The Logos is Without Beginning or End

Training Training Logs
141

Wednesday June 19
Sheiko W1D2

Deficit DL
135x3
165x3
205x5,5
235x3,3
255x3x3

BP (paused)
45x5
95x5
135x5
165x5
175x4x4

DL
195x3
225x4,4
275x3,3
295x3x3

EZ rev curls
45,55,65,45x8

BB curls
40x3x10

Notes: Great day. Everything felt fast and strong. Bench was a bit slow, but still easy. Last week I did 295x3x3 DL, felt strong, this week I again did 295x3x3 except at the end, and still felt strong.

142

Decided to switch to Sheiko. I like how it’s pretty much a step by step instruction on how to get stronger lol. Do this, and your lifts will increase. I’m doing the 13 week one in the ‘Sheiko shakes up powerlifting’ article. I know it’s not advised to change things, but I ran 29 before as is, and so based on that, plus observations these past few months, I’m making these changes:

  1. Squat max right now is 315. I’ll use 300 for my training max instead. I seem to make better gains when training max is set low, and reps are fast and confident.s
  2. For the Squat/Bench/Squat days, the first squat round will be using a SSB, with the same %'s except for SSB max. Always found that benching after squatting gave me bad elbow pain, so hopefully this will help.
  3. Bench max is set to 245, even though I only got it for an ugly rep.
  4. Not doing deadlift to knees, or block/pin pulls. Will use deficit and regular deadlifts instead.
  5. Probably not gonna do the flys/gms/lunges/dips. As I feel they didn’t really help with anything, not even recovery. Deadlift days I’ll do curls at the end, squat/bench days I’ll do abs and ghr.
  6. Extra day on saturday consisting of DB rows and curls.

Let’s see how this goes: there’s a planned skills evaluation in Week 9.

143

Friday June 21

Sheiko W1D3

BP (paused)
45x5,5
95x5
125x5
145x4
175x4
185x3
195x2,2
205x1,1
195x2,2
175x3
155x5
135x5

Squat
45x5,5,5
95x5
135x5
155x5
185x3,3
205x3,3
225x4x3 reps

Back xt
3x10

GHR abs
BW,2.5,5,10x10

Notes: Meh day. Head wasn’t in it today. Bench felt very heavy, and had to lower the weights on the b/o sets. Squats felt allright.

144

Saturday June 22

NG chins
BWx3x8

DB rows
65x8
85x8,8
65x22,15,10

EZ curls
45x8
65x10
45x3x10

Notes: Felt kind of shitty today. Hopefully this ends soon.

145

Monday June 24

SSB
45x5,5
95x5
115x4
145x4
165x3,3
195x4,4

Bench (last rep paused)
45x10,10
95x5
115x3
145x3
165x3
190x4x2 reps

Squat (last rep paused)
95x5
135x4
165x3
195x3
225x3x3

Back xt
BWx3x10

GHR abs
BW,2.5.5.10x10

Notes: Another day. Still have no motivation.

146

Wednesday June 26

Deficit DL
135x3
185x4
205x4
235x3x4 reps

CG bench
45x10
95x5
135x5
155x5
165x11.5 (supposed to be 3x4reps)

DL
135x3
185x4
235x4
275x3,3
295x3x3

Notes: CG bench just killed all my motivation for the rest of the day. Bench is really frustrating me at the moment.

147

Friday June 28

SSB (last rep paused)
45x5
95x5
115x4
145x4
165x3
175x3x5 reps

CGBP
45x10
95x10
115x5
145x4
165x4
175x3x3
190x2
205x1,1 (both paused)
190x2
175x4
165x5
145x5
135x6

Squat (last rep paused)
95x5
135x4
165x3
195x3
225x3,3

Back xt
BWx3x10

Abs
BW,2.5,5,10x10

Notes: Okay day. Starting to get back into it. Bench was more controlled. The pyramid thing was surprisingly tiring.

148

Saturday June 29

NG chin
BWx3x8

DB row
65x8
85x8,8
65x20,15,10

Ez curls
45x10
65x10
45x10

Notes: Nothing to note.

149

Monday July 1

Sheiko W3D1

SSB (last rep paused)
45x5
95x5
115x4
145x4
165x3x3
195x3x4 reps

CGBP
45x10
95x10
115x3
145x3
165x3,3
190x3x3

Squat (last rep paused)
95x3
135x3
155x4
185x4
210x4x5reps

Notes: Didn’t feel like doing accessories. Right elbow is starting to hurt during benching, nothing too serious for now. I hope.

