Sheiko 37 Week 2 Day 2

weightx(RepxSet)
Deadlift to Knees-
135x5
265x4
315x4
365x4x4

Bench-
165x5
195x2x5
225x5x4

these felt really good!

Chest Flies-
10x5

Deadlift-

265x4
315x4
365x2x3
390x5x3

Lunges-
135x10x3

Finish time 2 hour 20 minutes. By far the longest and hardest Sheiko workout for me so far.
My hams/glutes were still pretty sore from monday, Deadlifts felt great though.
Heres a video from my last set of Deadlift.

Sheiko 37 week 2 Day 1

Went into 24 hour at 10 PM -_-
(RepxSet)




Squatz-
235x5
285x2x4
335x2x3
380x5x2 ( 80 % )

Bench-
165x5
195x4
225x2x3
260x6x2

DB side Raises-
5x10

Weighted Pushups-
5x10

Squats !-
265x3
335x3
355x4x3 tiredd

Good mornings-
225x5x5

Its kinda an ego buster to be only 5RMing 50lbs less than your true 5rm
but I'm really liking sheiko. the 3 days gives me more rest, my form is feeling way better, and oddly enough i'm feeling a little leaner..
heres a video of my final set of 380 from my first round of squats, critiques are welcome!!

MEET REPORT

▼ 1. 8/22/09 - Sat - MEET DAY (IPA CT STATES)

Decent day. I'll take it, but I still feel like I came up a little short of my potential for a stupid reason. I needed a 9/9 day to have a PR total, which is a crappy place to be regardless. That's what doing 95% second attempts gives you.

• General

Didn't have much sleep on Friday trying to change my schedule for the meet. We had to wake up at 7am on Sat to make it to weigh-in in time. So I was not nearly as well rested as I would like on Saturday. Other than that, no major hiccups.

  I decided to lift "equipped" so that I could wear my knee sleeves. My knees didn't feel good without them on my test day earlier, so I think this was a good decision.

  It turns out that even though this was an IPA meet, almost everyone was a raw lifter.

  I was also rushed on all of my warm-ups because everyone was organized into once huge flight of 20+ lifters, so the weights were constantly having to be changed.

• Weigh-in : 214

I think their scale was light, but mine is also probably a little heavy.

• Squats warm-ups, 405 (90), 425 (95), 460 (102)

These went very well.

Warm-ups : Nothing particularly to say about these. Felt good overall, which is a relief since warm-ups don't always go well for me.

1st : Always nervous for first attempts. My muscles feel funny and I think there is no way I can lift anything. But this flew up, so no worries.

2nd : Also easy.

3rd : Fairly easy. I had more left in the tank. I was nervous about the 460 since squats had felt difficult this training cycle. I've hit 460 before, but in the knee-wrap-material knee sleeves that give a lot more poundages than the APT sleeves I have now (which I think give nothing, especially since I have a loose fit). So I definitely count this as a PR. I think I had 470 in me.

  The other thing to note is that after my squat one of the spotters said, "That's an olympic squat right there." Murph has also told me that I am falling forward on my squats. I am finally convinced that I need to rework my squat form. If I do, I should be able to get to 500. I could tell from looking at the other lifters that the squat form was generally much closer to Danny's than to mine.

• Bench warm-ups, 275 (90), 290 (95), 305 (102)

Went well. Nothing to say about warm-ups really.

1st : Easy. On the re-rack, the spotters pulled my hand into the rack and tore all the skin off the outside of my right hand. I have a huge flap of skin there now, and I had to wear a band aid. More on this later.

2nd : Easy.

3rd : Slower, but I still had room to spare. PR +5.

• Deadlift warm-ups, 495 (90), 525 (95), 560 - miss (102)

I was very tired by the time deadlifts started.

Warm-ups : They had the deadlift bars at this meet again. Didn't give me nearly as much trouble as my last meet, but I still don't like them. You have to pull very hard off the bottom and it doesn't feel like its ever going to move. Makes everything feel hard.

1st : Felt hard, apparently looked fast.

2nd : Felt hard, apparently looked slightly less fast.

