June 6, 2011:
Squat -
135x5
185x5
225x3
315x3
365x1
405x1
425x3
Block Pulls -
165x6
275x5
320x3
407x3
451x1
496x1
540x1
562x1
573x1
Front Squat Holds -
135, 255, 315, 405, 495 for 10 seconds each
June 8, 2011: Lifting at STB’s house 
Bench -
135x5
185x5
225x3
275x1
300x1
Add single ply inzer bench shirt
335x1x3 (nailed it in the groove on the third set)
355xF (decided to stop here)
Log Press -
97x5
137x5
167x5x2
187x2
June 10, 2011: 60%
Speed Squat -
135x5
185x5
225x3
255x3
Add 80 lbs of chain
285x2x8
Speed Sumo Deadlift -
135x5
225x5
315x1
Add 80 lbs of chain
330x1x8 (these sucked ass)
June 11, 2011:
Speed Bench -
Add monster minis
10
135x3x12
Chest Supported Rows -
45x10
90x6x3
Skull Crushers -
65x8
85x8
95x8x2
June 13, 2011: Deload Week
Squat -
135x5
185x5
225x3
285x6x3
Fat Bar Deadlift (smooth bar) -
135x5
225x5
325x6x3
June 15, 2011:
Swiss Bar Bench -
135x5
185x5
205x6x3
Far Bar Overhead Press -
135x5
185x6x2
Pullups -
10, 10
June 17, 2011:
Speed Squat -
135x5
185x5
195x2x6
Speed Deadlift -
135x5
225x1x6
Then squatted 315 a couple times in Risto oly shoes…and ordered a pair when I got home.
June 18, 2011:
Speed Bench -
135x5
145x3x6
Incline Bench -
45x80
95x40
June 20, 2011:
Deadlift -
135x5
225x5
Add 120 lbs of chain
125x5
225x5
315x1
405x1 (this literally felt like nothing)
455x1 (had to burp before lift started and didn’t…it decided to come out half way up, and it felt like my heart had just exploded. So I did a picture perfect Derek Poundstone hitch and finished the lift)
Back Extensions -
5 sets of 10
Glute/Ham Raises -
2 sets of 10
300 lb Tire Flip - 1 set of 50. Holy shit, this sucked.
[video]2091[/video]
June 22, 2011:
Floor Press -
135x5
185x5
225x3
275x2
315x1
335x1
350x1
Push Press -
135x5
165x3
185x1
225x1
250xF
Seated DB Powercleans -
40x10
50x10
June 24, 2011:
Speed Squat -
135x5
185x5
190+80 lbs of chain: 12 sets of 2
Speed Deadlift -
135x5
225x5
225+80 lbs of chain: 12 sets of 1
June 25, 2011:
Just fucked around today…
Bench -
135x5
225x17 no spot, no lift off
Tried Sheiko (#29) out. Went from June 27, 2011 to July 22, 2011. Based it off of the following 1 rm’s:
475 squat
350 bench
550 dead
It wasn’t too difficult of a program, the shittiest part was that the workouts lasted over 2 hours.
July 25, 2011:
Squat -
135x5
145x1x8
Bench -
135x5
165x1x8
Deadlift -
135x5
165x1x8
July 27, 2011: Probing where my strength was at. After #29 you’re not supposed to max out, but rather continue on to the next 4 week program, so this was a bad idea.
Squat -
135x5
225x5
315x3
365x1
425x1
455xF Holy shit, this sucked. I started using Risto olympic squat shoes to squat in, with a narrower stance at the beginning of sheiko. Bad idea.
455x1 This was the worst feeling squat I’ve ever done. Upper back rounded, and my teeth felt like they were being pulled out. Back to a wide stance for me.
Bench -
135x5
225x5
275x1
315x1
365xF (too big of a jump from last PR)
355xF (very close, may have been able to get it if I hadn’t tried 365 first)
Sumo Deadlift -
135x5
225x5
315x3
405x1
495x1x2 (felt like shit, stopped here)
Back to Westside!
August 1, 2011:
Speed Squat (low box) -
135x5
185x5
245x2x25
Glute/ham back extensions with purple band -
6 sets of 10
Spread eagle abs w/ 25 lb medicine ball -
3 sets of 20 reps
August 3, 2011:
Speed Bench Press -
135x5
175(50%)x3x20 19 min
Chest Supported Row -
45x5
70x10x6 (sucked)
Arnold Press -
30x5
50x10x6
August 4, 2011:
Squat -
135x5
225x5
315x3
365x3
395x5
405x5 (felt awesome, easy+good form)
G/H Raises -
4 sets of 10
Back Extensions w/45 lbs -
6 sets of 10
35 lb spread eagle situps -
2 sets of 30
August 6, 2011:
Bench -
135x5
185x5
225x3
275x1
305x3
295x5
Incline DB vert grip -
50x5
60x10x3
60x15x2
100ft sled sprints (30 lb sled) -
45x2
90x2
135x2
180x2
August 8, 2011:
Speed box sq w/SSB -
135x5
185x5
245x2x25 22 min (-8min from last DE day)
Rev. Hyper -
50x5
70x10x6
Spread Eagle abs w/45 lb plate -
10, 20, 10, 20
August 9, 2011:
Speed Floor Press -
135x5
185x3x21 in 18 min
Chest Supported Row -
45x5
80x10x6
Arnold Press -
40x5
60x10x6
August 11, 2011:
3.6 Deficit Deadlift -
135x5
225x3
315x3
405x1
455x5 (way too easy)
475x5 (5 rep PR, felt awesome)
G/H Raises -
6 sets of 10
Spread Eagle abs w/45 lb plate -
2 sets of 30