Slowgress

Monday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 2 - session 1

Squats

5 x bar
5 x bar
5 x 70kg
5 x 117.5kg
4 x 140kg
3 x 165kg
3 x 177.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg

CG bench

5 x bar
5 x bar
5 x 60kg
5 x 85kg
4 x 102.5kg
3 x 120kg
2 x 135kg all paused fromhere
2 x 135kg
2 x 135kg
2 x 135kg normal grip
2 x 135kg normal grip

DB chest press

8 x 37.5kg
8 x 37.5kg
8 x 37.5kg
8 x 37.5kg

French press

8 x 25kg
6 x 25kg
6 x 35kg
6 x 35kg
6 x 35kg

Hypers + 20kg

8
8
8
8

Weds

Sheiko - Advanced - Medium load - Prep cycle 1 - week 2 - session 2

Bench - paused

8 x bar
8 x bar
5 x bar + 40kg chains
3 x 50kg + chains
3 x 65kg + chains
3 x 82.5kg + chains
3 x 82.5kg + chains
3 x 82.5kg + chains
3 x 82.5kg + chains
3 x 82.5kg + chains

Sumo deads - paused below knee

3 x 70kg
3 x 70kg
3 x 70kg
3 x 125kg
3 x 150kg
3 x 175kg
3 x 187.5kg was meant to be 2 reps
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg

Seated db shoulder press

6 x 25kg
6 x 25kg
6 x 30kg
6 x 30kg
6 x 30kg

Leg press

6
6
6
6
6


Ab rollout

8
8
8
8

Thursday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 2 - session 3

Front squats - beltless

4 x 50kg
4 x 70kg
4 x 100kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Bench

8 x bar
8 x bar
3 x 60kg
3 x 80kg

Bench - 2 board

3 x 105kg
3 x 122.5kg
3 x 140kg
2 x 150kg
2 x 150kg
1 x 157.5kg paused
1 x 157.5kg paused
1 x 157.5kg paused

Dips

6
6 + 20kg
6 + 20kg
6 + 20kg
6 + 20kg

Straight arm cable pushdown

8
8
8
8

Good mornings

5 x bar
5 x 60kg
5 x 60kg
5 x 60kg
5 x 60kg

Getting a lot of volume in at the moment Sob, what's the current goal, any comps lined up?

Feb 14th next comp,basically written off last year.

My back seems ok at the moment and doing sumo seems to be working, only small niggle I have is my wrist.

Goals for next year is add a couple of kg of muscle and put 10-20kg on my comp total.

Sunday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 2 - session 4

Cg bench

10 x bar
10 x bar
6 x 60kg
4 x 90kg all paused from here on
3 x 105kg
3 x 115kg
3 x 115kg
3 x 115kg
3 x 115kg

Sumo deads

3 x 70kg
3 x 70kg
3 x 70kg + 40kg chains
3 x 90kg + chains
3 x 110kg + chains
2 x 135kg + chains
2 x 135kg + chains
1 x 147.5kg + chains
1 x 147.5kg + chains
1 x 147.5kg + chains

Flat db chest press

6 x 42.5kg
6 x 42.5kg
6 x 42.5kg
6 x 42.5kg
6 x 42.5kg

Leg press

4
4
4
4
4

Reverse hypers

4 against red bands
4 against red bands
8
8
8

Barbell curls

6 x 15kg
6 x 25kg
6 x 25kg
6 x 35kg
6 x 35kg

2nd week of Sheiko done and enjoying it, the 3rd week starts to get a little heavier so will see how I get on.

