Tag Archives: Sheiko

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 1

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.

 


%d bloggers like this: