30th June 2013: No belt training - Squats

Video: http://www.youtube.com/watch?v=NGeC1M2JI0Q

1. Squats

Bar x 10 x 2 sets
135lbs x 5
195lbs x 5
225lbs x 5
255lbs x 12
270lbs x 1
315lbs x 1 x 2 sets
335lbs x 1 (Beltless PR)

2. Klokov Press (3x5)

Bar x 10
75lbs x 5
85lbs x 5
95lbs x 5

3. Snatch Grip Stiff Legs

Bar x 10
135lbs x 6
195lbs x 5
225lbs x 5
255lbs x 5

4. Barbell Curls

60lbs x 8 x 2 sets

5. Lat Pulldowns (Supinated grip)

120lbs x 10 x 2 sets

6. Seated Calf Raises

90lbs x 12 x 2 sets

20th June 2013: Squats

Video: http://youtu.be/aIaamPdUX_0

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
225lbs x 1
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1
295lbs x 5 x 3 sets

2. Pause Squats

270lbs x 2 x 3 sets

3. Incline Bench Press

Bar x 10
135lbs x 5
155lbs x 1
180lbs x 1
185lbs x 1
155lbs x 5 x 3 sets

4. Seated Behind the Neck Press

Bar x 10
65lbs x 10
90lbs x 8 x 2 sets

5. Lat Pulldowns (Supinated grip)

100lbs x 12
150lbs x 8 x 2 sets

6. Seated Calf Raises

65lbs x 12 x 2 sets

Meet Prep 31st May 2013: Heavy Squats

Video: http://youtu.be/M0uhek3jcSk

1. Squat

Bar x 10 x 2 sets
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1 (Bodyweight PR)

2. Good Mornings

90lbs x 8
115lbs x 8
135lbs x 8

3. Leg Press (Deadlift stance)

200lbs x 20
240lbs x 20
300lbs x 20

4. DB Incline Bench

55lbs x 8,8,8,12

5. Chest Flyes

20lbs x 15 x 3 sets

Meet Prep 28th May 2013: Reverse Grip Bench + Squats (Brother)

Video: http://www.youtube.com/watch?v=KK4K4EkBxX0


1. Reverse Grip Bench Press

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 1
180lbs x 4 x 2 sets
155lbs x 4 x 4 sets

2. Incline Bench

115lbs x 8 x 2 sets (30 seconds rest)

3. Chest Supported Rows

45lbs x 15
55lbs x 15
65lbs x 10
90lbs x 8


Brother's Squat session:

1. Squats

Bar x 10 x 2 sets
135lbs x 1
225lbs x 1
245lbs x 1
270lbs x 1
315lbs x 1
335lbs x 1
360lbs x 1
405lbs x 1
335lbs x 8
315lbs x 5

Meet Prep 26th May 2013: Deadlifts

http://youtu.be/L4Vp94W9gZU

1. Deficit Deadlifts

135lbs x 5
225lbs x 3
270lbs x 1
295lbs x 5
340lbs x 3
380lbs x 4

2. 3.5" Block Pulls

315lbs x 5
335lbs x 5
360lbs x 3

3. Elevated Stiff Legs

135lbs x 8
225lbs x 10
315lbs x 4

Meet Prep 24th May 2013: Squats + Incline Bench

http://youtu.be/e4Vcg3QlqEI


1. Squats

Bar x 10 x 2 sets
135lbs x 5
180lbs x 3 x 2 sets
225lbs x 3
260lbs x 5
295lbs x 3
335lbs x 3 (PR)
270lbs x 10

2. Incline Bench

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 1
180lbs x 1
135lbs x 5
145lbs x 3
165lbs x 3

*The rack I used was shitty and whenever I pressed straight up, the bar would hit the J-hooks so I decided to move to the other rack.

115lbs x 10 x 4 sets

3.Weighted Pull Ups

20lbs x 6 x 2 sets
BW x 6

Meet Prep 21st May 2013: Max Effort Bench

1. Reverse Grip Bench Press

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 3
Close Grip warm up to 180lbs x 1 and 180lbs x 3

Reverse Grip Bench Press : 180lbs x 3

135lbs x 10 x 2 sets
115lbs x 10 x 3 sets

2. Lat Pulldowns

100lbs x 10
150lbs x 10
140lbs x 10
130lbs x 10
120lbs x 10
110lbs x 10

3. Triceps Pushdowns

50lbs x 20 x 5 sets (Total 100 reps)

