T Nation

Sheiko - AI (kckfl349)

Wednesday, May 11 2016

Push Press
135 x 3
155 x 3
175 x 3
185 x 2
195 x 1
205 x 1
210 x miss
210 x miss

Bench
135 x 5
135 x 5
165 x 3
185 x 3
225 x 1
235 x 1
135 x 23

Bent Row
155 x 8 x 4 sets

Pretty upset with myself about missing 210 twice on push press. 205 basically flew up but when I got to 210 I kept sticking a little bit past half way up. Thinking about adding some heavy top half seated presses to help boost my tri strength and explosiveness. I would really like to be push pressing 225 within the next 3-4 months.

Thursday May 12, 2016

Speed Box Squat (55%) 8 x 2
135 x 3
155 x 3
185 x 3 x 8 sets

Speed Deadlift (70%)
135 x 3
225 x 3
300 x 1 x 6 sets

RDL
240 x 8 x 2 sets

Leg Lifts
3 x 15

Started to feel some tightness in my lower back on my second set of RDL, so I did not finish my last two scheduled sets.

Friday May 13, 2016

Top Half Heavy Bench Lockouts
A bunch of lighter weight warm-up sets
245 x 3
255 x 3
275 x 3
285 x 3
300 x 3
315 x 3
325 x 1
330 x 1
340 x 1

Chins
4 x 12/10/8/8

Skullcrusher
75 x 12 x 3 sets

Band Laterals
4 sets of 12

Felt really strong today for some reason. I have never tried doing heavy lockouts but the point of them is for both my bench and overhead pressing. I have been having some trouble completing lifts around the midpoint/lockout. Maybe some extra tricep assistance work may be the ticket or I am hoping. I was surprised at the weight I was able to lift from a dead stop at the midpoint… makes me wonder why I have trouble breaking past 250 on bench. I am going to take a video the next time I have a max effort bench day and upload it here.

Monday May 16, 2016

Paused Front Squats
135 x 3 x 2 sets
155 x 3 x 2 sets
175 x 3
185 x 1
205 x 1
225 x 1
235 x 1
240 x 1

RDL
240 x 8 x 3 sets

Leg Lifts
4 x 15

Tuesday May 17, 2016

Bench
135 x 5
135 x 3
165 x 3
185 x 3
205 x 3
225 x 1
235 x 1
245 x 2
250 x 1

Chinups
BW+45 x 5 x 3 sets
BW x 15 reps

Band Laterals
15/15/12/12

Was feeling good on bench until I got to 250. It went up pretty smooth until about midway, I thought I was going to fail but the plan was to hit 255. I still dont have spotter arms for the rack I just got and it definitely makes me think twice before really pushing it considering I have to lift by myself.

Wednesday May 18, 2016

Strict Standing OHP
45 x 5
95 x 5
135 x 3
145 x 3
150 x 1
155 x 1
160 x 1
165 x 1
135 x 5 x 2 sets

EZ Skullcrusher
75 x 12 x 4 sets

DB Laterals
25 x 15/15/12

Thursday May 19, 2016

Speed Squat
45 x 12
135 x 5
185 x 6 x 2 sets
225 x 1
275 x 1
295 x 1

Deadlift
6 x 1 x 325

Pause Squat ATG (5 seconds)
225 x 1 x 6 sets

Leg Lifts
4 x 15

Feelin a little weak in the hole on squats. I’m going to start incorporating more pause squats with RDLs for the next few weeks for assistance work. Need to start breaking some PRs feel like I’m stalking a bit.

