Jan 2.
Bench Press
45 x 8
135 x 8
205 x 5
205 x 5
DB Rows
60 x 5
75 x 5
90 x 10
90 x 12
Tricep Pushdows (1 arm)
40 x 10
60 x 10
60 x 10
60 x 8
40 x 10
25 x 10
Bicep Curls
65 x 10
65 x 8
65 x 10
Rope hammer curls
60 x 10
60 x 10
60 x 4
40 x 4
25 x 6
a1)sitting wrist curls
80 x 10
80 x 10
a2) standing wrist curls (behind back)
80 x 10
80 x 10
reverse curls (w/wrist ext)
45 x 10
45 x 10
45 x 8
afternoon
1km run (slight uphill)
1 hill sprint.
JaN.3
squats
185 x 5
225 x 5
245 x 5
245 x 5
front squats
135 x 5
135 x 5
135 x 6
135 x 5
135 x 5
pistol squats
2 sets of 4
Seated calf raise
45 x 10
45 x 10
45 x 10
standing calf raise
185 x 15
185 x 12
185 x 15
hanging leg raises
4 sets of 5 or 6
swiss ball crunches
2 sets to failure
new goals for the new year.
i’m trying to get a job that require me to be 175 lbs. Currently i’m around 184. so i have to lose 9 lbs.
i would still like to get my deadlift up to 405, and the squat too. deadlift is closer.
bench press goal is still 275 and overhead press goal is still 205.
since i started this log, my deadlift has gone up 50lbs. squat went up 40 lbs. and the bench press went up 30lbs (or more). In about 4 months (if you minus the time it took me to get back to my old PR’s, and the time i was off with a broken/injured foot)?
Jan. 5
Overhead Press
95 x 5
105 x 5
115 x 10
DB OH Press
30 x 4s15
Side laterals
15 x 3s15
Barbell Curl
70 x 4s8
Rope hammer curl
70 x 4s12
a1)Behind back wrist curl
80 x 20
80 x 15
80 x 15
a2) reverse curl w/ wrist ext
45 x 8
45 x 8
45 x 8
Jan. 10
Deadlift
225 x 5
240 x 5
280 x 6
315 x 3 (wasn’t supposed to but i just couldn’t help myself)
Dumbell rows, supinated grip.
60 x 5
75 x 5
90 x 8
Smith machine bb rows
135 x 12
135 x 12
135 x 12
tried to do chins but was too weak 
hanging leg raises
4 sets of 6
1 set of 3
Jan. 11
bench press (started doing these with full pause at the bottom, much harder, made me feel weak)
135 x 5
165 x 5
185 x 8
Dips
4 x 10
pec deck flies
80 x 12
100 x 10
100 x 10
80 x 12
Tricep pushdowns
2 sets of 10 (can’t remember weight)
1 arm tricep pushdowns
2 sets of 10 at 40lbs
1 set to failure at 25 lbs
Pushups from ball
3 sets to failure
20
12
8
Jan 12.
1km Run.
2 Hill Sprints.
jan 13. turned 32 today 
squats
185 x 3
215 x 3
240 x 7 messed up the 5/3/1 progression here got my percentages wrong. at least i did more reps than last week!
front squats
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
seated calf raises
100 x 10
100 x 8
100 x 7
hack squat machine calf raises
90 x 15
90 x 15
90 x 12
forgot gym closed early today.
did some “bowflex” stuff
still leg deadlifts
200 x 20
260 x 20
260 x 20
Ab wheel rollouts
6
3
Kettle bell concentration curls
25 x 12
25 x 8
25 x 12
dumbbell concentration curls
15 x 20
15 x 11
jan 16
day 1 of sheiko #29
Bench Press (pause at bottom)
5x115
4x135
3x160
3x160
3x185
3x185
3x185
3x185
3x185
Squat
5x160
4x190
3x225
3x225
3x250
3x250
3x250
3x250
3x225
3x225
Bench Press (pause at bottom)
5x135
6x150
3x175
3x175
3x175
3x175
3x175
3x175
Flyes (on pec deck)
5 sets of 10
Good Mornings
5 sets of 5 at 135.
[quote]zenontheterrible wrote:
new goals for the new year.
i’m trying to get a job that require me to be 175 lbs. Currently i’m around 184. so i have to lose 9 lbs.
i would still like to get my deadlift up to 405, and the squat too. deadlift is closer.
bench press goal is still 275 and overhead press goal is still 205.
since i started this log, my deadlift has gone up 50lbs. squat went up 40 lbs. and the bench press went up 30lbs (or more). In about 4 months (if you minus the time it took me to get back to my old PR’s, and the time i was off with a broken/injured foot)?[/quote]
What kind of job has weight requirements?
Good gains over 4 months! Particularly on the bench. I’d be stoked if I could get the same results.
I also notice we are neck and neck on overhead press - race you to a set weight? haha
Are you doing 5/3/1 for all lifts, or a mix of lifting routines?
hey thanks for stopping by!
well the job is for forest fire fighting. the weight requirement has to do with the weight limits of how much helicopters can carry. there are 4 positions, 3 of them are under 200lbs (initial attack, unit crew, or parattack) and the fourth one is under 175 (rappattack). I’m glad for that because i don’t think i’m going to make the 175lbs weight limit (initially i thought they were all 175 until i did some further research). I also found out the 175lbs weight limit is with full gear on (like 10 pounds) so its not going to happen!
