This would be my ultimate goal, minus the whole competing in bodybuilding thing.
Bench:
45 X 6
190 X 10
190 X 10
205 X 4
Face Pulls:
120 X 10
120 X 10
120 X 10
120 X 10
Lateral Raises:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Rope Extensions:
80 X 30
80 X 16
I had to get done in less than 30 minutes. I’m going to just mess around on bench this week.
Sumo Deadlift:
135 X 3
225 X 3
315 X 3
385 X 3
405 X 3
425 X 3 - These reps were a lot cleaner. Moving up next week.
Romanian Deadlift:
155 X 10
155 X 10
155 X 10
155 X 10 - I will move this up.
Pull-ups:
24 reps - 5/5/5/5/4
1-Arm Dumbbell Row:
100 X 5
100 X 5
100 X 5
100 X 5
Superset
Hammer Curls:
45’s X 10
45’s X 10
45’s X 10
45’s X 10 - I can feel the difference 5 lbs makes.
Decline Bench Sit-ups:
55 X 12
55 X 12
55 X 12
Superset
Rope Curls:
100 X 10
100 X 10
100 X 10
100 X 10
Hyperextensions:
55 X 12
55 X 12
55 X 12
I like where my deadlift is going. This was a good day.
This is Zach Henson’s meet video from the state meet last month. See if you can spot me in there anywhere =)
Dumbbell Bench:
50’s X 8
70’s X 8
90’s X 6
90’s X 6 - I just did a basic ramp. I didn’t go too heavy or too hard.
Face Pulls:
120 X 10
120 X 10
120 X 10
120 X 10
Lateral Raises:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
Rope Extensions:
80 X 30
80 X 10
80 X 10
80 X 10
I didn’t do much today as I said. I’m going to be starting really light next week.
Squat:
135 X 6
225 X 3
315 X 3
380 X 3
380 X 3
410 X 2
410 X 2 - I was beltless for the 380 sets. Everything was fast.
Step-ups:
85’s X 5
85’s X 5
85’s X 5
85’s X 5 - My forearms were worn out by the end of these sets.
Pull-ups:
BW X 7, 4, 4 - I had no grip strength at all.
1-Arm Dumbbell Row:
100 X 5
100 X 5
100 X 5
100 X 5 - I was surprised by how easy these were.
Hammer Curls:
45’s X 10
45’s X 10
45’s X 10
45’s X 10 - I cheated awfully on these.
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15
Hyperextensions:
55 X 15
55 X 15
55 X 15 - When I was done, I could barely walk because my hamstrings were pumped.
I was dripping sweat throughout this session. My forearms were swollen and I had no grip strength at all. Overall, I think today was good though.
Bench:
45 X 6
135 X 3
200 X 3 @ 75%
200 X 3 @ 75%
225 X 2 @ 85%
225 X 2 @ 85%
225 X 2 @ 85% - These were all good and fast. I’m going on a modified Sheiko template.
Floor Press:
185 X 5
185 X 5
185 X 5
185 X 5
Face Pulls:
100 X 10
100 X 10
100 X 10
100 X 10 - I hit my face on these a few times.
Lateral Raises:
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - I’ll move this up.
Skullcrushers:
65 X 8
65 X 8
65 X 8
65 X 8 - My strength has gone up on this without training it. My elbows hurt at first but they improved.
Rope Extensions:
100 X 8
100 X 8
100 X 8
100 X 8
Things were good today. I’m happy with where I’m starting. I am a little worried about some elbow instability at the bottom of my bench but it’s nothing to freak out over.
Sumo Deadlift:
135 X 3
225 X 3
315 X 3
390 X 3
410 X 3
430 X 3 - My last rep with 430 was all over. I’ll repeat the weight.
Romanian Deadlift:
175 X 10
175 X 10
175 X 10
175 X 10
Pull-ups:
23 reps - 5/5/5/4/4 - I’m not sure what happened. I think I’m only going to do three sets to failure now.