1 Like

Monday May 23, 2016

Deadlift
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
435 x 1 (PR)

5 Second Paused Squat
135 x 3
185 x 2
225 x 1
235 x 1
245 x 1
255 x 1

Squat
225 x 5 x 3 sets

Leg Lifts
4 x 15

Tuesday May 24, 2016

Bench (85%)
135 x 3 x 2sets
165 x 3 x 2 sets
185 x 3
205 x 3
215 x 3

Push Press (85%)
95 x 3 x 2 sets
135 x 3 x 2 sets
165 x 3
185 x 1

Weighted Chins
BW+25 x 8 x 3 sets

Thursday May 26, 2016

Bench Press
135 x 7
185 x 3 x 7 sets
225 x 1
225 x 2
225 x 3

Push Press
135 x 3/3/3
155 x 3
165 x 3
185 x 1

Skullcrusher
65 x 10
75 x 10
85 x 8
90 x 6

DB Lateral SS (side/rear)
20 x 10/8
20 x 8/8
20 x 8/7
20 x 7/7

SG High Pull
135 x 3 x 3 sets

Wednesday June 1, 2016

Low Box Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
335 x FAIL

Squat Volume
225 x 6 x 4 sets

SG Deadlift
135 x 3
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1

Felt pretty weak goin into today’s workout. Took a week vacation for my wife and my anniversary so lifting was out of the question. Gotta get focused and start breaking some PR’s.

Thursday June 2, 2016

CG Bench
135 x 5
165 x 5
185 x 3
205 x 3
225 x 1
235 x 1 (PR)

Strict Standing Military
135 x 3 x 2 sets
140 x 3 x 2 sets
145 x 2 x 2 sets

Chins
BW+45 x 5/5/5
BW x 15

Superset
DB Laterals 20 x 10/10/10
DB Tricep Ext 20 x 15/15/15

Saturday June 4, 2016

Speed Box Squat
Bar x 5
135 x 5
185 x 3 x 9 sets

Speed Deadlift
135 x 3
225 x 3
305 x 1 x 6 sets

One leg DB SL DL
40 x 8 x 4 sets

Some ab stuff

Tuesday June 7, 2016

Low Box Squat
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
335 x 1 (PR)

Pause Squat (ATG - 5 seconds)
245 x 1 x 5 sets

Snatch Grip Deadlift
135 x 3
225 x 3
275 x 3
315 x 1
335 x 1 (PR)

Ab stuff

Wednesday June 8, 2016

Push Press
135 x 3/3
165 x 3
185 x 3
205 x 1
210 x FAIL

Pause Bench
135 x 5/5/5
185 x 3/3/3
135 x 22 (not paused)

Chins
BW x 10/8/6/4/10

I have not progressed on push press in 3 weeks, thinking of switching up the approach for assistance on push press day.

Friday June 10, 2016

Hit a deadlift session before goin out of town

135 x 5 x 2 sets
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
440 x 1 (PR)

Hit a few PRs this week except for push press. I feel like I’m still tracking and progressing with the current style of workouts. The plan is to continue conjugate for one more wave. If I’m still progressing I’m gonna add one more wave.

Monday June 13, 2016

Pause Bench
Bar x 5
95 x 5
135 x 5
175 x 5 x 8 sets
*these were paused enough to remove any stretch reflex on touch and go

Speed Bench (40%)
140 x 3 x 6 sets

Rows
155 x 8 x 4 sets

Feet Elevated Pushups
30,20

Tuesday June 14, 2016

Squat
135 x 5
185 x 5
235 x 5 x 4 sets

Low Box Squat
275 x 2 x 4 sets

Pause Squat (7-seconds)
200 x 1 x 6 sets

some box jumps and ab stuff

Wednesday June 15, 2016

Standing Strict Press
Bar x 5
95 x 5
115 x 5 x 5 sets

Push Press
135 x 8/7/7

Top Half Bench Rack Press
135 x 5
185 x 5
225 x 5
245 x 5

2- Way DB Lateral Raises (Side/Rear)
20 x 10/10/10

Band Tricep Pushdown
20/20

Sunday June 19, 2016

Deadlift
135 x 5
225 x 5
275 x 3
305 x 3 x 6 sets

2" Deficit Deadlift
225 x 6 x 3 sets

Superset
Pull-ups (fat bar)
BW x 3
BW+10 x 3
BW+20 x 3
BW x 18

Leg Lifts
10/10/10/20