Hammer And Sickle: A Sheiko Log

July 12 2013

#31, 1.5

Squat
180x5
215x4
250x3x2
285x2x3
305x2x3

Bench Press
115x5
140x4x2
165x3x2
185x2x6

Squat
195x5
235x5
270x4x4

Lat Pulls
130x12x4

July 15 2013

#31, 2.1

Bench Press
115x5
140x4
165x3x2
185x2x2
210x1x2
220x1x1(+5%)

Squat(w/Texas Power Bar)
180x5
215x4
250x3x2
290x2x5

Bench Press
130x5
150x5x2
170x5x4

Flyes w/ chains
3 chains per sidex10x4

Chins
BWx10x5

KB Swings
50x15x4

Abs
10x4

July 17 2013

#31, 2.3

Deadlift w/chains(80 lbs)
230x4
280x3x2
300x3x4

Bench Press
115x6
140x5
165x4x2
175x3x2
185x2x2
195x1x2
175x3
150x5
130x7

Deadlift
255x3
300x3x2
350x3x2
395x2x4

GHR
10x3

Chins
7x5

Abs
35x12x3

July 19 2013

#31, 2.5

Squat
180x5
215x4
250x3x2
285x2x2
305x2x4
High Bar
180x6
215x6
235x6x4

Lat Pulls
150x10x4

Abs
35x10x4

July 22 2013

#31, 3.1

Bench Press
115x5
140x4
165x3x2
185x3x5

High Bar Squat
180x5
215x5
250x5,8,3,6,2,7,4-Talk about cardio!!

Bench Press*Narrow Grip)
130x5
150x5
165x5x5

DB Flyes
30x10x4

Chins
BWx7x5

Abs
35x12x3

July 23 2013

#31, 3.3

Deadlift to Knees(Pause+Lower)
230x4
280x4
325x3x2
370x2x4

Bench Press
115x8
130x7
140x6
150x5
165x4
175x3x2
185x2x2
195x1x2
185x2x2
175x3
165x4
150x6
140x8
130x10
115x12

Reverse Band Deadlifts
280x4
325x4
370x3x2
415x2x3

*No accessory work due to time constraints

July 26 2013

#31, 3.5

Bench Press
115x5
140x4
165x3x2
185x3x6

Squat
180x5
215x4
250x3x2
285x3x2
305x2x3
285x3x3

Narrow Grip Bench Press
115x5
140x5x2
165x5x5

DB Flyes
35x10x4

Wide Grip Lat Pulls
140x10x4

Seated Band Abductions
Light Pro Short Bandx20x3