10/22/07
Format: weight/reps/sets
Sheiko #29 Week 1 Day 1
Bench Press
125x5x1
150x4x2
175x3x2
185x3x5
Squat
225x5x1
270x5x2
315x5x5
Bench Press
125x5x1
150x5x1
175x4x4
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Good Morning
135x5x5
My first Sheiko training session. I liked it. I tried to keep the pace up and got a pretty good sweat going. Took approximately 90 minutes. I might switch the good mornings out for something else. Maybe a 5x5 sit-up/back extension superset?
10/24/07
Sheiko #29 Week 1 Day 2
Deadlift
270x3x1
325x3x1
380x3x2
405x3x4
Standing Press
115x6x4
Dip
BW+45x5x5
Deadlift Off Boxes
300x4x1
350x4x1
405x4x2
460x3x4
Lunge
135x5/5x5
Decline Sit-up
BW+25x14x1
BW+25x10x2
The boxes for the second round of deadlifts had the bar about three inches below my knees. I'm not sure I've ever done this much deadlift volume. It hasn't seemed like an issue since my pull goes up right along with my squat max in a 6:5 dead:squat ratio. I found an issue. I've never shied away from grip work. I have all the Captain of Crush grippers and I am currently working on lifting the York Blob. I never use straps for anything. Oh my god did my hands hurt at the end of the rack pulls/deads off boxes. I have some IronMind lifting straps in my bag that I've never used and I was VERY close to breaking down and busting them out.
10/26/07
Sheiko #29 Week 1 Day 3
Bench Press
125x5x1
150x5x1
175x4x1
185x3x2
195x2x2
185x3x2
175x4x1
150x6x1
125x8x1
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Squat
225x5x1
270x4x1
315x3x2
340x3x5
Good Morning
135x5x5
Lower back was a little sore from the deadlifting on Wednesday. It wasn't noticable by the time I started the work sets for the squat. Aside from the chin-up/dumbbell bench superset (the program calls for chest flies), nothing too difficult/taxing.
10/29/07
Sheiko #29 Week 2 Day 1
Squat
225x5x1
270x4x1
315x2x2
360x2x5
Bench Press
125x5x1
150x4x1
175x2x2
195x3x5
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Front Squat
205x3x2
250x3x2
270x2x4
Decline Sit-up and Push-up Superset
BW+35x8,7,6,5,5
BWx10x5
10/31/07
Sheiko #29 Week 2 Day 2
Deadlift to Knees
270x3x1
325x3x1
380x3x2
405x2x4
Bench Press
125x6x1
150x6x2
160x6x4
Dumbbell Bench Press
60x10x5
Deadlift from Boxes (7")
300x4x1
350x4x1
405x4x2
435x4x4
Lunges
135x5x5
I need to start doing a little more maintenace on my hands. I tore a callus on my right pinkie on the second to last deadlift set. Fortunately, the gym had a set of fingernail clippers so I could snip off the skin flap and continue. Unlike last week, I decided not to turn the "deadlift to knees" into full deadlifts. I think doing full deadlifts where the partials are prescribed will only lead to overtraining my lower back.
11/02/07
Sheiko #29 Week 2 Day 3
Squat
225x5x1
270x4x1
315x3x2
360x2x5
Bench Press
125x5x1
150x4x1
175x3x2
195x2x2
185x3x1
160x5x1
135x7x1
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Squat
225x5x1
270x5x2
315x4x4
Decline Sit-up
BW+35x6x5
Bench press, per usual, felt light. I'm thinking about bumping up the number the percentages are based on by 5lbs. Aside from the supersets, all sets were done at three minute intervals. I gave myself 4-5 minutes on the supersets.