1-Arm Dumbbell Row:
100 X 5
100 X 5
100 X 5
100 X 7 - I decided to throw in an all-out last set.
Hammer Curls:
45’s X 10
45’s X 10
45’s X 10
45’s X 10 - The last set was really dirty.
Decline Bench Sit-ups:
55 X 15
55 X 15
55 X 15
Hyperextensions:
55 X 15
55 X 15
55 X 15
This was a decent day. I could have done better with deadlift but I’m not complaining because it’s going up.
Bench:
45 X 6
135 X 3
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80%
210 X 3 @ 80% - Good.
Floor Press:
190 X 5
190 X 5
190 X 5
190 X 5 - This was tougher than expected.
Face Pulls:
110 X 10
110 X 10
110 X 10
110 X 10
Lateral Raises:
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - I didn’t ‘feel’ these all that well.
Skullcrushers:
65 X 10
65 X 10
65 X 5
65 X 5 - I don’t like how these feel on my elbows. I’m going to switch them for rolling extensions.
Rope Extensions:
100 X 10
100 X 10
100 X 10
100 X 10
I had to gun through things in the morning. My school had ‘Hawkwalk’ in the afternoon which is basically their name for five miles of forced cardio.
Squat:
135 X 6
225 X 3
315 X 3
385 X 3
385 X 3
415 X 2
415 X 2 - I was well below parallel for everything but my last set. I’m approaching the end of this push.
Step-ups:
85’s X 5
85’s X 5
85’s X 5
85’s X 5
Functional Trainer Pull-Downs:
180 X 8
180 X 8
180 X 8
180 X 8 - These were giving me a great squeeze. I’ll go for 10 rep sets next.
Functional Trainer Row:
180 X 8
180 X 8
180 X 8
180 X 8 - I was a little offbalance for all of these.
Hammer Curls:
45’s X 10
45’s X 10
45’s X 10
45’s X 10
Decline Bench Sit-ups:
55+5 X 10
55+5 X 10
55+5 X 10
Hyperextensions:
55 X 15
55 X 15
55 X 15 - I dropped the 5 lb plate for my first set and just decided to go without it.
I was leaning forward a little more than I liked for my 415 sets. I think this was because I was unracking in a slight ‘goodmorning’ motion. My low and mid back was really sore for the rest of the day. I decided to switch to machine pulling movements for this day just to switch things up.
Bench:
45 X 6
135 X 3
205 X 3 @ 75%
205 X 3 @ 75%
230 X 2 @ 85%
230 X 2 @ 85%
230 X 2 @ 85%
Floor Press:
195 X 5
195 X 5
195 X 5
195 X 5 - I cheated the last two reps of my last set. I didn’t pause.
Face Pulls:
110 X 10
110 X 10
110 X 10
110 X 10
Lateral Raises:
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - I cheated the last half of my last set.
Rolling Dumbbell Extensions:
30’s X 10
30’s X 7
30’s X 4
30’s X 4 - These were much harder than I thought they’d be.
Rope Extensions:
100 X 10
100 X 10
100 X 10
100 X 10
I felt weak today. I’m going to ‘reboot’ next session. I’ll go light with my accessory exercises.
Sumo Deadlift:
135 X 3
225 X 3
315 X 3
395 X 3
415 X 3
435 X 1 - My first rep of 415 was shaky. My 435 was supposed to be a 3 rep set but it was a huge struggle.
435 X 0 When I attempted it again, I barely got it off the ground.
Romanian Deadlift:
185 X 10
185 X 10
185 X 10
185 X 10
Pull-ups:
BW X 8
BW X 5
BW X 4
1-Arm Dumbbell Rows:
100 X 10 - I strapped up. My last few reps were just awful. This was a waste of time.
Dumbbell Curls:
30’s X 10
30’s X 10
30’s X 10 - These were super strict.
