me upper
competition bench
barx5
95x3
135x3
165x3
185x3
205x3
225x3
245x3
265x5 PR PR PR PR
old pr in the bench was 265x1
this makes me ridiculouly happy.
db incline
70x8
80x8
95x8 pr
bb row
135x8
185x8
225x8
245x2x8
shrugs
225x5
315x5
405x5
455x5
475x5
curls
today was an awesome day
me lower
pin zercher set it up so that my hips were a little lower than they are in my sumo deadlift
barx3
135x3
185x3
205x1
225x1
265x1
285x1
315x1
335x1 beltless PR
band convntional deads
225x2x6
leg curls
de upper
straight weight bench
185x9x3
db bench
60’sx4x15
db row
100x3x8
curl
ton of foam rolling
ME upper
2 board
barx25
95x5
135x5
185x3
205x3
225x3
245x3 add 2board
265x3
285x3
295x3 20 lb PR
cgbp
225x6
ez bar extensions
60x12
70x8
90x8
front box squats
barx5
95x3
135x3
185x3
205x3
225x3
235x3 like a 8-9/10 not terrible just wanted to get a feel for it
I think these would have a ton of carryover to my conventional dl
speed pulls 205 light band
8x1
high bar squats
good girl bad girl
de upper
bench doubled minis
145x9x3
dead bench
195x4x1
205x4x1
flat db bench
75x8
80x8
85x8
rows
185x8
225x8
245x8
225x8
225x8
shrugs
315x20
365x15
405x10
curls
4x8
me upper
fat grip floor press
barx10
135x5
135x5
185x3
205x3
225x3
235x3
255x3 PR
265x2 failed on 3
close grip floor press
225x2x6
db extensions
35x8
40x8
40x8
45x4 wasnt working out
curls
3x10
deadlift
135x1
225x1
275x1
325x2
chest supported row
140x8
150x8
190x8
underhand pulldown
3x8
bench with hanging weights
90x4x15
barx50
de upper
bench doubled minis
155x9x3
they weren’t too bad. Shorter rest periods than normal. Did these on pretty much a 30-60 second rest.
I had to get in and out so i could finish my paper and study for finals
dead bench
205x4x1 super easy
225x4x1 a litte harder but nothing anywhere near challenging
Dead bench and speed bench are really paying off
front squats
barx5
95x2x3
135x2x3
175x3
195x3
205x3
225x3 Tough-ish i’m having trouble keeping my weight on my heels with these
rdl
worked up to
275x5
back extensions
bwx10
bw 25x2x10
me upper
cgbp
barx5
95x3
135x3
185x3
225x1
245x1
275x1
285x0 missed at my chest? which makes no sense, I usually miss a close grip closer to the top
db bench
80x2x15
80x8
incline bench
185x6
chest supported row
2ppsx8
2 plates and a 10 per sidex2x8
close pull downs
4x8
really good day. I’m looking to hit a 315 bench in competition in april.
I really wanted to hit 285 but its whatever 275 is a 20 lb PR
de upper
bench doubled minis
170x9x3
felt like shit. It moved fast enough, I just felt terrible today
dead bench
225x3x1
245x3x1 felt like absolute shit
hammer strength incline bench
180x2x8
230x1x8
shut it down
found a meet thats 17 weeks away. I’m going to run sheiko for it.
Right now I think my progression into it is going to be
bench spec–>shekio 37–> cms/ms
my back still feels weird when i squat, but is totally fine front squatting.
Meet goals
squat 365-385
bench 315-325
deadlift 405-425
I think I can get the bench, and I should be able to get the other lifts if I can get my back sorted out.
sheiko bench spec
day 1 week 1
bench
1x5 145
1x4 175
2x3 205
5x3 215
squat
1x6 135
1x6 175
shut that down
bench
1x5 145
1x4 175
4x4 205
bench
145x5
175x5
205x2x4
215x2x3
225x2x2
215x2x3
205x1x4
175x5
145x6
dead bench
185x5x3
chest supported rows
180x5x10
sumo pull
255x3x3
pause front squat
185x3
205x3
225x3
seated good morning
95x2x10
115x2x10
floor press
245x5
squat
235x8 back felt fine on these but i felt stupidly weak
3 count front pause squat
205x1
225x1
235x1
245x1
seated gm
95x4x8
i love these so much
leg curls
3x10
absx50
bench 40 chain
barx3
95x3
135x3
185x3
205x1
225x1
245x1
255x1
265x1
cgbp
185x8
205x5
225x5
235x5
245x5
bb row
185x2x10
205x10
chest supported row
180x8
220x8
230x8
250x8
270x8
tri pushdowns
100 reps
curls
sumo pull
135x5
185x5
225x5
275x1
315x4
365x5 PR
deficit conv dead
315x5 should have done more
snatch grip rdl
225x2x10
abs
4x10
i think the paused front squats are really helping my deadlift