19/4/2013
Box jump
33"x1x5
Squat
315x1
Bench press
225x2-bit tired
add slingshot
275x1
300x2-this felt decent
245x8
CGBP
185x10
Deadlift
405x1
460x1-bit faster than last week’s 450.
405x3
Leg Curl
95x10x3
Seated Row
200x10x3
DB curl
45x20
Leg raise
x10x2
solid 80%er.
22/4/2013
Box jump
33"x1x5
Squat
335x1x5-done with commands
Bench press
245x1x5-with commands
CGBP
205x9 PR+1rep
Deadlift
405x1x5
Leg curl
95x10
110x10x2
Seated Row
200x10x3
DB curl
45x20
Leg raise
x10x3
BW-227
Solid 80%er, everything felt decent
Only 12 days out.
24/4/2013
Box jump
33"x1x5
Squat
335x1x5-first 2 were off balance, 3rd and on were better. Paused fifth
Bench press
245x1x5
CGBP
205x8
Deadlift
405x1x5
Seated Row
200x10x3
Leg curl
110x10x3
DB curl
40x20
HIIT
6 cycles
BW-224
80%er-started poorly, improved over course of lift
26/4/2013
Squat
335x1x3
Bench
245x1x3
CGBP
185x8
Deadlift
405x1
Seated Row
200x10x3
Leg curl
110x10x3
DB curl
40x20
Leg raise
x10x3
Low end 80% session.
29/4/2013
Squat
335x1
Bench
245x1
Deadlift
405x1
Leg curl
110x10x3
DB curl
30x20
-called it a day after that, if i come back in it will be wed/thursday and only for a few jumps and light, explosive lifts.
4/5/2013-Belle River Open
weighed in 103.8kg/228lbs, competing unequipped.(belt and knee sleeves)
Squat
150kg/330lbs Good Lift
175kg/385lbs Good Lift-25kg Meet PR
185kg/408lbs No Lift-Took too large a jump on second, didn’t have the strength to grind it out.
Bench press
110kg/242lbs-Good Lift
120kg/264lbs-Good Lift-10kg Meet PR
130kg/286lbs-No lift-Need to work on leg drive
Deadlift
180kg/397lbs-Good Lift
205kg/451lbs-Good Lift-7.5kg Meet PR
215kg/473lbs-Good Lift-17.5kg Meet PR
510kg total-PR+70kg
Second Place Men’s Open 105kg
Wilkes Score-306
Today was a good day, tomorrow it is back to hard dieting and training.
5/5/2013
Day 1 Sheiko #29
Bench Press
165x4
180x3
210x3
225x3x4
Squat
wore knee sleeves, they seem to help with the tracking of the knees, so i’ll be using them throughout the cycle.
200x5
240x5
280x5x4
Bench press
165x4
195x4x2
210x4x4
GM
185x5x5
Pec deck
(Notch above 175)x10x5-stickers worn off.
Seated Row
200x10x3
DB curl
40x20
Leg raise
x10x3
HIIT-6 cycles
Completed everything in 2:15, in spite of chatting with bros, gives rough timeframe for future workouts
Solid high end 80%er came in a day early as I was bored and needed to know roughly how long the workouts would take, as I will be on a fairly tight schedule the next few weeks, and possibly the rest of the summer.
8/5/2013
Sheiko day 2
Deadlift to knees
240x3
285x3x2
335x3x2
365x3x4
Incline press
135x6x4
Rack pull
265x4
310x4
360x4x2
405x3x4
Dips
bw x5x5
Pulldown
140x10x3
Leg curl
110x10x3
Leg raise
x10x3
DB curl
30x20
BW-224
-10% day, Lower back felt very shitty, Foam rolled the crap out of it and stretched, feel much better, we’ll see how friday goes.
Sheiko #29 week 1 day 3
Bench press
155x5
185x5
210x4
225x3x2
240x2x2
225x3x2
210x4
185x6
155x8
Squat
200x5
240x4
280x3x2
300x3x5
Notes-lower back feels off, not exactly sure what is wrong, will be modifying sleeping habits and stretching/rolling.
GM
185x5x5
Klokov press
95x5x5
DB curl
35x20
Leg curl
100x10x3
did some stretching on the leg raise machine, but tightness in lower back does not seem to want to come loose.
80%day, benching felt great.
BW-224
13/5/2013
Bench press
150x5
180x4
210x3x2
240x3x5-all paused.
