2016 - try and get back on the platform

Monday 21.02.2016

Paused bench

10 x bar
5 x 60kg
5 x 100kg
5 x 127.5kg
5 x 127.5kg
5 x 127.5kg
5 x 127.5kg
5 x 127.5kg
1 x 127.5kg belt on
1 x 140kg belt on

Incline DB chest press

5 x 10

Flat DB chest press

4 x 8

Lying DB triceps extension

4 x 10

Pull-ups

4 x 5

tricep push down

4 x 15

Preacher curls

4 x 12

Calf raise

4 x 20

Thursday 24.03.2016

Squats - beltless

5 x bar
5 x bar
5 x 70kg
5 x 120kg
5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg
5 x 150kg

Strict press

10 x bar
10 x 40kg
10 x 60kg
10 x 60kg
20 x 40kg

Bench - feet up

10 x 70kg
10 x 100kg
10 x 100kg
10 x 100kg

Leg extension

20
15
15
15

Shrugs

4 x 8

Lat pulldown

5 x 8

Seated row

6 x 8

Side raise

3 x 8

Front raise

3 x 8

Tricep pushdown

4 x 10

z bar curls

4 x 10

Monday 28.03.2016

Sheiko Advanced - Medium load Prep Cycle 1

Week 1 day 1

Front squat - beltless

8 x bar
4 x 60kg
4 x 90kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Bench

5 x 70kg
3 x 100kg
3 x 120kg
2 x 135kg
2 x 135kg
2 x 135kg
2 x 135kg - paused

Squat - beltless

5 x bar
3 x 70kg
3 x 120kg
3 x 160kg
2 x 185kg
2 x 185kg
2 x 185kg
2 x 185kg

Incline DB chest press

4 x 8 x 35kg

Decline situp

4 x 8

Wide grip pullup

4 x 5

Tricep pushdown

4 x 10

BW calf raise

3 x 40

Weds 30.03.2016

week 1 session 2

Deads - paused at knee

10 x bar
5 x 70kg
3 x 120kg
3 x 150kg
3 x 172.5kg
3 x 172.5kg
3 x 172.5kg
3 x 172.5kg

Bench

10 x bar
5 x 60kg
5 x 100kg
3 x 125kg
5 x 125kg
7 x 125kg
4 x 125kg
6 x 125kg
8 x 125kg

Deads - paused above knee

3 x 170kg
3 x 170kg
2 x 192.5kg
2 x 192.5kg
2 x 192.5kg
2 x 192.5kg

Lat pulldown

4 x 6

Good mornings

6 x 40kg
6 x 50kg
6 x 50kg
6 x 50kg

Leg press

3 x 15

DB curls

3 x 15

Thursday 31.03.2016

Week 1 session 3

Squats (paused on way down) beltless

10 x bar
5 x 70kg
3 x 120kg
3 x 150kg
3 x 172.5kg
3 x 172.5kg
3 x 172.5kg
3 x 172.5kg

Bench - last rep paused

10 x bar
5 x 70kg
5 x 110kg
3 x 132.5kg
3 x 132.5kg
3 x 132.5kg
3 x 132.5kg
3 x 132.5kg 2 board
3 x 132.5kg 2 board
3 x 132.5kg 2 board
2 x 150kg 2 board
2 x 150kg 2 board
2 x 150kg 1 board
2 x 150kg touch

Hypers

8
8 +10kg
8 +10kg
8 +10kg

DB chest press - feet up

4 x 8 x 30kg

Seated shoulder press

4 x 15

Side DB raise

4 x 10

Sunday 03.04.2016

Week 1 session 4

Deficit deads

10 x bar
5 x 70kg
5 x 120kg
3 x 152.5kg
3 x 152.5kg
3 x 152.5kg
3 x 152.5kg

Incline bench

3 x 60kg
3 x 80kg
3 x 100kg
3 x 110kg
3 x 110kkg

Low block pulls

3 x 152.5kg
3 x 170kg
3 x 190kg
2 x 217.5kg
2 x 217.5kg
2 x 217.5kg
2 x 217.5kg

Seated DB shoulder press

8 x 20kg
8 x 30kg
8 x 30kg
8 x 30kg

DB row

5 x 40kg
5 x 45kg
5 x 47.5kg
5 x 50kg

Dips

8
8
4 + 15kg
4 + 15kg
4 + 15kg

Leg press

5 x 8

KB swings

4 x 8 x 40kg

Calf raise

3 x 20

Seated DB curls

4 x 10

Monday 04.04.2016

Week 2 session 1

Squats - beltless

10 x bar
5 x 70kg
5 x 120kg
4 x 150kg
3 x 170kg
3 x 185kg
2 x 195kg
2 x 195kg
2 x 195kg
2 x 195kg
2 x 195kg

