Cheatin' The Reaper One Day At A Time

Training Over 35 Lifter
581

squats

5x5 no belt. weight was insignificant. finally cleared by doc to train. was great feeling to not need belt due to discomfort. FU hernia. will add more weight to bar and expect to be fully training @ 4 weeks.

582

Good to see you are training again and ready to kick some ass on the iron. Thanks for the post. I haven’t seen the Sheiko 9 week program. Is there a template to find so I can train for my next contest with that layout? I’m going to look for it because my body is responding well to the Sheiko-destroy my body lifting way.

583

KB OHP
3x10

Bench
3x10

BB Row
3x10

Lat Pulldown
3x10

Tri Pushdown
3x10

584

DL

5x5 felt good for 1st session DL post surgery. Haven’t given them the respect they deserve (in the past).

snatch grip stuff/block pulls some x some

585

Did you get the PM I sent with my email?

586

bench

5x5 this is where I lost the most strength

2x10 lighter than 5x5

587

Messaged with administrator and was told there are problems with the PM system. Awaiting corrective action.

588

squats

5x5 (40# more than last week)

2x10

will do 5x5 again next week and try to roll into what I was doing prior to the surgery.

589

Kettlebell OHP
3x10

Bench
3x8

Fat bar rows
3x10

Lat Pulldown
3x10

Tri pushdown
3x10

Band pressdown
100

590

DL
3x5 315
2x5 335

4" Block
1x5 355
1x3 385

I’ll take it 5 weeks out of surgery.

591

Bench
4x6

BB Row
3x10

Lat Pulldown
3x10

Skull crusher
3x10

Band pressdown
100

592

A little over 4 weeks post hernia surgery. 1st day back at “training”.

Training maxes have been lowered. Will adjust up in the coming weeks.

Squat
1x3 205
1x3 240
1x3 270
Felt light

SSB squat
3x10

Camber Squat
3x10

RDL
3x10

Felt good to actually do something mildly productive.

593

KBOHP
5x10

Bench
3x10

BB Row
3x10

Lat Pulldown
3x10

Tri Pushdown
3x10

Band Pressdown
100

594

Deficit DL
3x5

Snatch Grip DL 4" Block
3x8

Camber GM
3x8

KB Swings
3x12

595

Bench
1x6

BB Row
1x10

Lat Pulldown
1x10

Skullcrusher
1x10

DB Curl
1x10

Band Pressdown
100

596

I found a 9 week Sheiko template but I decided to go with the Sheiko 5 week competition plan.

597

Squat
3x5

SSB Squat
2x10

Camber Squat
3x10

RDL
3x10

598

OHP

1x10
KBOHP
Bench
BB Row
Lat Pulldown

Band Pressdown x 100

599

dl
3x3 4" block pulls

front squat
3x10

short on time

600

bench
3x5 +3

bb rows
3x10

lat pulldown
3x10

skullcrusher
3x10

band pressdown
100