Sheiko Workout (#31_Wk4_C)

Last night I completed the following Sheiko Workout (#31_Wk4_C):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:
Bench Press	5-45, 3-135, 4-175, 4-205, 4x3 @ 235

Squats	5-55, 5-165, 4-205, 3-235, 3-265, 4x2 @ 280

Incline DB BP	4x8 @ 40 

DB  Side Laterals 5x10 @ 15

KB Back Raises	5x5 @ 44

Bodyweight: 217.8 Pounds

Workout Duration: 1:30:00.00 h:mm:ss

Tough (but good) workout today.  All sets on bench felt heavy from 135 on.  My shoulders and chest were very sore, I'm guessing due to my max effort on Sunday.  I got in all reps and sets though.  Squats were a tough but depth felt good on my work sets.

This was the final workout of my prep cycle on Sheiko.  Tomorrow I start my competition cycle which means I'll have a test day on Bench and Squats on Saturday and on Deadlifts next Tuesday.  After that it'll be a gradual taper heading into May 20.  I'm looking forward to it as I think I'll wind up in a good place for my meet. :)
Advertisements

Sheiko Workout (#31_Wk4_B)

This morning I completed the following Sheiko Workout (#31_Wk4_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:

Bench Press	5-45, 3-135, 5-155, 4-185, 3-215, 2x2 @ 250, 1-265, 1-280, 1-315 (new pr), 2x2 @ 250

4" Block Pulls  3-225, 3-265, 3-315, 2x2 @ 350, 1-375, 2x1 @ 405 

SSB Squats	3-45, 3-135, 3-185, 5x3 @ 225

KB French Press	5-50, 3x6 @50

Bodyweight: 215.6 Pounds

Workout Duration: 1:30:00.00 h:mm:ss

Good workout today.  I had a bad bout of food poisoning last night so I wasn't sure how today's workout would go.  I wanted to go to the SuperTraining seminar with Ed Coan and Stan Efferding, though, so I had to get out to my gym early (~5:45am).  Bench felt suprisingly strong.  I was supposed to work up to 2 singles at 280, but I was feeling so good after the first one I decided to go for a new PR at 315.  I hit it so that was very cool.

My block pulls went good as well.  I did hook grip on all my sets from 350 up and they all felt good.

After lifting I went to the seminar and it was awesome.  I'm glad I went.  There was good info from Mark Bell, Jesse Burdick, Stan Efferding, and Ed Coan.  It was packed and the line was long to get in but it was definitely worth it.

Sheiko Workout (#31_Wk4_A)

This morning I completed the following Sheiko Workout (#31_Wk4_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:

Squats	3-45, 3-135, 5-165, 4-200, 3-230, 5x3 @ 265

Bench Press  5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 255 

Incline DB BP   4x8 @ 40

Back Extensions	4x8 @ 50

Bodyweight: 218.0 Pounds

Workout Duration: 1:03:51.89 h:mm:ss

Great workout at home today.  Squats and bench both felt good.  My top working sets were only 80% of my 1RM so they're still not too heavy.  I'll be getting up to 85% on squats and 90% on bench and deadlift later this week though so that should be more challenging.  I'm looking forward to starting my peaking cycle next week.

On a side note, on Sunday I'm thinking about heading into Mark Bell's gym for a free Stan Efferding / Ed Coan seminar he is hosting.  I'm torn between that and hitting up a deadlift session at Alan Thrall's gym.  If I do the Mark Bell thing I'll just do my workout at home before the seminar...I won't have time to hit up both gyms...tough decision.

Sheiko Workout (#31_Wk3_A)

This morning I completed the following Sheiko Workout (#31_Wk3_A):

Pre-Workout Shoulder Rehab Exercises:
Red Mini Bands:

Workout:
Bench Press  5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 255 

Squats	3-45, 3-135, 5-165, 5-205, 3-235, 7-235, 4-235, 6-235, 2-235 

Bench Press 4-170, 4-200, 3x4 @ 235 

Incline DB BP   4x8 @ 30

Back Extensions	4x5 @ 50

Bodyweight: 216.4 Pounds

Workout Duration: 1:16:57.91 h:mm:ss

Good workout today.  It was the first workout in my home gym in about a week so that was good.  The only bummer there is that while I was not working out there a rat seems to have moved in...and left various dropping presents around.  I didn'r really care for that.  I've got a trap in place now and I'll have to go through this weekend and do a more thorough cleaning.

