Sheiko P2W1W2
Deficit Deadlift
KG x R x S
210 x 2 x 5
Bench Press with Chains (actually used kettlebells hung from bands)
120 x 2 x 5 (120kg _ 15kg of KB)
2" Block Pulls
255 x 3 x 4
Sheiko P2W1W3
Bench
136 x 2
136 x 2
136 x 2
136 x 2
136 x 2
Squat
175 x 2
175 x 2
175.x 2
175 x 2
175 x 2
2 Likes
Whew, big session today. Wife had work soI had time.
Spoto Press
112.5 x 4 x 4
Rack Pulls
240 x 3 x 2
255 x 3 x 5
OHP
70 x 3
80 x 3 x 5
Superset kettlebell Lat raises
Seal Rows
80 x 5 x 5
Bulgarian Ring Dips
BW x 6 x 5
Straddle Back Lever
BW x 10s x 5
Straddle Front Lever
BW x 8s x 3
Windscreen Wipers
BW x 8es x 3
2 Likes
Hey man what are the rack pull / block pulls do or for?
I’m in a volume phase now so won’t be doing any of them but I’ve seen some guys doing these. Maybe one for later
I do them because Sheiko says so.
But in seriousness, for Sumo specifically it allows you to train the same musculature at a higher volume with less strain on the hips.
Again specific for Sumo, because you use heavier weight for the rep range it’s also good at training your positioning and balance in the lift, to stop you losing the weight forward.
I don’t raise the bar asmuch for Sumo as is typical for conventional, which would normally be just below or just above the knee, 2 inches seems to do the job.
2 Likes
Hmm kk
Wut strain lol?
Youll find out when you start lifting heavy 
2 Likes
Sheiko P2W2W1
Nice easy one today.
Bench Press
127.5 x 2 - 4 Sets
Paused Squat
175 x 2 - 4 sets
Bench Press with Chains (subbed for 10kg Kettlebells hanging from bands on each side)
140kg x 2 - 4 sets (weight inc KB’s)
1 Like
Sheiko P2W2W2
Deadlift up to Knees
210 x 2 - 4 sets
Board Press
135 x 3 - 2 sets
145 x 2 - 3 sets
Deadlift
245 x 2 - 4 sets
Tricep Pushdowns & Cable crunches to finish.
Sheiko P2W2W3
Session cut short, forgot gym closed at 7 so only managed half.
Squat
175 x 3
187.5 x 2 - 4 sets
Bench
130 x 4 - 2 sets
Will have to catch up the rest on top of tomorrow’s session. Squats feel good for a change though.
Ooof. Weighed in at 195 today, going to have to keep an eye on that.
Sheiko P2W2W4
Pause Squats
175 x 2 - 3 sets
Pause Bench
132.5 x 3 - 3 sets
Deadlift up to Knees - Sumo
210 x 4 - 4 sets
Deadlift from blocks - Conventional
255 x 3 - 2 sets
285 x 3 - 4 sets
Bulgarian Ring Dips
BW x 10 - 3 sets
1 Like
197 today. Time to bring out the calorie tracker.
Didn’t fancy typing out today’s session, so have a pic.
2 Likes
Have another picture.
Squats felt so-so.
Bench warmups felt off, working sets felt great. Go figure.
2 Likes
So I’ve signed up for another meet. This is an entirely reactionary response to my current weight, and not being 100% sure I can get back down to 82.5kg for the Nationals in May.
Hence I am doing a qualifier at the end of March to make sure I qualify at 90kg so I can still compete at Nationals if I come in over.
Luckily it will pretty much be a rock-up and lift, with no Peak required. Its also on a Sunday so wont need to take a day off work for the 24 hour weigh-in.
Also an opportunity to see how a water cut compares to a deplete. In my previous comps i’ve been able to drop 8-10 lbs through glycogen depletion in the week up to the comp. However, since glycogen is depleted and is where most of the water is lost from on a water cut, when I do cut water is makes no difference to my weight other than maybe an extra lb or two at most.
This time I will keep carbs high in the week leading up to the meet, and see how much I can do with water alone. As much as I enjoy (most) of the 24 hour refeed, I don;t think 24 hours is enough time to completely replenish all the glycogen stores and Im usually still flat the next day and probably leaving strenght on the table. Water might be quicker and, if I can drop a reasonable amount of scale weight, I will use it again for Nationals.
1 Like
Oops, forgot to log Tuesdays session.
First set of 180kg squats felt easy enough for me to bump my TM to 230 and did the rest of the sets at 185kg.
Bench felt really solid today but it’s light so not reading into it too much.
Sexy new squat shoes arrived just after the workout unfortunately, but squat gains next session.
2 Likes
Week 4 Workout 2.
One block bench press
100 x 5
110 x 5
130 x 4
140 x 3
150 x 2
150 x 2
160 x 3
was supposed to be 3 singles, but did them all at once to save time. Winner.
Paused Sumo Deadlift
210 x 3
240 x 2 x 4
Deadlift up to Knee
225 x 2
225 x 6
Was supposed to be 4 sets of 2, did the last 3 sets at once, to save time.
Tricep Pushdowns, Cable crunches and Pullups for GPP
Some one handed deadlifts for that internet karma
https://www.instagram.com/p/Btl4A4MgjVqIhYMAG4yPnBGHyioeKdTWArTg7c0/
3 Likes
What app is that? Also, respect on your Soto press. Damn.
It’s the official Sheiko app. Great app if you ever want to run his programs. This is the Android version, the iOS version is significantly better still.
1 Like
Cheers. The execution looks good. T-nation should have an app wherever you could follow the programs that are on here and post directly to your log.