Decline Bench Sit-ups:
55 X 20
55 X 20
55 X 20
I felt really weak today. I’m taking the rest of the week off, and then I’m going on a full Sheiko or 5/3/1 template. I’m not smart enough to program my own stuff. The only thing I was proud of today was my sit-ups.
Monday, May 10th
Week 1, Day 1
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75% - The bar speed was great. I wasn’t tired at all after this. My form was tight.
Squat:
225 X 5 @ 50%
270 X 5 @ 60%
270 X 5 @ 60%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70% - By my third set of squat, my legs were very pumped. It was a struggle getting down.
Bench:
130 X 5 @ 50%
155 X 5 @ 60%
180 X 4 @ 70%
180 X 4 @ 70%
180 X 4 @ 70%
180 X 4 @ 70% - I puked right before my 3rd set of 180. It was bad. However, my bar speed was still good.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Goodmornings
45 X 5
45 X 5
45 X 5
45 X 5
45 X 5
As you can see, I’ve started Sheiko Template 29. I’m planning on following it up with 37 and then probably 32. My first day of Sheiko was good. My first group of benches was very fast and didn’t tire me at all. I kept decent form for my squat sets, but on my last two sets of 315 the bar would slip for my first rep. After squat, I was very nauseous. I’m terrible with high volume on squats, and it’ll take me a while to throw up. I wound up throwing up 4 sets into my second group of bench. This really didn’t affect me at all. The only problem with my bench was that I couldn’t arch as much as I liked. With bench over, everything else was a breeze. I think I’ll extend my rest breaks. I was doing 2 minutes between bench, 3 minutes between squat and 90 seconds between accessories. I’ll extend squat breaks to 4 minutes depending on need.
Good first day. I feel strong.
Wednesday, May 12th
Week 1, Day 2
Sumo Deadlift to Knees:
225 X 3 @ 50%
270 X 3 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75% - These were all really fast. I kept them tight to my shins.
Incline Bench:
115 X 6
115 X 6
115 X 6
115 X 6 - I made this a little too easy.
Dips:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - I’m going to have to weight this movement next cycle.
Sumo Rack Deadlift from Knees:
250 X 4 @ 55%
295 X 4 @ 65%
340 X 4 @ 75%
340 X 4 @ 75%
385 X 3 @ 85%
385 X 3 @ 85%
385 X 3 @ 85%
385 X 3 @ 85% - These were basically hip thrusts as I have a 6 inch ROM for this movement.
Lunges:
95 X 5
95 X 5
95 X 5
95 X 5
95 X 5 - This reminded me that my legs are still sore from Monday.
Decline Bench Sit-ups:
45 X 10
45 X 10
45 X 10
Jackknifes:
20 X 10
20 X 10
20 X 10
Today was suprisingly easy. I finished pretty fast. My glutes are pretty sore, but other than that I’m alright. Rack deadlifts are a little annoying. It’s tough resetting after each rep.
Trainin’s lookin good man… keep it up.
[quote]BlackLabel wrote:
Trainin’s lookin good man… keep it up.[/quote]
Thanks man, I appreciate you checking out my log.
Friday, May 14th
Week 1, Day 3
Bench:
130 X 5 @ 50%
155 X 5 @ 60%
180 X 4 @ 70%
190 X 3 @ 75%
190 X 3 @ 75%
205 X 2 @ 80%
205 X 2 @ 80%
190 X 3 @ 75%
190 X 3 @ 75%
180 X 4 @ 70%
155 X 6 @ 60%
130 X 8 @ 50%
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Squat:
225 X 5 @ 50%
270 X 4 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
340 X 3 @ 75% - DNC
340 X 3 @ 75% - DNC
340 X 3 @ 75% - DNC
340 X 3 @ 75% - DNC
340 X 3 @ 75% - DNC
Goodmornings:
45 X 5 - DNC
45 X 5 - DNC
45 X 5 - DNC
45 X 5 - DNC
45 X 5 - DNC
I wasn’t able to finish my last sets of Sheiko because I had to head out to LA. My whole weightroom situation was messed up. The administration was being stupid about having a supervisor so I kept getting kicked out and this just chewed up time. I may have to get a gym membership.
