Straps Down Squat W6

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Lunges: 2×12

Core:
Straps down Squat(36 TRX): 2@606.3/275, 628.3/285, 650.4/295
Hypers: 2×20

Squats felt good, the second rep on the 295 i rushed, and got a little bent over out of the hole. My left low back is a little unhappy, hopefully nothing serious.

Shirted Bench W6

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:
Bench Shirt(48 F6): 2@474/215(2board), 2@485/220(1board), 1@496/225(chest)

My right shoulder is still bad and my strength is obviously down but I needed to get the shirt on and broken in a bit.

Squat W5

Cambered Bar Squat + Bands(88.2/40): 4@341.7/155, 363.8/165, 374.8/170, 385.8/175
Lunges: 10@121.3/55, 143.3/65, 143.3/65
GHR: 2×8

Wasn’t planning to squat today, just going to do accessory since I’ll be moving back to my own program tomorrow. Then I changed my mind, the squats felt good too.

Sheiko W5 D3

Warm Up
Standing Abs: 2×20
SLDL: 2×8@154.3/70

Core:
Deadlift: 6@440.9/200, 451.9/205, 463/210, 474/215
Ring Ab Fallouts: 3×10
45 Minutes Rearranging the gym

Good workout, didn’t do too much accessory just moved everything.

Sheiko W5 D2

Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
Bench: 6×3@319.7/145
SLDL: 6@308.6/140, 330.7/150, 352.7/160, 352.7/160

Good workout.

Sheiko W5 D1

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

Core:
Squat(suit bottoms): 2@584.2/265, 606.3/275, 628.3/285
Hypers: 3×15 w/52.9/24 kb
Planks: 2x 1minute

Good workout, the squats felt light and easy.

Sheiko W4 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@319.7/145, 330.7/150, 341.7/155, 352.7/160, 363.8/165, 374.8/170
3Board Bench: 5@385.8/175, 396.8/180, 407.9/185
Band Assisted Pull Up: 3×4
Biceps

Good workout, the right pec/shoulder is still pretty sore but this is as heavy as I’ve gone in a while.

Sheiko W4 D4

Warm Up:
Leg Raises: 2×10
Lunges: 2×10
Glute Med Activation: 2×15
Hip Mobility: 2×10
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
Squat: 6×3@451.9/205

Good workout, had to run to a going away party for Jeff.

Sheiko W4 D3

Warm Up:
Standing Abs: 2×20
Glute Med Activation: 2×15
Hip Mobilization: 2×10
SLDL: 2×8@176.4/80

Core:
Deadlift: 2×3@485/220, 4×2@518.1/235
Bulgarian Split Squat: lots of sets/low reps @121.3/55
Good Mornings: 6@165.3/75, 187.4/85, 187.4/85
20 Minutes Stretching

The bulgarian split squats were mostly trying to get my balance. I’m not sure how you load these really heavy, but I’ll keep doing them for a little while see if it gets easier.

Sheiko W4 D2

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
SLDL: 2×10@154.3/70

Core:
Deficit Deadlift(3″block): 2×2@418.9/190, 3×1@451.9/205
Med Grip 2Board: 6@275.6/125, 297.6/135, 319.7/145, 330.7/150

Pretty good workout.