Bench

10 x bar
5 x 70kg
5 x 110kg
3 x 130kg
2 x 142.5kg
2 x 142.5kg
2 x 142.5kg
2 x 142.5kg
2 x 142.5kg

French press

4 x 6

DB chest press - feet up

4 x 8

Hypers + 20kg

4 x 8

Thursday 07.04.2016

Week 2 session 2

Bench

10 x bar
5 x 70kg
5 x 100kg
+ 20kg chains
3 x 100kg
3 x 110kg
3 x 110kg
3 x 110kg
3 x 110kg
1 x 110kg

Deads - paused below knee

5 x 70kg
5 x 70kg
3 x 120kg
3 x 155kg
3 x 175kg
2 x 192.5kg
2 x 192.5kg
2 x 192.5kg
2 x 192.5kg
2 x 192.5kg

Side db raise

4 x 10

Decline situp + 10kg

4 x 8

Leg extension

4 x 10

Lying db tricep extension

4 x 10

DB curls

4 x 10

lol they're all the rage these paused deads atm. Everyone has been doing them at Ralls recently.
Do you find they help transition phase around the knee?
been umming and ahhing about having a go, as I've preferred blocks/rack pulls traditionally.

Hi mate, unsure if they help. Just running Sheiko at the moment mainly because I have an app and it gives me a bit of structure.

Monday 11.04.2016

Week 2 session 3

Front squats

8 x bar
4 x 70kg
4 x 100kg
4 x 100kg
4 x 100kg
4 x 100kg
4 x 100kg

Bench

8 x bar
5 x 70kg
5 x 100kg
3 x 130kg
2 board
3 x 140kg
2 x 150kg
2 x 150kg
1 x 160kg
1 x 160kg
1 x 160kg

Dips

4 x 8

Lat pulldown

4 x 8

Shrugs

4 x 8

Good mornings

5 x bar
5 x 45kg
5 x 45kg
5 x 45kg
5 x 45kg

Tricep pushdown

4 x 8

Weds 13.04.2016

Week 2 session 4

CG bench

10 x bar
5 x 60kg
5 x 90kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg
3 x 120kg

Deads

5 x 70kg
5 x 70kg
+20kg chains
3 x 120kg
3 x 150kg
2 x 180kg
2 x 180kg
1 x 195kg
1 x 195kg
1 x 195kg

DB chest press

6 x 25kg
6 x 45kg
6 x 45kg
6 x 45kg
6 x 45kg

Leg press

6 x 6

Z bar curls

4 x 10

KB swings

4 x 8 x 40kg

Weds 15.04.2016

Not feeling to well with a cough and migraines, tried squatting and it was a no go.

cg bench

5 x 120

Tricep pushdown

4 x 10

DB curls

4 x 10

Side db raise

4 x 8

Pullups

4 x 5

Seated shoulder press

4 x 8

CG pulldown

4 x 8

Leg extension

4 x 8

weds 20.04.2016

Still not feeling 100% so didn't bother with Sheiko

Squats-beltless

5 x bar
5 x bar
5 x 70kg
5 x 100kg
5 x 120kg
5 x 140kg
3 x 160kg
3 x 180kg
3 x 200kg

Bench - flat backed

10 x bar
5 x 60kg
5 x 90kg
5 x 110kg
5 x 110kg
5 x 110kg

Incline bench

8 x bar
8 x 60kg
8 x 60kg
8 x 60kg

Leg press

4 x 8

DB chest press

4 x 10

Leg extension

4 x 10

Leg curl

4 x 8

Calf raise

4 x 20

Shrugs

5 x 8

Z bar curls

4 x 12

Tricep pushdown

4 x 10

Dips

4 x 5

Friday 22.04.2016

Deads - beltless

5 x 70kg
5 x 70kg
5 x 120kg
3 x 170kg
3 x 210kg
1 x 230kg
1 x 250kg
1 x 250kg
3 x 170kg deficit
3 x 170kg deficit
3 x 170kg deficit

BB row

5 x 70kg
5 x 90kg
5 x 100kg
5 x 100kg
5 x 100kg

Leg press

4 x 10

Wide grip pullups

4 x 5

Hypers

4 x 10

CG pulldown

4 x 8

Seated row

4 x 8

Face pulls

4 x 8

Strict press

8 x 40kg
8 x 40kg
8 x 50kg
8 x 60kg

Side DB raise

4 x 10

Front raise

4 x 8

Tricep pushdown

4 x 10

Seated DB curls

4 x 10