4. Cable Bicep Curls

35lbs x 10, 8

Video: http://youtu.be/GxruubAI_P0

Meet Prep 19th May 2013: Deadlifts

1. Deficit Deadlifts

135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 1
335lbs x 8

2. 3" Block Pulls

380lbs x 3 x 2 sets

3. Light High Bar Olympic Squats

Bar x 10
135lbs x 8
180lbs x 8 x 3 sets

4a. EZ Bar Curls

45lbs x 10
65lbs x 10 x 2 sets
65lbs x 12

4b. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 10

5. Back Raises

1 easy set of 20 (BW)

Video:  http://youtu.be/Dqv-McH9M6E

17th May 2013: Close Grip Bench + Squats + Deadlifts

1. Close Grip Bench

Bar x 10 x 2 sets
100lbs x 5
120lbs x 5
140lbs x 4
150lbs x 3 x 2 sets
180lbs x 1 x 2 sets
150lbs x 3 x 2 sets
140lbs x 4
120lbs x 6
100lbs x 8

2. Squats

Bar x 10
135lbs x 5
180lbs x 5
225lbs x 4 x 2 sets
260lbs x 3 x 2 sets
315lbs x 1 x 4 sets
295lbs x 2
285lbs x 5
245lbs x 5
215lbs x 5
190lbs x 5

3.Deadlifts

135lbs x 2
180lbs x2
225lbs x 2
270lbs x 2
315 x 5

4. Heavy Face Pulls

Worked up to 3 sets of 8 with 50-60lbs


Video:

Meet Prep 16th May 2013: Light Squats + Bench Press

1. Light Squats

Bar x 10 x 2 sets
135 x 8
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 1
280lbs x 5

Note: Back felt like shit probably because I wasn't 100% after all the deadlifts I did on Tuesday.

2. Bench Press

Bar x 10 x 2 sets
90lbs x 5
120lbs x 5
135lbs x 5
155lbs x 8
135lbs x 10
135lbs x 6, 5 (Feet up on bench)

3. BB Incline Bench

90lbs x 10
115lbs x 10, 8, 8

4. Neutral Grip Pull Ups

BW x 6
BW x 16
BW x 5

http://www.youtube.com/watch?v=unnJqKiIIH0

Meet Prep 14th May 2013: Deadlifts + Press

Note: I really need to do something about my deadlift form - my hips are shooting up way too quickly and I'm not setting up properly.

1. Deficit Deads

135 x 5
190 x 3
245 x 3
295 x 3 x 2 sets
335 x 2 x 3 sets

2. Deadlift

225lbs x 4
270lbs x 4
305lbs x 4 x 2 sets
380lbs x 2 x 2 sets
380lbs x 6


3. Press

Bar x 10
90lbs x 5
105lbs x 5
120lbs x 8
90lbs x 8, 10, 5

http://youtu.be/xHMYQaPRIuU

Meet Prep - 12th May 2013: Bench Press + Squats

Preparing for a powerlifting competition in August.

1. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 4 x 2 sets
140lbs x 3 x 2 sets
155lbs x 3 x 5 sets

2. Squats

Bar x 10 x 2 sets
135lbs x 5, 3
180lbs x 5
225lbs x 5 x 2 sets
280lbs x 4 x 5 sets (Belt)

3. Bench Press

Bar x 10 x 2 sets
100lbs x 5
120lbs x 5
140lbs x 4 x 4 sets

4. Neutral Grip Pull Up

BW x 10, 6, 6 (45 seconds rest)

5. Chest Supported Rows

45lbs x 15
Drop Set 90lbs x 10, 80lbs x 6, 65lbs x 6, 45lbs x 10

Video: http://youtu.be/R8hPB72LJp8

9th May 2013: Squat + Close Grip Bench

1. Squat

Bar x 10 x 2
135lbs x 5
180lbs x 1
225lbs x 1 x 3 sets
270lbs x 1 x 2 sets
315lbs x 1
345lbs x 1
315lbs x 1

2. Close Grip Bench

Bar x 10
90lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5
180lbs x 1 x 2 sets
155lbs x 5
135lbs x 10
115lbs x 12
135lbs x 5
135lbs x 5
135lbs x 4

3. DB Incline Bench

45lbs x 10
40lbs x 10
65lbs x 5
40lbs x 8
45lbs x 8

4a. Upright Rows

60lbs x 15, 50lbs x 15 x 2 or 3 sets (I don't remember lol)

4b. Chest Supported Rows

55lbs x 10
65lbs x 10
55lbs x 15 x 2 sets

7th May 2013: Overhead Press + Squats + Deficit RDLs

1. Overhead Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 3,3,8

*Surgically repaired right arm feels a lot better.

