Squat
165kg x 3 x 2 sets
185kg x 3 x 5 sets
165kg x 5 x 5 sets
Bench
97.5kg x 3 x 2 sets
105kg x 3 x 5 sets
Squat 185kg x 3, set 1
quat 185kg x 3, set 5
Bench 105kg x 3, set 1
Some recent shit.
Squat
195kg x 2 x 3 sets
Set 1:
Sumo deads
195kg x 2 x 3 sets
Upping training maxes to
235kg/130kg/235kg
Making that sumo look easy…put some damn weight on the bar! ha
Had to start light on it, and that’s why the training maxes are going up!
Holy mother of God.
Squat
165kg x 3 x 2 sets
190kg x 3 x 5 sets
180kg x 3 x 5 sets
Bench
82.5kg x 4 x 2 sets
95kg x 3 x 2 sets
110kg x 3 x 5 sets
95kg x 5 x 4 sets
Squat
190kg x 3, set 1
Squat
190kg x 3, set 5
Deads
140kg x 4 x 2 sets
165kg x 3 x 2 sets
190kg x 3 x 5 sets
210kg x 1 x 1 set
Bench
82.5kg x 4 x 2 sets
95kg x 3 x 2 sets
110kg x 2 x 2 sets
115kg x 1 x 2 sets
Was supposed to do drop sets, but didn’t have time.
210kg x 1:
Squat
165kg x 3 x 2 sets
190kg x 3 x 5 sets
165kg x 4 x 4 sets
Bench
82.5kg x 4 x 2 sets
95kg x 3 x 2 sets
110kg x 2 x 6 sets
190kg x 3 squat, set 1
set 5
Accessory
A1) BPA’s x Mini x 10 x 12 sets
A2) Pull ups x BW x x 5 x 5 double over sets, x 5 double under sets, x 2 neutral grip sets
DB Rows
95 x 10 x 3 sets
Chest Support DB Rows
55 x 10 x 3 sets
Front Squat Hold x 5 sets at 3 plates
Band Antitwist
DB Hammer Curl
DB Curl
Is this still Sheiko 37 that you’re repeating? If I was for some reason to do it, should I start with 29?
Nope, this last week was the first week of Sheiko 30. I went 37-30 this time, and will finish up with 32 before the meet. Upped training maxes from 228-135-228 in 37 to 235-135-235 in 30.
If you’re used to lots of frequency, I wouldn’t bother with 29.
Squat
165kg x 3 x 2 sets
190kg x 2 x 2 sets
212.5kg x 1 x 3 sets
190kg x 2 x 4 sets
Bench
95kg x 3 x 2 sets
110kg x 2 x 6 sets
212.5kg x 1, set 1:
