A) Squat
225 x 5, 275 x 4
315 x 3
335 x 3
365 x 3 (I was supposed to do this for 5 sets, but I felt like going heavy)
385 x 3
405 x 3 PR
365 x 3 x 2
B) Fat-Bar Bench (bar weighs 40 lb)
130 x 5, 180 x 5
220 x 4
265 x 3 x 4
265 x 4
C) Squat
225 x 5
275 x 5
315 x 4 x 3
315 x 5
D) Lateral Raises
10 x 5
E) Decline Situps w/ 25 lb plate
10 x 3
NOTES: My squat is getting a lot better as of late. I think I would have been good for 4 today, maybe even 5 but it would have gotten sloppy. I had 3 in mind and got what I wanted so I left it at that. Last time I tried to rep 405, I completely grinded through 2 and almost missed it. Today felt very good to say the least. I’m driving to Columbus, OH this Friday to spend the weekend with my fiancee, so I’ve been skipping rest days in the program to get the entire week in.
I’ve had this stupid idea of a funny training video for a while and I finally got around to making it today haha. I hope nobody thinks less of me for it.
“Threw It On The Ground”
Sheiko CMS
Week 2 Day 6
A) OH Press
bar x 5, 95 x 3, 115 x 3
135 x 3
155 x 2
175 x 2
195 x 1
215 x 1 PR
225 x 1 PR
B) Deadlifts w/ 120 lb Chains
405 x 2 x 4
405 x 5
C) Incline Bench
225 x 4 x 5
225 x 6 all paused
D) Floor Press
225 x 8 x 5
E) Prowler
a bunch of it (pushing forward, crouched position pushing back, sprints, low push position, and rows)
NOTES: This session was pretty great. I hit a pretty big milestone at 225 on strict press. I hadn’t even thought about going for it until I got in the gym and knew I was feeling great. I was supposed to do paused deadlifts at the knee with something like 460 x 2 x 5 but I just think that movement is too awkward so I opted for chains instead.
A) Squat
225 x 5
275 x 4
315 x 3
-belt-
335 x 3
(365 x 3) x 5
^Last rep on 5th set was paused. I’ve never paused a squat rep over 280 lol.
B) Bench
135 x 5, 175 x 5
210 x 4
245 x 3
260 x 3
(280 x 3) x 6
C) Squats
225 x 5
275 x 5
(320 x 5) x 3
320 x 10 PR
D) Cable Crossovers
10 x 5
E) Cable Crunches
10 x 3
NOTES: Squats are starting to feel pretty good. I was supposed to do 320 x 5 x 5 but decided to try and combine the last two sets like I have done before. I was able to grin through the last couple of reps and set a PR. Bench felt pretty good as well. I’ll be adding weight to my maxes after this 4 week block before starting the next one.
B) Bench (last reps were usually paused)
175 x 5
225 x 5
245 x 4
265 x 3
275 x 3
285 x 2
295 x 2
315 x 1 (paused)
325 x 1 (paused)
305 x 2
295 x 3
285 x 3
265 x 3
245 x 4
230 x 6
210 x 8
195 x 10
185 x 12
C) Deadlift w/ Pause at Knee on Eccentric
315 x 4
365 x 4
405 x 4 x 2
425 x 4 x 3
D) DB Flyes
10 x 5
E) Back Extensions
10 x 3
NOTES: Deadlifts felt rather slow at the beginning. I hit a nice groove on the last set and if it weren’t for the collar moving and the plates sliding around a bit I may have went for another bonus rep or two. Bench felt great and I hit 325 with great speed compared to my grinder at 335 I hit at my meet. I tried pausing at the knees on the eccentric on the second round of deadlifts and like it moreso than the usual pauses I have been doing, but I don’t know if I’ll stick with it. I may just opt for an entirely different movement eventually.
I added commentary to my video today. I swear I’m not trying to image Ben Rice lol. Just happened to like Sheiko, and wanted to try to make my videos more appealing and tried some commentary. I am a big fan of Rice, though
I added commentary to my video today. I swear I’m not trying to image Ben Rice lol. Just happened to like Sheiko, and wanted to try to make my videos more appealing and tried some commentary. I am a big fan of Rice, though
I’m liking the added commentaries.
I think the OL shoes will be a good buy especially for front squats. For me they added quite a lot. You’ll get 4 plates before Christmas.
My pronunciation is still quite different though, but I’m without a doubt Danish-ifying. When I say it it’s more like Sjajko.