2. Squats

Bar x 10
135lbs x 5
180lbs x 3
225lbs x 3
270lbs x 1
315lbs x 2 x 7 sets

3. 3" Deficit RDLs

Worked up to 225lbs x 3 x 5 sets

4. Upright Rows

45lbs x 15
50lbs x 15
55lbs x 15

5th May 2013: Deadlifts + Overhead Press

1. Military Press

18 Total reps w/ 115lbs

*Widened my grip- surgically repaired right arm felt less shaky

2. Deadlifts

135lbs x 5
180lbs x 3
225lbs x 1
245lbs x 5
280lbs x 4
335lbs x 3
370lbs x 2
410lbs x 1
425lbs x 1
450lbs x 1

3a. Deadlifts

260lbs x 5 x 10 sets

3b. Klokov Press

65lbs x 5 x 10 sets

2nd May 2013: Squats

1. Squats

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 5
215lbs x 4
250lbs x 3
275lbs x 2
315lbs x 1
325lbs x 1
335lbs x 1 x 2 sets

2. Pause Squats

275lbs x 3 x 2 sets

3. Leg Press

200lbs x 10
300lbs x 10
400lbs x 8
500lbs x 8

4. Leg Extensions

50lbs x 20
60lbs x 20
80lbs x 20 x 2 sets

5. Farmer's Walk

100lbs x around gym
80lbs x around gym
85lbs x around gym

30th April 2013: Hang Cleans + Farmer's Walk

1. Hang Clean (Warm Up)

Bar x 10
90lbs x 5
135lbs x 1
155lbs x 1
180lbs x 1
120lbs x 3
135lbs x 3
155lbs x 3

* Probably not gonna do these again next week as they seem to hurt my surgically repaired right arm.

2. Front Squats

Worked up to 230lbs x 3

3. Farmer's Walks

80lbs x around gym
100lbs x around gym
120lbs x around gym
145lbs x shorter trip
167lbs x shorter trip

4. Neck Harness

45lbs x 30 reps (Extensions)
20lbs x 30 (Flexion)
10lbs x 10 x 3 sets (Flexion)

5. Seated Calf Raises

45lbs x 30 x 3 sets (Short rest periods between sets)

28th April 2013: Squat + Klokov Press

1. Squat

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 3
225lbs x 1
270lbs x 1
295lbs x 1
*Belt on*
315lbs x 1
325lbs x 3,1

2. Klokov Press

Bar x 10
65lbs x 5
90lbs x 2
115lbs x 4, 2
90lbs x 7
75lbs x 7,10

3. Neutral Grip Chins

BW x 8 x 5 sets

4. Lateral Raises

20lbs x 15
15lbs x 15

25th April 2013: Squats + Light Bench - My Squat sucks!

1. Squats

Bar x 10
95lbs x 5
135lbs x 5
180lbs x 5
225lbs x 5
255lbs x 5
295lbs x 7 (PR)
225lbs x 12


2. Reverse Grip Bench Press

Bar x 15
90lbs x 3
115lbs x 3
140lbs x 3
155lbs x 8
115lbs x 20,8,4 (RP)


3. Lat Pulldowns

100lbs x 10
120lbs x 10
120lbs x 8

*Focused on slow eccentric

23rd April 2013: Snatch Grip Behind the Neck Press + Weighted Pull Ups

1. Deadlift warm up (no belt)

Jumped straight into

315lbs x 1
360lbs x 1
405lbs x 1

2. Snatch Grip Behind the Neck Press

Bar x 10
65lbs x 10
75lbs x 8
115lbs x 2,2,1
105lbs x 3,2,2

3. Weighted Pull Ups

10lbs x 5
20lbs x 4
35lbs x 3
45lbs x 2
55lbs x 1

BW x 15

4. 1 Arm DB Clean & Press

35lbs x 5
40lbs x 5
45lbs x 5
50lbs x 5
55lbs x 3

5a. EZ Bar Curls

65lbs x 8 x 3 sets

5b. DB triceps extensions

55lbs x 8 x 3 sets

21st April 2013: Reverse Grip Bench Press + Squats + Assistance

1. Reverse Grip Bench Press

Bar x 20
90lbs x 10
115lbs x 8
135lbs x 6
155lbs x 5 x 3 sets
145lbs x 5 x 2 sets

2. Squats

Bar x 10 x 2 sets
135lbs x 10
180lbs x 8
225lbs x 6
270lbs x 5 x 5 sets

3. Chest Supported Rows

20lbs x 8
35lbs x 8
45lbs x 8
65lbs x 8
90lbs x 8

4a. EZ Bar Curls

70lbs x 8 x 3 sets

4b. Triceps Pushdowns

45lbs x 8
50lbs x 8
55lbs x 8

5. Seated Calf Raises

65lbs x 20 x 2 sets (20 seconds rest between sets)

17th April 2013: Squats + Deadlifts

Did Squats & Deadlifts again because I was pissed at how SHITTY yesterday was.

