Monthly Archives: June 2013

Training – 06/19/2013 – Sheiko #29 Bench W2D3

Bench Press
45×5
135×6
165x6x2
180x6x4

Pendlay Row
175x8x3

All Bench reps paused. No wrist wraps or belt

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Training – 06/18/2013 – Volume Squats

Squat
45x5x2
135×5
225×3
315×2
335×1
365x3x5

Back Extension
BWx12x4 (Pendlay Style)

First time squatting with wrestling shoes. Full review to follow but so far I like it. I def need to work on calf mobility though as they give me some grief with these on.

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Training – 06/17/2013 – Sheiko Bench #29 W2D1

Bench Press
135×5
165×4
195x3x2
220x3x5 (Paused last rep)

Lying Tricep Extension
75x12x3

Pretty dece session. Did this all beltless with wrist wraps

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Training – 06/16/2013 – Deadlifts

Sumo Deadlift
135×5
225×3
315×2
365×1
405×5
355x1x3 (Paused at the knee)

Tricep Pushdowns
70x8x4

Pullups
BWx6x4

Deadlifts were pretty damn easy. Pretty sure I’m going to increase by 20lbs. next time. And this is after not having pulled in two weeks

Video:

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Training – 06/14/2013 – Sheiko Bench W1D5

Bench Press
135×5
165×5
195×4
205x3x2
220x2x2
205x3x2 (Paused)
195×4 (Paused)
165×6 (Paused)
135×8 (Paused)

Felt a little crusty at first. Still a bit sore from Tuesday’s workout. Did this all beltless with wrist wraps. Left elbow started giving me some grief midway. This session left me with a mad titty pump.

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Training – 06/12/2013 – Squats

Squat
45x5x2
135×5
225×3
315×2
365×1
405×1
425×1
395×3
225×3 (Paused)
275×3 (Paused)

Back Extension
BWx8x3 (Pendlay style)

Was sick last week so my schedule this week is a bit messed up. Decided to just go in and work up to a heavy-ish single. I didn’t really like the way 425 looked. Decided to start throwing in some pause squats to see if it’ll clean up my form. Did the paused work belt-less and it really attacked my core. Didn’t go as heavy as I could have and I’ll definitely be doing so in the coming weeks.

Training – 06/11/2013 – Sheiko Bench D1W1

Bench Press
140×5
165x4x2
195x3x2
205x3x5
140×5 (Paused )
165×5 (Paused)
195x4x4 (Paused)

First Sheiko workout for Bench. Lots more volume than I’m used to but I liked it a lot. Did this belt-less with wrist wraps