3rd : I knew this was a stretch. My last deadlift at 550 was quite difficult. I was considering dropping to 555, but I decided to go for it. I needed this lift to PR. Especially after a very long day, I wasn't sure I had it in me.

  I got myself pretty psyched up and started the pull. I got stuck at my sticking point, but them got it moving again and was on my way to lockout. I was pretty confident I was going to get the lift, and then my right grip gave out. What the fuck?! I *never* lose my grip. The only explanation I have for this is that it was too heavy and I was dragging it up my legs and undoing my grip, or, more likely, that the band aid on my right hand hurt my grip. I am happy that I had the strength to get it as far as I did, but really frustrated that I lost it in the easy part.

• Total / recap 1290 @ 214

A good meet. Not the best venue I've ever been at -- we were kinda in the middle of hickville. But it was a fun experience and good to do my first raw meet. I got a second place trophy in the 220 raw division. The 1st place guy totalled 1305. I should have gotten first with my last pull. Fuck me. Actually, I technically should have been "equipped", so I should have gotten a first place trophy anyway.

  Other highlights from the day: 

  - 308 goes 1875 raw.

  - Vinnie Dinzenzo benches 605.

  - Some guy squats 665 @ 226 raw (belt only).

  - 65 year-old guy squats 550+ single ply.

Nathan: 8/17 thru 8/19 Meet Prep

▼ 1. 8/19/09 - Wed - SHEIKO#29

Weight: 221. Time: 0:45.

  If this weight keeps up, I'm going as 242. I'm not about to diet down at this point.

  Murph said since its an IPA meet, I should just 'throw on a canvas suit and a double denim shirt and do the real thing.' I think it requires more planning than this, but its certainly an interesting thought.

• Foam roll - lower back

Dee went first on the monolift today, so I tried to warm up my lower back a lot.

• Squats 135x5x3, 225x3 (50), 275x3x2 (60), 315x2x3 (70)

These felt pretty good, actually. Dee checked depth on last set and said I was "clearly below parallel", which is a problem.

• Bench 155x3 (50), 185x3x2 (60), 215x2x3 (70)

This felt really stupid. Murph said my ass was clearly off the bench on the last set, although I felt my ass clearly in contact with the bench. Carlos has said the same thing previously, then watched me from the side and said I looked fine. So we'll see if I get red lighted on meet day.

▼ 2. 8/18/09 - Tue - CARDIO

Weight: 222. Time: 0:45.

  Really light cardio day.

• Cardio - bike 25 mins

• Stretch - soleus, gastroc, adductor on leg press, hamstrings (lots, feeling weird + lower back 

bothered), seated groin, hip flexors

▼ 3. 8/17/09 - Mon - SHEIKO #28

Weight: 221. Time: 0:40.

  This week is stupid workouts to get ready for meet.

• Bench 155x3 (50), 185x3x2 (60), 215x2x2 (70), 225x1x4 (75)

• Deadlift 275x3 (50), 335x2x2 (60), 385x2x4 (70)

Left side of lower back doesn't feel great. This bothered me all weekend and for the next couple days too. I hope it isn't an issue on Saturday.

Nathan: 8/14 Sheiko & 8/16 Cardio

▼ 1. 8/16/09 - Sun - CARDIO

Weight: 220. Time: 0:45.

• Cardio - Spinner bike 30 s hi, 30 s lo, 30 s hi, 55 s lo x 8, 600 s med

Slowly reducing rest period to make things more intense. Didn't change too much this time, though, because I have a meet coming up.

• Flexibility - gastroc, adductors on leg press, soleus, hamstrings, seated groin, hip flexors

▼ 2. 8/14/09 - Fri- SHEIKO #27

Weight: 220-ish? Time: 1:00.

  Workouts are becoming stupidly light as the meet approaches. I need to log my workouts quicker, I don't really remember anything specific about today.

• Squat 135x5x4, 225x3 (50), 275x3x2 (60), 315x2x2 (70), 335x2x3 (75)

• Bench 155x3 (50), 185x3 (60), 215x3x2 (70), 225x2x4 (75)

Bench felt amazing, but I think I was a little lazy with my arch because my lower back hurt on Saturday.

