Mid Lift Crisis - Journey into Sheiko

Running Sheiko 40…Really just for a challenge. Week 1 Day 1…I might just be dead at the end of this. But here it goes.

Bench
Reps Sets
5 1 170
4 2 200
3 2 235
3 2 270
2 3 285
3 2 270

Squat
Reps Sets
5 1 230
4 1 275
3 2 320
3 5 370

Bench
Reps Sets
5 1 185
5 1 220
4 5 250

DB Flys 5x10 @ 35
Leg Press 6x6 @180
Good Mornings 5x5 @95

Week 1 Day 2…Super volume day or marathon day as I have heard it called. No I know why. So, I got asked not to use the stepper platfoms as boxes and just substituted conventional deadlifts for it.

Deadlift
Reps Sets
4 1 260
4 2 315
3 2 365
3 2 415
2 4 440

Bench **This seems like a lot of volume. It was. All reps paused on bottom.
Reps Sets
8 1 170
7 1 185
6 1 200
5 1 220
4 1 235
3 2 250
2 2 270
1 3 285
2 2 270
3 1 250
4 1 235
6 1 220
8 1 200
10 1 185
12 1 170

DB Flys 5x10 @35

Deadlift from boxes *no boxes, did conv. deadlift
Reps Sets
5 1 315
4 1 365
3 2 415
3 2 470
2 3 520

Lunges @ bw 6x5 ea.
Situps @ bw 4x10

Day 3 Got done in 1 hour 45 mins…after the first 2 days went 2 hours.
Squat
Reps Sets
5 1 230
4 1 275
3 2 320
3 2 370
2 4 390

Bench
Reps Sets
5 1 168
4 2 201
3 2 235
2 6 268

Day 3…Took only 1.5 hours. The second set of squats seemed easier…Don’t know why, but I’ll take it. Now for a 3 day rest. I’ll do a lot of mobility work at home to keep loose.

Squat
Reps Sets
5 1 230
4 1 275
3 2 320
3 2 370
2 4 390

Bench
Reps Sets
5 1 170
4 2 200
3 2 235
2 6 270
Dips +45 6x5

Squat
Reps Sets
5 1 253
4 1 299
3 4 345

Skull Crushers 4x10 at 90lbs
Good mornings (sitting) 5x5 at 45lbs

Week 2 - Day 1
Squat
Reps Sets.
5 1 230
4 1 275
3 2 320
3 5 370

Bench
Reps Sets
5 1 170
4 1 200
3 2 235
2 6 2270

DB Fly 45lb 10reps 5sets
Dips +45 8 reps 5 sets

Squat
Reps Sets
5 1 230
4 1 275
3 2 320
3 4 345
Good Mornings 135lb 5x5

Week 2 day 3
I don’t mind the volume, it is the 2 1/2-3 hours in the gym that is starting to bother me. Oh well, such is life and this is a challenge.
Here goes todays workout. Taking on average 90 seconds between sets.

Deficit deadlift -stood on a 45lb plate
260x3
315x3 2 sets
340x2 4 sets

Bench
170x5
200x5
235x4 2 sets
250x3 2 sets
270x2 3 sets
250x3 2 sets
235x3 2 sets
200x7
170x9
DB Fly 5x10 @ 50lb

Deadlift
260x4
315x4
365x3 2 sets
415x2 5 sets
Leg press 540 6x5
Hanging leg raise 4x10

Week 2 Day 3 - Half way! 2 more weeks to go. No stopping now.

Bench
170x5
200x4
235x3 2 sets
270x2 7 sets

Squat
230x5
275x5
325x5 2 sets
345x4 4 sets

5x8 wide grip push up
5x10 @ 180 Leg extension
5x5 @ 135 Good mornings (sitting)