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