Nathan: 8/12 Sheiko & 8/13 Cardio

▼ 1. 8/13/09 - Thu - CARDIO

Weight: 217 (morning). Time: 0:50.

• Cardio - Spinner bike 30 s hi, 30 s lo, 30 s hi, 60 s lo x 8, 600 s med

Same idea as last time. This kicks my ass. I love it.

• Flexibility - gastroc, adductors on leg press, soleus, hamstrings, seated groin, hip flexors

▼ 2. 8/12/09 - Wed - SHEIKO #26

Weight: 218 (morning). Time: ??

  Super easy day. A little hard to stay focused, actually.

• Bench 155x3 (50), 185x3 (50), 215x3x2 (70), 245x2x5 (80)

• Flies 30x8x4

• Deadlift 135x5x4, 225x3, 275x3 (50), 335x3x2 (60), 385x3x2 (70), 415x2x5 (75)

• Good mornings 135x5x4

Kind of boring. Sorry.

Nathan: 8/10 Sheiko

▼ 1. 8/10/09 - Mon - SHEIKO #25

Weight: 225 (after gym, dinner). Time: 2:00?

  Shorter day, pretty easy.

• Squat 45x10x3, 135x5x3, 225x3 (50), 275x3 (60), 315x3x2 (70), 360x2x5 (80)

All work done in the monolift. Heavy sets belted. Everything felt relatively easy.

  Got some tips from Carlos on my squat. He told me I need to arch much harder through my middle back and start the squat from the hips. He said my squats looked much better that way, and they felt "ok". But I felt like I was unable to get any kind of abdominal pressure in that position.

• Bench 155x3 (50), 185x3 (60), 215x3x2 (70), 245x2x3 (80), 260x1x3 (85)

Pretty easy, don't really remember this all that well to be honest.

• Dumbell flies 30x8x4

• Lunges bwx15x3

To help with adductor feeling sore.

Where is Brent?

Nathan: 8/7

▼ 1. 8/7/09 - Fri - SHEIKO #24

Weight: 218 (morning). Time: 2:30?

  End of a tough week. Today went fairly well, but not great.

• Bench 45x10x3, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x5 (80)

Pecs very sore from flies on Wednesday, so I did a bit of a warm-up.

  Carlos said that looking my feet my ass appears to come off the bench, but from the side it is obviously on the bench. Interesting, but I should be OK on this front.

  I wore a crappy shirt that was sliding on the bench and hurting my arch. I was also using a bar with no rings so my hands were uneven sometimes. This made the last sets less easy than they should have been, but they were still OK.

• Squat 135x5x3, 225x3 (50), 275x3x2 (60), 315x3x2 (70), 365x3x6 (80)

I realized today that the meet is IPA, so it will have a monolift. I decided it was past time I practiced it, so I did all my sets in the monolift. This also meant I had no supports, so I had to rely on side spots (thanks Jason & Dee). This is good practice for the meet also, because not having the supports always bothers me.

  As for the lifting, I belted all the 365's. They were varying degrees of difficulty, but generally the first two were OK and the last was somewhat difficult. I feel my form was decent, but since I had side spotters they couldn't really tell what it was looking like. Definitely better than Monday regardless.

• Bench 155x4 (50), 185x4 (60), 215x4x4 (70)

Easy.

• Dislocates lots of reps with purple band throughout

• A: Dumbell bench 50x10x5

• A: Good mornings 135x5x5

In other news, what happened to the traffic on this blog? As far as I can tell its just Dave, Dee, Kyle, Vit, and me posting. Where did everyone go? Did Brent and Jake spontaneously stop training? Is there a new blog no one told me about? Who am I? Why do I exist? What is existence, anyway?

Nathan: 8/5

▼ 1. 8/5/09 - Wed - SHEIKO #23

Weight: 221 (after gym, dinner). Time: 2:15.

  I really wanted this to be a light day after Monday. Alas, it wasn't to be.