1. Squats

Bar x 10 x 2 sets
90lbs x 5
135lbs x 3
155lbs x 5
180lbs x 4
215lbs x 3
235lbs x 2
245lbs x 1
270lbs x 1
280lbs x 1

Pause Squats 205lbs x 5 x 2 sets


2. Deadlifts

135lbs x 3
165lbs x 5
210lbs x 4
250lbs x 3
295lbs x 2
335lbs x 1
360lbs x 1
370lbs x 1

3. Leg Curls

4 sets x 20 reps

16th April 2013: Squats

FELT LIKE SHIT TODAY

1.  Squats

Bar x 10 x 2 sets
135lbs x 10
180lbs x 5
225lbs x 2
270lbs x 1
315lbs x 2
270lbs x 5
225lbs x 5
180lbs x 5
235lbs x 5
225lbs x 5
245lbs x 5

2. KB Strict Press w/ 44lbs (20kg) x (1,2,3)

x 3 ladders

3. KB Swings w/ 44lbs (20kg)

95 total reps in 9 minutes - Moderate intensity

14th April 2013: Deadlifts

1.Deadlifts

190lbs x 5
235lbs x 4
285lbs x 3
335lbs x 2
380lbs x 1
335lbs x 13

2. KB Clean and Press

44lbs (20kg) x (1,2,3) x 2 (ladders)

3. KB Snatch x 8 minutes

44lbs (20kg) x 5,5,5,5,5,5,3,3,3 - Total 78 reps

4. Reverse Grip Chest Support Rows

55lbs x 12 x 3 sets

5. Preacher Curls

25lbs x 12
45lbs x 10 + 5 eccentric reps
45lbs x 10 + one 15 second rep

6. Barbell Curls 21's

7 bottom range reps + 7 middle range + 7 full range

12th April 2013: Squats + Behind the Neck Press + Deficit Deadlifts

1. Squats
Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
225lbs x 1
270lbs x 1
325lbs x 1 x 5 sets

2. Behind the Neck Press

Bar x 10 x 2 sets
65lbs x 5
90lbs x 2
100lbs x 2 x 5 sets


3. Deficit Deadlifts

135lbs x 3
225lbs x 3
270lbs x 1
315lbs x 3 x 5 sets


4. Kettlebell Finisher

2 minutes

A. 44lb (20kg) kettle bell snatch x 2 minutes - 5, 5, 3, 2, 1 w/ each arm - Total 32 reps (16 reps per arm)

B. 44lb (20kg) Clean and press x 2 minutes - 3, 3, 2, 1 w/ each arm - Total 18 reps (9 reps per arm)

C. 35lbs (16kg) Strict Press x 3 sets - 6, 8, 8


5. Pull Ups

BW x 5,5,5,5,7,3,5,5,5,5

3rd April 2013: Avoiding the Shitstorm in California TST Hong Kong

Woke up at 4:45am this morning to train @ 6am in California TST - so I wouldn't have to deal with the personal trainers there lol.

EVERYTHING felt like shit- 315lbs was my 1RM squat (Previous 6RM 2 weeks ago). 410lbs was my 1RM deadlift (WITH STRAPS) after having done 405lbs x 6 last week.

1. BTN Press

Worked up to 100lbs x 1

2. Squat

Worked up to 315lbs x 1

3. Deadlift

Worked up to 410lbs x 1

4. Reverse Grip Bench Press

Worked up to 155lbs x 6

5. Pull Ups

3 x 5 sets

6. Preacher Curls

2 x 12, 8 with a light weight

28th March 2013: Behind Neck Press + Squats + Deadlifts + Reverse Grip Bench

1. Behind Neck Press (No video)

Bar x 10 x 2
65lbs x 5, 3
75lbs x 3
85lbs x 3
95lbs x 6


2. Chin Ups

BW x 10, 8

3. Squats

Bar x 10, 10
90lbs x 3
135lbs x 3
180lbs x 1
245lbs x 3
270lbs x 3
315lbs x 1

4. Deadlifts

135lbs x 3
225lbs x 2
305lbs x 3
345lbs x 3
405lbs x 1
425lbs x 1
405lbs x 6

Deficit Deadlift 315lbs x 2 singles

5. Reverse Grip Bench Press

Bar x 20
90lbs x 20,20,15

6. Bicep Curls

45lbs x 15, 15

Hong Kong Training

On vacation in HK for 2 weeks : First day back.



