Week 2 Day 3
Squat
BWx20
BWx15
135x10
235x5
285x4
330x3 / 2 sets
375x3 / 5 sets
Bench
135x10
195x5
230x4 / 2 sets
265x3 / 5 sets
Narrow Bench
185x10
190x10 / 3 sets
195x10
Squat
135x10
235x5
285x4 / 2 sets
330x4 / 4 sets
Hack Squat
135x5
225x10/ 3 sets
You’re a stud sticking to this program! I’d be looking for the door after the second exercise.
[quote]ecogenx wrote:
You’re a stud sticking to this program! I’d be looking for the door after the second exercise.[/quote]
Got to admit. On that second round of squats, I’m starting to think I don’t like lifting. Lol.
Checking in to see how its going. Do you get real sore from all the volume? Have a good week.
I’ve been thinking about giving Sheiko a go starting in mid-May (when I am done with my present training program).
I’ll have 9 weeks between the end of my current training program and going on vacation for two weeks (in NH and Boston actually). I figure I can use that for two Sheiko blocks and then test my maxes.
I already train full body and squat 3x per week (more if you want to include the 3 GTG/GPP/Restorative squatting I do on my “off” days). Even so, I think I might do the beginners program for the first 4 weeks (#29 I think) and then go to #37.
Including the 2 weeks of vacation (in which I will have access to a gym), I will have exactly 13 weeks before my next vacation. I might just give the 13 week Smolov squat cycle a go. I’ll use the two week vacation as my 2-week ramp up period period before jumping into the first 4 week period of the Smolov, then the 2 weeks of switching, then 4 more weeks on Smolov, followed by the testing week.
I think I may do Smolov Jr. for the bench (in a separate workout) at the same time. Anyway, that is my plan for right now… but first I gotta get through with my present training program.
Great looking numbers, Danjo!
Back from the dead. Through April I was stressing out A LOT! I was scheduling my finals two weeks early because nursing school started May 4th. I was trying to finalize stuff for the start of nursing school and preparing for the USAPL New England’s.
At some point Sheiko was just grinding me down vs building me up. I figured that trying to do the meet was going to be too difficult seeing my focus was on school. It has been stressful just making the decision on career change.
Then school started and I got THE FLU. Good thing I didn’t sign up for the New England’s b/c it fell during my flu. Didn’t move for a week, and didn’t think about the gym for another three weeks after. Training has been very sporadic, trying to play catch up in an accelerated program. I have to keep my training short and sweet. No Sheiko during school, b/c one training session and I’m too spent to do any studying for the rest of the day.
Hope all is well with everyone.
Did two weeks of getting back into the swing of things. That flu hit my lungs really hard and my work capacity took a beating. Each day my shortness of breath improved and I feel better. Now to get organized.
Week 1 Day 1
Bench
135x10 / 2 sets
185x3
210x5
240x5
270x6
Incline DB Bench
50’s x 20
55’s x 18
Bent Row
95x10
135x8
145x12
165x10
185x10
195x8
Rear Delt Machine
45x20
55x15
60x11
60x10
BB Curl
40x15
50x12
60x10
Week 1 Day 2
Deadlift
135x10
225x4
295x5
340x5
385x9 (used straps. My hands were sweaty and I forgot my chalk)
Split Squat
135x12+12
185x10+10
Snatch Grip RDL
135x20
155x20
Nice sessions danjo.
I thought you were dead. Glad to see you back. I have huge respect for you going back to school, training and having a family all at the same time. I couldn’t do it.
Nice to have you back.
Thanks guys, it is nice to be back. I think any of you could do what I am doing. Military, education, everything aside, powerlifting has been the most beneficial of teaching me time management. Also I couldn’t do this this without my sugar mama and fiscal discipline.
After that bout of swine flu, I did question my mortality. To be healthy one day and have a temp of 104.4 the next was very scary.
I have no plans on competing until I am done with school.
Week 1 Day 3
Before training went for a brisk 45 min walk with the Mrs.
Military Press
95x10
115x5
135x5
155x9
1 arm DB-SOHP
35’s x 12+12
40’s x 10+10 / 2 sets
20’s x 18
Lat Pull-down
120x12
130x10
140x8 / 2 sets
Face Pull
25x15 / 3 sets
Tricep Push-down
#6 x 20
#7 x 17
Hammer Curl
25’s x 15
30’s x 12
Week 1 Day 4
Squat
Bar x 20
135x10
225x4
275x5
320x5
360x7
High Bar Narrow squat
185x12 / 3 sets
DB Bulgarian Split Squat
35’s x 10+10 / 2 sets
Week 2 Day 1
Bench
135x10 slow
135x10
185x5
225x3
255x3
285x4
Narrow Bench
155x15
165x12
175x10
Bent Row
135x5
155x12
175x10
195x8 / 2 sets
HS High Row
90x20
140x15
180x10
BB Curl
45x15
55x12
65x10
B2
Deadlift
45x20
135x10
225x5
275x1
315x3
360x3
405x7
RDL
225x10 / 4 sets
Hack Shrugs
185x10 / 4 sets
C2
Military Press
45x15
95x10
135x3
150x3
165x7
1-arm DB-SOHP
35’s x 12+12 / 4 sets
Chins
BWx3 / 6 sets
BWx2
Tricep Push-down
#7 x 15 / 2 sets
Hammer Curls
30’s x 12 / 2 sets
D2
Squat
45x20
135x10
225x4
275x1
295x3
340x3
385x6 It could have been 7. I was thinking 4, but at 3 I’m thinking there is no way I’m stopping at 5.
Narrow stance High Bar Squat
205x10 / 3 sets
Push Jerk
135x10 / 3 sets
A3
Bench
135x10 slow
135x10
185x3
235x5
265x3
300x3 Ugly, slightly twisted, couldn’t stay tight, but I kept my feet and butt down.
DB Incline Bench
60’s x 12
65’s x 10
65’s x 15
Bent Row
135x5
165x10 / 5 sets
Bent Laterals
15’s x 12
15’s x 10 / 2 sets
BB Curl
30x5
55x10 / 2 sets