Knew I was going for all you can eat wings later today so hadn’t eaten much before this session (or weigh in). Took a while to switch on, didn’t feel good until halfway through bench.
Low bar Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5 Working sets Belt on
127.5kg x 5
150kg x 4
175kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2
197.5kg x 2
Comp. bench - all paused Warmups
Bar x 10
40kg x 10 Working sets - wraps on
65kg x 5
80kg x 4
92.5kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3
Low bar Working sets Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2
Dip
BW x 8
10kg x 5
20kg x 5
20kg x 5
20kg x 5
25kg x 5
JM press
50kg x 4 x 6
Ss/ GHR Rubish hyper extension
50kg x 4 x 8
Good job I like being in the gym eh? (Sorry pwnisher)
Sheiko 31 - transmutation - week 2 day 1
BW: 96.7kg
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets Wraps on
72.5kg x 5
85kg x 4
97.5kg x 3
110kg x 2
110kg x 2
110kg x 2
110kg x 2
Low bar Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5 Working sets Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2
Comp. bench Working sets Wraps on
65kg x 3
77.5kg x 3
92.5kg x 3
105kg x 2
105kg x 2 105kg x 8 - close to PB territory and very fatigued. Nice to know because either haven’t really struggled with anything on Sheiko yet. Technically off programme but probably better way of gauging where I am than hitting a single.
Pin press - just off chest
80kg x 8
80kg x 8
90kg x 8
90kg x 8
Good morning
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
Deficit conventional deadlift Warmups
70kg x 5
100kg x 3
120kg x 3 Working sets
127.5kg x 3
152.5kg x 3
180kg x 2
180kg x 2
180kg x 2
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
65kg x 4
77.5kg x 4
92.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
Conventional deadlift Working sets
140kg x 3
167.5kg x 3 Belt on
195kg x 3
217.5kg x 2
217.5kg x 2
217.5kg x 2 wasn’t massively happy with how these all moved but they moved.
Push press - hang clean first rep
Bar x 6
40kg x 6
60kg x 6 Belt on
70kg x 6
80kg x 6
85kg x 6
Low bar Warmups
Bar x 5
55kg x 5
75kg x 5
105kg x 5 Working sets Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2 197.5kg x 2
185kg x 3
185kg x 3
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
65kg x 4
80kg x 4
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
Close grip bench
80kg x 8
80kg x 8
80kg x 8
80kg x 8
Leg press
130kg x 5
170kg x 5
220kg x 5
270kg x 5
310kg x 5
Sat here rolling my back out on a bit of PVC musing about how I haven’t touched anything that felt heavy in a long time.
Really nervous for 6 weeks time, feel like I’ll be totally underprepared to get under PR weights compared to when I was hitting 220kg squats daily. I don’t know.
I trust Sheiko and I’m sure it’s working and doing the job it’s meant to be doing right now.
Have a testing week in two weeks so we’ll see.
Out of the gym until after the weekend since I’m seeing family, so murderised my shoulders.
OHP
Bar x 8
30kg x 8
40kg x 8
50kg x 8 Belt on
60kg x 6
70kg x 3
75kg x 3
80kg x 1 - bah, too slow to try a double
70kg x 3
70kg x 3
70kg x 5 - ties PR Belt off
60kg x 5
60kg x 5
60kg x 5
60kg x 5 Belt on
60kg x 8
Weird how rough 80kg feels compared to the reps at 70. Anyway, good load of volume, I miss doing barbell OHP semi frequently.
DB seated shoulder press
22.5s x 10
22.5s x 10
22.5s x 12
22.5s x 12
22.5s x 15
22.5s x 15
22.5s x 12
22.5s x 12
22.5s x 10
22.5s x 10
Lean away laterals
10s x 15
10s x 15
12s x 12
12s x 12
12s x 12
Slouched over laterals
10s x 20
10s x 20
10s x 20 Drop set
5s x 20
Ss/ Trap raises
2.5s x 20
5s x 20
5s x 15 Drop set
2.5s x 30
*Rope pushdowns
Some x 20
Same x 20
Same x 20
Ss/ Hammer curls
15s x 20
15s x 20
15s x 20
Tate press
15s x 15
15s x 15
15s x 15
Ss/ Concentration curl
15s x 12
15s x 15
15s x 15
Felt knackered coming in today but powered through some volume stuff on the bigger lifts before taking it pretty easy and just getting a pump on smaller stuff.
BW: 97.3kg after lunch, was 96kg on Friday afternoon.
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets Wraps on
65kg x 5
80kg x 4
92.5kg x 3
105kg x 2
105kg x 2
105kg x 2
105kg x 2
Low bar Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5 Working sets Belt on
117.5kg x 5
140kg x 4 2 minute rest intervals
162.5kg x 3
162.5kg x 7
162.5kg x 4
162.5kg x 6
162.5kg x 2
What is that rep scheme?
Comp. bench Working sets Wraps on
72.5kg x 4
85kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
Standing cable flyes
Some x 8
More x 8
More x 8
More x 8
GHR Rubish hyper extensions
50kg x 8
50kg x 8
70kg x 8
70kg x 8
Sunburnt from yesterday. Squats were tolerable. Bench was awful.
I was thinking the very same thing, it’s like it had a coordination set, a harder set, a restoration set, another harder set and then just a very easy set to finish up with good form I guess, but I’m no expert.
Yeah, two weeks ago at the same weight it was more of a pyramid rep scheme, this threw me a bit today.