1.Squat

Bar x 10 x 2 sets
135lbs x 5 x 2 sets
180lbs x 1
245lbs x 3
270lbs x 3
315lbs x 2

2. Chin Ups

BW x 3
BW x 5 x 2 sets
BW x 6
BW x 8

3. Reverse Grip Bench Press

Bar x 10
90lbs x 1
110lbs x 3
135lbs x 3
145lbs x 6

4. Deadlift

135lbs x 3
225lbs x 2
270lbs x 1
360lbs x 1
405lbs x 1 x 4 sets
450lbs x 1

22nd March 2013: Squats + Reverse Grip Bench

1. Squats

Bar x 10
135lbs x 8
180lbs x 1
245lbs x 3
270lbs x 3
315lbs x 6 (PR)
325lbs x 2


2. Reverse Grip Bench Press

Bar x 20
100lbs x 5
115lbs x 5
135lbs x 8

3.  Neutral Grip Pull Ups

BW x 6 x 4 sets

4. Lat Pulldowns

120lbs x 10 x 2 sets

21st March 2013: Squats + Klokov Press + Deadlifts

1. Squats

Bar x 10
135lbs x 3
180lbs x 2
245lbs x 3
270lbs x 3
315lbs x 1


2. Klokov Press

Bar x 10
65lbs x 5
90lbs x 1
110lbs x 1
65lbs x 5
80lbs x 5
90lbs x 8


3. Deadlift (Hook Grip)

135lbs x 2
225lbs x 1
270lbs x 3
325lbs x 3
360lbs x 3
360lbs x 10 (Straps)

Note: I do my normal sets with a hook grip and then rest 2 minutes and rep out with straps - this is to save my hands. I used to do sets of 15+ with a hook grip and that kinda fucked up my fingers lol.

4.  Chest Supported Rows

55lbs x 12 x 2 sets (T-Bar Chest supported row machine)
35lbs x 10 x 2 sets

5. Bicep Curls

20lbs x 8 x 2 sets (Zottman Curls)
30lbs x 8 (DB Curls)
25lbs x 8 (DB Curls)
45lbs x 40 reps (Barbell Curls)

19th March 2013 Squats + Reverse Grip Bench + Deadlifts

1. Squats

Bar x 10 x 2 sets
135lbs x 2
180lbs x 1
225lbs x 1 x 2 sets
270lbs x 1
325lbs x 1
315lbs x 1
270lbs x 2 (Second rep paused)
295lbs x 1 (Paused)
315lbs x 1


2. Chin Ups

3 x 5 reps w/ BW


3. Reverse Grip Bench Press

Bar x 10
90lbs x 1
135lbs x 1
155lbs x 1
165lbs x 1
135lbs x 3
135lbs x 1


4. Deadlifts

135lbs x 3
225lbs x 2 x 2 sets
315lbs x 1 x 12 sets
405lbs x 1
335lbs x 1
360lbs x 1
405lbs x 1


5. Neutral Grip Pull Ups

BW x 12


6. Curls

Zottman Curls - 20lbs x 8 x 2 sets
DB Curls 30lbs x 8 x 2 sets

Squats + Reverse Grip Bench

Note: I'm going on a vacation in a week and I don't really want to be in the gym for 2 hours there - so I'm changing up my program a little bit.


Arm is getting better everyday- reverse grip bench presses are starting to feel much better.

1. Squats

Bar x 10, 8
135lbs x 3
180lbs x 1
205lbs x 10,10,10,10 (No belt)
205lbs x 15
275lbs x 5


2. Reverse Grip Bench Press

Bar x 10
90lbs x 5
115lbs x 5
135lbs x 5
115lbs x 15
115lbs x 5, 3, 3

3. Zottman Curls

15lbs x 8
20lbs x 10

14th March 2013: Sheiko #29 Week 3 Day 2

Note: Trying to work the range of motion for my right arm - supination and pronation. I still can't do reverse grip bench presses and it's pissing me off.

1. Deficit Deadlifts

135lbs x 2

190lbs x 3 x 2 sets

235lbs x 3 x 2 sets

270lbs x 3 x 4 sets

2. Deadlifts

360lbs x 2 x 3 sets

295lbs x 3 x 2 sets

270lbs x 4 x 2 sets

235lbs x 4

3. Bench Press

Bar x 10

90lbs x 5

110lbs x 4

125lbs x 3 x 2 sets

145lbs x 2 x 3 sets

155lbs x 2 x 2 sets

145lbs x 3 x 2 sets

180lbs x 1

4. Neutral grip pull ups

4 sets x 5 reps

5. Face Pulls

35lbs x 20 x 2 sets

13th March 2013: Sheiko #29 Week 3 Day 1

1. Squats

Bar x 10
135lbs x 2
190lbs x 5
225lbs x 4
260lbs x 3 x 2 sets
315lbs x 2 x 5 sets

