Sheiko W4 D1

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

Core:
Squat(wraps/belt): 2×2@540.1/245, 2×2@551.2/250
Hypers: 3×15 w/24kg kb
Planks: 2x 1 minute

Good workout, the squats are still feeling easy, but I don’t want to push too far above what the program says.

Sheiko W3 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: 2×3@341.7/155, 6×3@385.8/175
Band Assisted Chin Ups: 3×6

Bench is starting to feel better, my right shoulder is coming around I think.

Sheiko W3 D4

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

Core:
Squat: 4×4@418.9/190
Hypers: 3×25
Ring Ab “Flutters”: 3×20

Good workout, the squats felt easy once I started to speed up my descent.

Sheiko W3 D3

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: 2×3@341.7/155, 2×3@363.8/165
Deadlift to Knee: 2×3@423.3/192, 4×3@451.9/205

Pretty good workout, the deadlifts to knees were harder than I expected, just the static hold at the knees kills. We spent the day painting at the gym so it was a long day.

Sheiko W3 D2

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

Core:
Deficit Deadlift(3″): 6×2@396.8/180

Rushed workout again, I’m going to have to get some accessory work in at some point…

Sheiko W3 D1

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

Core:
Squats: 2×3@463/210, belt+wraps 5×2@529.1/240

No time tonight, had to get to a meeting at work. The knee wrap squats were super easy, every set.

Sheiko W2 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
Tricep Pushdown: 3×20

Pretty minor workout today, still nursing my right shoulder.

Sheiko W2 D4

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

Core
Squat: 2×2@451.9/205, 3×1@507.1/230, 2×2@451.9/205

Did some work around the gym, painting, and stuff, so I didn’t get any accessory work done after. This went better than I thought it would, I was sick the last couple of days and actually missed day 3.

Sheiko W2 D2

Standing Abs: 2×20
Deficit Deadlifts(3″ platform): 3@330.7/150, 2×2@396.8/180, 5×1@451.9/205
Close Grip 2Board: 2×4@286.6/130, 2×3@341.7/155
Band Assisted Chin Ups: 3×5
Light Pec Flies

Pretty good workout, rushed through the end cause I was starving. Did light pec flies to try and get some blood in my right pec that is still bugging me.

Sheiko W2 D1

Warm Up:
Figure 8s 5 minutes
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Lunges: 2×12
Hip Mobility

Core:
Squat: 3@463/210(belt), belt+wraps 4×2@518.1/235
Plank: 1:15

I supersetted squats and disassembling some old jerk boxes in the gym, so ran out of time for accessory work. I want to get up to 2minute planks.