Sheik it up!

Touch and go bench – 2x5x60, 2x5x70, 1x5x80, 1x5x90, 1x7x100, 1x3x100, 1x7x80, 60x1x10

Lat pull downs – 3x8x#10

Cable rows - 1x8x#10

Incline press – 1x10x40, 1x7x60, 2x5x60

Elbows out extensions – 3x10x36
Hammer curls - 3x10x36

Just did some random upper bodywork whilst I'm letting my back rest some more. This tired me out much more than I was expecting - maybe a little deconditioned from my time off, i dunno.

Incline bench - 1x10x40, 1x5x60, 1x5x80

Seated shoulder press - 3x5x60

Dumbbell rows - 1x10x40, 1x5x60, 2x5x70, 1x10x50

Dips - 3x10x110, 1x8x95

Pullups - 1x10x95, 1x4x95

Pulldowns - 3x10xSomething

Straight arms pulldowns 1x20xSomething

Machine curls - 3x10xSomething, 1x20xSomething

Bench press - 1x5x65, 2x4x77.5, 2x3x90, 5x3x97.5

Squat - 1x5x97.5, 2x5x110, 1x5x130, 1x5x100

Shoulder press machine - 1x5x50, 1x4x65, 2x3x75, 1x6x65

Pullups - 5x5x95

Incline flyes - 3x10x40

WEEK 1 DAY 2

Regular deadlift - 1x5x105, 2x5x125, 2x4x17.5, 4x3x157.5

Incline bench - 1x6x40, 1x4x50, 2x4x60, 6x4x70

Dips - 5x8x105

18" deadlift - 1x5x105, 2x5x125, 2x4x147.5, 4x3x167.5

Hack lunge - 5x5x70

Incline situp - 3x10x10

WEEK 1 DAY 1

Squat - 1x5x92.5, 2x4x110, 2x3x130, 5x2x147.5

Bench - 1x5x65, 1x4x77.5, 2x3x90, 5x3x105

Incline flyes - 5x10x40

Weighted Pushups - 3x10x105
Chin ups - 3x10x95

Squat - 1x3x10, 1x3x120, 4x3x137.5

GM - 5x5x80

Only did 3 sets of pushups/chinups as my shoulder started to hurt a bit.

Deadlift to knees - 1x4x105, 2x4x125, 4x4x147.5

Clean and strict(ish) press - 1x5x50, 2x5x60, 5x4x70

Deadlift - 1x4x105, 1x4x125, 2x3x147.5, 5x3x157.5

Pullups - 5x5x95

Hack lunge - 5x5x70

Properly brutal session. Deadlift to knees were done with no chalk or straps, with an overhand grip. Pullups were really hard after all the deadlifting.

not even worth posting really. Had absolutely nothing in the tank, so did a few sets of squats, and some high rep bench press and pullups before calling it a day.

How are you liking Sheiko? Feeling stronger..or too early to tell?

I should really read up on it, looks like my type of training

Really enjoying it (apart from today's failure ha) I feel like the high volume is really beneficial, as this is what I've been missing in the past.

I'm gonna test my maxes out in a couple of weeks, so I'll see how much stronger I am then!

ON MONDAY:

Squat - 1x5x92.5, 2x4x110, 2x3x130, 1x3x147.5, 1x13x110, 1x6x110

Bench - 1x5x65, 1x4x77.5, 2x3x90, 1x10x90

Did some pullups


Crap session, barely even worth writing down - which is why I didn't 'til now.

Halting Deadlift - 1x4x105, 1x4x125, 2x4x147.5

Strict press - 1x6x50, 1x5x60, 2x4x70, 1x4x60, 1x4x50

Incline flyes - 2x20x32
Barbell curls - 2x5x50

Machine rows - 3x8x??

Gonna test my maxes on Friday, and then do some strongman type training (as much as I can in my uni gym) up until my comp, and maybe a bit after. Back on Sheiko when I get to Edinburgh as it's really too hot in the air conditioned windowless gym i'm in for that kind of volume.

TEST DAY

Squat - 1x10x60, 2x2x100, 1x1x120, 1x1x140, 1x1x150, 1x1x170, 1x1x185 - PB, 1x1x195-FAIL

Think I could've got 195 on the squat, but the crotch of my shorts split! That distracted me, but oh well.

Bench - 1x8x60, 2x1x80, 1x1x90, 1x1x100, 1x1x110, 1x1x120- EASY, 1x1x130- FAIL, 1x1x130, FAIL

Messed up on the bottom of the bench and couldn't get it off my chest. Tried again with 130, it went a little better, but only got it up about an inch. Think I could get this

Deadlift - 1x3x100, 3x1x120, 1x1x140, 1x1x170, 1x1x190, 1x1x212.5- PB

Did this with straps as I had no chalk. could maybe get more without straps as the tend to throw me off a bit. We'll see.


so that's 517.5kg, a new PB TOTAL!!

Next goals are: 195/130/220

Nice work man! thats good. did you find doing so much volume with sheiko really helped develop a groove when doing the weights? halting deadlift sounds rough...i had started it for 3 weeks but it killed my shoulder!

Cheers! Yeah definitely. At my level I think doing as many reps as possible with the main lifts will really help me improve them.

Yeah exactly man, i found i got more confident with my bench even over that short period of time. are you running another cycle or was that just the skills evaluation day?