I will admit to having programming adhd. I did the squat program i described to you on the other log just before i started this log, then i got all crazy and started trying to do some chad waturbury stuff mixed in there and ended up with some crazy hodge podge routine. Then i did 5/3/1 for awhile but injured myself at work, and couldn’t really do any leg stuff for quite some time. after that i tried back on 5/3/1 but was all over the map with the assistance work. Then i started a dan john 40 day program called “even easier strength” and it worked really well but i got all program bored again after 2 weeks and started back on 5/3/1 after a couple of scattered workouts. AND NOW, my friend has challenged me to do Sheiko with him. and i accepted. so i did my first sheiko workout today… I promise to stick with the program at least until the cycle is done this time!! (each cycle is 1 month).
well 205 is a pretty lofty goal for me in the OH press. My current best is only 155!! (lbs). also, there is only an OH press in the sheiko program in one workout for the whole month! But i will still race you to 205lbs if you want. (I think thats like 93 or 94 kilos?)
jan 17
1.5 km run (afternoon)
3 hill sprints (evening)
almost blacked out on the last hill sprint (ugh).
Jan 18. - sheiko hates all that is human.
deadlifts (pause at knees)
3 x 185
3 x 220
3 x 220
3 x 255
3 x 275
3 x 275
3 x 275
3 x 275
Incline bench press
4 x 135
4 x 135
4 x 155
4 x 155
4 x 135
4 x 135
Dips
5
5
5
5 x 25
5 x 25
Rack Pulls (from knees)
4 x 205
4 x 235
4 x 275
4 x 275
3 x 315
3 x 315
3 x 315
3 x 315
Lunges
35 x 5
45 x 5
45 x 5
45 x 5
35 x 5
Ab wheel rollouts (from knees)
Jan 20.
bench press
115, 1x5
140, 1x5
160, 1x6
175, 2x3
185, 2x2
160, 1x4
140, 1x6
Flyes (pec deck)
100, 10x1
110, 10x3
100, 10x1
Squat
160, 1x5
190, 1x4
225, 2x3
235, 6x3
Good Mornings
135, 5x5
Jan. 23
Three sprints in snow. (afternoon).
4 Hill sprints (evening).
deadly.
[quote]zenontheterrible wrote:
hey thanks for stopping by!
well the job is for forest fire fighting. the weight requirement has to do with the weight limits of how much helicopters can carry. there are 4 positions, 3 of them are under 200lbs (initial attack, unit crew, or parattack) and the fourth one is under 175 (rappattack). I’m glad for that because i don’t think i’m going to make the 175lbs weight limit (initially i thought they were all 175 until i did some further research). I also found out the 175lbs weight limit is with full gear on (like 10 pounds) so its not going to happen!
I will admit to having programming adhd. I did the squat program i described to you on the other log just before i started this log, then i got all crazy and started trying to do some chad waturbury stuff mixed in there and ended up with some crazy hodge podge routine. Then i did 5/3/1 for awhile but injured myself at work, and couldn’t really do any leg stuff for quite some time. after that i tried back on 5/3/1 but was all over the map with the assistance work. Then i started a dan john 40 day program called “even easier strength” and it worked really well but i got all program bored again after 2 weeks and started back on 5/3/1 after a couple of scattered workouts. AND NOW, my friend has challenged me to do Sheiko with him. and i accepted. so i did my first sheiko workout today… I promise to stick with the program at least until the cycle is done this time!! (each cycle is 1 month).
well 205 is a pretty lofty goal for me in the OH press. My current best is only 155!! (lbs). also, there is only an OH press in the sheiko program in one workout for the whole month! But i will still race you to 205lbs if you want. (I think thats like 93 or 94 kilos?)[/quote]
Cheers for the explanation - it was all sounding a bit discriminatory before! 200lb sounds like a much easier bodyweight to maintain while gaining muscle and not watching your diet too closely. Although I guess that includes gear too.
Wow your program ADHD is even worse than mine was. 5/3/1 actually cured mine, although the recent deadlift issues are testing my patience. I think what I love about 5/3/1 is the flexibility particularly in the assistance work. Although I have somewhat nullified that by switching to full body template haha.
205lbs is indeed 92kgs - would be a fairly epic lift. I think my best ever (single) was 70kgs, which is right there with yours. However I am heavier than you so don’t have any excuses… Perhaps we should reconvene the challenge next time you switch to a program that includes more OHP - check in with you in 2 weeks? =)
haha ok. I’m going to need 2.66 weeks to finish this program first. then another week to retest my maxes.
so far i really like this program, its killer actually. but after i finish this month i’m probably going to do something different, the only reason being that this program neglects the back and the bicep area’s, and those are by far my two weakest links!
i’ve also started a ultra low carb diet on monday so we’ll see if my lifts suffer this week.
so far today they didn’t, but i needed more recovery time between sets, and definitely FELT weaker, even if i wasn’t. First cheat evening will be in 8 days (from start), on tuesday next week.
Jan 24.
sheiko # 29,
week 2, day 1
Squat
160, 1x5
190, 1x4
225, 2x3
250, 5x2
Bench Press
115, 1x5
140, 1x4
160, 2x2
185, 5x3
Pec deck flyes
5 sets of 10, 100lbs
Pushups
5 sets of 10
Front Squat
140, 3x2
175, 3x2
190, 4x2
these were hard
good mornings
135, 5x5
these hurt a bit.
concentration curls
25, x13, x14, x10
15, x15, x15, x14
Jan. 26
did week 2 day 2 today
i died.
i must be some sort of zombie.
10 min cardio
Deadlift w/double pause
18513
22513
25523
27542
Bench press (paused)
9516
14036
15046
Flies (pec deck)
100 *5 sets of 10(ish)
Rack Pull (I HATE RACK PULLS)
20014
24014
27524
29524
Ego Pulls (I failed on the last set so i raised the pins to finish)
29524
Lunges
3555
10 mins cardio.
CARDIO WAS A BAD IDEA.