2. Close Grip Bench Press

Bar x 10
90lbs x 5
110lbs x 4
125lbs x 3 x 2 sets
145lbs x 3 x 6 sets

3. Squat

295lbs x 3 x 4 sets
245lbs x 3
205lbs x 3
180lbs x 3

4. DB Flyes

25lbs x 25 x 2 sets

5. Rear Delt Flyes

15lbs x 20 x 2 sets

6. Seated Cable Rows

120lbs x 15 x 2 sets

10th March 2013: Sheiko Week 2 Day 3

1. Squat

Bar x 10
90lbs x 3
135lbs x 3
170lbs x 5
205lbs x 4
235lbs x 3 x 2 sets
295lbs x 2 x 5 sets

2. Close Grip Bench Press

Bar x 10
90lbs x 5
110lbs x 4
125lbs x 3 x 2 sets
145lbs x 2 x 2 sets (Reverse Grip)
135lbs x 3
115lbs x 5
100lbs x 7

3. Squat

170lbs x 5
205lbs x 5 x 2 sets
245lbs x 4 x 4 sets

7th March 2013: Sheiko Week 2 Day 2

1. Deficit Deads

135lbs x 3
170lbs x 3
215lbs x 3
255lbs x 3 x 2 sets
275lbs x 2 x 4 sets

2. Close Grip Bench

Bar x 10
90lbs x 6
110lbs x 6 x 2 sets
120lbs x 6 x 4 sets

3. Deadlifts

135lbs x 3
190lbs x 4
235lbs x 4
275lbs x 4 x 2 sets
315lbs x 1
405lbs x 1
450lbs x 1
475lbs x 1 (PR)
315lbs x 4 x 4 sets

4. Dumbbell Flyes

25lbs x 10 x 3 sets

3rd March 2013: Sheiko Week 1 Day 3

1. Close Grip Bench

Bar x 10
90lbs x 5
110lbs x 5
125lbs x 4
135lbs x 3 x 2 sets
145lbs x 2 x 2 sets
135lbs x 3 x 2 sets
125lbs x 4
110lbs x 6
90lbs x 8

2. Dumbbell Flyes

20lbs x 10 x 5 sets

3. Squat

Bar x 10
90lbs x 3
135lbs x 3
170lbs x 5
205lbs x 4 x 2 sets
235lbs x 3 x 2 sets
255lbs x 3 x 5 sets

5th March 2013: Sheiko Week 2 Day 1

1. Squat

Bar x 10
90lbs x 3
135lbs x 3
170lbs x 5
205lbs x 4
235lbs x 3 x 2 sets
270lbs x 2 x 5 sets

2. Close Grip Bench Press

Bar x 10
90lbs x 5
110lbs x 4
125lbs x 3 x 2 sets

3. Dumbbell Flyes

20-25lbs x 10 x 3 sets

4. Pause Squats

155lbs x 3 x 2 sets
190lbs x 3 x 2 sets
205lbs x 2 x 4 sets

28th Feb 2013: Sheiko Week 1 Day 2

Swapped out Deadlift up to knees and deadlift from boxes w/ deficit deads and pulls from the floor

1. Deficit Deadlifts

135lbs x 2
170lbs x 3
215lbs x 3 x 2 sets
255lbs x 3 x 2 sets
275lbs x 3 x 4 sets


2. Deadlifts

190lbs x 4
235lbs x 4
275lbs x 4 x 2 sets
315lbs x 3 x 4 sets


Didn't have time for assistance work.

26th Feb 2013: Sheiko Week 1 Day 1

26th Feb 2013

1. Close Grip Bench Press

Bar x 10
90lbs x 5
110lbs x 4 x 2 sets
125lbs x 3 x 2 sets
135lbs x 3 x 5 sets

2. Squat

Bar x 10
90lbs x 3
135lbs x 3
175lbs x 5
210lbs x 5 x 2 sets
245lbs x 5 x 5 sets

3. Dumbbell Flyes

20lbs x 10 x 2 sets

Squats + Deadlifts

1. Squats

Bar x many
115lbs x 3 x 3
155lbs x 2
205lbs x 2
245lbs x 2
270lbs x 1
325lbs x 1

2. Deadlifts

335lbs x 5 singles


3. DB Flyes

25lbs x 10, 12, 12

Note: I hate these and I hate my gym for taking away the pec dec machine.

