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SimeonIcon...19-04-2011 @ 12:22 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 20.04.2011 @ 18:23 PM by Simeon
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.
SimeonIcon...20-04-2011 @ 18:21 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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
SimeonIcon...25-04-2011 @ 12:36 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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
SimeonIcon...27-04-2011 @ 16:18 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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
SimeonIcon...02-05-2011 @ 19:11 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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.
SimeonIcon...04-05-2011 @ 14:22 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Post Edited: 04.05.2011 @ 17:20 PM by Simeon
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.
SimeonIcon...06-05-2011 @ 13:28 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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.
Adam_FIcon...06-05-2011 @ 13:51 
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conventional all the way !
Member 1980, 1201 posts
SQ 217.5, BP 137.5, DL 255
610.0 kgs @ 98kgs UnEq
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 Grin
SimeonIcon...06-05-2011 @ 17:21 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
Adam_F said: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 Grin


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!
SimeonIcon...11-05-2011 @ 13:12 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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.
SimeonIcon...11-05-2011 @ 13:16 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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.
SimeonIcon...13-05-2011 @ 12:41 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
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
mrstruanIcon...13-05-2011 @ 14:00 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
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!
SimeonIcon...13-05-2011 @ 14:08 
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tight in the hole
Member 2057, 3121 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 95kgs UnEq
mrstruan said: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.
mrstruanIcon...13-05-2011 @ 14:11 
Member 1953, 852 posts
SQ 185, BP 160, DL 220
565.0 kgs @ 87kgs UnEq
Simeon said:
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?

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