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Post by mccaulleyg on Mar 26, 2009 10:51:44 GMT -5
3/25/09 skills evaluation
sqaut 3x245, 3x285, 3x325, 3x325, 2x380, 2x380, 1x430, 1x450,
1 x 465, 1x 480 all with belt and knee sleves
bench 3x155, 3x185, 3x210, 3x210, 2x240, 1x270, 1x285, 1x300 1x305 all with belt
conventional DL 3x225, 3x315, 3x380, 3x380, 2x435, 1x465, 1x475, missed 1x485 all with belt
sumo DL practice/rehab 5x315, 5x365, 5x365, 5x405
sumo pull through green band 10x3
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Post by mccaulleyg on Mar 26, 2009 11:18:11 GMT -5
3/26/09
Work capacity/recovery workout
barbell complex (snatch, overhead squat, row, deadlift) all wide grip 5 x 7 65, 95 lbs
sled pulls 50 yards 200 lbs backwards 7 trips
jump rope 1 minute, including double jumps 7 sets
ab exercises 7 sets
30 minutes to complete
stair running
4 flights sprinting jog back down
completed 10 sets in 8 minutes minimal rest periods
HR 170 - 180
Hill running
20 yard sprints x 10, 1 minute rest
20 yard sprint 2 in a row, 20 sec rest x 5
18 minutes to complete hill running
ab circuit
5 minutes
Pretty much out of glycogen, ready for lunch
grant
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Post by mccaulleyg on Mar 28, 2009 14:44:30 GMT -5
3/27/09
sheiko Friday workout
sqaut 3x1 50% 245, 3x1 60% 285, 3x2 70% 335, 2x6 80% 380
bench 3x1 50% 155, 3x1 60% 185, 3x2 70% 210, 3x6 80% 240
squat 4x1 55% 265, 4x1 65% 315, 3x4 75% 355 deep squats
good mornings seated 5x5 225
lateral DB raises 10x5 30 lb
3/28/09 saturday stronglifts
power snatch 3x3 125 lbs
box jumps 3 sets of 6 jumps
complex 1
front squat 5x185, 5x225, 5x245, 5x265
overhead press 5x5 135
complex 2
close grip bench press 5x185, 5x205, 5x215, 5x215
trap bar deadlift 5x355, 5x375, 5x395, 5x395, 5x395
circuit
turkish getup, SLDL, DB PP, reverse lunge, weighted pullup, heavy sled pull 2x in 12 minutes all sets 5-8 reps
grant
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Post by mccaulleyg on Mar 30, 2009 21:08:04 GMT -5
sunday 3/29/09
work capacity training/recovery
spin bike 30 minutes HR 150-160
body building leg extension, leg curl -single leg, 3x12 super set
calf raises, standing, donkey 3x15 super set
squats, split squats BW 3x15
treadmill running .25 miles sprint in under 90 sec, jog .25 miles 3min recovery x4 18 minutes total
pull ups x 10, push ups x25, sit ups x 25 circuit x3
spin bike 20 minutes
stretch
2.5 hours total time
3/30/09 sheiko workout
squat 3x245, 3x290, 335x3x2, 385x3x3, 410x2x3
bench 3x155, 3x185, 210x3x2, 240x2x2, 275x1x2, 240x2x2
box squat 4x245, 4x285, 335x4x4
lateral rasie 30x10x5
hanging leg raises 10x3
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Post by mccaulleyg on Apr 1, 2009 19:36:05 GMT -5
3/31/09
work capacity building
sled pulls 50 yards x 10 backwards/front pulls
pull ups 10 x 5
jump rope 30x 5
box jumps 10 x 5
med ball throws 10 x5
overhead squats 3x 5 95 lbs
lateral band walks 30 sec x 5
60 minutes
15 minutes of jogging conitnuous
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Post by mccaulleyg on Apr 1, 2009 21:00:38 GMT -5
4/1/09 sheiko workout
Deadlift (sumo)
3x270, 3x325, 380x3x2, 435x3x3, 465x2x3
bench 3x155, 3x185, 3x210, 245x3x5
deadlift to knee, sumo
3x295, 3x345, 405x3x4
goodmornings standing
195 x 5x5
lateral raises 10x5
2.5 hours brutal, my left IT band is screeming, ART performed by MOLLI! OUCH!
Luckily my sacrum did not explode like last time I sumoed heavy. minimal pain there!
Looking forward to squats on Friday
GRANT
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Post by mccaulleyg on Apr 2, 2009 21:10:48 GMT -5
4/2/09 recovery workout
jump rope 5 minutes
100 band squats
100 band goodmornings
ab work 150 repetitions
3 quarter miles 90 sec or less, 1 lap recovery each
20 minute bike, 150 bpm
60 minutes to complete
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Post by mccaulleyg on Apr 7, 2009 11:52:02 GMT -5
4/3/09
squats 3x245, 3x285, 335x3x2, 385x3x5
bench 3x155, 3x185, 210x3x2, 240x3x2, 260x1x3
squat pause 3x275, 3x315, 365x3x4
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Post by mccaulleyg on Apr 7, 2009 11:56:41 GMT -5
4/4/09
power cleans 185x3x4
box jumps 5x5
triple jump 2x5
sqaut 5x135, 5x225, 5x315, 5x365, 5x385
alternating DB press 85'sx5x5
trap bar deadlift 345 x 5x3
bent over row 185 x 5x3
single leg squat 5x6
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Post by mccaulleyg on Apr 7, 2009 11:57:49 GMT -5
4/5/09
cardio day
30 min spin bike
20 minutes tempo run on treadmill 8.0 - 8.5 mph
10 minutes stair stepper
15 minutes spin bike
Grant
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Post by mccaulleyg on Apr 7, 2009 11:59:48 GMT -5
4/6/09
squat 3x245, 3x285, 335x3x2, 385 x 5x2
bench 3x155, 3x185, 210x3x2, 240x2x2, 260x1x2
bench with chains 3x175, 3x195, 225x3x4
goodmornings standing 205x4x5
lateral raises 30's 8x4
Grant
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Post by Phillip Wylie on Apr 8, 2009 10:12:33 GMT -5
Nice work, Grant!
