3 day (Wednesday) % reps sets weight
1 Deficit deadlift 50% 3 2 242
60% 3 2 290
65% 3 4 315
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 2 3 204
85% 2 2 217
80% 3 2 204
3 Dumbbell fly 10 5
4 Deadlift from boxes 60% 4 1 290
70% 4 2 339
80% 3 2 387
90% 2 3 436
5 Lunge 5 5
1 Squat 50% 5 1 220
60% 4 1 264
70% 3 2 308
80% 3 6 352
2 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 7 204
3 Dumbbell fly 10 5
4 Press 4 5
5 Good morning (standing) 5 5
Early morning session. Went white water rafting and skydiving on the weekend, home at 100am Sunday into Monday… Still not fully recovered from lack of sleep, but this session was pretty okay nonetheless.
ALSO! Only one week until Sheiko 29 is complete!
Way to go finishin’ up your first sheiko shit!
Also, jealous of your fun sounding weekend.
YA WELL…I WENT TO THE grocery store, TOP THAT for fun, eh?!
LASTLY:
So what is the legal grip for bench pressing? I am currently training with index on rings. Is that too wide?
Nope, index finger is fine… but you bench wider than me hahahahaha. My raw bench is pinky on the rings. I start my shirted bench with index finger then move into ring for 2nd and 3rd attempts. Ummm index might be widest you can go. I think the ring has to be covered, so index must be widest.
Also, weekend was absolutely incredible.
HMM, do you think I should maybe bring my grip in a bit? I have long monkey arms, maybe that has something to do with it? I dunno.
I applied for my membership with the alberta powerlifting union like weeks ago and I still haven’t gotten anything in the mail back from them. I need a damn rule book, ha-ha.
That’s a completely legal grip, so not necessarily. Try bringing it in and see if you’re stronger. If you aren’t, don’t bring it in. Side note, if you start to have shoulder or pec issues, bringing it in can help with that.
Ahhh Ya can’t help you there. I always just get mine at the first meet of the year. lol I sound like I’ve done this forever… it’s been once. My one year anniversary will be soon 
PS: Sheiko 30 or 37? 30 looks a lot more fun and harder, but it also looks long as fuck. I’ve heard it regularly takes 2.5-3 hrs to finish a lot of the training sessions. I don’t have the time for that nonsense. Day 1 of 30 is bench squat bench squat. Day 2 is like deadlift bench for 13872193871987 sets and deadlift again.
Probably do 37 with increased maxes of 12.5 and 6.25
EDIT: Just looked at more of 30. Most days don’t seem as long as Day 1. If I can just find the time to do Day 1 it should be okay from there. So now 30 with no increases or 37 with increases. Hmmmmmmm
Also,
“the rules say that the bencher’s hands must be placed within a maximum 16inches from the centre of the bar (81cm in Europe). There must be a clearly visible mark on both sides to mark the widest authorised grip. The bencher can lay his hands anywhere within this width provided the aforementioned marks are covered by them (either by the little finger is he chooses a close grip or by the index for a large grip).”
So yaaa, usually the “visible mark” is the ring. Very rarely tape. It was tape at my last meet actually. Just cover that shit and you’re golden.
1 Squat 50% 5 1 220
60% 4 1 264
70% 3 2 308
80% 3 5 352
2 Bench press 55% 5 1 140
65% 5 1 166
75% 4 5 191
3 Dumbbell fly 10 5
4 Dip 8 5
5 Front squat 40% 5 2 176
50% 4 2 220
60% 3 3 264
6 Good morning (standing) 5 5
Two Sheiko 29 days left.
HAHA do 30! That sounds insane. Do 30 and then do 37…
P.S. I suck at advice giving.
Ahh I want to do 30, but the time commitment might not be present 
Rather, I wish it was, but it probably isn’t available. What a predicament. Fuck it, I’m doing 30 and I’ll just start it on a day where I have 3 hours I can spare at the gym. It’s decided.
Deciding factor: Week 2 Day 1 has a 90% day finally.
I might combine the squat and bench groups into one, so I don’t have to switch back and forth. Essentially the first two sets of the movements are warmups anyway, so I’ll just treat the top sets of the second group as a back off set of the first group Should save… 5 minutes.
1 Bench press 50% 5 1 128
60% 4 1 153
70% 3 2 179
80% 3 2 204
85% 2 3 217
2 Deadlift 50% 3 1 242
60% 3 1 290
70% 3 2 339
80% 3 2 387
85% 2 3 411
80% 2 3 387
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 4 179
4 Dumbbell fly 10 5
I can’t deadlift worth fuck without chalk. And I don’t own straps. Close to buying a car and can finally get back to my real gym <3.
Couldn’t get close to 410 for three doubles, so I worked on some sumo. Got a PR of 365 and called it quits. Not having a car is putting my deadlift back months lol. Bright note, this was the second last Sheiko 29. One more to go!
Ahhh next meet almost has an official date. End of July/Early August is as much as I know for now. I can probably do all of 30 and then 3 or 4 (4 is full) weeks of the peaking 32.
Extra workout
Band pull aparts:
Mini x 10 x 3 sets
DB Curls
25 x 10 x 3 sets
1 Squat 50% 5 1 220
60% 4 1 264
70% 3 2 308
80% 3 6 352
2 Bench press 50% 6 1 128
60% 5 1 153
70% 4 2 179
80% 3 2 204
85% 2 2 217
80% 3 2 204
70% 4 1 179
60% 6 1 153
50% 8 1 128
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3
That marks the last day of Sheiko 29. Thinking about a little deload for a few days before I start Sheiko 30 as the ol’ joints are starting to take a beating.
Extra Day -
DB Curls 3 sets
Straight bar curls 2 sets
Face pulls 4 sets
Band Pullaparts 5 sets
Band pushdowns 3 sets
Start of Sheiko 30. Was supposed to do this:
1 Bench press 50% 5 1 128
60% 4 2 153
70% 3 2 179
80% 3 5 204
2 Squat 50% 5 1 220
60% 4 1 264
70% 3 2 308
80% 3 5 352
3 Bench press 50% 5 1 128
60% 5 1 153
70% 5 5 179
4 Dumbbell fly 10 5
5 Squat 55% 5 1 242
65% 4 1 286
75% 3 5 330
6 Good morning (standing) 5 5
But instead I did only the squatting. When I got to 179 on the bench, I felt a massive strain in my left pec. Not fucking good. I’ll keep following the squat/deadlift portions of 30 while I work out this stupid left pec. Fuck.
Also, the meet has been moved to the second week of September (tentative still)
Extra-
Band Pull aparts
15 x 3 sets
Push ups to get blood flow into pec.
3 day (Wednesday) % reps sets weight
1 Deadlift 50% 4 1 242
60% 4 2 290
70% 3 2 339
80% 3 5 387
4 Deadlift from boxes 60% 5 1 290
70% 4 2 339
80% 3 3 387
90% 2 4 436
Pec rehab
Extra
Band pull aparts
Mini x 20 x 5 sets
Pushups for pec rehab (these might be too much intensity… I have no idea how to fix this thing)