5/15 – Sheiko #40 – Session 8

Great deadlift session. Deadlifts have been difficult every session so far during this cycle due to all the constant soreness, etc, but today went real well. The routine called for 3 singles at 640 (90%) and I did a super easy triple the last set. Could have easily hit a rep PR, but wasn’t even thinking about it. I was pretty fried by the time I got to deads off boxes (plates), and those were brutal. Floor press was easy.

Deadlift:
135x20x1
225x12x1
315x5x1
355x5x1
425x3x1
495x3x1
570x2x1
640x1x1
640x1x1
640x3x1
570x2x1
570x2x1
495x5x1

Elevated Deadlift (bar raised ~4.25″):
460x5x1
535x5x1
605x4x1
605x4x1
605x4x1

Floor Press:
135x12x1
185x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
285x3x1
265x3x1
265x3x1
250x5x1
215x9x1
185x12x1

+ stretching

Duration: 120 minutes

5/14 – Extra

Nice quick extra day.

Flat DB Flyes:
40x10x1
45x10x1
55x10x1
65x10x1
65x10x1

Chins:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

DB Hammer Curls:
55x10x1
60x10x1
70x10x1
50x10x1
40x10x1

Cable Curls:
40x12x1
60x12x1
80x12x1
80x12x1
80x12x1

Preacher Curls:
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1

+ stretching

Duration: 30 minutes

5/10 – Sheiko #40 – Session 6

Brutal and exhausting. I’m beat. Hit everything I needed to, but it was a real mental battle.

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

Squat:
285x5x1
340x5x1
400x5x1
430x4x1
430x4x1
430x4x1
430x4x1

Seated GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1

Seated Leg Extension:
305x10x1
305x10x1
305x10x1
305x10x1
305x10x1

Wide-grip Push-up:
bw x8x1
bw x8x1
bw x8x1
bw x8x1
bw x8x1

+ stretching

Duration: 110 minutes

5/9 – Extra

Nice active recovery workout.

DB Flyes:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Rope Pushdowns:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

Single-arm Rope Extensions:
23x10x1
23x10x1
23x10x1
23x10x1
23x10x1

Concentration Curl:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

Rope Face Pulls:
60x10x1
60x10x1
60x10x1
60x10x1
60x10x1

DB Hammer Curls:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1

+ stretching

Duration: 30 minutes

5/8 – Sheiko #40 – Session 5

Good workout – not nearly as rough as Monday’s session was. First time doing deficit sumo deads in years – didn’t feel too bad. Was pretty toasted by the time I got to the heavy doubles from the floor and really had to grind the last few sets out.

Deficit Deadlift (standing on 100’s):
135x12x1
225x5x1
315x5x1
355x3x1
425x3x1
425x3x1
460x2x1
460x2x1
460x2x1
460x2x1

Deadlift:
425x4x1
495x3x1
495x3x1
570x2x1
570x2x1
570x2x1
570x2x1
570x2x1

Floor Press:
135x12x1
185x5x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
285x2x1
265x3x1
265x3x1
250x5x1
250x5x1
215x7x1
185x12x1

Leg Press:
470x5x1
560x5x1
650x5x1
740x5x1
830x5x1
920x5x1

Seated Cable Ab Crunch:
80x10x1
80x10x1
80x10x1
80x10x1

+ stretching

Duration: 120 minutes

5/7 – Extra

Good, quick filler workout.

DB Flyes:
45x10x1
65x10x1
75x10x1
85x10x1
85x10x1

CG Pulldown:
225x8x1
250x8x1
250x8x1
250x8x1
250x8x1

Extra-wide Wide-grip Pulldown:
200x8x1
200x8x1
200x8x1
200x8x1
200x8x1

BTB Pushdown:
80x12x1
100x12x1
140x12x1
160x12x1
160x12x1

EZ Curl:
75x10x1
95x10x1
115x10x1
135x10x1
155x10x1

+ stretching

Duration: 45 minutes

5/6 – Sheiko #40 – Session 4

This workout was absolutely brutal. The second week is always the hardest week (for me at least) when doing these Sheiko routines. Tons of DOMS, fatigue, etc from the previous week and the second week doesn’t let up. This was extremely exhausting.

Squat:
135x12x1
225x5x1
285x5x1
340x4x1
400x3x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1
455x3x1

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

Squat:
285x5x1
340x4x1
400x3x1
400x3x1
430x3x1
430x3x1
430x3x1
430x3x1

Standing GMs:
185x5x1
235x5x1
285x5x1
335x5x1
235x5x1

+ stretching

Duration: 120 minutes

5/3 – Sheiko #40 – Session 3

So ends week 1. Killer workout. Squats felt much better than on Monday. Overheads were nice and strong.

Squat:
135x12x1
225x5x1
285x5x1
340x4x1
400x3x1
400x3x1
455x3x1
455x3x1
485x2x1
485x2x1
485x2x1
485x2x1

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

ATG Squat:
315x5x1
370x4x1
430x3x1
430x3x1
430x3x1
430x3x1

Seated GMs:
185x5x1
225x5x1
275x5x1
325x5x1
355x5x1

CG Bench:
225x6x1
225x6x1
245x6x1
255x6x1
255x6x1

Overhead BB Extensions:
95x10x1
115x10x1
135x10x1
115x10x1
115x10x1

+ stretching

Duration: 140 minutes

5/1 – Sheiko #40 – Session 2

Brutal workout. My legs and back were feeling really sore for whatever reason today, which made deads pretty tough. Got it done though.

Deadlift:
135x12x1
225x10x1
355x4x1
425x4x1
425x4x1
495x3x1
495x3x1
570x3x1
570x3x1
605x2x1
605x2x1
605x2x1
605x2x1

Elevated Deadlift (bar raised ~4.25″):
425x5x1
495x4x1
570x3x1
570x3x1
640x3x1
640x3x1

Floor Press:
135x12x1
180x8x1
195x7x1
215x6x1
230x5x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
300x1x1
300x1x1
300x1x1
285x2x1
285x2x1
265x3x1
250x4x1
230x6x1
215x8x1
195x10x1
180x15x1

Standing Ab Crunch:
100x10x1
125x10x1
125x10x1
100x10x1
100x10x1

+ stretching

Duration: 120 minutes