11/06/07
Sheiko #29 Week 3 Day 1
Squat
250x5x1
295x4x1
340x3x2
385x2x4
Bench Press
125x5x1
150x4x1
175x3x2
200x3x6
Dumbbell Bench Press
60x10x5
Squat
225x3x1
270x3x1
315x3x1
360x3x4
Despite the fact that my hamstring is strained (from my weekend adventure) and it hurts to walk, it does not hurt to squat with 3-400 pounds on my back. Go figure. I may end up dropping the deadlift from the next training day. I'll see how it feels. I tried wearing my belt for a few squat sets. It almost felt like I was cheating. I dropped a few sets of accessory work (chins, pushups and abs) because I got to the gym a bit late and was pushing against closing time.
11/08/07
Sheiko #29 Week 3 Day 2
Deficit Deadlift (2 45lb Plates)
270x3x2
325x3x2
350x3x4
Bench Press
125x5x1
150x4x1
175x3x2
200x2x3
215x2x2
200x3x2
Dumbbell Bench Press
60x10x5
Deadlift off 7" Boxes
325x4x1
380x4x2
435x3x1
435x1x1
485x1x3
Ugh. That 435x1x1 was supposed to be 3x1 and the 485x1x3 was supposed to be 2x3. The knurling on these Ivanko bars at my gym is just brutal. My back and legs were fine for more reps, but my hands were dying. My grip was fine, but the knurling just plain hurt. I'm contemplating taking a file to one of the bars.
On a positive note, I bumped up my bench press max by five pounds on Tuesday and kept it up today and all of the bench sets were smooth sailing.
11/10/07
Sheiko #29 Week 3 Day 3
Squat
225x5x1
270x4x1
315x3x2
360x3x6
Bench Press
125x5x1
150x4x1
175x3x2
200x3x7
Barbell Row and Dumbbell Bench Press Superset
200x5x5
60x10x5
Standing Press
115x4x5
Hanging Leg Raise
BWx12x3
BWx8x2
Good session. I am on pace to bump up my numbers on the squat and bench press after next week. I'm thinking I will drop the deadlift down and work on getting through the Wednesday sessions a bit quicker. I've been doing all of my squatting and benching on three minute intervals, but I tend to end up taking 4-5 minutes per set for deadlift. I think that leaving hanging leg raises and rows out of my program has contributed to my hands not being as tough/strong as they were previously. I'm going to add both back into the rotation.
11/12/07
Sheiko #29 Week 4 Day 1
Squat
225x5x1
270x4x1
315x3x2
360x3x5
Bench Press
140x5x1
165x5x1
190x4x5
Chin-up and Dumbbell Bench Press Superset
BWx10x5
60x10x5
Dip
BWx8x5
Front Squat
180x5x2
225x4x2
270x3x3
Hanging Leg Raise
BWx13x3
I may switch to weighted chins for 5x5 next week. There was no way I was going to get a fourth set of 13 on the hanging leg raise, so I decided to call it a day. The bench press and squat sets went fine.
11/14/07
Sheiko #29 Week 4 Day 2
Bench Press
125x5x1
150x4x1
175x3x2
200x3x2
215x2x3
Deadlift
260x3x1
310x3x1
360x3x2
415x3x2
440x2x3
415x2x3
Bench Press
125x5x1
150x5x1
175x5x4
Dumbbell Bench Press
60x10x5
I lowered my deadlift max for the percentage calculations by 5%. I got through all of the deadlift sets without breaking from 3 minute intervals. My delicate hands seemed to appreciate the slight reduction in intensity. The bench press sets went well, but I was definitely a bit fatigued by the end of the dumbbell bench press sets. I'm going to bump up all of my maxes by 5lbs for the start of Sheiko #30 next week.
11/16/07
Sheiko #29 Week 4 Day 3
Squat
225x5x1
270x4x1
315x3x2
360x3x6
Bench Press
125x6x1
150x5x1
175x4x2
200x3x2
215x2x2
200x3x2
175x4x1
150x6x1
125x8x1
Barbell Row and Dumbbell Bench Press Superset
205x5x5
60x10x5
Hanging Leg Raise and Cuban Rotation Superset
BWx10x3
45x5x3
This concludes Sheiko #29. No testing or deload. Sheiko #30 starts Monday. The sets will be based on "maxes" of 455/255/520. Thus far I have been doing all of the bench press reps with pauses and have not been wearing a belt for anything.