• Deadlift to knees 135x5x4, lungesx15x3, 225x3, 275x3 (50), 335x2x2 (60), 365x2x2 

(65), 385x1x3 (70)

These sets/reps are really random.

• Bench 45x10, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x2 (80), 260x2x3 

(85)

Not bad. Carlos said one of the 85 sets looked good.

• Dumbell flies 30x10x5

• Deadlift 275x3 (50), 335x3 (60), 385x3x2 (70), 440x3x5 (80)

First two heavy sets unbelted, rest belted. The second and fifth sets were harder. I think this is entirely because I was less mentally engaged for these sets. Dee said that my back was rounding in the middle off and on between sets and reps.

• Stretching - hamstrings, seated groin

8/3 and 8/4

▼ 1. 8/4/09 - Tue - CARDIO

Time: 0:30.

  Showed up at 9:00pm at the Z so this was really stupid. I've decided to try to be a little more serious about cardio, but I've been failing miserably at getting to the Z with enough time to do anything useful.

• Cardio on bike 140-165 bpm x 10 mins

• Biking around MIT campus 20 mins

• Stretch - hamstrings/lower back, adductors

▼ 2. 8/3/09 - Mon - SHEIKO #22

Time: 2:00.

  Today didn't go as well as I hoped. I think moving all weekend drained me, but I'm not really sure. I forgot to do my lunge cooldown thing, and combined with poor form and lack of stretching in the past week, that made my adductors sore for the next two days.

• Squat 45x5x2, 135x5x3, lungesx12x3, 225x3 (50), 275x3x2 (60), 315x3x2 

(70), 365x2x4 (80)

Belt 315 and up + sleeves. Didn't feel that great. Just felt tired for some reason. On my heavy sets, I'm told the first rep looked good and on the second my ass shot up. But some sets were OK.

• Bench 45x10, 155x3 (50), 185x3 (60), 215x3x2 (70), 245x3x5 (80)

First heavy set of bench was unstable and bad. Then I sucked it up and made the rest of the sets better. I started off on this terrible bench that I can't hold any kind of arch on, so I had a big pause in the middle when I decided to wait for Dee to finish to use the good bench.

• Dumbell flies 50x10x5

• Squat 245x3 (55), 295x3x2 (65), 335x3x4 (75)

Did first two sets at 75 without a belt. These weren't very good. I belted the last two and I think they were my best squats of the day, for reasons I don't entirely understand.

SQUATTIN' & MOVIN'

▼ 1. 8/1/09 - Sat - MOVING

Moving all day long. Decent cardio I guess? Strong man training? I don't know... Either way, another day without enough sleep.

• Moving 5 hrs

▼ 2. 7/31/09 - Fri - SHEIKO #21

Weight: ??. Time: 0:40.

  Super fast workout at the Z-center because I had a paper deadline at midnight. Luckily its a short day for Sheiko.

• Squat 135x5x3, 225x3 (50), 275x3 (60), 315x3x2 (70), 335x2x4 (75)

• Bench 165x3 (55), 195x3x2 (65), 225x3x6 (65)

• A: Dumbell bench 50x10x5

• A: Good mornings 135x5x5

7/29 - SKILLS EVAL

▼ 1. 7/29/09 - Wed - SHEIKO#20 - SKILLS EVALUATION

Weight: 214. Time: 2:30.

I can't imagine a worse set of circumstances to do a heavy day. So that being said, I'm extremely happy with these results.

I was having weird irregular heart beat last night that distracted the hell out of me and made me only get 4 hours of sleep. Then I called to make a doctor's appointment and they told me to go to urgent care. So I spent the whole day basically getting tested with various apparatus, before being told I was 100% OK and it was probably just heartburn.

But I'm moving this week and I also have a paper deadline so stress was pretty much at the max. Not a good day to go heavy.

• Squat 45x5x2, 135x5x3, lungesx15x3, 225x3 (50), 275x3 (60), 315x2 (70),

365x2 (80), 405x1 (90), 425x1 (95)

Belt only. Felt pretty good. 405 was very easy. 425 was slower but still manageable. My right knee wasn't happy after 425, but it wasn't terrible.