I get to do some heavier pulls and bench this week so maybe the light weird squats were to help recovery for that? Anyway, that’ll scratch the itch I’ve had to move something heavier.
Also if this sunburn turns into a tan I won’t be so worried about “getting fat” anymore.
Got to do some “heavy” stuff today. Still lighter and slower than I’d like but I don’t think I’m meant to be feeling super fresh right now.
Sheiko 31 - transmutation - week 3 day 2
BW: ?
Deadlift to knees Warmups
70kg x 5
100kg x 3
120kg x 3 Working sets
127.5kg x 3
152.5kg x 3 Straps on
180kg x 3 Belt on
205kg x 2
205kg x 2
205kg x 2 Straps, belt off
205kg x 2 - 5 count pause on the last one, then locked it out
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
65kg x 5
77.5kg x 4
92.5kg x 3
105kg x 3
105kg x 3
110kg x 2
112.5kg x 2
117.5kg x 1 120kg x 1
105kg x 2
105kg x 2
Good moving benches today, 120kg was like an opener but I reckon anything heavier on the bar would’ve felt like it weighed a ton. Just not used to holding more than 85%.
Conventional block pulls - weak point
120kg x 3 Working sets
152.5kg x 3
180kg x 3 Belt on
205kg x 3
230kg x 2
230kg x 2.5 - hand slipped on the 2nd at the knee. Was using a shitty bar because it’s pretty stiff, and didn’t have enough chalk. Grabbed straps and quickly hit it again properly. Kept straps on
242.5kg x 1
242.5kg x 1 - slooooooow but apparently I can still grind
OH DB triceps
30kg x 3 x 8
35kg x 8
Ss/ GHR situps
BW x 8
10kg x 3 x 8
Got into the gym at half 11 in the evening. Finished my final placement of med school today, so life PR.
BW: ?
Low bar Warmups
Bar x 5
55kg x 5
80kg x 5
100kg x 5 Working sets Belt on
125kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
65kg x 4
80kg x 4
92.5kg x 3 Belt on
105kg x 2
105kg x 2 Belt off
105kg x 2 Belt on
105kg x 2
All moved well, belted sets definitely just better all round. I’m 5ish weeks out now so reckon I can bring the belt in regularly again.
Pin press
90kg x 6 - off chest
90kg x 6 - 1 pin higher
90kg x 6 - 1 pin higher
90kg x 6 - off chest
Was meant to be a delts move but I’m gonna hit them and back with some bodybuilding stuff tomorrow.
Seated good morning - low box @ parallel, feet slightly further forward than a box squat allows
75kg x 4
105kg x 4
105kg x 4
125kg x 4
125kg x 4
125kg x 4
Sheiko is pretty notorious for being volume heavy at lighter percentages. It’s weird because there hasn’t seemed to be any progression in terms of weights or reps, but the number of sessions a week at the slightly higher end of the percentage range has gone up a bit. Its all extremely sub max though, and i feel like I’m handling it better than most people report.
I trust the guys reputation though. Testing week next week so we’ll see.
Sheiko 31 - transmutation - week 4 day 1
Heavy weekend to celebrate finishing school.
BW: 98.fatboi
Low bar Warmups
Bar x 5
70kg x 5
100kg x 5 Working sets Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets Wraps on
65kg x 5
80kg x 4
92.5kg x 3
105kg x 2
105kg x 2
105kg x 2
105kg x 2
DB floor press
26s x 10
40s x 8
40s x 8
40s x 8
40s x 8
GHR hyper extensions - DB at arms length
BW x 8
40kg x 8
80kg x 8
80kg x 8
80kg x 8
Early morning session, some heavy stuff still moved ok in spite of that.
BW: 97.2kg
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
65kg x 5
77.5kg x 4
92.5kg x 3
105kg x 2
105kg x 2
110kg x 2
112.5kg x 2
117.5kg x 1
120kg x 1 - still very smooth
105kg x 2
105kg x 2
Conventional deadlift Warmups
70kg x 5
100kg x 3
120kg x 3 Working sets Belt on
127.5kg x 3
152.5kg x 3
180kg x 3
205kg x 2
205kg x 2
217.5kg x 1
230kg x 1
230kg x 1
OH DB extensions
32kg x 6
36kg x 6
40kg x 6
44kg x 6
Leg press
230kg x 5
260kg x 5
290kg x 5
320kg x 5
350kg x 5
Bench felt more comfortable. Heaviest deads off the floor in a while, theye moved ok but as per with deads, below the knee they just felt rough. Videos always look better than they felt, and that’s why when I go for something really heavy I get on the salts and get angry - else I quit the moment I start to struggle.
Low bar Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5 Working sets Belt on
120kg x 5
140kg x 4
162.5kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2 197.5kg x 2 - excuse angle
All squats solid. Excited for a light Sunday and a couple of heavy sessions next week.
Comp. bench Warmups
Bar x 10
40kg x 10 Working sets
72.5kg x 4 Belt on
85kg x 4
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
Long pause bench - self counted 3 count. Not particularly strict but the idea was there. Belt off
80kg x 8
80kg x 8
80kg x 8
80kg x 8
DB seated ohp
18s x 8
24s x 6
30s x 6
34s x 6
34s x 6
30s x 6
Good morning
70kg x 4
100kg x 4
125kg x 4 Belt on
140kg x 4
140kg x 4
140kg x 4 Belt off
125kg x 4
Filmed good mornings for the first time ever and I’m happy with how rom and general form looks.