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Post by Deleted on Sept 11, 2009 15:30:24 GMT -5
Friday September 11, 2009 Workout (this morning)
squat
205X3
245X3
285X3
305X3
305X3
305X3
bench
180X2
215X3
250X2
265X3
285X2
305X1
285X2
265X3
250X3
215X3
195X3
flat dumbell flies
45X10
45X10
50X10
pushdowns
110X10
110X10
110X10
squat
225X3
265X3
305X3
good mornings
135X5
185X5
195X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 95 minutes
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Post by joeldibattista on Sept 12, 2009 1:22:13 GMT -5
I'll be honest with you Joel. I dont think my conditioning is that good. I do very little cardio. But I do go every 30-45 seconds on my lifting sets. Sometimes I feel like I could lift all day. I do think I need to work some cardio in though. Thanks for reading my training logs brother. Your conditioning must be very good Mike, you're flying through these workouts. Well it must be pretty good if you're only taking 45 secs between sets mate. It's more like 5 mins for me on the equipped stuff! |
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Post by Deleted on Sept 18, 2009 17:36:01 GMT -5
Hey Joel. I guess if you are going extremely heavy you need that 5 minute break. The weights Ive been doing so far in this Sheiko cycle havent really challenged me yet. I'll probably be taking longer breaks once the weights go up.
[/quote]
Well it must be pretty good if you're only taking 45 secs between sets mate.
It's more like 5 mins for me on the equipped stuff![/quote]
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Post by Deleted on Sept 18, 2009 17:36:44 GMT -5
Monday 9-14-09
squat
205X3
245X3
285X3
285X3
325X3
325X3
325X3
325X3
bench
180X3
215X3
250X3
250X3
285X3
285X3
pin lockouts (hole 4)
320X2
320X2
320X2
320X2
320X2
flat dumbell flies
50X10
50X10
50X10
squat
205X3
245X3
285X4
285X4
285X4
good mornings
135X5
135X5
135X5
abs hanging leg raises
5 reps
5 reps
5 reps
Wednesday 9-16-09
deadlift to knees
225X2
260X3
305X2
325X3
325X3
bench press
180X3
215X3
250X3
265X3
285X2
285X2
305X1
285X2
285X2
265X3
250X4
230X3
195X3
flat dumbell flies
45X10
45X10
45X10
pushdowns
100X10
100X10
100X10
deadlift from knees
265X2
305X3
305X3
350X4
350X4
350X4
lunges
35X5
35X5
35X5
abs hanging leg raises
5 reps
5 reps
5 reps
Friday September 18. 2009 (today)
bench
180X2
215X3
250X3
285X3
285X3
squat
205X3
245X3
285X2
285X2
305X3
305X3
bench
195X2
230X3
250X4
250X4
250X4
flat dumbell flies
50X10
50X10
50X10
pushdowns
100X10
110X10
110X10
good mornings
135X5
145X5
155X5
abs hanging leg raises
5 reps
5 reps
5 reps
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Post by joeldibattista on Sept 19, 2009 6:13:14 GMT -5
When's your next meet? What fed do you compete in?
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Post by benburgess on Sept 21, 2009 12:09:04 GMT -5
I agree that you seem to be able to get through this volume of work very quickly...
Did you set quite conservative maxes Mike?
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Post by Deleted on Sept 26, 2009 16:13:58 GMT -5
Joel, my next meet, also my first meet is March 28. Its push and pull aka bench + deadlift. Unsanctioned. I thought it would be a good meet to get my feet wet. I'll be competing in the novice raw 275 divison. When's your next meet? What fed do you compete in? |
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Post by Deleted on Sept 26, 2009 16:16:47 GMT -5
Ben this is my first time ever doing a Sheiko cycle. I had been training Westside for about a year if youre familiar with Westside. The numbers I am doing here are what Coach Bates instructs me to do. I can feel myself getting stronger from this Sheiko cycle. I'm posting my Week 4 results now. I agree that you seem to be able to get through this volume of work very quickly... Did you set quite conservative maxes Mike? |
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Post by Deleted on Sept 26, 2009 16:24:15 GMT -5
squat
205X2
245X3
285X3
285X3
325X2
345X2
345X2
bench
180X2
215X3
250X2
285X3
285X3
285X3
pin lockouts(hole 4)
320X2
320X2
320X2
320X2
320X2
flat dumbell flies
50X10
50X10
50X10
squat
205X2
245X2
285X2
325X2
325X2
good mornings
135X5
135X5
135X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 100 minutes
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Post by Deleted on Sept 26, 2009 16:35:10 GMT -5
bench press
180X3
215X3
250X2
285X2
285X2
305X2
305X2
deadlift
220X2
260X2
305X3
350X3
370X3
370X3
bench press