CGBP
165x10x3
Pulldown
160x10x3
Leg curl
100x10x3
Leg raise
x10x3
DB curl
30x20
Low back feels much better after work. Will update on wednesday.
Was going to squat as per program requirements, but lower back was not having any loading. taking time off squatting/pulling until it feels better, then restarting #29
15/5/2013
Bench press
150x6
180x6
195x6x4
OHP
135x3x3
Klokov press
95x5x3
Pulldown
160x10x3-getting easier
Leg curl
100x10x3
DB curl
35x20
Leg raise
x10x3
BW-101.3kg-Got a scale finally.
Low back still messed up, Not exactly sure why. Will be going to physio/chiro monday if it does not fee better by tomorrow.
18/5/2013
Squat
135x3
225x5 felt ok, nearly pain free
315 walk out, slight pain at setup position.
deadlift
225x3x2-no pain-moving back up slowly.
Bench press
150x5
180x4
210x3x2
240x2x2
225x3
195x5
165x7
Pulldown
180x10x2
160x10
Leg curl
100x10x3
DB curl
45x20
Leg raise
x10x3
Ghetto Reverse hyper
No weightx25x2
Lower back feeling better but not 100% yet.
Will check back on tuesday.
BW-100.7kg/222lb
21/5/2013
Bench press
150x5
180x4
210x3x2
240x3x6 Volume PR
CGBP
165x10x3
Pec deck
weightx10x3
Leg curl
100x10x3
Pulldown
180x10x2
180x8
Squats are out for now, going to see chiro in the morning.
BW-103.5-228lb
23/5/2013
Bench press
150x5
180x4
210x3x2
240x2x3
255x2x2
240x3x2
Pec deck
somex10x3
Leg press-Might as well try to maintain leg strength until i can get back to squatting
5pps x10x3
Pulldown
180x10x3
DB curl
35x20
BW-101 224lb
bit sore on the benching, everything else going ok.
Chiro appt was rescheduled for tomorrow.
25/5/2013
Bench press
150x5
180x4
210x3x2
240x3x7-8(not certain which) Volume PR either way.
OHP
135x4x3
Pullup
x5x3
DB curl
40x20
Leg raise
x10x3
BW-101kg 204lb
Saw chiro friday, was informed that the main cause of my issues was a displaced SI joint on the left side. After resetting this i’m feeling better, but still sore and stiff. Should be shipshape by next monday, so only one more week before I can get back at it.
27/5/2013
Bench
165x5
195x5
225x4x5
Pec deck
some x10x3
Pulldown
180x10
160x10x2
DB curl
45x20
BW-224
Saw chiro again this morning, feeling excellent tonight as i post this. Should be shipshape by monday.
29/5/2013
Bench
150x5
180x4
210x3x2
240x3x2
255x2x3
210x5x4
180x5
150x5
Pulldown
160x10x3
Pec deck
some x10x3
DB curl
35x20
BW-100.5kg 221.5lb
Chiro said things are staying in place better, should be ok to start squats/deads monday.
31/5/2013
Squat
135x5x2
185x5
225x5
Easy weight, no pain, bit winded though. first real squatting in 3 weeks
Bench press
150x5
180x5
210x4x2
240x3x2
255x2x2
240x3x2
210x4
180x6
150x8
Pec deck
Some x10x3
Deadlift
135x3
225x2
315x1
back still feeling good. We shall see how next week treats us.
DB curl
35x20
BW-223
Chiro said should be good to go but ease back in, so I will be.
3/6/2013
Bench
150x5
180x5x2
210x3x2
225x3x5
Squat
175x5
210x5x2
245x5x4
Had to sit back farther to avoid pain at bottom, getting better.
Bench press
150x5
180x5
210x4x4
Pulldown
160x10x2
DB curl
40x20
Leg raise
x10x2
BW-222
6/5/2013
Deadlift to knee
225x3
265x3x2
315x3x2
335x3x4
Incline bench
135x6x4
Rack pull from knee
245x4
295x4
335x4x2
375x3x4-back feeling pretty good, just not 100% yet.
Pulldown
160x10x2
DB curl
40x20
Leg raise
x10x2
BW-221
7/6/2013
Bench
150x5
180x5
210x4
225x3x2
240x2x2
225x3x2
210x4
180x5
150x5
Squat-finally no pain-technique a touch off but getting better
185x5
225x3
245x3x2
260x3x3
DB curl
40x20
BW-101kg/223lb