RE Upper-- Push Presses, Chin ups, db press, DB Snatch

1. Push Presses

135 x 2 sets of 10 and 1x5

2. 25 Chin ups

3. DB Overhead

Worked up to 70-80x3 per hand and then 55x8

4. DB Snatch

Worked up to PR 110 x 1

5. Neck work (Extension and flexion) 2x12

6. Plate pushes 20 yards x 4-5 (30 seconds rest)

Max Effort Upper-- CGBP, DB Bench, 50 Chins, KROC Rows

1. Close Grip Bench Press

Bar x 20
65x3
90x3
110x3
135x3 x 2 sets
155x2
180x5
190x5

2.  DB Bench 5x10

55x10
60x10
80x10
70x10
60x10

3. 50 Chins in sets of 5's and 3's

4. KROC rows

Worked up to 100lbs x 30 reps

--Did my right arm first today as an experiment. I'm not well conditioned enough... the set for my left arm was shitty as hell.

right arm x 30

left arm x 30

5.  Weighted hill walks

Carried my 185lb brother up a 35 yard hill x 5 times

Squats, Bench, Rows

1. Squats


Worked up to 315, tried 360 for fun but failed-- probably because of the deads on Sunday


2. Bench

Worked up to 205x3


3.  Kroc Rows

130x20

Squats, Deadlifts, DB Bench

1. Light Squats

I think I went up to 155lbs x 5 because I felt like shit today


2. Deadlifts

270x3
315x3
360x3
405x1
450x1

360x3 (me) -- I think 5-6 months ago this was my 1RM.

450x1 Kim

450 x 1 (me)

3. DB Bench

60 x 10
80 x 9
80 x 5

Squats, Bench, moreeee squats

1. Squats

190 x 5
230 2 x4
270 2 x 3
315 5 x 2

315 x 2 (1st set)

  315 x 2 (5th set)

2. Bench Press 

110 x 5

135 x 4

155 x 2 x 3

190 x 6 x 2

 190x2 (1st set)

190x2(6th set)

3. Squats

210 x 3

250 x 3

290 x 4 x 3

4. 7 sets of 2 chins

5. Hill sprints

8 x 30 yard hill sprints in 5 minutes

Sheiko Week 1, Day 3: Bench Press and Squats + conditioning

1. Close Grip Bench Press

110 x 5
135 x 5
155 x 4
170 x 2 sets of 3
180 x 2 sets of 2
170 x 2 sets of 3
155 x 4
135 x 6
110 x 8

180 x 2 (1st set)

180 x 2 (2nd set)

2. Squat

180 x 5
215 x 2 sets of 4
250 x 2 sets of 3
270 x 5 sets of 3

1st set 270 x 3

5th set 270 x 3

3. Chin ups 11 sets of 2

4. 1 arm db rows

70 x 8
100 x 8
130 x 10
100 x 8 or 10 (I can't remember...)
100 x 12

left arm 130 x 10

right arm 130 x 10

5. Plate pushes w/ 45lbs

5 rounds of 20 yards

6. Some chest work that made me feel like a douche

45lbs x 10
60lbs x 10
80lbs x 10
55lbs x 10
50lbs x 10

something like that...

Walking

Will start walking 5-7 days a week from now on-- preferably before breakfast. 

Walked for 30 minutes today and then ran a few flights of stairs.