195X2
230X2
265X3
265X3
flat dumbell flies
50X10
50X10
50X10
pushdowns
100X10
100X10
100X10
lunges
35X5
35X5
35X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 95 minutes approximately
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Post by Deleted on Sept 26, 2009 16:41:13 GMT -5
squat
205X2
245X3
285X2
325X3
325X3
325X3
bench
180X2
215X3
250X4
250X4
250X4
250X4
flat dumbell flies
50X10
50X10
50X10
pushdowns
100X10
100X10
100X10
good mornings
135X5
135X5
135X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 90 minutes
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Post by Deleted on Sept 28, 2009 19:31:27 GMT -5
bench press
195X3
215X3
250X3
265X3
265X3
265X3
squat
205X5
245X5
285X5
285X5
285X5
285X5
bench press
195X4
230X4
250X4
250X4
250X4
250X4
pin lockouts
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
good mornings
135X5
145X5
155X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 100 minutes approximately
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Post by Deleted on Sept 30, 2009 17:23:29 GMT -5
deadlift
225X3
260X3
260X3
305X3
305X3
325X3
325X3
325X3
bench press
195X5
230X5
250X4
250X4
250X4
250X4
pushdowns
100X10
100X10
110X10
deadlift from pin
225X3
260X4
260X4
305X3
305X3
350X3
350X3
350X3
lunges
25X5
25X5
25X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 110 minutes
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Post by Deleted on Oct 5, 2009 18:15:02 GMT -5
bench press
180X4
215X4
250X3
265X3
285X2
285X2
305X1
285X2
285X2
265X3
230X4
195X4
pushdowns
100X10
100X10
100X10
flat dumbell flies
50X10
50X10
50X10
squat
205X4
245X3
245X3
285X3
305X3
305X3
305X3
305X3
good mornings
135X5
145X5
155X5
abs (Hanging leg raises)
5 reps
5 reps
5 reps
Time: 120 minutes (too much talking)
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Post by Deleted on Oct 6, 2009 17:39:28 GMT -5
squat
205X3
245X3
285X3
325X2
325X2
325X2
325X2
bench press
180X3
215X3
250X3
285X2
285X2
285X2
285X2
pin lockouts
320X1
320X1
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
squat
225X3
265X3
305X3
305X3
305X3
good mornings
135X5
145X5
165X5
abs hangingleg raises
5 reps
5 reps
5 reps
Time: 110 minutes approx.
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Post by Deleted on Oct 7, 2009 13:19:43 GMT -5
deadlift to knees
220X4
260X4
305X4
305X4
305X4
305X4
bench press
195X3
230X3
250X3
250X3
250X3
250X3
flat dumbell flies
50X10
50X10
50X10
pushdowns
110X10
110X10
110X10
deadlift
220X3
260X3
305X3
325X3
325X3
325X3
325X3
lunges
35X5
35X5
35X5
abs
hanging leg raises
5 reps
5 reps
5 reps
Time: 100 minutes
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Post by Deleted on Oct 9, 2009 11:09:26 GMT -5
Whats up gangstas? This is what I did this morning.
squat
205X4
245X4
285X3
305X3
305X3
305X3
305X3
bench press
180X4
215X4
250X4
265X3
265X3
285X2
305X1
285X2
265X4
250X5
215X5
195X5
flat dumbell flies
50X10
50X10
50X10
pushdowns
110X10
110X10
110X10
squat
225X3
265X3
305X3
305X3
good mornings
135X5
145X5
175X5
abs
hanging leg raises
5 reps
5 reps
5 reps
Time:115 minutes
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Post by Deleted on Oct 12, 2009 18:34:06 GMT -5
squat
205X4
245X4
285X3
285X3
285X3
325X3
325X3
325X3
325X3
bench press
180X3
215X3
250X3
250X3
285X3
285X3
285X3
pin lockouts
320X1
320X1
320X1
320X1
320X1
flat dumbell flies
50X10
50X10
50X10
squat
205X4
245X4
285X4
285X4
285X4
285X4
good mornings
135X5
145X5
155X5
abs
hanging leg raises
5 reps
5 reps
5 reps
Time: 125 minutes (too much wasted time and talking)
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Post by Deleted on Oct 14, 2009 16:03:30 GMT -5
deadlift to knees
220X3
260X3
305X4
325X4
325X4
325X4
325X4
bench press
180X4
215X4
250X4
250X4
265X3
265X3
285X2
285X2
305X1
305X1
285X2
285X2
265X3
265X3
250X4
230X6
195X6
flat dumbell flies
50X10
50X10
50X10
pushdowns
110X10
110X10
110X10
deadlift from knees
260X4
305X3
305X3
350X4
350X4
350X4
lunges
35X10
35X10
35X10
abs hanging leg raises
5 reps
5 reps
5 reps
Time: 120 minutes
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Post by Deleted on Oct 16, 2009 17:43:27 GMT -5
bench press
180X4
215X4
250X3
250X3
285X3
285X3
285X3
squat
205X4
245X4
285X4
305X4
305X4
305X4
bench press
195X4
230X4
250X4
250X4
250X4
250X4
flat dumbell flies
50X10
50X10
50X10
pushdowns
110X10
110X10
120X10
good mornings
135X5
165X5
175X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
Time: 110 minutes approximately
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