Extra calf workout
Standing calf raise
4x10, 120kg
then as a circuit…
One leg calf raise off block, +10kg
3x8
Lunge raise, +10kg
3x12
Toe raise
3x15, +10kg
Sled dragging
pallet +60kg, 60m
pallet +80kg, 60m - This last one was fucking hard, took me about 5 mins to finish
Legs are more wobbly than after a double squat day.
Sheiko #31, week 1 day 1
Bench
52.5kg x5
62.5kg x4
75kg 2x3
85kg 2x3
90kg 4x2 - These felt fast and easy. I think my bench is going up!
Squat
65kg x5
77.5kg 2x5
90kg 2,4,6,8,7,5,3 - Rest periods 1,1,1,2,2,2 mins. This was absolutely brutal.
Bench
52.5kg x6
62.5kg x6
67.5kg 4x6
DB press
5x10
Squat
65kg x5
77.5kg 2x5
85kg 4x4
Good Morning
50kg, 5x5
Holy fucking shit. Probably the hardest Sheiko session I’ve ever done.
Sheiko 31 week 1 day 2
Deadlifts to knees
85kg x4
102.5kg 2x4
120kg 4x4
Bench
52.5kg x5
62.5kg x5
75kg 2x4
80kg 2x3
85kg 2x2
90kg 2x1
85kg 2x2
80kg 2x3
75kg x4
67.5kg x6
62.5kg x8
57.5kg x10
52.5kg x12 - fucking hell what a huge pyramid
Rack pulls
102.5kg x5
120kg x4
135kg 2x3
155kg 4x2
Inverted rows
loads
Ab wheel
loads
Attached is a progress pic, taken today after rack pulls.
About 5’9.5", and around 180lbs.
Is your actual name Mr. Swole? XD
Damn man, the Egyptians don’t got shit on you with that big ass pyramid. 
Haha cheers man! My nickname at the PL club is Big D, although compared to them I’m microscopic haha.
wait wait wait… my pyramid is upside down. brb getting really fat
Sheiko #31 week 1 day 3
Squat
65kg x5
77.5kg x4
90kg 2x3
105kg 2x3
112.5kg 2x2
117.5kg 1x2 - This was 90% for a double and it felt pretty good
Bench
52.5kg x5
62.5kg 2x4
75kg 2x3
85kg 6x2
Close grip 2-board press
5x5, 80kg
Squat
72.5kg x5
85kg x5
100kg 4x4 - Felt fast and strong
Sitting GM
5x5, 60kg
Squatting started off weak but a fairly decent day today. Benching felt good.
Gonna start the 60-day PLP challenge today, adding a rep each day as laid out by Waterbury. Hopefully this will help balance out all the benching I do and stop my crackly shoulders lol.
Pull ups x10
Lunge x10
Pushup x10
I’m back at school now, so I’ve temporarily lost the use of a barbell, which has thrown a wrench in my training. Though hopefully, we should have a bar available by Tuesday 13th.
PLP:
11 pull ups
11 lunges
11 push ups
10, 11 ab wheel
Back day
Pull ups
5xF
Face pulls
4x12
One arm cable rows
25kg x10
35kg xF - 18 reps on right, then 20 on left. Done in a rest-pause fashion.
Tyre flips
about 30 flips, along with some light farmers walks in a circuit.
Just counted - I’ve logged 144 workouts since I started this log. haha
PLP
pull ups 2x6
close grip pushup/tricep extension kinda thing x12
Lunge x12
Ab wheel 2x6
Sheiko 31 week 2 day 1
Bench
52.5kg x5
62.5kg x4
75kg 2x3
85kg 2x2
95kg 2x1
102.5kg x0 - got persuaded to go for a new 1RM but stalled four inches off the chest.
Squat
67.5kg x5
80kg x4
95kg 2x3
110kg 5x2 - I just wanted to get through the session so these were short rest periods, 30-45 seconds
Bench
60kg x5
70kg x5
75kg 4x5
No assistance today, just wanted to get in and out. Pretty poor session tbh.
Have been unable to continue Sheiko so far due to equipment limitations again…
Continuing with PLP + abs, am now on 17 reps per day.
Leg Press
worked up to
190kg x20 - flat out set
Pull throughs
55kg x10
65kg x10
77kg x10
Calf circuit, can’t be fucked to write it out again
50 tyre flips.
One-arm DB push press
wu
5x5, 26kg DB
DB bench
3x10, 26kg DBs
Tricep pushdowns
5x5, 25kg
75 tyre flips.
On my 19-rep day for PLP.
Sheiko 31 week 2 day 2
Conventional Deficit Deads
85kg x3
102.5kg 2x3
110kg 4x3
Bench
52.5kg x6
62.5kg x5
75kg 2x4
80kg 2x3
85kg 2x2
90kg 2x1
80kg x3
70kg x5
60kg x7
Fly
5x10
Deadlift - conventional
95kg x3
110kg 2x3
127.5kg 2x3 - swapped to sumo - my conventional is total shit
145kg x0 - I can’t believe it, this didn’t even come off the floor.
Called it a day.
Back day
Pull ups
5x10
Heavy rows
up to 86kg for 2x5
Kroc row
26kg x40
Should have a barbell at school in the next few days, providing everything goes well. Getting really pissed off with this shithole gym… worst nightmare.
Sheiko 31 week 2 day 3
Squats
65kg x5
77.5kg x4
90kg x3
105kg x2
112.5kg 3x2 - last set, left hip strained. Not as bad as the other times though.
Overhead press / push press
40kg x5
50kg x5
55kg x3
60kg x3
Dimel deadlifts
5 or 6 x 10, 85kg
Close grip 1.5 board press
70kg x8
80kg 3x5
Meh. Getting annoyed with my performance my last few workouts. I’m getting an appointment with a sports masseuse to look at my hip - can’t have this happening every time I want to squat.
I’m coming clean - I’m totally sick of Sheiko and after my most recent injury, I decided to reconsider where I go before my meet in Nov.
I’ve found I simply can’t dedicate 2.5 hours to a workout three times a week, and the high squatting demand is not great on my hip.
I bought 5/3/1 for powerlifting, and charmed by it’s simplicity, I’ve switched.
So here it is, 5/3/1 is back again, with the powerlifting modifications.
Doing the pre-meet cycle so no max reps, but heavy singles after minimum reps.
3x3 week
Diesel Crew shouder warm up - this was great.
Bench
40kg x5
50kg x5
62.5kg x3
72.5kg x3
80kg x3
90kg x1 (85% of meet goal (105kg))
95kg x1 (92.5%)
Chin ups between all pressing sets.
Floor Press - tried these out today, they put the bar right in my sticking point. Keeping these on my bench day!
60kg x5
70kg x5
75kg x5
80kg x5
Chin ups - 25 more reps.
Done.
So much faster (50-60 mins) and much less to worry about. I love Wendler.
Good luck with the meet prep man…5/3/1 is pretty fun.
Cheers dude.
Tues 27
Diesel crew shoulder warm up x2
3x3 - Press. I had to substitute a one-arm DB press, but the numbers worked out almost exact so it was good enough.
20kg x3
24kg x3
26kg x3
Pull ups
5x8
BW dips
5x15
Face pulls
15kg, 5x15
Done in about 45 mins.
100 tyre flips.
I got turned away from the gym for not wearing school approved clothes. Fuck my school.