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
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
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
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
‘extra workout’ consisting of movements from the Sheiko program that are scheduled during the main workouts. I will do these every Tues/Thurs.
Flat DB Flye:
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1
Dips:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1
JM Press:
135x10x1
135x10x1
135x10x1
135x10x1
135x10x1
Concentration Curl:
40x10x1
40x10x1
40x10x1
40x10x1
40x10x1
DB Hammer Curl:
40x10x1
40x10x1
40x10x1
40x10x1
60x10x1
70x10x1
+ stretching
Duration: 40 minutes
First workout of Sheiko #40, slightly modified to accommodate overhead presses. Exhausting workout.
Push Press:
95x12x1
135x12x1
150x5x1
180x4x1
180x4x1
210x3x1
210x3x1
240x3x1
240x3x1
255x2x1
255x2x1
255x2x1
240x3x1
240x3x1
Squat:
285x5x1
340x4x1
400x3x1
455x3x1
455x3x1
455x3x1
455x3x1
Floor Press:
195x5x1
230x5x1
265x4x1
265x4x1
265x4x1
265x4x1
265x4x1
Standing GMs:
135x5x1
185x5x1
225x5x1
275x5x1
225x5x1
Seated Leg Extension:
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1
305x6x1
+ stretching
Duration: 120 minutes
Decent shoulder workout, but my arms and shoulders were still pretty fried from Tuesday’s great pressing session. Kept volume pretty light so I’m not burnt out for the start of next week’s new training cycle.
Push Press:
95x12x1
135x12x1
165x5x1
195x3x1
225x1x1
250x1x1
260x2x1
225x4x1
Single-arm Overhead DB Press:
80x2x1
90x2x1
100x2x1
110x2x1
120x2x1
+ stretching
Duration: 40 minutes
This workout was pretty average. Energy levels were really low, and just wasn’t feeling it. Hit 550 on the squat, but was thinking about the clot in my calf more than anything. 550 was maybe a 95% effort lift and I knew I wasn’t going to hit a PR so I called it good. Wanted a PR on deficit sldls, but it just wasn’t there either.
Squats:
135x12x1
225x10x1
315x5x1
405x3x1
495x1x1
550x1x1
495x3x1
Deficit SLDL (bar @ ankle height):
225x5x1
315x3x1
405x2x1
475x1x1
500x1x1
Seated Leg Extension:
305x10x1
305x10x1
305x10x1
Lying Leg Curls:
100x10x1
100x10x1
100x10x1
+ stretching
Duration: 60 minutes
Great workout. Really encouraged to see pressing strength coming through after being in the dumps the last handful of weeks. PR’d floor presses, and was not far off (10lbs) on inclines, despite all the pressing before hand.
Floor Press:
135x12x1
185x10x1
225x5x1
255x3x1
285x1x1
315x1x1
335x1x1
355x1x1 (PR)
315x5x1 (PR)
Decline Bench Press:
225x5x1
275x2x1
315x1x1
340x1x1
Incline Bench Press:
225x2x1
250x2x1
275x1x1
300x1x1
310x1x1
315x1x1
Pec Flye Machine:
170x6x1
198x6x1
218x6x1
225x6x1
232x5x1 (PR)
Seated Chest Press Machine:
250x4x1
200x8x1
150x10x1
100x12x1
+ stretching
Duration: 70 minutes
Last week I was diagnosed with a blood clot in my right calf, so I skipped the rest of the week’s deload workouts and took it easy. With doc’s OK I decided to hit things hard today. Feeling really nauseous and generally sick from the blood thinner injection meds I had to use this weekend, I still managed to hit a 710 deadlift PR today. Awesome. Cruised the rest of the workout after that as I just didn’t have much left after that.
Deadlift:
135x12x1
225x10x1
315x5x1
405x5x1
495x1x1
585x1x1
655x1x1
710x1x1 (PR)
655x1x1
Conventional Deadlift:
405x3x1
455x3x1
Wide-grip Pulldown:
250x5x1
299x5x1
306x4x1 (PR)
CG Pulldown:
306x4x1
292x4x1
292x4x1
Wide-grip Pullups (3-finger grip):
bw x10x1
bw x10x1
bw x10x1
Single-arm Rope Lat Row:
53x10x1
53x10x1
53x10x1
+ stretching
Duration: 60 minutes