4. Hammer Strength Press

45lbs x 12
65lbs x 12
70lbs x 12

5. Rear Delt Flyes

15lbs x 12 x 3 sets

Squat + Close Grip Bench + Assistance

1. Squat

Worked up to 315lbs x 1
270lbs x 3 x 2 sets
295lbs x 2 x 3 sets

2. Close Grip Bench

Worked up to 155lbs x 1
100lbs x 3 x 2 sets
135lbs x 2 x 3 sets

3. Dumbbell Rows

60lbs x 10
80lbs x 10
100lbs x 25

4. Cable Bicep curls

10lbs x 10 x 3 sets

5. Cable Wide Neutral Grip Rows

60lbs x 10
80lbs x 10
100lbs x 10

Deadlift + Behind the Neck Press

1. Behind Neck Press

Bar x 5 x 2 sets
50lbs x 4
60lbs x 3
70lbs x 2
80lbs x 1
80lbs x 8
70lbs x 12  + 1 minute rest - 6

2. Deadlift

180lbs x 5
225lbs x 4
270lbs x 3
315lbs x 2
360lbs x 1
315lbs x 15

3. Lat Pulldowns

90lbs x 7
120lbs x 7
150lbs x 7
100lbs x 10 x 3 sets


4. Sit Ups

2 sets of 20

Squats + Close Grip Bench

1. Squats

Bar x 8 x 2 sets
90lbs x 3
135lbs x 3
170lbs x 5
205lbs x 5 x 2 sets
245lbs x 5 x 5 sets


2. Close Grip Bench

Worked up to 145lbs x 3 x 3 sets and 135lbs x 3 x 2 sets

Right arm felt a little bit more stable today.


3. Chin Ups

6 sets of 2 reps

Deadlift +Close Grip Bench

Since my deadlift session yesterday was full of shit, I decided to do it again today.


1. Deadlift

270lbs x 3
315lbs x 3
360lbs x 3


2. Close Grip Bench

Bar x 10
90lbs x 10 x 2 sets
135lbs x 10

3.  Lat Pulldowns


90lbs x 10
120lbs x 5
150lbs x 10

4. Behind Neck Press

Bar x 10
65lbs x 5
80lbs x 7, 75lbs x 3

5. One arm cable biceps curls

15s x 8
20lbs x  8 x 2 sets
20lbs x 10

6. Triceps Pushdowns

40lbs x 10
40lbs x 20

Deadlifts

1. Deadlifts

Bar x 8
135lbs x 3
180lbs x 2
225lbs x 1 x 3 sets
270lbs x 1
315lbs x 1
360lbs x 1
405lbs x 1
340lbs x 8

Nerve in right arm felt weird after this so I called it a day lol.

Behind Neck Press + Assistance

Physiotherapist cleared me for some light weights today. Arm is still a bit stiff and the lockout for overhead pressing feels weird so I have to do them behind the neck - for some reason this feels more natural.

1. Behind Neck Press

Bar x 8 x 2 sets

55lbs x 3

65lbs x 2

75lbs x 1

90lbs x 1

100lbs x 1

80lbs x 5 x 3 sets

2. DB Lateral Raises

15lbs x 10 x 4 sets

3. Neutral Grip Chin Ups

6 singles + 1 set x 5 reps

4. Lat Pulldowns

80lbs x 10

90lbs x 10

100lbs x 10

Squats

1. Squats

 Bar x 10
135lbs x 5
180lbs x 2
225lbs x 2
270lbs x 1 x 2 sets
315lbs x 1
250lbs x 5 x 3 sets

2. Front Squats

135lbs x 3
180lbs x 3
205lbs x 3
225lbs x 3
180lbs x 6

3. Good Mornings

65lbs x 8
90lbs x 8 x 4 sets

4. Back Raises

35lbs x 15 x 2 sets
20lbs x 10

Front Squats + Assistance

1. Front Squats

Bar x 10
135lbs x 8
155lbs x 3
180lbs x 1
205lbs x 1
225lbs x 1
270lbs x 1

2. Lat Pulldowns

50lbs x 10
60lbs x 10
70lbs x 10

3. Calf Machine Shrugs

110lbs x 12 x 3 sets
155lbs x 10

4. Calf Raises

70lbs x 15 x 3 sets (30 seconds rest)

Front Squats + Deadlifts + Light Assistance

1. Front Squats

Back Squat warm up - Bar x 10, 90lbs x 3, 135lbs x 3, 180lbs x 1

180lbs x 1
205lbs x 1
225lbs x 1
245lbs x 1

2. Light Curls

25lbs x 5 (Barbell)
40lbs x 5 (Barbell)


2. Deadlifts

135lbs x 1
225lbs x 1
270lbs x 1
315lbs x 1
360lbs x 1
405lbs x 1 (Very happy about this considering my arm still isn't 100% - It's just been 2 months EXACT since I had surgery)

