Tough workout. The lack of energy trend continues, but I ground this session out. Getting to about time for a deload!
Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x4x1
Wide-stance Squat:
240x10x1
375x5x1
425x4x1
490x3x1
545x3x1
575x3x1
575x3x1
Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1
+ stretching
Duration: 70 minutes
Decent workout. Very fatigued. Tried bench in lieu of floor press and it felt like crap, even while restricting my ROM to the same as I do on floor press.
Elevated Deadlift (bar raised ~4.25″):
135x12x1
225x10x1
315x5x1
425x4x1
495x4x1
565x3x1
565x3x1
640x2x1
640x2x1
640x4x1
Bench Press:
135x12x1
180x8x1
195x7x1
215x6x1
230x5x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
305x1x1
285x2x1
285x2x1
265x3x1
250x4x1
230x6x1
215x8x1
195x10x1
180x12x1
Conventional Deadlift up to the Knees:
355x4x1
425x4x1
495x3x1
495x3x1
Bicep Curl Machine:
50x10x1
75x10x1
100x10x1
100x10x1
100x10x1
100x10x1
88x10x1
75x10x1
62x15x1
50x20x1
38x40x1
+ stretching
Duration: 100 minutes
One of those easy but hard as hell workouts. Not much energy and still beat from Friday’s ME work.
ATG Squat:
135x12x1
225x5x1
285x5x1
340x5x1
400x5x1
400x8x1
400x3x1
400x7x1
400x2x1
400x6x1
400x4x1
Push Press:
150x5x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
240x3x1
240x3x1
240x3x1
210x5x1
210x5x1
210x5x1
210x5x1
210x5x1
Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1
Standing GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1
+ stretching
Duration: 100 minutes
Awesome session. I deviated a bit and did heavy wide-stance squats again and skipped ATG squats. Really felt like pushing things today and I ended up besting my previous wide-stance squat PR of 630 by 5lbs. Felt pretty easy so I went big. 675, 45lb PR! So close to 700 I can taste it. Inclines felt real good after despite being pretty damn tired. 295 for 4 with a few reps left. Close to a PR had I pushed it a bit.
Wide-stance Squats:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
585x1x1
635x1x1 (PR)
675x1x1 (PR)
585x3x1
Incline Bench Press:
185x4x1
225x4x1
255x4x1
275x4x1
295x4x1
275x4x1
255x4x1
225x4x1
Overhead BB Extensions:
95x10x1
115x10x1
135x10x1
155x10x1
175x10x1 (PR)
Single arm Bicep Curl Machine:
50x10x1
50x10x1
50x10x1
57x10x1
57x10x1
+ stretching
Duration: 100 minutes
Solid workout. Deads were hard after last week’s heavy pulls. Floor press was good.
Deficit Deadlift (bar at ankle height):
135x10x1
225x5x1
315x3x1
355x3x1
425x3x1
460x3x1
460x3x1
460x3x1
460x3x1
Deadlift:
460x3x1
535x3x1
605x2x1
605x2x1
605x2x1
605x2x1
Floor Press:
135x12x1
180x6x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
315x1x1
265x3x1
230x5x1
195x12x1
Flat DB Flye:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1
Wide-grip Pulldowns:
200x10x1
200x10x1
200x10x1
200x10x1
200x10x1
Kneeling Cable Ab Crunch:
80x10x1
80x10x1
80x10x1
Standing Cable Ab Crunch:
100x10x1
100x10x1
100x10x1
+ stretching
Duration: 120 minutes
Excellent workout. Everything felt nice and strong.
Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
270x1x1
270x1x1
270x2x1
225x5x1
225x5x1
225x5x1
225x5x1
195x5x1
ATG Squat:
285x5x1
340x4x1
400x3x1
455x2x1
455x2x1
455x2x1
455x2x1
455x2x1
Flat DB Flye:
45x10x1
45x10x1
45x10x1
45x10x1
45x10x1
Standing GMs:
225x5x1
225x5x1
275x5x1
275x5x1
275x5x1
Bicep Curl Machine:
75x10x1
100x10x1
100x10x1
86x10x1
86x15x1
75x15x1
62x15x1
50x30x1
+ stretching
Duration: 110 minutes
Great squat session. I tried wide-stance squats for the first time in quite a while and they felt very solid. Have a lot more in the tank, just need to get used to walking out/setting up/walking in before I go heavier.
Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1
Wide-stance Squat:
225x10x1
285x5x1
340x4x1
405x3x1
495x2x1
550x2x1
585x2x1
600x2x1
Seated GMs:
225x5x1
225x5x1
275x5x1
275x5x1
325x5x1
Dips:
bw x6x1
bw x6x1
bw x6x1
bw x6x1
bw x6x1
Overhead BB Extension:
95x10x1
95x10x1
95x10x1
95x10x1
95x10x1
+ stretching
Duration: 90 minutes
Nice session. After the 2 doubles @ 675 I was spent. Did one more set after that and was absolutely beat. Moved on to floor press, which felt super easy today. Went a little heavier than called for because things were feeling so smooth.
Deadlift:
225x12x1
315x6x1
405x3x1
495x1x1
585x1x1
675x2x1
675x2x1
585x4x1
Floor Press:
135x12x1
180x5x1
215x5x1
250x4x1
250x4x1
265x3x1
265x3x1
285x2x1
285x2x1
305x1x1
315x2x1
285x2x1
285x2x1
265x3x1
265x3x1
250x4x1
230x6x1
215x8x1
195x10x1
180x15x1
Pec Flye Machine:
150x10x1
150x10x1
150x10x1
150x10x1
150x10x1
Bicep Curl Machine:
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
75x10x1
50x15x1
Cable Crunches:
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1
120x10x1
+ stretching
Duration: 120 minutes
First workout of another Sheiko run. Not bad.
Push Press:
95x12x1
135x10x1
150x5x1
185x4x1
210x3x1
210x3x1
240x3x1
255x2x1
255x2x1
255x2x1
255x2x1
240x3x1
195x6x1
195x6x1
195x6x1
195x6x1
Squats:
285x5x1
340x5x1
400x2x1
400x4x1
400x6x1
400x8x1
400x7x1
400x5x1
400x3x1
Standing Oly GMs:
225x5x1
225x5x1
225x5x1
225x5x1
225x5x1
Klokov Press:
45x10x1
65x10x1
95x10x1
115x10x1
115x10x1
+ stretching
Duration: 120 minutes
#40 completed at last. What a grind of a month. Not sure if I’ll deload next week, or just jump into another Sheiko run. Feeling pretty beat up – Sheiko training while in a caloric deficit is brutal.
Push Press:
95x12x1
135x10x1
150x5x1
180x4x1
210x3x1
210x3x1
240x2x1
240x2x1
240x2x1
240x2x1
240x2x1
240x3x1
Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
485x2x1
485x2x1
485x2x1
455x3x1
455x3x1
Seated GMs (high bar):
225x5x1
255x5x1
275x5x1
275x5x1
275x5x1
Arm Curl Machine:
50x20x1
100x10x1
125x10x1
125x10x1
100x10x1
75x10x1
75x10x1
75x10x1
75x10x1
75x10x1
+ stretching
Duration: 120 minutes