Sheiko W1 D5

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15

Core:
2Board Bench: 5×4@363.8/165
3Board Bench: 3×4@429.9/195
SLDL: 6@330.7/150, 352.7/160, 374.8/170
Ring Abs: 3×10

Good workout, my right shoulder is still pretty sore 😐

Sheiko W1 D4

Warm Up:
5 Minutes Bike
Standing Abs: 2×20
Behind the had pull apart: 2×15
Pull Apart: 2×15
Glute Med Activation: 2×15
Lunges: 2×12

Core:
Squat: 5@275.6/125, 4@341.7/155, 2×3@385.8/175, 5×3@451.9/205
Hypers: 3×25

Squats felt alright tonight, I think I might have my left him pain figured out.

Sheiko W1 D3

Deadlift: 3@286.6/130, 3@363.8/165, 2×3@418.9/190, 2×3@485/220, 2×2@511.5/232, belt on 2×2@511.5/232

Did this at 8am, not the best idea for deadlifting but i got through them.

Sheiko W1 D2

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
SLDL: 2×8@154.3/70

Core:
Deficit Deadlift(3″ step): 3@302/137, 2×3@363.8/165, 4×2@423.3/192
Bench: 5@213.8/97, 4@253.5/115, 2×3@297.6/135, 5×3@341.7/155(1board)
Band Assisted Chin Up: 4×5
Ring Abs: 3×10

Good workout, my right pec/shoulder is still bugging me so I benched off a 1 board for the heavier sets.

Sheiko W1 D1

Warm Up:
Bike 3 minutes
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15
Lunges: 2×10

Core:
Squat: 5@308.6/140, 4@363.8/165, 2×3@418.9/190, 4×2@474/215
Hypers: 3×20

Not much of a workout, my left hip was pretty sore and I’m pretty wiped from the weekend. I think I know what my hip is though so I’ll be working on it consistently now.

Sheiko Day -1

Close Grip 2Board: 5@264.6/120, 5@308.6/140, 5×4@352.7/160
Rev Band Deadlift: 3@374.8/170, 3@451.9/205, 2×3@518.1/235, 2×3@562.2/255, belt on 2×3@562.2/255

Well this workout was a bit rushed, we were trying to load stuff up to take to a meet this weekend.

Sheiko Day -2

Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Laying Glute Med Activation: 2×10
Lunges: 2×10

Core:
Squat: 5@291/132, 4@352.7/160, 2×3@407.9/185, 3×3@445.3/202, belt 2×3@445.3/202
Hypers: 3×20
Ring Abs 3×10

Well it wasn’t too bad, but squatting the day after deadlifts does make it more difficult. There was supposed to be a day off between these workouts but I’m trying to get all my workouts in before the weekend.

Sheiko Day -3

Warm Up:
Standing Abs: 2×20
Hypers: 2×15
Glute Med Activation: 2×15
Figure 8s: 3 minutes

Core:
Deadlift: 3@319.7/145, 3@385.8/175, 2×3@447.5/203, 2×3@485/220, 4×2@507.1/230
Bench + double minis: 5@220.5/100, 5@264.6/120, 2×3@308.6/140, 2×2@330.7/150

I’m going to start this sheiko program next week so I decided to do a couple days this week to get used to some of the volume and weights used. The deadlift especially will take some getting used to since I haven’t had more than 210 in my hands since spring until today.

CGB Week 1

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
External Rotation: 2×15
Internal Rotation: 2×15

Core:
CG 10-2: 10@275.6/125, 8@297.6/135, 6@319.7/145, 4@341.7/155, 2@363.8/165
Pull Up(no bands): 3, 3, 2, 2, 2
Ring Abs: 3×10

Thinking I might switch to a sheiko program for last chance, just thinking I want a change… haven’t decided yet.

Squat Week 1

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15

Core:
Squat(+bands 66.1/30): 8@330.7/150, 352.7/160, 363.8/165
Hypers: 3×12@70.5/32
Planks: 3×30 seconds

Decent workout, 8s suck, it’s been too long since I did any higher reps.