bench
1x3 190
1x3 200
1x3 215
1x2 230 paused
1x2 240 paused
1x1 275 paused
bench
3x10
rotator pulldowns
3x12
tri pushdown
2x20
squat
1x3 270
1x3 305
1x3 345
squats
5x10
gm
4x6
Had hard time finding depth. Think it’s time for a massage on the 'ol IT bands.
speed bench
8x3 135 + #40 chain
bb rox 4x6
When I have depth issues I find that if I warm up a bit more than normal it takes care of the problem.
dl (conventional)
1x3 285
1x3 325
1x3 365
deficit
4x6
db curls
2x20
Started Sheiko today. Jumped into day 3 with teammates as we prepare for Nationals in April.
Have goals of 425 squat, 300 bench, 450 DL
Squat
6x3 280 + 80# chains
Bench
2x3 190
5x3 220 1bd
2x3 230 3bd
Triceps
3x10
Abs
Hey, you’re doing Sheiko. Do tell, is this your first cycle? Which program are you doing?
[quote]cavalier wrote:
Hey, you’re doing Sheiko. Do tell, is this your first cycle? Which program are you doing?[/quote]
Cav, it was given to us by Nick Weite. He’s a friend of 22nd St Barbell. His brother Jason trains with us.
It’s a 9 week meet prep that he uses. I can’t argue with his results either.
sheiko week 1 / day 4
deadlift (reverse bands)
3x2 365
BB Row
4x6
Push Press
4x6
Good Morning (SSB)
5x5
And I get to squat again on Tuesday, lucky me :^(
sheiko, week 2, day 1
squat
5x5 285
Bench
3x2 230
5x5 205
Camber bar GM
5x5
Thursday’s workout might just end up killing me.
Hawkman, I’m confused. I did some Sheiko cycles last year, and your routine doesn’t look even close to that.
rumble roll, stretch, hot tub & food
on the advice of a training partner, have been downing 4k mg (4x1000mg) of vitamin C daily. Haven’t felt overly sore from the extra squatting and pulling that’s been going on.
Sheiko meet prep / week 2, day 2
Deficit DL (on 100# plate)
2x3 245
4x2 265
Incline press
5x8 135
DL
3x2 285
2x2 325
2x2 345
1x2 365
Meet prep/volume. Week 2, Day 3
Squats
6x3 285 + 80# chain
Bench
2bd 4x3 225
4bd 2x3 235
Tri Pushdown
3x6
Abs
Way to get at it today. Squats looked solid. Looking a lot stronger on the bench too. I think you are molding right into the sheiko program. Great job.
[quote]wyllie1 wrote:
Way to get at it today. Squats looked solid. Looking a lot stronger on the bench too. I think you are molding right into the sheiko program. Great job.[/quote]
Thanks Corey! I’ll always be a work in progress. It’s pretty easy to get motivated with the crew that’s been assembled at 22nd St Barbell.
meet prep/volume week 2, day 4
push press
4x6
speed dl, 1 minute rest
8x3 265
I really like this log and I can’t even pin point why…
I think in 10-15 years when I am done being a NOOB I want to be on this program.
meet prep/volume - week 3 / day 1
squat
5x3 325 (80% of prep max)
bench
2x1 245 paused (90% of prep max)
5x3 220 (80% of prep max)
floor press
6x3 225 (could’ve gone heavier but said fuggit)
I’m starting to gain a general dislike for anything remotely related to Russia.
Had good depth tonite…keep it up.