11/19/07
Sheiko #30 Week 1 Day 1
Bench Press
130x5x1
155x4x2
180x3x2
205x3x6
Squat
230x5x1
275x4x1
320x3x2
365x3x5
Bench Press
130x5x1
155x5x1
180x5x5
Chin-up
BW+45x5x5
Squat
250x5x1
295x4x1
340x3x5
Hanging Leg Raise
BWx10x3
Easily the most weight I've ever moved in a training session. Wednesday will be double deadlift and 19 sets of bench press. I'm going to earn my Thanksgiving feast this year.
11/21/07
Sheiko #30 Week 1 Day 2
Deadlift
260x4x1
315x4x2
365x3x2
415x3x5
Bench Press
130x5x1
155x5x1
180x4x2
195x3x2
205x2x2
220x1x2
205x2x2
195x3x2
180x4x1
165x6x1
155x8x1
140x10x1
130x12x1
Flies
20x10x5
Rack Pulls
315x5x1
365x4x2
415x3x1
Lunge
140x5x5
Hanging Leg Raise
BWx10x3
I'm done with double deadlift days. My little girl hands cannot handle it. I don't think rack pulls and deadlift to knees are all that helpful to me anyway.
11/23/07
Sheiko #30 Week 1 Day 3
Squat
230x5x1
275x4x2
320x3x2
365x3x5
Bench Press
130x5x1
155x4x2
180x3x2
205x2x6
Dip
BWx8x5
Squat
230x5x1
275x5x2
320x4x4
Barbell Row
205x5x5
Good Morning and Cuban Rotation Superset
140x5x5
45x5x5
Hanging Leg Raise
BWx10x3
I cut rest intervals on just about everything today. Every set except for the squat work sets were on a two minute interval. The squats for 365x3x5 and 320x4x4 were on three minute intervals. The reduced rest periods had me sweating a good amount. I am going to stick to these intervals in the interest of upping my GPP and keeping training session length under two hours (today took 1:45).
11/26/07
Sheiko #30 Week 2 Day 1
Squat
230x5x1
275x4x2
320x3x2
365x2x2
410x1x3
Bench Press
130x5x1
155x4x1
180x3x2
205x2x6
Chin-up
BW+45x5x5
Dumbbell Bench Press
60x10x5
Squat
230x5x1
275x4x1
320x3x2
365x2x4
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
Quite pleased with this session. It had been over three months since I'd had four plates on the bar for squat. The singles felt really easy. Much easier than the last time I had that much weight on the bar and my form is much better as well. I'm going to drop down to BW+25 on the weighted chins. I had to give myself three minutes of rest on the last two sets.
11/28/07
Sheiko #30 Week 2 Day 2
Bench Press
130x5x1
155x5x1
180x4x2
195x3x2
205x2x2
195x3x2
180x5x2
155x7x1
130x9x1
Dumbbell Bench Press
55x10x5
Deadlift
275x4x1
330x4x1
385x3x2
440x3x5
Lunge
140x5x5
Hanging Leg Raise
BWx10x3
Dropped the deadlift to knees and bumped my "max" back up to where it should be for the regular deadlift sets. I allowed myself five minute intervals on the deadlift work sets. I also reset my feet and regripped between each rep. This was much easier on my hands.
11/30/2007
Sheiko #30 Week 2 Day 3
Bench Press
130x5x1
155x4x2
180x3x2
205x2x5
Squat
230x5x1
275x5x2
320x5x5
Bench Press
140x4x1
165x3x1
195x2x5
Dip
BWx8x5
Chin-up
BW+25x5x5
Good Morning and Cuban Rotation Superset
140x6x5
45x6x5
Hanging Leg Raise
BWx10x3
I did every single set on two minute (<2 on a few bench sets) intervals today. The 320x5x5 squats were freaking brutal. I usually would have given myself 3 minute intervals on those sets. It ended up being about 90 seconds of rest where I had the bar off my back. Amazing the difference an extra minute of rest makes.
