Deficit Deadlift:
1x3 w/275
2x3 w/330
4x2 w/360
Bench:
1x5 w/195
1x5 w/235
2x4 w/275
2x3 w/295
3x2 w/315
2x3 w/295
2x5 w/275
1x7 w/235
1x9 w/195
Deadlift:
1x4 w/275
1x4 w/330
2x3 w/385
5x2 w/440
Bench:
1x5 w/195
1x4 w/230
1x3 w/275
1x3 w/305
7x3 w/330
Squat:
1x5 w/255
1x4 w/315
1x4 w/365
1x3 w/405
4x4 w/455
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
2x2 w/415
3x1 w/465
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
2x3 w/310
3x2 w/345
Leg press:
4x4 w/630
Russian leg curls:
3x10 w/bodyweight
Pull throughs:
2x10 w/200
Face pulls:
5x10 w/80
Deadlift:
1x4 w/275
1x3 w/330
2x3 w/385
2x2 w/440
3x1 w/505
2x2 w/440
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
3x2 w/315
2x3 w/295
1x5 w/275
1x9 w/235
1x11 w/195
Rackpulls:
1x5 w/365
2x5 w/415
4x4 w/475
Face pulls:
2x10 w/80
3x10 w/150
7/4/2013:
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
6x3 w/315
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
3x3 w/415
4x2 w/435
Bench:
1x6 w/195
1x6 w/235
4x6 w/275
Face pulls:
5x10 w/150
Yesterday:
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
5x3 w/415
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
3x3 w/315
4x2 w/335
Squat:
1x5 w/255
1x5 w/315
1x5 w/365
4x4 w/385
Standing Good Morning:
3x5 w/185
Pull throughs:
2x10 w/200
Face pulls:
5x10 w/150
Deadlift to knees:
1x3 w/275
2x3 w/330
2x3 w/385
5x3 w/415
Bench:
1x6 w/195
1x5 w/235
2x4 w/275
2x3 w/295
3x3 w/315
2x4 w/295
2x5 w/275
1x6 w/255
1x8 w/235
1x10 w/215
1x10 w/195
Deadlift:
1x4 w/275
1x4 w/330
2x3 w/385
6x3 w/440
Obviously, the goal here is to get strong as shit, but how are size gains with Sheiko? The volume looks pretty high and your weights are moving up so there has to be some size that comes along with it.
Squat:
1x5 w/255
1x4 w/315
2x3 w/365
3x3 w/415
1x1 w/435
2x2 w/455
3x3 w/415
Bench:
1x5 w/195
1x4 w/235
2x3 w/275
1x2 w/315
1x2 w/335
1x1 w/365
1x0 w365
1x1 w345
1x1 w/355
Leg press:
4x6 w/630
Seated good mornings:
3x5 w/185
Pull throughs:
2x10 w/200
[quote]jt339 wrote:
Obviously, the goal here is to get strong as shit, but how are size gains with Sheiko? The volume looks pretty high and your weights are moving up so there has to be some size that comes along with it.[/quote]
Since starting Sheiko last September my weight has fluctuated up and down but I’ve gained a net of 10 pounds so far. I was eating a lot more initially but have started to taper down my diet to try to get back under 200 while maintaining my strength.
Starting the 9 Week Three Lift Russian Peaking Cycle, thinking about competing in my first meet at the Socal championships in September.
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x3 w/300
Russian leg curls:
5x10 w/bodyweight
Face pulls:
5x10 w/150
Seated calf raises:
3x10 w/180
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
6x3 w/435
Pull throughs:
5x10 w/245
Reverse hypers:
5x10 w/bodyweight (sadly, I don’t actually have a machine at my gym for this)
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x3 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x2 w/315
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
6x4 w/435
Pull throughs:
5x10 w/245
Reverse hypers:
5x10 w/bodyweight
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x4 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x4 w/300
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x5 w/300
Russian Leg Curls Facepull supersets
3x10 w/bodyweight
3x10 w/150
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
6x5 w/435
Reverse hypers:
5x5 w/30 (had to hold a db between my leg)
Seated good mornings:
5x5 w/185
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x5 w/405
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x2 w/300
Lying leg curls:
5x5 w/190
Face pulls:
5x10 w/150
Bench:
1x5 w/185
1x4 w/225
1x3 w/275
5x5 w/315
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
6x2 w/405
Russian Leg Curls Facepull supersets
5x10 w/bodyweight
5x10 w/150
Deadlift:
1x5 w/275
1x4 w/335
1x3 w/385
1x1 w/425
5x5 w/460
Seated good mornings:
5x5 w/185
Reverse hypers:
5x5 w/35 (had to hold a db between my leg)
Squat:
1x5 w/255
1x4 w/315
1x3 w/365
1x1 w/405
5x5 w/430
Close-grip Bench:
1x5 w/185
1x4 w/225
1x3 w/275
6x2 w/315
Lying leg curls:
5x5 w/190
Face pulls:
5x10 w/150