Murph (TPS owner) told me he was 'seeing lots of things' I need to fix on my squat. He said 'fix a few things and you'll squat 100 more pounds.' I'm going to look into this after this meet. It sort of ties into my current plans anyway. Murph: 'You have access to every piece of training equipment in the world now. And you aren't using it. Sheiko doesn't make sense, it's too much volume.'

• Bench 155x3 (50), 185x3 (60), 215x2x2 (70), 245x2 (80), 275x1 (90), 290x1

(95)

Used belt and wrist wraps. Got press command from Carlos on the last set. Not as fast as Dee's, but didn't slow down on the way up either. Felt good.

• Deadlift 135x5x3, 275x3 (50), 335x2 (60), 385x2x2 (70), 445x2 (80), 495x1

(90), 525x1 (95)

495 was super easy and fast. 525 was also easy, but I lost my arch a little bit. I felt very good about both, though.

Guess Brent still sucks at squatting, at least.

7/27 & 7/28

▼ 1. 7/28/09 - Tue - FLEXIBILITY

Weight: ??. Time: 0:30.

  Not doing anything today because of the skills eval tomorrow.

• Flexibility - adductors on leg press, gastroc, soleus, hamstrings, seated groin, hip flexors

▼ 2. 7/27/09 - Mon - SHEIKO #19

Weight: 219. Time: 0:45.

  Really short day before the skills evaluation on Wednesday.

• Squats 135x5x3 (50), lungesx15x3, 225x3 (50), 275x3 (60), 315x3x2 (70), 

340x2x3 (75)

• Bench 155x3 (50), 185x3 (60), 215x3x2 (70), 225x2x3 (75)

7/24

▼ 1. 7/24/09 - Fri - SHEIKO #18

Weight: 220 (morning). Time: 2:00.

  Today my intensity was down a little bit, and I was maybe a little tired.

• Squats 135x5x3, 225x5 (50), 275x4 (60), 315x3x2 (70), 365x3x6 (80)

I was a little distracted by heartburn and my heart beating really hard -- I thought I was going to die.

• Bench 155x5 (50), 185x5 (60), 215x5x5 (70)

• Dumbell bench 50x10x5

• A: Dips bwx8x5

• A: Good morning 135 + 40# chain x5x5

7/22 & 7/23

▼ 1. 7/23/09 - Thu - CARDIO/FLEXIBILITY

Weight: 218 (after gym). Time: 1:00.

• Dumbell pullovers 40x10x3

Upper back has been hurting me for a few days now. This is a great stretch.

• Cardio - bike 130-150 bpm x 25 mins

A bit more intense than usual.

• Flexibility - soleus, adductor on leg press, hamstrings, hip flexors, seated groin, glute

I felt really flexible today -- maybe because I was more warmed up?

▼ 2. 7/22/09 - Wed - SHEIKO #17

Weight: ??. Time: 2:45.

  Had enough time to do everything today so I took my time without doing any supersets. This is usually the hardest day of the cycle, but not today.

• Drag sled 90x2 trips, 180x2 trips

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x2 (80), 260x2x3 (85)

These felt pretty good, but not super-duper easy. Did press command for the last set.

• Deadlift 135x5x3, 225x3, 275x4 (50), 335x4 (60), 385x3x2 (70), 445x3x2 (80), 

465x2x3 (85)

These felt great.

• Bench 165x5 (65), 195x5 (65), 225x4x4 (75)

• Band flies green band x10x5

Can't decide if I like these or not. My pecs were feeling a little sore the next day.

• Lunges 135x5, 95x5x4

135 felt heavy so I dropped it back down.

7/20 & 7/21

▼ 1. 7/21/09 - Tue - CARDIO/FLEXIBILITY

Weight: 219 (after gym). Time: 0:40.

  No time today so I just did minimal crap.

• Row 2000 m in 7:35 (1:53 pace)

Upper back was feeling really sore (like many of us have experienced) because of bench and/or squat yesterday. Not really sure exactly why -- maybe loose during squat set up? Anyway, feels way better after rowing.

