Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x3 w/395
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
5x3 w/315
Chin-ups:
5x5 w/65
Pushups:
5x10 w/bodyweight
Squat:
1x5 w/255
1x5 w/305
5x5 w/355
Deadlift up to knees:
1x4 w/265
1x4 w/315
2x4 w/375
4x4 w/395
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
2x2 w/315
2x3 w/295
1x4 w/275
1x5 w/255
1x6 w/235
1x7 w/215
1x8 w/195
DB Fly:
5x10 w/50
Deadlift from boxes:
1x5 w/315
2x5 w/375
4x4 w/425
Lunges:
5x5 w/205
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
5x2 w/315
Squat:
1x5 w/255
1x5 w/305
2x5 w/355
5x4 w/375
Bench:
1x6 w/195
2x6 w/235
4x6 w/255
Chest-supported rows:
3x5 w/180
Good Morning:
3x5 w/225
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
2x3 w/395
3x2 w/425
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
5x3 w/315
DB Fly:
5x10 w/50
Chin-ups:
5x5 w/65
Squat:
1x5 w/255
1x4 w/305
2x3 w/355
4x2 w/395
Good Morning:
5x5 w/225
When are you going to retest your maxes? Curious to see what Sheiko will do for you.
[quote]jt339 wrote:
When are you going to retest your maxes? Curious to see what Sheiko will do for you.[/quote]
I’m planning on retesting my maxes in a couple of weeks. I’m finishing up the last week of this cycle now and will take a week off and see what I can do.
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
2x3 w/315
3x2 w/335
Deadlift:
1x4 w/265
1x4 w/315
2x3 w/365
2x3 w/425
3x2 w/445, 475, 505 (sumo)
Bench:
1x5 w/225
1x5 w/255
4x4 w/295
DB Fly:
5x10 w/50
Lunges:
5x5 w/205
Squat:
1x5 w/255
1x4 w/305
1x3 w/355
6x3 w/405,455,405,405,405
Bench:
1x5 w/195
1x5 w/235
5x5 w/275
Chest-supported rows:
5x5 w/180
GHR
3x10 w/bodyweight
Pull-throughs
2x10
Tested out my maxes yesterday and today:
Bench: 375 (touch & go, also went for 380 & 385 but wasn’t sure if I really got it or if the spotter touched it)
Squat: 495
Deadlift: 535 (switched to sumo for this and felt a lot smoother)
Total: 1405 @ 202 lbs.
Overall from a year ago, I’ve increased my total by 70 pounds (previous 475/365/495). Had some set backs over the past year (nothing drastic, just wasn’t making any gains) and had to reset my weights numerous times but at least I’ve made some progress and didn’t completely regress. Hoping to make some consistent gains in 2013 and total 1500. Long way to go before I get there, but everyone needs something to shoot for right? This is it for me for this year, I’m taking some time off to hit the slopes next week.
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
2x3 w/315
3x2 w/335
2x3 w/315
Squat:
1x5 w/245
1x4 w/295
2x3 w/345
5x3 w/405
Bench:
1x5 w/215
1x5 w/255
5x4 w/295
DB Fly:
5x10 w/50
Leg press:
6x6 w/630
Good Morning:
5x5 w/245
Deadlift:
1x4 w/265
2x4 w/325
2x3 w/375
2x3 w/435
4x2 w/455
Bench:
1x8 w/195
1x7 w/215
1x6 w/235
1x5 w/255
1x4 w/275
2x3 w/295
2x2 w/315
3x1 w/335
2x2 w/310
1x3 w/290
1x4 w/275
1x6 w/255
1x8 w/225
1x10 w/205
Repeating Sheiko #37 (I had previously started #40 last week, but after a long break and the increased volume, my body was just too beat up. Hate getting weaker after taking a break.)
Bench:
1x5 w/195
2x4 w/235
2x3 w/275
5x3 w/295
Squat:
1x5 w/255
2x5 w/305
5x5 w/355
Pullups:
5x10 w/bodyweight
Bench:
1x6 w/195
2x6 w/235
4x6 w/255
Good Morning:
5x5 w/225
Deadlift:
1x5 w/265
2x5 w/315
2x4 w/365
4x3 w/395
Incline Bench:
6x4 w/285
Dips:
5x5 w/160
Deadlift from boxes:
1x5 w/265
2x5 w/315
2x4 w/365
4x3 w/425
Lunges:
5x5 w/205
Bench:
1x7 w/195
1x6 w/215
1x5 w/235
1x4 w/255
2x3 w/275
2x2 w/295
2x3 w/275
1x4 w/255
1x6 w/235
1x8 w/215
1x10 w/195
Chest-supported T-bar Rows:
3x5 w/180
Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x3 w/375
Good Mornings (Seated):
4x5 w/185
Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x2 w/405
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x2 w/315
DB Fly:
5x10 w/35
Pushups:
5x10 w/bodyweight
Squat:
1x3 w/275
1x3 w/325
4x3 w/375
Good Morning:
5x5 w/225
Deadlift up to knees:
1x4 w/265
2x4 w/315
4x4 w/375
Bench:
1x5 w/195
2x5 w/235
5x4 w/275
DB Fly:
5x10 w/50
Deadlift:
1x4 w/265
1x4 w/315
2x3 w/375
4x3 w/405
Lunges:
5x5 w/205
Squat:
1x4 w/255
1x4 w/305
2x3 w/355
6x3 w/375
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
2x2 w/315
1x4 w/295
1x5 w/275
1x6 w/235
1x7 w/195
DB Fly:
5x10 w/35
Squat:
1x3 w/275
1x3 w/325
4x2 w/375
Good Morning (seated):
5x6 w/185
Squat:
1x5 w/255
2x4 w/305
2x3 w/355
5x3 w/400, 405, 405, 405, 405
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
5x3 w/315
DB Flies:
5x10 w/35
Pushups:
5x10 w/bodyweight
Squat:
1x5 w/255
1x5 w/305
5x5 w/350
Deadlift up to knees:
1x4 w/265
1x4 w/315
2x4 w/375
4x4 w/395
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
2x2 w/315, 335
2x3 w/295
1x4 w/275
1x5 w/255
1x6 w/235
1x7 w/215
1x8 w/195
DB Fly:
5x10 w/35
Deadlift from boxes:
1x5 w/315
2x5 w/375
4x4 w/425
Lunges:
5x5 w/205
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
5x2 w/315, 315, 335, 335, 335
Squat:
1x5 w/255
1x5 w/305
2x5 w/355
5x4 w/375
Bench:
1x6 w/195
2x6 w/235
4x6 w/255
DB Flies:
5x10 w/35
Good Morning:
5x5 w/225