Cheers man.
Tues 21st June
Bullshit training
DB bench
4x12, 26kg
Face pulls
5x10, 20kg
And other shit that isn’t worth logging.
Wanted to start Sheiko today but the barbell wasn’t available for use (after I convinced the school to buy one lol).
Thursday 23rd June
More bullshit training - can’t start Sheiko yet due to equipment limitations.
Leg press
some x some - 160kg
DB swings / snatches
some x some
Pull throughs - fantastic exercise, felt it loads in my hams
20kg x some
30kg x 15
40kg 4x10
50kg 2x10
GHRs
Some ab wheeling
Friday 24th June
SHEIKO 29!!
Week 1, Day 1
Bench press
50kg x5
60kg 2x4
70kg 2x3
75kg 5x3
Squats
62.5kg x5
75kg 2x5
87.5 5x5
Bench Press
50kg x5
60kg x5
70kg 4x4
DB Fly
5x10, 15lb DBs
Good Morning
5x5, 40kg.
Knee wrap (band) pull aparts x loads
1 hour 50 mins - there’s a lot of benching! Feels good, looking forward to getting stuck into this program.
Sunday 26th June
4:30 am
Sheiko 29, Week 1, day 2
Deadlifts to knee
80kg x3
95kg 2x3
112.5kg 2x3
120kg 4x3
Incline Bench Press
4x6, 50kg
Diamond grip, feet elevated pushup (replacing dips b/c I can’t do dips at home)
5x5
Rack pulls from below knee (lowest pin setting on my rack)
87.5kg x4
105kg x4
120kg 2x4
135kg 4x3
Lunge
5x5 per leg, +40kg
Sit ups
3x10
Took me 1 hr 10 mins - difficult workout very early in the morning. I feel better for it though - onwards and upwards.
4:30 AM!? That’s so cool, training early morning. 
Whoa and I thought I got up early to train you are super hardcore my friend!!!
Haha cheers guys, believe me I’m not going to make it a habit 
I just needed to get my training done before we left at 7:00 am to check out universities haha
Saturday 2nd July
Sheiko wk 1, day 3
Bench
w/u
50kg x5
60kg x5
70kg x4
75kg 2x3
80kg 2x2
75kg 2x3
70kg x4
60kg x6
50kg x8
Fly
5x10, 10kg plate per hand
Squat
w/u
62.5kg x5
75kg 2x4
87.5kg 2x3
95kg 5x3
Sitting Good Morning
5x5, 40kg
Band Face pulls
lots x lots
Band pull aparts
lots x lots
1 hour 30 mins. Due to crazy school schedules and university visits, I haven’t trained for 6 days. Not ideal but whatever.
Good training.
You’re still in school?
I just broke up yesterday (Saturday). England breaks up really late 
No kidding; I was out in mid-June, and that’s considered late around here! 
Do you have a three-month break over there like there is here?
It’s more like 2 months - early July to early September. FML lol.
Sheiko 29, week 2, day 1
Squat
60kg x5
75kg x4
87.5kg 2x3
100kg 5x2
Bench
50kg x5
60kg x4
70kg 2x3
80kg 5x3
DB fly - 15lb DBs
5x10
Push ups
5x10
Front Squat
55kg 2x3
70kg 2x3
75kg 4x2
Good morning - standing
40kg, 5x5
Done in 1 hour 50 mins. Glad I drank my rocket fuel pre-workout lol. Will be sore tomorrow.
Wed 6th July
Sheiko 29 week 2, day 2
Deadlift to knee
80kg x3
95kg x3
112.5kg 2x3
120kg 4x2
Bench
50kg x6
60kg 2x6
65kg 4x6
Fly
5x10, 10kg plate per hand
Deadlift from below knee
87.5kg x4
105kg x4
120kg 2x4
127.5kg 4x4
Lunge
5x5 per leg, 20kg plate per hand
1 hour 20 mins, done. Strangely enough, I wasn’t sore at all from Monday’s session. Might be adapting to the volume!! yay
Thu 7th July
Sheiko 29, week 2, day 3
Squat
60kg x5
75kg x4
87.5kg 2x3
100kg 5x2
Bench
50kg x5
60kg x4
70kg 2x3
80kg 2x2
75kg x5
65kg x5
55kg x7
Fly
5x10, 10kg plate per hand
Squat
62.5kg x5
75kg 2x5
87.5kg 4x4
Good Morning
5x5, 50kg
Had to do day 3 right after day 2 - going to a music festival over the weekend and I highly doubt my recovery is going to be optimal
Metallica, slayer, anthrax, megadeth, Biffy Clyro, Weezer, You Me At Six, Slipknot, Motorhead, Limp Bizkit, and more, in case anyone is interested and jelly haha
Been on a canoeing holiday so haven’t been able to train for the last 9 days or so. But on the bright side, lots of upper back work!
Wed 20th July
Sheiko 29, week 3 day 1
Squat
70kg x5
80kg x4
95kg - on the way down, my right hip popped. Same injury as weeks ago but on the other side. Hurts a lot and abandoned squatting. FUCK
Bench
50kg x5
60kg x4
70kg 2x3
80kg 6x3
Push ups
5x10
Flys
5x10
Pissed off.
Friday 22nd July
In order not to irritate my hip any further, I did all my deadlifting conventional tonight.
Sheiko 29, week 3 day 2
Deadlifts standing on block
80kg 2x3
95kg 2x3
105kg 4x3
Bench
50kg x5
60kg x4
70kg 2x3
80kg 3x2
85kg 2x2
80kg 2x3
Fly
5x10, 15lb DBs
Rack pulls from about 3in below knee
95kg x4
112.5kg 2x4
127.5kg 2x3
145kg 3x2 - These felt heavy. Conventional really taxes my lower back.
No lunges tonight.
Had a 10min ice bath and then a 10min very hot shower so we’ll see how I feel in the morning!
That sucks about your hip man. Good call on going conventional. Hopefully you’ll bounce back pretty quickly. Although if it has happened again, perhaps you may want to consider experimenting with some different squat stances at least until it gets better…see if they feel any better on the hips.
Still, good stuff up in dis bish.
Actually lol’d at the pic haha.
I think it may be an imbalance in my hip somewhere, seeing as it’s now happened to both sides… I might bring my stance in a bit. It seems to happen right in the hole when descending. Box squatting today instead of free squatting so we will see how it goes.
Sunday 24th July
Sheiko 29, week 3 day 3
Box squats - working off a max of 100kg
50kg x5
60kg x4
70kg 2x3
80kg 6x3
Bench
50kg x5
60kg x4
70kg 2x3
80kg 7x3
Fly 5x10
Press
5x4, 50kg
Good Morning
5x5, 50kg
Hip felt fine through the box squats.
Worked through my programming until my next meet. I will stay on Sheiko until the meet and most likely after that, so I may create a new log.
Anyway,
finish 29 > 37 > 30 > 31 > 32 > meet.
I’ve set myself a couple of targets before I allow myself to get into single ply gear. They are:
180kg squat
140kg bench
I will probably stick with Sheiko until my targets are met, then as I get into gear might switch to a Westside template.