• Flexibility - soleus, adductor on leg press, hamstrings, hip flexors, seated groin, IT band

• Ice knees

▼ 2. 7/20/09 - Mon - SHEIKO #16

Weight: 215 (morning). Time: 2:30.

  Heavy-ish today. Altogether, it went amazing. I feel like I'm back on track. Dee said I was pretty intense about lifting today, which is exactly what I think I've been missing.

  In other news, I've managed to completely avoid adductor pain for a few weeks running. I think the key is squat-specific stretching on the leg press and the lunges to warm-up/cool down.

• Squat 45x8x3, lungesx15x3, 135x5x2, 225x5 (50), 274x4 (60), 315x3x2 (70), 

365x3x2 (80), 385x2x3 (85)

I was feeling pretty focused on these lifts, and they went really well. Sleeves and belt for everything heavy.

• Bench 45x∞, 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Press command on last two sets to make sure I was actually pausing. Went fine.

• Dumbell bench 50x10x5

• Dips BWx8x5

• Squat 225x5 (50), 275x4 (60), 315x2x3 (70), 365x2x4 (80), lungesx15x3

Feeling tired going into these, but I got my head back into it and it went well. Belted last two sets, sleeves only before this. I was worried that I would feel off, but I still dominated.

• Good mornings 135 + 80 # chain x5x5

These felt good. I figure I'm going to try to work chains into my next training cycle, so I should start with them now.

7/17/09 SHEIKO #15

▼ 1. 7/17/09 - Fri - SHEIKO #15

Weight: ??. Time: 2:15.

  A pretty good day. I think I figured more stuff out on the squat. Back was feeling beat up during the week and knees were a little tired so I played it safe today.

• Foam roll throughout

• Hang snatch (warm up) 95x5x5

This made my elbows feel weird and my traps very sore the next day.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Good.

• Squat 45x10, 135x5x3, 225x5 (50), 275x5 (60), 315x5x2 (70), 335x4x5 (75), 

45x10x3, lunges bwx15x3

Felt pretty good. I think a major missing component for my squats this cycle is intensity. Even with TPS's good atmosphere, I've been too worried about why my squats aren't feeling good enough and not just getting pumped and making the weight my bitch. Today was a good day.

  Knee sleeves (APT, not Inzer) and belt for all these sets.

• Bench 165x6 (55), 195x6x2 (65), 215x6x4 (70)

I may have read my program wrong and was supposed to do 4x6 on the last weight, I'll need to check. Doing 6 reps is weird now.

• A: Band flies purplex10x5

These were suggested to me by Carlos to help stretch the front delt/pec connection from all the presses. They felt pretty good, but I was rushed so my shoulders started feeling a little painful, especially the rear delts (??).

• A: Good mornings 135x5x2, switch to SS bar, 135x5x3

Again, don't know how much SS bar weighs so I just assume 45 even though its more than that. Definitely harder that way.

• Dumbell curls 25x15x2

Hopefully to help with the elbows that were feeling a little weird from snatches.

7/15

▼ 1. 7/15/09 - Wed - SHEIKO #14

Weight: 226 (after gym, dinner). Time: 2:30.

  Don't know how to feel about this weight. Success, I guess? I should weigh a lot less tomorrow morning. Another day that I didn't have nearly enough time. I need to stop this shit. Lower back feeling terrible from Monday.

• Sled 90x2 trips, 180x2 trips

• A: Deadlift to knees 135x5, 225x5, 275x4 (50), 335x4 (60), 385x4x2 (70), 415x4x4 (75)

After first set, I thought there was no way I could do deadlifts today. My lower back was killing me. So I foam rolled like crazy and my back felt better. I really destroyed it on Monday, and it actually felt good through deadlifts. Just definitely on the brink of feeling really really awful.