150

Wednesday July 3

Sheiko W3D2

Deficit DL
135x3
165x3
205x3
235x4
255x3x4 reps

Bench
45x10
95x5
115x4
145x4
165x4,4
175x3,3
190x2,2
205x1,1 (paused)
190x2,2
175x3,3
165x4
155x6
135x6

DL
135x3,3
235x4
275x3,3
295x3x4 reps

Rev EZ curls
30lbx20,20
25lbx20

EZ curls
25lbx20,20

Notes: Hit everything I needed to. Originally was doing CGBP, but right elbow started hurting, so switched to regular grip instead. I’ll probably alternate them or something.

151

Friday July 5

Sheiko W3D3

BP
45x10
95x5
115x4
145x4
165x3,3
190x3x3

Squat (last rep paused)
95x5
135x5
155x5
185x5
205x5
225x4x4

CGBP
95x5
135x5
155x6,6
165x4x5 reps

Notes: Good day. The squats were actually kind of difficult. CGBP as well. No elbow pain-awesome.

152

Sunday July 7

NG chins
BWx8,8,8

GHR
BWx3x10

Back xt
BWx3x10

GHR abs
BW,2.5,5,10x10

MG pullups
BWx8,8

DB curls
25x4x8

Notes: Just accessories.

153

Monday July 8

Sheiko W4D1

Squat (last rep paused)
45x5,5,5
95x5
135x5
155x4
185x3
205x3,3
245x5
255x2x2

CGBP
45x10
95x5
115x3
145x3
165x3
190x3x4 reps

Squat (last rep paused)
45x5
95x5
135x5
155x4
185x3
205x3
245x4x2 reps

GHR abs
BW,2.5,5,10x10

Notes: I haven’t squatted over 225 in a while, and it showed. 255 was kind of slow, but still felt pretty strong. Bench was easy.

154

Wednesday July 10
Sheiko W4D2

BP
45x20,10
95x5
115x3
145x3
165x3
185x3,3
205x3,3

DL
135x3,3
185x3
235x3
275x2,2
315x3,3
325x2,2

BP.
95x5
135x5
155x5
175x3x4 reps

Notes: Bench was slow. DL was easy.

155

Friday July 12

Sheiko W4D3

Squat
45x5,5,5
95x5
135x5
155x4
185x3
205x3,3
245x5x3 reps

CGBP
95x5
115x5
145x5
165x4x5 reps

Notes: For the past two weeks, for bench, I’ve been VERY lightly touching my chest when lowering the bar, making it much more controlled, as opposed to the usual tng. It’s seeming to work well. With that said, I’ve decided to try the same thing with squats. Instead of the usual small rebound I get at the bottom, I’m doing a slower negative, and using entirely my lower body to power out of the bottom. That made the squats surprisingly difficult today. Let’s see how it turns out.

156

Sunday July 14

NG chins
BWx8,8,8

GHR
BWx3x10

Back xt
BWx3x10

GHR abs
BW,2.5,5,10x10

MG pullups
BWx8,8

Hammer curls
25x4x8

157

Monday July 15

Sheiko W5D1

Bench
45x20
95x5
115x5
145x4
165x3,3
175x4,4,4

Squat
45x5,5
95x5
135x3
155x5
185x5,5
210x5x5

Bench
95x5
135x5
155x4,4
165x4x5 reps

Notes: I was pretty beat at the end of this. The first bench round was easy. 5x5 squats was surprisingly hard, with controlling the weight the way I said. That wrecked me; as a result, the 2nd bench round was harder than it should’ve been. Good day.

158

Wednesday July 17

Sheiko W5D2

Deficit DL
135x3,3
165x5
205x5,5
235x4,4
255x4x3 reps

CGBP
45x15
95x5
115x6
145x5
165x4,4
175x3,3
190x2,2
205x2

DL
135x3
195x5
235x5,5
275x4,4
295x4x3 reps

Notes: The deadlifts today were quite tiring. The 205 CGBP felt surprisingly good.

159

Friday July 19

Sheiko W5D3

Squat
45x5
95x5
155x5
185x4,4
205x3,3
225x3x5 reps

160

Monday July 22

Sheiko W6D1

Squat
45x5,5
95x5
135x3
155x5
185x4,4
205x3,3
245x5,5

CGBP
45x15
115x5
145x4
165x3,3
190x6,6

Squat
135x3
165x3
195x3
225x3x4 reps

GHR abs
BW,2.5,5,10x10

Notes: Great day. 245 squat sets felt a bit weaker than I would have liked, but that;s probably from the high frequency of squatting.