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