• A: Foam roll

• Bench 155x6 (50), 185x5 (60), 215x4x2 (70), 225x3x2 (75), 245x2x2 (80), 

260x1x2 (85), 245x2x2 (80), 225x3x2 (75), 215x4 (70), 195x6 (65), 

165x7 (55)

I was benching on this terrible bench that slipped all the time. It was bad. But still got all my sets fairly easily.

• Dumbell bench 50x10x5

• Deadlift from knees 335x5 (60), 385x3x2 (70), 440x4x4 (80)

Easy. The bar moves like 2-3 inches. These hurt the back a little bit more just because it was tired, but not an injury or anything.

• B: Lunges 135x5, 45x5x4

Back feeling bad, so I dropped to stupid weight for these.

• B: Foam roll back

• Decline abs 60x10, 40x10x2

60 felt a little heavy, I was past the closing time for the gym so I was really sprinting at this point. Dropped weight again.

LAST TWO WORKOUTS

▼ 1. 7/14/09 - Tue - CARDIO/FLEXIBILITY

Weight: ?? Time: 1:00.

  Feeling pretty sore/tired from yesterday. Iced knees today and took ibuprofen to hopefully recover a bit by tomorrow. Today was 100% recovery day, used a lighter setting on the bike.

• Cardio - bike 25 mins

• Flexibility - gastroc, adductors on leg press, hamstrings, seated groin, hip flexors

▼ 2. 7/13/09 - Mon - SHEIKO #13

Weight: ??. Time: 2:15.

  Today was HARD. Especially because of the time constraint I put myself in -- only had a little over 2 hours to do the whole workout. No knee sleeves today.

• Prowler 70 # x 2 trips

Feeling very cold to start, so I did one set with prowler and that got me going.

• Squat 135x5x3, lunges, 225x5 (50), 275x4x2 (60), 315x3x2 (70), 365x3x5 

(80)

Form feels more solid, but squats still feel difficult. I am beginning to suspect that my squat max for this cycle was too high, even though I cut it by 10 lbs because I took off the Inzer knee sleeves. Belted 315 and up.

• Bench 155x5 (50), 185x4 (60), 215x3x2 (70), 245x3x5 (80)

Even the bench felt a little rough.

• Dumbell bench 50x10x5

• A: Dips BWx8x5

• A: Squat 225x5 (50), 275x5 (60), 315x5x5 (70)

The 315 sets were hard. This was when I started having to cut rest a lot to get all my sets in. I was already feeling like a tired-ish day, so this just killed me. Belted last three sets.

• B: Good mornings 135x5x5

• B: Lunges BWx15x4

@ Vit: The reason Sheiko is exciting is because of days like these, when you feel there is no way in hell you can get all your reps, but you power through and get 'em anyway.

LAST TWO WORKOUTS

▼ 1. 7/11/09 - Sat - CARDIO/FLEXIBILITY

Weight: ??. Time: 0:30.

  Really fast "cardio" day before seeing movie with Dee. <3 >

• Cardio - bike 15 mins

• Stretch - soleus, gastroc, adductors on machine, seated groin, hip flexors

▼ 2. 7/10/09 - Fri - SHEIKO #12

Weight: 214. Time: 2:30.

  Today went pretty well, even if it wasn't super easy. I feel like I got my squat form back under control. I also didn't budget time very well today, and ended up sprinting through the last parts and supersetting them. Oh well.

  I also didn't mess up my adductors doing the faster drop with the 'old style', which I was slightly worried about. Yay.

• Prowler +50 lbs x 2 trips x 2

Grab high down, low on the way back. Prower is harrrrdddd.

• Squat 225x5 (50), 275x4 (60), 315x3x2 (70), 340x3x6 (75)

• Bench 155x6 (50), 185x5 (60), 215x4 (70), 225x3x3 (75), 245x2x2 (80), 

260x1x2 (85), 245x2x2 (80), 225x4 (75), 215x5 (70), 185x6 (60), 155x7 

(50)

• Dumbell bench 50x10x5

• A: Squat 245x3 (55), 295x3 (65), 340x2x4 (75)

• A: Dips bw x 8 x 5

• B: Good mornings 135x5x5

• B: Lunges bw x 12 x 3

Cooldown for squat.