3. Lat Pull Downs

20lbs x 8
50lbs x 8
80lbs x 8

4. Cable Rows

40lbs x 10 (2-3 second hold)

Squats

1. Squats

Bar x 10
135lbs x 5
180lbs x 3
190lbs x 3
215lbs x 3
245lbs x 1
270lbs x 1
295lbs x 1
315lbs x 1
245lbs x 7


2. Front Squats

155lbs x 6
180lbs x 6
200lbs x 6
180lbs x 6
155lbs x 6

3. Leg Extensions

80lbs x 20
70lbs x 20 (Brother changed the weight and I didn't know until I finished the set)
80lbs x 20
80lbs x 20
80lbs x 20

4. Back Raises

20lbs x 20 x 2 sets

5. Triceps Pushdowns

30lbs x 10
30lbs x 10
35lbs x 10

Squats

1. Squats

180 x 5
205 x 5
235 x 3, 5
270 x 3

2. One Legged Leg Press

120lbs x 10
160lbs x 10
180lbs x 10
200lbs x 5
200lbs x 10

Leg Press - 300lbs x 50 reps


3. Leg Curls

70lbs x 8 x 3 sets

4. Back Raises

10lbs x 20
20lbs x 20

One Arm Deadlifts

1. One Arm Deadlift


135 x 3
180 x 3
215 x 3
255 x 3
270 x 1
335 x 1 (PR)
360 x 1 (????)
315 x 1

2. Back Raises


BW x 50 reps



Didn't have much time - this was all I could do.

One Arm Squats + One Arm Deadlifts

1. One Arm Squats

Worked up to 295lbs x 1

250lbs x 5


2. One Arm Deadlifts

135 x 3
180 x 1
225 x 1
245 x 1
270 x 1
315 x 1 x 2 sets

3. Leg Extensions

60lbs x 25 x 4 sets
70lbs x 20 x 2 sets

4. Calf Machine Shrugs

90lbs x 20
110lbs x 15
110lbs x 12
135lbs x 10

5. One Legged Leg Press

100lbs x 8
120lbs x 8
140lbs x 8

Light Squats + Assistance

1. Light Squats

Worked up to comfortable 270lbs x 1

225 x 5

2. Seated Calf Raises

45lbs x 20 x 2 sets

3. Back Raises

BW x 25 x 2 sets

4. Stability Ball Hamstring Curls

BW x 30, 12

Light Squats

1. Light One Arm Squats

Worked up to 270lbs x 1

Then 180lbs x 20

2. Back Raises

2 x 20
1 x 10


Light and easy session.

One Arm Squats + One Arm Deadlifts + Assistance

1. One Arm Squats

185lbs x 3
210lbs x 3
235lbs x 10

2. Squats - Down sets

180lbs x 4 x 5 sets

3. Pause Squats (7 second pause)

115lbs x 5 x 3 sets

3. Calf Machine Shrugs

90lbs x 10 x 2 sets
110lbs x 10 x 3 sets

4. Seated Calf Raises

90lbs x 10
45lbs x 20 x 2 sets

5. One Arm Deadlifts

135lbs x 1
180lbs x 1
225lbs x 1

6. Back Raises - Bodyweight

2 sets x 20

7. Weighted Eagle Sit Ups

3 sets x 15, 10, 10 w/ 10lbs

1 Arm Squat - Journey to 315lbs

1. 1 Arm Squat

Worked up to 295lbs x 1

270lbs x 2
145lbs x 10

2. Leg Extensions

40lbs x 20
60lbs x 20
80lbs x 20

Squats

A broken arm can't stop a man from squatting.

1. Front Squat warm up - 190lbs x 6

2. Squats - 205lbs x 1, 225lbs x 1, 245lbs x 1, 270lbs x 1, 155lbs x 5, 180lbs x 5, 205lbs x 10

3. Pause Squats (10 second pause) - 135lbs x 1, 155lbs x 1, 180lbs x 1

4a. Leg Press - 300lbs x 10, 260lbs 12, 240lbs x 12
4b. One legged Leg Press - 100lbs x 10 x 2 sets, 100lbs x 8

5. Leg Curls - 50lbs x 10 x 2 sets, 1 x 8 (5 second eccentric)

New Year's Training: KB Front Squats

1. 1 Arm KB Front Squats

44lbs (20kg) x 30, 20, 15


2. One Legged Leg Press

140lbs x 10
120lbs x 10 (with calf raise hold at top)

Two legs - 200lbs x 30 reps


3. Stability ball Hamstring curls

BW x 20 x 2 sets (45 seconds rest)