Without going into much detail; Sheiko fits my current training planning pretty well. Since I’ve never tried it, I figured I’d give it a go.
Keep in mind, Sheiko’s routines were never designed to be cookie cutter routines. They are templates for his athletes, which would be adjusted by their coach throughout the training cycle. I am my own coach, so I’ll make minor adjustments as I see fit.
Today is day 1.
Bench Press
165 x 5
195 x 4
2×3 @ 225
5×3 @ 245
Squat
205×5
2×5 @ 245
5×5 @ 285
Bench Press
165 x 5
195 x 5
4×4 @ 225
DB Fly
5×10
Good Morning
5×5
Including warmups, this took a little under 2 hours. My warm up is pretty extensive, though. Also, the warmup sets are not included above.
Windy Recycling Day 