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Richi's sheiko comp cycle

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pia06rcIcon...22-06-2011 @ 11:18 
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Member 2441, 34 posts
SQ 231.5, BP 152.5, DL 290
674.0 kgs @ 93kgs UnEq
Post Edited: 22.06.2011 @ 11:20 AM by pia06rc
Feeling a lot better and stronger after a deload- hopefully the Sheiko routine will pay off!
Openers on Sat will be as following, as long as warm ups go OK

Squat:195kg Bench:130kg Deadlift:255kg

Here's my last few sessions running up to yesterday

week 4 day 1

squat
105x3
125x3
145x3
165x2
165x2
190x1
190x1
190xF- conked out!

bench
70x3
80x3
100x2
130xF
120x1
120x1

deadlift
warm up setsx3
180x2
220x1
240x1
240x1


.....Time for a big deload before comp- think all the volume has take its tole! Gunna have 3 light sessions then come back all guns blazing next Sat!...

squat:
105x3
125x3
145x3
145x3
155x2
155x2
155x2

bench:
70x3
80x3
100x3
100x3
110x2
110x2
110x2
110x2

dumbell flies + good monings 3 sets a piece.

Final sessions before YNE unequipped on Saturday! Very light

Monday:
bench
70x3
80x3
80x3
95x2
95x2
110x1
110x1

deadlift
135x3
165x2
165x2
190x1
190x1
190x1


yesterday
Squats:
105x3
125x3
145x2
145x2
145x2

Bench:
70x3
80x3
80x3
95x2
95x2

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