Monday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 3 - session 1

Front squats - beltless

5 x 40kg
4 x 70kg
4 x 100kg
4 x 120kg
3 x 130kg
3 x 130kg
3 x 130kg paused

Bench

5 x bar
5 x bar
5 x 60kg
5 x 90kg
4 x 105kg
3 x 122.5kg
2 x 140kg
2 x 140kg
1 x 150kg
1 x 150kg
2 x 140kg
2 x 140kg

Squats

3 x bar
3 x 70kg
3 x 120kg all paused from here on
3 x 140kg
3 x 165kg
2 x 177.5kg belt on
2 x 177.5kg
2 x 177.5kg
2 x 177.5kg

Single arm cable row

6
6
6
6
6

Seated good mornings

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

Weds

Sheiko - Advanced - Medium load - Prep cycle 1 - week 3 - session 2

Sumo deads paused at knee

3 x 70kg
3 x 70kg
3 x 70kg
3 x 125kg
3 x 150kg
3 x 175kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg

Bench

8 x bar
8 x bar
5 x 60kg
5 x 90kg
5 x 105kg
3 x 122.5kg
7 x 122.5kg
4 x 122.5kg
8 x 122.5kg
2 x 122.5kg paused
6 x 122.5kg

Sumo deads - off blocks

4 x 160kg
4 x 180kg
4 x 200kg
4 x 200kg
4 x 200kg
4 x 200kg

Db chest press

6 x 50kg
6 x 50kg
6 x 50kg
15 x 50kg

Swiss ball situps

10
10
10
10

Lots of quality work going on in here mate,

Friday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 3 - session 3

Bench

5 x bar
5 x bar
5 x 60kg
5 x 80kg
3 x 100kg - 2 board press from here on
3 x 120kg
3 x 135kg
2 x 150kg
2 x 150kg
1 x 160kg
1 x 160kg
1 x 160kg

Squats

5 x bar
5 x bar
5 x 70kg
5 x 120kg
4 x 140kg
3 x 165kg
2 x 187.5kg belt on
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg

Lat pulldown

8
8
8
8

Seated good morning

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

Bench - all paused

4 x 60kg + 40kg chains
4 x 80kg + chains
4 x 90kg + chains
4 x 100kg + chains
4 x 100kg + chains
4 x 100kg + chains

Ta pal,slowly slowly with this Sheiko.

Feeling pretty good though will see if it continues when it gets heavier.

Sunday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 3 - session 4

Sumo deads - pausing above knee

3 x 70kg
3 x 70kg
3 x 125kg
3 x 150kg
3 x 175kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg
2 x 187.5kg

Medium grip bench

5 x bar
5 x bar
5 x 60kg
4 x 90kg
4 x 110kg
4 x 120kg
4 x 120kg
4 x 120kg
4 x 120kg

Strict press

5 x bar
5 x bar
5 x 50kg
5 x 50kg
5 x 70kg
5 x 90kg

Klokov press

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

Sumo deads

3 x 125kg
3 x 150kg
2 x 150kg + 40kg chains
2 x 150kg + chains
2 x 150kg + chains
2 x 150kg + chains
2 x 150kg + chains
2 x 150kg + chains

Tricep pushdown

6
6
6
6
6

Reverse hypers

8
8
8
8

Monday

Sheiko - Advanced - Medium load - Prep cycle 1 - week 4 - session 1

Front squat - beltless

5 x bar
5 x bar
5 x bar
3 x 60kg
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 130kg
3 x 130kg
3 x 130kg

Bench - med grip (going to run with this for a while felt good)

5 x bar
5 x bar
5 x 60kg
5 x 90kg
4 x 110kg
3 x 125kg
3 x 140kg all paused from here
3 x 140kg
2 x 150kg
2 x 150kg
2 x 150kg
3 x 140kg
3 x 140kg

Squat - beltless

5 x 70kg
3 x 120kg
3 x 140kg
3 x 170kg
3 x 187.5kg
3 x 170kg mis-loaded
3 x 190kg
2 x 200kg

Wide grip seated row

8
8
8
8

Dips

6
6
6
6
6

Hypers

8
8
8
8

Crazy amount of volume! How long are your sessions mate? strong

2-2.5hrs at the moment on Sheiko, training 4 days a week.

The way it's planned it doesn't feel like im doing much volume if that makes sense.