12/03/07
Sheiko #30 Week 3 Day 1
Squat
230x5x1
275x4x2
320x3x2
365x3x5
Bench Press
130x5x1
155x4x1
180x3x2
205x3x5
Squat
230x6x1
275x6x1
295x6x4
Bench Press
140x5x1
165x5x2
195x4x4
Chin-up
BW+25x5x5
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I go to a gym where 90+% of the members are 35-60 year olds who just like to be able to tell their friends that they've been working out with a trainer. I don't mind it because I can always get through a complete training session in the power rack without being disturbed.
Today, I show up and there is a 6'1" 170lb high schooler at the power rack. He is attempting to stand on top of a Swiss ball while holding on to the uprights of the rack. I figure he can't possibly go for very long seeing as how he's shaking like a meth addict jonesing for a fix, so I refrain from making a rude comment and sit down to tie my shoes and wait.
No sooner had I finished tying my shoes than the guy decides he is going to try to stand without his hands on the rack uprights. Five seconds later, his feet go flying out in front of him and he is lying flat on his back on the floor. I do my best to contain my glee, but I'm sure he heard my muffled snickering. One of the trainers comes over and asks if he's alright. His words: "Yeah. That's just part of the learning." He gets back up and tries for another 30-45 seconds with his hands firmly grasping the rack. Finally, he gets down and says "you can use the rack." I say "oh, are you done with the learning?" He didn't answer me.
12/05/07
Sheiko #30 Week 3 Day 2
Deadlift
275x4x1
330x4x1
385x3x2
440x2
500x1
Bench Press
130x6x1
155x5x1
180x4x2
195x3x2
205x2x2
220x1x2
205x2x2
195x3x2
180x5x1
165x7x1
155x9x1
140x11x1
130x13x1
Dumbbell Bench Press
45x10x5
Lunge
140x5x5
Hanging Leg Raise
BWx10x3
I was feeling fatigued and my back felt tight going into the session today. After the first two reps of 440 on the deadlift, I decided I'd rather play it safe and cut the volume for today. I was supposed to do 440x3x3 and 465x2x3. Instead, I decided to hit an easy ~90% single and move on to the bench. I attribute this deviation from the plan to my inadequate sleep the past few nights. I need to start going to bed earlier. Despite my displeasure, I think I made the right decision. The deadlift is the lift I feel least comfortable grinding out reps on when I'm fatigued.
12/07/07
Sheiko #30 Week 3 Day 3
Bench Press
130x5x1
155x4x1
180x3x2
205x3x6
Squat
230x5x1
275x4x1
320x3x2
365x3x2
385x2x3
365x3x3
Bench Press
130x5x1
155x5x2
180x5x5
Pull-up and Dumbbell Bench Press Superset
BWx5x5
45x10x5
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Hanging Leg Raise
BWx10x3
I was feeling tired earlier today, but it didn't show during this training session. I switched to pull-ups instead of chin-ups and took off the weight. I made sure that each rep ended with my chest firmly against the bar.
2007.12.10
Sheiko #30 Week 4 Day 1
Squat
230x5x1
275x4x1
320x3x2
365x3x2
385x2x2
410x1x2
Bench Press
130x5x1
155x4x1
180x3x2
205x3x2
220x2x2
205x3x2
Chin-up
BW+5x5x5
Dip
BWx8x5
Squat
250x4x1
295x4x1
340x3x5
Good Morning and Cuban Rotation Superset
140x5x5
45x6x5
Like last week, the 90% squats went up like nothing. I'll bump up the maxes again at the end of this week.