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