Tempo Hypoertrophy Block - Week 1 day 2
Bench Press
120 x 8 (asymetric misload 
)
115 x 8
3-1-2 tempo bench
85 x 6 x 4
Incline DB Bench
32 x 10
40 x 10
40 x 8
36 x 10
Incline DB Fly
20 x 10 x 3
Incline DB tricep extensions
20 x 10
20 x 9
16 x 10
Barbell Curl
40 x 8 x 3
Tempo Hypoertrophy Block - Week 1 day 3
Sumo Deadlift
205 x 8 x 2
Tempo Deadlift - 3s to knees, regular lockout
152.5 x 6 x 4
Leg Extension
65 x 10 x 3
Decline Sit-up
BW x 10 x 3
ATG Goblet Squat
36 x 10 x 3
3-1-2 Tempo Reverse Curl
25 x 6 x 4
Birthday workout!
Tempo Hypoertrophy Block - Week 1 day 4
Close Grip Incline Bench
90 x 8 x 4
Pendlay Row
80 x 10 x 3
Pull-up
BW x 10 x 3
Z Press
40 x 10
45 x 10 x 2
Barbell Curl
45 x 10
40 x 10 x 2
Happy birthday !
Happy birthday pinks!
So I was looking through your log and I know you’ve posted that you run Sheiko programming somewhere else. Do you have a custom plan done or use the app? Or self program using Sheiko methods? Your results are very impressive regardless.
I ran Sheiko app around 1 1/2 years ago (roughly) and started having some serious tendinitis. Looking back I could have had my maxes set a little high or the frequency was just to high for me on bench. The app seems to have everything set up in blocks and one builds off the other. Since you compete I was just curious if you run the blocks as written prep1,prep2 , comp when you aren’t prepping for a meet or if you have some other sequence for off season.
Good luck and have a great birthday man!
Thanks dude.
I use the Sheiko app and run them largely as prescribed.
Off season ill run them in order for exactly the reason you said, they are designed in that order and build off of each other.
I did get a little elbow tendonitis from low bar squats, never from bench though. I subbed high bar in for a block and it’s basically fine now as far as I can tell.
That’s awesome. Based on my wilks it recommended the intermediate medium volume.
I feel
Like 3x a week would be better for me. I may give it a shot again in the future. It’s amazing seeing results like yours from an app program lol
Are you thinking you’ll dive into the Sheiko app when it’s released? From what the designer said it seems a little more thought out than other AI apps.
For sure, I’ll be on the Sheiko gold app once it’s out for Android.
Intermediate medium load is a solid program, what I ran for the second half of this year and had progress at my wilks too.
Just buy an iPhone to get the app now. Better phone too so win win
iPhone changed my life 
All hail our lord and saviour Apple
Although, the removal of the headphone jack and USB port really pissed me off
I bow down at the alter of our Lord and Savior Steve Job; unfortunately, his successor Steve Cook didn’t hold up to his legacy 
I’m pretty close to an upgrade so might actually be happen before android version comes out.
I jump between phones every year about i’m currently on the 10xr or whatever it is.
I am now commit to apple since previously I had the Samsung s10 but the software and easy user interface for me at this point is better than the bells and whistles android has that I never even used.
Terms of quality they’re decent but if Canada ever lifts the ban on Huawei ill be jumping to them.
If the Chinese need my dick pics, so be it as ill enjoy the 40x zoom.
Currently using a Huawei, can’t fault it at all and 18 months in I still can’t see a reason to pay more for less with Apple
As a Chinese person, this makes me very happy
*chinese spy
How did you know…
I think only a spy would praise Huawei, want super human strength (ability to lift 3x bodyweight),do insane amounts of cardio while staying slender to slip in and out of situations and past security.
Tempo hypertrophy block - Week 2 day 1
Squat
167.5 x 7 x 2
3-1-2 tempo high bar squat
125 x 6 x 4
Hatfield Lunges
60 x 10 x 4
Hack Squat
125 x 10 x 4
Hamstring Curl
25 x 10 x 3
Copenhagen Plank
BW x 10 x 3
Decline Crunch
BW x 10 x 3