Bench:
1x5 w/205
1x4 w/245
2x3 w/285
1x3 w/325
1x3 w/345
1x2 w/365
1x3 w/365
1x2 w/365
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
1x3 w/455
1x3 w/495
3x2 w/505
Close-grip Bench:
1x5 w/225
1x4 w/265
4x3 w/305
Superset:
Face pulls + band pull aparts
5x15 w/red mini bands
Deadlift:
1x5 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x1 w/550
1x0 w/585 (this was just not working for me, couldn’t lock it out)
1x1 w/550
Deadlift to knees:
2x2 w/450
Bench:
1x6 w/205
1x5 w/245
1x4 w/285
2x3 w/305
2x2 w/325
2x1 w/345
1x2 w/345
2x2 w/325
2x3 w/305
1x4 w/285
1x5 w/265
1x6 w/245
1x7 w/225
1x8 w/205
Deadlifts from Boxes:
2x4 w/450
4x4 w/515
Superset:
Face pulls band pull aparts
5x15 w/red mini bands
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
6x3 w/325
High-bar Squat:
1x5 w/315
1x4 w/365
4x4 w/425
Deadlift:
1x5 w/315
1x3 w/405
1x1 w/455
1x1 w/495
1x1 w/545
1x0 w/585 (been struggling to get this weight up)
1x3 w/495
2x3 w/515
Bench:
1x5 w/205
1x4 w/245
1x3 w/285
1x3 w/325
1x2 w/345
1x2 w/365
1x1.5 w/370
Paused Deadlifts:
4x3 w/425
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
2x3 w/455
2x2 w/480
2x3 w/455
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/325
4x2 w/345
High-bar Squat:
1x5 w/315
1x4 w/365
5x3 w/425
Superset:
Face pulls band pull aparts
5x15 w/red mini bands
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
2x3 w/455
2x2 w/480
2x3 w/455
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/325
4x2 w/345
High-bar Squat:
1x5 w/315
1x4 w/365
5x3 w/425
Superset:
Face pulls band pull aparts
5x15 w/red mini bands
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/325
1x2 w/370 (PR)
1x2 w/375 (PR)
2x3 w/325
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/425
3x3 w/485
2x2 w/515
1x2 w/545
Close-grip Bench:
1x5 w/225
1x5 w/265
4x4 w/315
Superset:
Face pulls + band pull aparts
5x15 w/red mini bands
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
1x3 w/325
1x1 w/380 (PR)
1x1 w/390 (PR)
1x0 w/400
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Close-grip Bench:
4x5 w/285
Superset:
GHR:
5x10 w/bodyweight
Face pulls + band pull aparts
5x15 w/red mini bands
Paused Deadlift:
1x4 w/315
1x4 w/365
2x3 w/425
4x2 w/455
OHP/Push Press:
1x5 w/135
1x5 w/185
3x5 w/225
Banded Dealift:
8x2 w/315 heavy bands
I really like your log. Some great lifts in here, and very well-rounded.
[quote]kgildner wrote:
I really like your log. Some great lifts in here, and very well-rounded.[/quote]
Thanks. I really like the Sheiko style training as it gives me more opportunities to practice the main lifts. It definitely helped me increase my work capacity which translates well in competition.
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/325
1x2 w/365
2x2 w/370
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Close-grip Bench:
1x5 w/225
1x4 w/275
4x3 w/315
Superset:
Good morning:
5x5 w/225
Face pulls band pull aparts
5x15 w/red mini bands
Deficit Deadlift:
1x4 w/315
1x4 w/365
2x3 w/420
4x3 w/480
1x5 w/495 (PR)
Bench:
1x6 w/205
1x5 w/245
1x4 w/285
2x3 w/305
3x2 w/325
CG Bench:
2x3 w/305
1x4 w/285
1x5 w/265
1x6 w/245
1x7 w/225
1x8 w/205
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/425
Superset:
Hip thruster:
5x10 w/2 heavy bands
Face pulls + band pull aparts
5x15 w/red mini bands
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
1x3 w/455
1x2 w/495
2x2 w/505
1x2 w/515 (PR)
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
1x3 w/325
1x2 w/345
3x2 w/365
High-bar Squat:
1x5 w/285
1x5 w/345
5x5 w/405
Hyperextension:
1x50 w/bodyweight
CG Bench:
1x6 w/205
2x6 w/245
4x6 w/265
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/425
6x2 w/480
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
2x3 w/455
2x2 w/480
1x2 w/510
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x2 w/325
3x1 w/365
2x2 w/325
High-bar Squat:
1x5 w/315
2x4 w/365
4x3 w/425
Superset:
Goodmorning:
5x5 w/225
Facepull + band pull aparts:
5x15 w/light band
Bench:
1x5 w/205
1x5 w/245
2x4 w/285
2x3 w/305
3x2 w/325
CG Bench:
2x3 w/305
1x4 w/285
1x6 w/245
1x8 w/205
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/420
2x3 w/480
4x2 w/545
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
5x3 w/325
Squat:
1x5 w/285
1x4 w/345
2x3 w/395
5x3 w/455
Close-grip Bench:
1x5 w/225
1x5 w/265
4x4 w/315
Superset:
GHR:
5x10 w/bodyweight
Face pulls band pull aparts
5x15 w/red mini bands
Bench:
1x5 w/205
1x4 w/245
2x3 w/285
2x3 w/330
3x2 w/365
2x3 w/330
Squat:
1x5 w/285
1x4 w/345
2x3 w/405
1x3 w/460
1x3 w/465
1x3 w/495
1x3 w/500 (PR)
1x4 w/505 (PR)
Close-grip Bench:
1x5 w/225
1x5 w/265
5x4 w/315
Deadlift:
1x4 w/315
1x4 w/365
2x3 w/425
2x3 w/490
2x2 w/525
1x2 w/555
1x2 w/525
Bench:
1x8 w/205
1x7 w/225
1x6 w/245
1x5 w/265
1x4 w/285
2x3 w/315
2x2 w/330
3x1 w/350
1x1 w/330
CG Bench:
1x1 w/330
1x3 w/310
1x4 w/285
1x6 w/265
1x8 w/245
1x10 w/225
1x12 w/205
Paused Deadlift:
1x4 w/315
1x4 w/365
5x3 w/430