Phantom import duties. Sounds terribly annoying that it’s kinda random. It’s mentioned a lot but I’ve never had to pay anything extra luckily.
Is the UK government that desperate for money?!
It’s not UK only. Happens sometimes in Sweden too.
One of the disadvantages of having free healthcare is that you have to pay for it.
4 Likes
Sheiko Gold Workout 1
So it begins. Observation period over, was actually useful to have a month to recover some strength after lockdown, but the maxes in the app are still my pre lockdown tested 1RMs, so expecting to have to use the perceived effort function to regularly lighten the load.
Front Squat
95 x 4
132.5 x 4
145 x 3 - rpe 9
137.5 x 3
147.5 x 3 - rpe 9
140 x 3
140 x 3
Back squat - slow down and slow up
145 x 3
167.5 x 3
167.5 x 3 - rpe 9
160 x 3
Close grip bench
102.5 x 3
120 x 3 - rpe 9
120 x 2
120 x 2
120 x 2
120 x 2
120 x 2
Tricep pushdown - rope attachment
41 x 8 x 3
overall first workout was brutal, but the effort rating and weight adjustments were spot on. Every time I hit an rpe 9 the adjustment was just right to bring the next set to rpe 8.
1 Like
So on the CGBP it decreased the reps?
No, it was supposed to be a triple at 120, followed by 5 doubles at 127.5, but the 120 being rpe 9 meant it didnt let me increase the weight.
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Cool
You’ll be alright I’ve found I’m going harder than prescribed or at least taking the option to go bigger so for you it should balance out soon.
Sheiko gold workout 2
Well that was, again, brutal. Definitely jumped in at the deep end using my old 1rms.
Deadlift
160 x 3
190 x 3
225 x 3
255 x 3 x 2
272.5 x 2
272.5 x 2 - rpe 9.5
260 x 2
That was mad. The first 272 was probably not an 8, but I stuck with it. The next set was basically an Amrap.
Bench press
85 x 5
102.5 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Was supposed to do some deadlift to knees after that, but wasn’t going to happen. Lower back absolutely Kentucky fried.
3 Likes
Love the fact that your easing back in weights, after a 5 month break, are more than a lot ever achieve in a lifetime! Beast.
1 Like
Sheiko gold workout 3
Only managed to get part of this done before the gym closed unfortunately.
Squats
132.5 x 5
155 x 3
155 x 3
175 x 3
175 x 3
187.5 x 2
187.5 x 2
197.5 x 1
197.5 x 1
187.5 x 2
187.5 x 2
A fair bit of squat work, felt pretty rusty form wise but weight moved OK.
Was supposed to do bench and front squats after this 
2 Likes
Sheiko gold workout 4
Bench press
112.5 x 3
127.5 x 2
127.5 x 2
135 x 1 RPeasy
142.5 x 1
142.5 x 1
Floor press
112.5 x 4 RPeasy
117.5 x 4
117.5 x 4
117.5 x 4
Sumo deadlift, pause below knees
180 x 3
210 x 3
210 x 3
210 x 3
210 x 3
Toe to bar
BW x 10 x 3
Hanging window wipers
BW x 8es x 2
Sheiko gold workout 5
Bench press
90 x 4
110 x 4
120 x 4 x 4
125 x 4
Bench press - 2s pause 1 Inch off the chest
112.5 x 2
112.5 x 2
127.5 x 1
135 x 1
135 x 1
High bar squat - slow down, slow up
115 x 3
135 x 3
155 x 3 x 5
1 Like
Sheiko gold workout 6
Deficit sumo deadlift (2.5")
150 x 3
180 x 3
210 x 2 x 4
Sumo deadlift
210 x 4 RPeasy
220 x 4
220 x 4 RPeasy
230 x 4
230 x 4
Comp Bench
112.5 x 3
127.5 x 2 x 5
Decline situp
BW x 15 x 3
2 Likes
Alright we get it ur big
1 Like
Had a weird thing with bench where even when I marked sets as effort 2 it didn’t up the weight, I think it might have added an extra set though, do you ever get that?
I don’t think volume bumps are common because that contributes to fatigue more than bit of a bump in weight for a set or two. So unless I change exercises or add a set myself I don’t really see volume changes
Some days are meant to not be pushed so a ye that’s why.
Cool, worth checking it’s a feature not a bug
Isa the red and green dots. U can tweak yourself if u want.