In another news, even though I really like Sheiko I’m going to have to discontinue it. I’m in LA until Wednesday and I have to use a hotel gym which mean Sheiko is out of question. I don’t like the way my training is going but I just have to deal with the situation I guess.
Well, I’ve been a complete POS over the past week. I’ve eaten like crap, usually just two to three meals a day, and I haven’t been using any supplements. I also haven’t touched a weight this entire week. I’ve gained about 4 lbs so I’m up to 193. I can still see my abdominals so I think it’s mostly bloating, but I’m definitely fatter. I’ve cleaned up the diet substantially over the weekend though, and I’ll go back on track starting tomorrow. Here’s the plan for the next few months.
Maxes: 450/255/450
Sheiko 29
I’m lowballing these a lot just to get a feel for the program.
Maxes: 15 to 20 lbs higher
Sheiko 37
I’ll see how that goes then I’ll readjust.
Monday, May 24th
Week 1, Day 1
Bench:
130 X 5 @ 50%
155 X 4 @ 60%
155 X 4 @ 60%
180 X 3 @ 70%
180 X 3 @ 70%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75%
190 X 3 @ 75% - This was all good. My leg positioning is tight.
Squat:
225 X 5 @ 50%
270 X 5 @ 60%
270 X 5 @ 60%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70%
315 X 5 @ 70% - I didn’t get as pumped from these as the first time. They weren’t as hard either.
Bench:
130 X 5 @ 50%
155 X 5 @ 60%
180 X 4 @ 70%
180 X 4 @ 70%
180 X 4 @ 70%
180 X 4 @ 70% - I was unable to arch, but these were still fast.
Flies:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10
Goodmornings
65 X 5
65 X 5
65 X 5
65 X 5
65 X 5
I like to call this Sheiko Reloaded. It’s still Sheiko 29 but I’ve bumped up my accessory weights a little bit. They’re still not tough though. I didn’t puke today which tells me I’ve adapted to the volume a little bit. Unfortunately, I’m going to have to switch facilities in the near future because my high school weightroom shuts down for a week and a half. I’m thinking of going with Gold’s Gym. I’m going hunting tomorrow.
Wednesday, May 26th
Week 1, Day 2
Sumo Deadlift to Knees:
225 X 3 @ 50%
270 X 3 @ 60%
315 X 3 @ 70%
315 X 3 @ 70%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75%
340 X 3 @ 75% - Fast, same as last time. I was beltless.
Incline Bench:
135 X 6
135 X 6
135 X 6
135 X 6 - I have a little trouble touching on my clavicles, but this was easy.
Dips:
BW X 5
BW X 5
BW X 5
BW X 5
BW X 5 - I wish I’d weighted this. Oh well.
Sumo Rack Deadlift from Knees:
250 X 4 @ 55%
295 X 4 @ 65%
340 X 4 @ 75%
340 X 4 @ 75%
385 X 3 @ 85%
385 X 3 @ 85%
385 X 3 @ 85%
385 X 3 @ 85% - I was beltless for all of these. My grip was crap for my last two sets.
Barbell Lunges:
95 X 5
95 X 5
95 X 5
95 X 5
95 X 5 - I feel these in the glutes.
Decline Bench Sit-ups:
45 X 10
45 X 10
45 X 10
Jackknifes:
15 X 10
15 X 10
15 X 10
I got my brother and me guest passes to the Jewish Community Center. We’re not Jewish. It’s not great, but it’s got everything I need for Sheiko. I forgot my belt at home today so I went beltless on everything including my 85% sets. It wasn’t awful. Today went pretty decently and this week should close out well.