Upper body complex: 4-3-2
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4 point complex: repeated 4 times
A1. Bench Press
242 x 5
253 x 5
259 x 4
264 x 3
A2. Push Press
154 x 5
165 x 5
170 x 4
176 x 3
A3. Speed Bench Press @ 165
4 x 5
A4. 17lb Med. Ball Push Press
4 x 5
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3 point complex: repeated 4 times
B1. CGBP
3 @ 220 x 5
1 @ 220 x 4
B2. Military Press
2 @ 132 x 6
2 @ 132 x 5
B3. 17lb Med. Ball Chest Pass
4 x 5
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2 point complex: repeated 3 times
C1. Wide Grip Bench Press
1 @ 200 x 7
2 @ 200 x 6
C2. Bench Plyo Push Ups
3 x 8
Triceps:
- Pushdowns 4 set (w/u)
- Incline Ez Extensions 7 x 7
“Easy isn’t always simple.”
While away I thought long about what I would like to achieve, set goals etc. As I hit the wall - progress wise and was in purgatory for a bit trying to choose a program etc.
The best ‘gains’ I’ve ever had strength and mass wise was when I was doing a strength based routine - so it seemed fitting to go back to a ‘simple’ strength program.
Ive reached the 300/400/500 total - my next target is the 400/500/600 and get that elusive 1500. This may take many years.
But first I must reach the 325/425/525 - which already looks daunting. I’m confident in my squat and deadlift - my bench however is questionable. Fear is a great motivator.
On Wed I’ll start Sheiko #29.
Sheiko #29 - Week 1
Didn’t know my current max’s - so I went for numbers I knew I can hit for a good single. (Leaving a bit of room for error)
WEIGHT IN KG’s
BP - 140
CGBP - 120
BS - 180
FS - 140
DL - 230
(copied and pasted from spreadsheet)
1 Bench press 50% 5 1 70
60% 4 2 84
70% 3 2 98
75% 3 5 105
- Staggered sets of Traps (5) & Rear Delts (4)
2 Squat 50% 5 1 90
60% 5 2 108
70% 5 5 126
3 CGBP 50% 5 1 60
60% 5 1 72
70% 4 4 84
4 Pendlay Row 5 5 70-80
5 GM (standing) 5 5 50
- 100 rear delt band pullaparts
- 100 tricep creepers
1 3.5" Def. Deadlift*
50% 3 1 115
60% 3 2 138
70% 3 2 161
75% 3 4 173
2 Incline Bench press
6 4 90
3 Pullups - various grips
3 8
4 Deadlift from pins*
55% 4 1 127
65% 4 1 150
75% 4 2 173
85% 3 4 200
5 Back. Static Lunge
5 5 60
6 Rollouts
10 3
*hook grip
1 Bench press
50% 5 1 70
60% 5 1 84
70% 4 1 98
75% 3 2 105
80% 2 2 112
75% 3 2 105
70% 4 1 98
60% 6 1 84
50% 8 1 70
- Staggered sets of Traps (5) and Face Pulls (5)
2 Floor Power Fly
10 5 20
(Box Jumps 2 x 3)
3 Squat
50% 5 1 90
60% 4 2 108
70% 3 2 126
75% 3 5 135
4 Good morning (sitting)
5 5 55
5 Defranco Shoulder Shocker
2 rounds
Remedial - (Extra) Back + Biceps
-
Incline DB Row (sort of like a Kroc Row)
-
Low Cable Row
-
Kneeling Pulldowns with Rope
4a. Straight Arm Pulldown
4b. Stretchers
-
Side Hammer Curl
-
Preacher Curl with partials
-
Standing EZ Curl with 3 sec descent
Emphasis on fatigue/pump
(High reps, HIT style - normal BB etc.)
Week 2 - Believe in yourself or no one else will.
(KG)
1 Squat
50% 5 1 90
60% 4 1 108
70% 3 2 126
80% 2 5 144
2 Bench press
50% 5 1 70
60% 4 1 84
70% 3 2 98
80% 3 5 112
3 Incline Bench Press
6 4 90
4 Pendlay Row
5 5 80
5 Front Squat
45% 3 2 81
55% 3 2 99
60% 2 4 108
6 Good morning (standing)
5 5 60
Sled (combos):
A. Bent Knee Back. Sled Drags + Prowler Push (slow)
B. Frankenstein Walks + Sled Pull Throughs
This was done as an Eccentric-less session (HP Mass) - you stop when you feel like you can do more etc.
My new sled finally arrived - so it was nice to do some sled work again, I always felt better performance and recovery wise when I was doing regular sled work.
1 3.5" Def. Deadlift*
50% 3 1 115
60% 3 1 138
70% 3 2 161
75% 2 4 173
(wu: Tricep Pushdowns)
2 CG Bench Press - 3/4 lockout with pause
50% 6 1 60
60% 6 2 72
65% 6 4 78
3 Deadlift from pins* - below knee with shrug at top
55% 4 1 127
65% 4 1 150
75% 4 2 173
80% 4 4 184
4 3.5" Def. Back. Static Lunge
5 5 60
A1. Forward Tricep Pushdowns x amap
A2. Incline Tricep Ext x amap
A3. Bench Dips x amap
repeated twice
Tricep Creepers x 50ea
*hook grip
1 Squat
50% 5 1 90
60% 4 1 108
70% 3 2 126
80% 2 5 144
2 Bench press
50% 5 1 70
60% 4 1 84
70% 3 2 98
80% 2 2 112
75% 3 1 105
65% 5 1 91
55% 7 1 77
3 Floor Power Fly
10 5 25
4 Front Squat
50% 5 1 70
60% 5 2 84
70% 4 4 98
5 Good morning (standing)
5 5 60
Sled (recovery)
Frankenstein Walks Pull-Throughs
Ankle Walks
High Pulls Lat Row
Leaning Tri Ext.
Haven’t been here in a while but you’re still killing it. I’ll be following your progress with Shieko.
Hey man - thanks for returning.
It’s always good when you stop by 
Sled (recovery)
A. Bent Knee Sled Backward Drags Sled Forward Upright Drags
B. Frankenstein Walks
C1. Straight Arm Side Pull Sled
C2. High Pull Sled
C3. Sled Curl
C4. Med Ball Overhead Slams
Roughly 45mins
1 Squat
55% 5 1 99
65% 4 1 117
75% 3 2 135
85% 2 4 153
2 Bench press
50% 5 1 70
60% 4 1 84
70% 3 2 98
80% 3 6 112
3 Incline Bench Press
90 8 3
4 Pendlay Row
80 5 5
5 Front Squat
50% 3 1 70
60% 3 1 84
70% 3 1 98
80% 3 4 112
6 Good morning (standing)
60 5 5
Another Sheiko session where my lifts ‘feel’ bad - not sure what to do atm?
The session’s themselves are not a problem - it feels like I’m getting worse each time I do a major lift.
Is this the desired effect?
Would appreciate any comments/advice plz.
Dude, that video you made of the Indigo Project is AWESOME! We’ve all watched it like 5 times now lol. Thanks, bud.
Thanks man!
I’m glad you liked it - means alot
I had fun making it. (it’s a little rushed though)
(np about putting it on your facebook)
I may do a part II - I’m not sure?
[quote]undecimber wrote:
I may do a part II - I’m not sure? [/quote]
YES! Lol. There is some squatting footage you can’t let go to waste
You’ve convinced me!
(Pressure is on now - lol)
