Decided to start things off a bit differently this cycle. I’m following Sheiko #39, but employing some Westside practices in my training. Lower volume for the big 4 work sets, but more intensity, and more instinctive training. Also adding in repetition effort and dynamic effort work, as I feel I am not as explosive as I would like in my lifts.
Today I would regularly have been set to do a handful of triples at 270 but I altered things a bit by hitting a triple with 265 and then doing a few sets @ 285. I was pretty pleased by how things felt considering these were the first real work sets I have done in over two weeks. Went back down to 250 for a rep effort set and hit a PR with 7 reps. Had a few more but I was not used to the effort and my legs started getting wobbly on me. Squats were OK – not feeling the most stable in the hole today, but I pushed things and hit some decent weights, considering everything. Finished with standard Sheiko assistance work.
Push Press:
135x12x1
175x5x1
215x4x1
250x3x1
265x3x1
285x1x1
285x2x1
250x7x1 (PR)
ATG Squat:
225x5x1
325x3x1
390x3x1
455x3x1
495x3x1
525x3x1
545x1x1
Flat DB Bench:
100x6x1
110x6x1
120x6x1
130x8x1
110x6x1
110x8x1
Wide-grip Pulldown:
186x10x1
186x10x1
186x10x1
186x10x1
186x10x1
Kneeling Rope Cable Crunch:
80x10x1
80x10x1
80x10x1
Pull-Aparts:
red band x30x1
red band x30x1
red band x30x1
Duration: 100 minutes