265×2x1
Squat:
275×5x1
335×4x1
385×3x1
415×3x1
415×3x1
415×3x1
415×3x1
Bench Press:
175×5x1
215×4x1
250×3x1
285×2x1
285×2x1
285×2x1
285×5x1
Decline Bench Press:
175×4x1
215×4x1
250×4x1
250×4x1
250×4x1
250×6x1
Incline Bench Press:
185×8x1
225×8x1
245×8x1
225×8x1
Strict Straight-Leg Good Mornings:
135×8x1
135×8x1
155×8x1
175×8x1
+ power yoga (65min)
Duration: 185 minutes
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