The Sheiko, My Powerlifting Journal

[fallingeggs]

Wednesday, 9 - 24

Test day on bench

went 270, 290, 300 for a 30 pound pr

 

[fortunatesun]

 

[DaveTSI]

props bro! alot of guys dont have the balls to even attempt the sheiko. Its an awesome program. Before i developed patella problems in my knee i ran a couple cycles and my legs where never so strong. Looks like your making great gains!

 

[fallingeggs]

Thanks fortunatesun and DaveTSI

The sheiko is amazing

i just need to get this ear infection to go away and I will be back at it.

 

[fallingeggs]

Monday, 10 - 1

Squat
5 x 1 / 215
4 x 2 / 250
3 x 2 / 290
3 x 5 / 335

Bench
1 x 5 / 135
2 x 4 / 150
3 x 2 / 180
3 x 5 / 200

Dips
10 x 3

Abs
10 x 3

 

[fallingeggs]

Monday, 10 - 8

Squat
5 x 1 / 230
4 x 1 / 270
3 x 2 / 315
2 x 1 / 355
2 x 3 / 365

Bench
5 x 1 / 140
4 x 1 / 165
3 x 2 / 190
2 x 4 / 215

Good low volume, high intensity training for my big meet on November 3rd.

 

[fallingeggs]

Wednesday

Deadlift
5 x 1 / 230
4 x 1 / 270
3 x 2 / 315
2 x 4 / 356

Bench
5 x 1 / 135
4 x 1 / 150
3 x 2 / 175
2 x 5 / 205

Dips

Abs

 

[fallingeggs]

Friday, 10 - 12

Squat
3 x 1 / 210
3 x 1 / 250
3 x 2 / 290
3 x 2 / 315
3 x 1 / 335

Bench
5 x 1 / 135
3 x 1 / 155
3 x 2 / 175
3 x 5 / 190

 

[fallingeggs]

Squat
3 x 1 / 230
3 x 1 / 270
3 x 2 / 315
2 x 2 / 365
1 x 2 / 395
1 x 0 / 405 - i need to work on hitting the whole faster

Bench
5 x 1 / 135
4 x 2 / 155
3 x 2 / 170
2 x 5 / 205

Abs

Dips

 

[fallingeggs]

Friday, 10 - 19

Deadlift
3 x 1 / 230
3 x 1 / 270
3 x 2 / 315
2 x 2 / 355
1 x 2 / 395
1 x 1 / 405
1 x 1 / 415

Bench
5 x 1 / 135
4 x 1 / 150
3 x 2 / 175
3 x 5 / 205