Monthly Archives: January 2016

Sheiko #29 Week 2 Day 5

Today is the day of the misload.  I misread my log and was using the weights for next Monday for squats, and just brain farted when loading the bench press.  Both were too heavy, so I guess that’s OK, but that made today harder than it should have been.

Made for a rough day – I also didn’t get enough sleep last night.  And as much as I wanted to just quit, I got everything done.

Squat (with what the weight was supposed to be next to it)

225×5 (205)

265×4 (245)

2×3 @ 305 (285)

3×2 @ 345 (325) (At this point I realized my mistake)

2×2 @ 325

Bench Press

165×5

195×4

2×3 @ 225

2×2 @ 265 (260)

245×3

210×5

180×7

DB Fly

5×10

Squat

205×5

2×5 @ 245

4×4 @ 285

Good Morning

5×5

 

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Sheiko #29, Week 2, Day 3

When I look in the log book, today looks kind of easy; deadlifts and benching.

It’s not.

Deadlift to Knees

220×3

265×3

2×3 @ 305

4×2 @ 330

Bench Press

165×6

2×6 @ 195

4×6 @ 210

DB Press

3×5

Deadlift from boxes

245×4

285×4

2×4 @ 330

4×4 @ 350

Lunge

5×5

Added in some bat wings and rear delt raises.

 


Sheiko #29, Week 2, Day 1

Felt good today, even after some stiffness and knee pain yesterday from sitting on the floor too long.  Today’s challenge was time – it felt like this took forever (about 2 hours).

Squat

205×5

245×4

2×3 @ 285

5×2 @ 325

Bench Press

165×5

195×4

2×3 @ 225

5×3 @ 260

DB Fly

5×10

DB Row

3×10

Manta Ray Squat

2×3 @ 185

2×3 @ 225

4×2 @ 245

Good Morning

5×5


Sheiko #29, Week 1 Day 5

It’s great to wake up on January 1 with no hangover, well rested, and ready to go hit the gym.  After Wednesday, and having looked at the plan for today, I was concerned I would struggle with squats.  Turned out I felt great, and other than getting tired, everything felt strong and fast.

Including warmups, this took a little under two hours.

Bench Press

165×5

195×5

225×4

2×3 @ 245

2×2 @ 260

2×3 @ 245

225×4

195×6

165×8

DB Fly

5×10

Squat

205×5

2×4 @ 245

2×3 @ 285

5×5 @ 305

Seated Good Morning

5×5

 

 


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