1/31 – Sheiko – Session 15

OK workout. Push presses went fine, and I was able to throw in an extra rep on the last set. Mostly grinding presses,with no real leg drive today. I think the extra single between the 245 and 280 jump helped a lot. Moved on to squats and bailed after doing my first double @ 510. Was supposed to do 3 more, but I could feel the right-side of my low back tightening up so I stopped. On my last squat rep on Monday I had a sharp back spasm there and, while it did not affect deads on Wednesday, I could feel it tightening today. Better safe than sorry. Inclines were sluggish, due to the hard overheads.

Push Press:
135x10x1
175x3x1
210x3x1
245x3x1
265x1x1
280x2x1
280x2x1
280x2x1
280x2x1
280x3x1

ATG Squat:
320x3x1
385x3x1
450x3x1
510x2x1

Incline Bench Press:
225x4x1
255x4x1
255x4x1
255x6x1

Flat DB Flyes:
55x8x1
55x8x1
55x8x1
55x8x1

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

+ stretching

Duration: 80 minutes

1/29 – Sheiko – Session 14

Nice day in the gym. Deads felt real explosive and bench went great. Long, long pauses on the singles and they all moved fast. Felt good to have a lower volume day.

Deficit Conventional Deadlift (bar @ ankles):
135x10x1
225x3x1
315x3x1
375x3x1
405x2x1
405x2x1
405x2x1
405x2x1

Conventional Deadlift:
435x3x1
495x2x1
495x2x1
530x2x1
530x2x1

Paused Bench Press:
190x3x1
225x3x1
265x3x1
300x2x1
320x1x1
320x1x1
320x1x1
300x2x1

Wide-grip Pulldowns:
157x8x1
170x8x1
170x8x1
170x8x1

Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
50x10x1

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

+ stretching

Duration: 80 minutes

1/27 – Sheiko – Session 13

Lucky number 13. This session sucked. Not for a lack of strength or anything, but I just lacked focus and drive today. Was supposed to hit 280 for 5 triples on overheads, ended up doing 3,2,3,3,2, for whatever reason some of the sets were brutal, others cake. I am thinking I might need a warmup set or two between the 245 and 280 jump. Squats were OK. Got the scheduled sets but my right hip is still acting up. I am about 99% positive it has to do with my lowering my drum throne 15″ a few weeks ago, which really makes me use way more hips/glutes when playing. Need to lay off the drum sessions and let my hip recover/rest up. DB bench and inclines were easy.

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

ATG Squat:
350x3x1
415x3x1
480x2x1
545x1x1
545x1x1
545x1x1
545x1x1
510x2x1

Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x10x1

Incline Bench Press:
230x8x1
230x8x1
230x8x1

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

Forearm Curls:
45x50x1
45x50x1

+ stretching

Duration: 120 minutes

1/24 – Sheiko – Session 12

Just killed this workout. Last night I could barely fall asleep my low back was so tight and cramped, assuming from the conventional deads which do not help my already fatigued core from all the volume Sheiko calls for. Was not sure I would be able to even lift today, but I managed to focus and pound out everything I needed to, and then some. Push presses were solid, and went for reps on my last set with ease. ATG squats yielded a new beltless PR effort, with 2 singles @ 575. I had to skip sumo sldls again, due to the low back being so sore, but I am still pleased with this workout.

Push Press:
135x10x1
175x5x1
210x4x1
245x3x1
265x2x1
265x2x1
265x2x1
265x2x1
265x5x1

ATG Squat:
320x3x1
385x3x1
450x2x1
510x1x1
575x1x1 (beltless PR)
575x1x1 (beltless PR)
450x5x1

Flat DB Flyes:
60x8x1
70x8x1
80x8x1
90x10x1

Single-arm DB Hammer Curls:
60x10x1
70x10x1
80x10x1
90x10x1

Standing Rope Cable Crunch:
80x10x1
80x10x1
80x10x1
80x10x1

Tricep Cable Pushdown:
80x10x1
80x10x1
80x10x1

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

+ stretching

Duration: 90 minutes

1/22 – Sheiko – Session 11

Not a bad workout. Deadlifts were slow due to being hit hard by DOMS from Monday, but got everything I was scheduled to without any real difficulty. 3-board bench was pretty easy, and finished pressing with some good incline work.