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Post by mccaulleyg on Apr 9, 2009 7:48:35 GMT -5
4/7/09
SLED pulls 25 yards x 10
pull ups 10 repsx2
box squats @ BW x20x5
bike 20 minutes
this took 1 hour, starting to taper off high intenisty work capacity training
4/8/09
Deadlift sumo 270x3, 335x3, 380x2x2, 435x2x5
bench press 155x3, 185x3x2, 210x3x2, 240x3x6
hanging leg raises 10x3
lateral raises DB's 8x4
easy workout
Grant
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Post by mccaulleyg on Apr 10, 2009 21:50:50 GMT -5
4/9/09
12x20 yard sprints 30 sec rest
single leg jumps 25 jumps each leg
bike 10 minutes
4/10/09
sheiko workout
jump rope 30 sec x 3 sets
squat 3x245, 3x285, 335x3x2, 385x2x2, 410x1x2
bench 3x155, 3x185, 3x210, 245x2x5
box squat + 1 chain 3x265, 3x315, 365x3x4
lateral raises 30x8x6
goodmornings 4x4x205
PM cardio
bike 20 minutes
walking uphill/jogging 20 minutes
stairs 12 trips 4 flights, 12 minutes walking jogging
52minutes cardio
Two weeks until max, ready to let the healing begin, the next two weeks work capacity training will be less intense.
Grant
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Post by mccaulleyg on Apr 11, 2009 20:40:07 GMT -5
4/11/09
power circuit
snatch 135x3x3
box jumps+sprint 5x3
overhead med ball throw 5x3
strength training complex 1
deadlift conventional 3x275, 335x3x2, 380x3x2, 405x3x4
dumbell incline 100'sx3x5
hanging leg raises 10x5
complex 2
bulgarian squats 115x5x3
plyo push ups 10x3
dips 10x3 + 45
pull ups 10x3
jogging 10 minutes
this took 75 minutes
conventional deads felt great, awesome pump from this workout
Grant
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Post by mccaulleyg on Apr 12, 2009 20:31:02 GMT -5
Sunday home work out
total body buiding/cardio routine
bike for 20 minutes outside
leg complex 3x through
front squats 135x20
steps ups 30s x20 each leg
single leg calf raises on the steps 20 each leg
side lunges holding 45 plate
up down stairs holding 30’s 5x
single leg RDL 5x each leg 30’s
jogging 20 minutes
upper body complex 3x
upright row x10 95
military press x 10 95
pull ups x 10
bicep curls x 10 25’s ezcurl
skull crushers x10 25’s ezcurl
plate front raises x 10 35’s
hammer curls 30’s x 10
abs circuit x1
weighted crunches x 20
leg lifts x 20
clockwork x 10
plank 30’s
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Post by mccaulleyg on Apr 13, 2009 21:28:49 GMT -5
4/13/09 Sheiko training
squat 3x245, 3x285, 3x285, 3x335, 3x335, 2x385, 2x385, 3x385, 3x385, 2x405. 2x405. 2x405
bench 3x155, 3x185, 3x210, 3x210, 2x245, 2x245, 2x245, 2x245, 2x245, 2x265, 2x265, 2x265
good mornings 4x225, 4x225, 4x225, 4x225
lateral raises 6x30, 6x30's, 6x30's, 6x30's
last heavy squat and bench at 85%, these next 12 days will be tough before i max, can't wait to get after some big loads.
Grant
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Post by mccaulleyg on Apr 14, 2009 21:54:07 GMT -5
4/14/2009
week 8 of sheiko competition cycle
work capacity/cardio work
sled pulls forward/backward 25 yards x 14
jump rope 20 secsx5
pull ups 10x3
body weight squats stretching 50 reps
cardio
bike 30 minutes HR=150-160
treadmill walk with incline 10 mimutes
stairs 10x up and down 10 minutes
total work out time 2 hours
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Post by mccaulleyg on Apr 15, 2009 21:06:07 GMT -5
Week 8 of 9 week program
Deadlift 3x275, 3x335x, 380x2x2, 410x2x2, 430x2x2 these were all easy, feeling ready to max again and get some huge numbers next week
bench 3x155, 3x185, 210x3x2, 245x2x5
partner leg throw downs 15x3
lateral raises 6x4
Can't wait to max next week, these workuts are easy, feeling the peak coming on.
Mike says I have shown sheiko defiance, by performing some unapproved higher intensity sets.
I say bring the pain sheiko.
Grant
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Post by Phillip Wylie on Apr 16, 2009 10:17:37 GMT -5
Good luck maxing next week. How long have you been using Sheiko programs?
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