The bench is feeling better each session...the shoulders are almost back to normal.  My chest was sore today and it seems like benching every workout is definitely hitting the chest hard.  I kept the DB IBP light again just to avoid aggravating anything but I think I'll be able to bump that up soon.

I did my workouts out of order this time so this actually completes week 3 of this Sheiko cycle.  I'll start week 4 on Friday.

Sheiko Workout (#31_Wk3_C)

Tonight I completed the following Sheiko Workout (#31_Wk3_C):

Pre-workout:
Shoulder Rehab with Red Mini Bands

Workout:
Bench Press	5-45, 3-135, 5-155, 4-185, 3-215, 4x2 @ 250

Squats	3-55, 3-145, 5-165, 4-200, 3-235, 4x3 @ 265

KB Back Raises	5x4 @ 44

DB  Side Laterals 4x6 @ 15

Bodyweight: 219.2 Pounds

Workout Duration: 1:27:18.71 h:mm:ss

Good workout last night at Untamed Strength.  I tweaked my traps (on the left side) at some point over the weekend so I was a little nervous going into the workout but it loosened up as I went and felt OK.

Workout-wise it was a relatively light workout and was mainly a clock puncher.  At this stage of the Sheiko program I'm just accumulating sub-maximal volume.  Next week I think the weights start increasing a little to get ready for establishing some new maxes the following week.

I got to work out with Andy again so that was cool.  Watching him do his squats shows me that I've got some more work to do. :D

Sheiko Workout (#31_Wk3_B)

This morning I completed the following Sheiko Workout (#31_Wk3_B):

Pre-Workout:
Shoulder Rehab Exercises w/ Red Mini-Bands

Workout:
Deadlift (Up to Knee)	5-135, 3-225, 3-265, 3-315, 4x2 @ 355

Bench Press	5-45, 3-135, 5-155, 4-185, 3-215, 2x2 @ 250, 2x2 @ 265, 2x1 @ 280, 2x2 @ 265

3" Block Pulls  3-315, 3-355, 2x2 @ 395 (hook grip), 2x1 @ 425 (mixed grip)

Superset:
KB French Press	4x8 @ 35 
Decline Situps	3x15

Bodyweight: 214.2 Pounds

Workout Duration: 1:19:46.49 h:mm:ss

Great workout today at Untamed Strength.  I started off doing a bunch of sets of bench.  The shoulders were a little sore but overall they are doing much better now.  This is the heaviest I've lifted in about a month, working up to a pair of singles at 280.  It went well.  I think I'm still on track to push for 303 or 308 at my meet next month so that is good.

Next I did sets of deadlifts up to the knee and worked up to 4 doubles at 355.  After that I did 3" block pulls and worked up to a pair of singles at 425.  I used hook grip for all sets leading up to the singles and that felt pretty good.  For my singles though I wussed out and used mix grip.  I focused on keeping the bar closer to my legs and that worked well, however, on the set in the video I allowed myself to get a little off balance and fell forward a little.  It didn't stop me from getting the lift but it is something I need to watch out for.

Sheiko Workout (#31_Wk2_C)

Tonight I completed the following Sheiko Workout (#31_Wk2_C):

Workout:
Squats	3-55, 3-145, 5-165, 4-195, 3-235, 2x2 @ 265, 3x2 @ 280, 2x3 @ 265

Bench Press w/ Duffalo Bar	5-55, 3-145, 4-155, 3-185, 4x3 @ 215

Superset:
SSB Squats (Pause on Box)	3-65, 3-155, 5-195, 4x5 @ 215
KB French Press 4x8 @ 44

Bodyweight: 214.2 Pounds

Workout Duration: 1:17:18.95 h:mm:ss

Another damn good workout.  My legs were a little sore going in but everything loosened up and squats felt good.  Nothing was too heavy but it all felt good.  My body seems to be healing up and getting stronger with the Sheiko so that's a win.

I'm enjoying working out at Untamed Strength.  There were a lot of strong dudes there last night and that gave me some motivation to work a little harder.  Long term I think that'll definitely pay dividends.