Conventional Deadlift:
135x12x1
225x5x1
315x3x1
375x3x1
435x3x1
495x2x1
560x2x1
560x2x1
495x2x1
495x2x1
495x3x1
435x3x1

3-board Paused Bench Press:
135x10x1
205x3x1
245x3x1
280x2x1
280x2x1
320x1x1
340x1x1
355x2x1
355x2x1
265x6x1

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

OH BB Extension:
95x8x1
115x8x1
115x8x1
95x10x1

Dips:
bw x8x1
bw x8x1
bw x8x1
bw x12x1

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

+ stretching

Duration: 90 minutes

1/20 – Sheiko – Session 10

Strong session today – much better than how I felt all last week. Push presses were pretty easy and squats were very fast. Probably the fastest I’ve moved 480 yet.

Push Press:
135x10x1
175x3x1
210x3x1
245x3x1
265x2x1
265x2x1
265x2x1
265x2x1
265x2x1

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

Flat DB Bench:
110x8x1
110x8x1
110x8x1
120x12x1

Kneeling Cable Ab Crunches:
80x10x1
120x10x1
126x10x1
120x10x1

+ stretching

Duration: 85 minutes

1/17 – Sheiko – Session 9

Tough session. Push presses were easier than Monday, but still pretty difficult. Squats were rough – having some hip soreness which is probably due to the switch to conventional pulls the last 3 weeks. Cut volume a bit on squats. Inclines felt real nice, and I hit a new 5rep PR there. Finished off with some light flyes and some forearm work (been having some tendonitis flareups).

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

ATG Squat:
320x3x1
385x3x1
450x3x1
510x3x1
545x1x1
545x1x1
510x3x1

Incline Bench Press:
225x5x1
255x5x1
275x5x1
290x5x1 (PR)
280x6x1

Flat DB Flyes:
60x8x1
60x8x1
60x8x1
60x8x1

Bicep Curl Machine:
75x10x1
75x10x1
75x10x1
75x10x1

Forearm Curls:
45x50x1
45x50x1

Reverse DB Curls:
20x50x1

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

+ stretching

Duration: 100 minutes

1/15 – Sheiko – Session 8

Much better workout today than the last few. Deads were all really easy – nice and explosive. Those paused deads really smoke the lower back. Bench went surprisingly well, considering how achy things felt today. Close grip still feels like crap on my shoulders so I only did a few light sets.

Deficit Conventional Deadlift (bar @ ankle height):
135x10x1
225x3x1
315x3x1
375x3x1
435x2x1
435x2x1
435x2x1
435x2x1

Paused Conventional Deadlift (pause at knees, then lockout):
495x2x1
495x2x1
495x2x1
495x2x1
435x3x1

Paused Bench Press:
135x10x1
185x5x1
225x4x1
265x3x1
300x3x1
320x1x1
335x1x1
335x1x1
335x1x1

CG Bench Press:
225x8x1
245x8x1

Reverse CG Bench Press:
135x8x1
185x8x1
185x8x1

OH DB Extension:
75x8x1
100x8x1

CG Pulldown:
150x8x1
200x8x1
200x8x1
200x8x1

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

+ stretching

Duration: 100 minutes

1/13 – Sheiko – Session 7

This was absolutely brutal. Every set on push presses was a grind, and squats were just terribly hard. Feeling very overtrained at the moment.

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

ATG Squat:
320x3x1
385x3x1
450x3x1
510x2x1
510x2x1
510x2x1

Flat DB Bench:
110x8x1
110x8x1
110x8x1
110x10x1

Incline Bench Press:
225x8x1
255x8x1
225x8x1
225x8x1
225x12x1

Cable Rope Face Pulls:
40x12x1
70x12x1
80x12x1
80x12x1
80x12x1
80x12x1

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

+ stretching

Duration: 100 minutes

1/10 – Sheiko – Session 6

This session was just plain old tough. Do not know if I am fighting off something, not rested enough or hydrated enough, but I was light-headed and dizzy and overheating this entire workout. Very sore, but that is how I should be feeling at the end of the first two weeks of this cycle. Only made it through my first 2 of 5 triples on squats @ 480 without wraps. My back was just too fried from deads on Wednesday and I did not want to let my form start going awry. Put on the wraps and finished things off. Push presses felt OK – achy like everything else. Bench press was tough, but inclines felt OK. Strange how that works out.

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

ATG Squat:
320x5x1
385x3x1
450x3x1
480x3x1
480x3x1
480x3x1
480x3x1
480x3x1

Sumo SLDL:
225x5x1
275x5x1
325x5x1
375x5x1
425x5x1

Paused Bench Press:
185x5x1
225x4x1
265x3x1
300x2x1
300x2x1
300x2x1
280x2x1
280x2x1

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

Seated Bicep Curl Machine:
100x8x1
100x8x1
100x8x1

Tricep Extension Machine:
125x8x1
150x8x1
150x8x1
125x8x1
125x8x1

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

+ stretching

Duration: 120 minutes