Week 6 Day 3
Bench
205 X 3
245 X 3
315 X 3 X 2
345 X 2 X 8
Good Morning
225 X 5
275 X 5
315 X 5
365 X 5
405 X 5
Cable Rows with 40 lbs. just focusing on my shoulders for prehab.
As usual pretty shitt Wednesday. Wendsdays are alwasy rought because it is the third straight day in a row. Can’t wait for Friday. I’m off Thursday.
Week 6 Day 5
Once again another awesome Friday.
Bench
205 X 3
245 X 3
315 X 1
365 X 1
405 X 1 X 2
415 X 1
425 Miss - I should of hit this!
435 X 1
365 X 2 X 3 paused
345 X 2 X 3 paused
I Will deadlift later tonight. I had to sneak this workout in over lunch.
Well 6 weeks in and I already hit my goal of a 435 pound bench. That is a 20 pound increase since I started. I wouldn’t say I smoked the lift but I definatly hit it pretty strong. Definatley as strong as 415 when I started. I missed the lift before it because the benches at my gym suck and I nailed the jay hook on the way out and it totally threw me off.
So, I got pissed off and threw ten more pounds on the bar and got’er done! My weak point is my triceps right now. If I can just get them up to speed I should have another 20 or so more pounds in me. Its a funny thing to because when I started my triceps were my strong point by far. I could 2 board press 450+ with not much of a problem.
I think the next time through this program i am going to make sure to add some board presses and or bands. Also, it is important to note that it was almost impossible for me to do any direct tricep work for the last 4 weeks because of minor tendonitis in my elbow.
Week 6 Day 5 Workout 2
Deadlift
135 X 3
225 X 3
315 X 3
405 X 1
495 X 1
530 X 1
450 X 2 X 2
405 X 3 X 2
Wow! Looks like I exceeded my deadlift goal by 5 lbs. That is pretty good because I thought I half assed it on my squats and deadlifts this training cycle. I would like to test my squat but after hurting my knee at the beginning of last week I don’t want to risk it until my wraps and belt arrive from Inzer.
Week 7 Day one
Bench
205 X 3
245 X 3
315 X 1
365 X 1
525 static hold
435 X 1
440 X 1 Smoked it!
455 MISS - I got a little greedy here! But at least I budged it to about 2 board level.
445 MISS - I could hit this fresh!
365 X 2 Paused
375 X 2 Paused
385 X 2 Paused
395 X 2 Paused
405 X 2 Paused
440 is a PR and 405 for two smooth reps paused has never felt easier. I have never even done 405 for 2 not paused. I have 405 for a tripple in me for sure probably 415. So that means I could probably tripple my old max. But we will never know because it is time to go light for a while.
Squat
225 X 3
315 X 3
405 X 1
455 X 1
495 X 1
550 X 1 (depth may have been a little high) My knee is still acting funny! Still not too shabby for no belt or wraps.
That’ll do it for the Sheiko experiment. I am very pleased with the results. I put 25 lbs on my bench 30 lbs on my deadlift and 100 lbs on my squat. Remember though my squat estimate was way lower and I am still not close to a pr. So do not read this and think that I’m saying this program will put 100 lbs on your squat. It would probably be more in line with the deadlift numbers if I had been squatting heavy before I started the program. But with that being said I do think I half assed the squats and deadlifts and next time around I will give them the attention they deserve. I just didn’t have the work capacity this time around.
I’m going to take it easy for the rest of the week and then start over again next week. I do think I will modify the program the second time around so that every monday I will hit 90% for at least a couple of singles. I know 90% is supposed to be a big deal but I can recover from it just fine. I want to keep my groove with singles fresh. 405 felt like a ton of bricks when I first tried it a couple of weeks ago and it wasn’t that it was too heavy I just lost my skill for doing singles.
For those that contributed thanks for the input! I hope you get something out of reading this. The reason I did the log was because I was curious about the program and I couldn’t find a log on the net where the person actually finished the log and the program.
great log…glad it worked out for you.
thats awesome. Thanks for taking the time to post. I was also very curious with what this program could do.
I also really appreciate you taking the time to post it.
take care
Collin