Beware the Jabberwocky!

Wed. Sept. 25
Sheiko#31 wk.2 day.2

pvc roller, bb complex, rtc warm up

Banded Platform Deadlift (avg. band)
135x5
225x4
275x3 x2
315x3 x4

Bench (middle finger on ring)
155x6
185x5
225x4 x2
240x3 x2
255x2 x2
275x1 x2
240x3 (t&g->)
205x5
175x7

Deadlift (off boxes-bar just below knee)
225x5
315x5
365x4
405x3
445x2 x4

Pulling off boxes is vastly superior to rack pulls. Quick and easy night... I needed it.
 
^Thanks man! I was happy too.

Friday Sep.27
Sheiko#31 week.2 day.3

foam roller, hurdle step overs

Back Squat
135x5
225x5
265x4
315x3 x2
345x2 x2
365x2 x4 (w/ belt)

Db Bench
65sx6
80sx5
100sx4 x5

Front Squat
155x6
185x6
225x6 x4

The bump up in squats (100%=445) is going to be rough for a few weeks. Oh noes high rep sqts next.
 
Sat Sept.27
Recovery


Yoga [40min]

Incline treadmill [15min] inc.7/spd.4

rtc warmup, hurdle step overs

Chins/ Pullups
5/5
4/4
4/3
3/3
3/2

Windmills
50x10 x3

Db Flyes
25sx10 x3

Seated Cable Row (wide grip)
125x10 x3
 
Sat Sept.27
Recovery

Yoga [40min]

Incline treadmill [15min] inc.7/spd.4

rtc warmup, hurdle step overs

Chins/ Pullups
5/5
4/4
4/3
3/3
3/2

Windmills
50x10 x3

Db Flyes
25sx10 x3

Seated Cable Row (wide grip)
125x10 x3
 
Donut62 said:
Yoga?
Click to expand...

flexible_fat_guy.jpg
 
Sunday Sept.28
Sheiko#31 wk.3 day.1

pvc rolling, hurdle step overs, rtc warm-up

Bench [index finger on ring]
155x5
185x4
225x3 x2
255x3 x5

Back Squat
135x5
225x5
275x5
295x5,8,3,6,2,7,4 [rest-2,2,2,1,1,1min]

Pin Press [ring finger on ring]
135x5 (1inch off chest)
185x5
225x5 x5

High Box Step-ups
High Box Jumps

My shoulder is finally feeling better and I can bench with my hands out wide. Strangely, my right arm feels weaker than my left now
 
Tuesday Sept. 30
Sheiko#31 wk.3 day.2

pvc rolling

Deficit Deadlift [4"]
135x5
225x5
315x4
355x3 x2
385x2 x4

Bench [middle finger on ring]
155x8
175x7
195x6
205x5
225x4 x2
235x3 x2
255x2 x2
275x1 x2
255x2 x2
235x3 x2
225x4
205x6
195x8
175x10
155x12

Deadlift off Boxes [3-4" below knee]
315x5
345x4
385x3 x2
435x2 x4

Stretched out my hips in the leg press. My hands were sore today.
 
Friday Oct.1
Sheiko#31 wk 3 day 3

pvc rolling

Rev. Band Bench [index finger]
135x5 [mini band]
185x5
225x5
275x4
295x3 x2
315x2 x6

Squat
165x5
225x5
255x4
295x3 x2
335x3 x2
375x2 x3 [belt on]
365x3
335x5 x2 [3 sec pause]

Bench [index finger]
185x5
225x5 x3

gyn closed...

I did reverse band bench with a friend whose arms are half my length, so at lockout I was holding the bar was a several inches off of the bands. 315!... I'm coming for U!
 
Sunday Oct.5
Sheiko#31 week.4 day.1

pvc rolling, dynamic stretching, EZA rtc warmup, hurdle step overs

Hassock Box Jumps
5x3 (inc 3" every set)
1x1 - approx 43"

Back Squat
135x5
225x5
255x4
315x3 x2
355x2 x2
405x1 x3 [belt on]
355x2 x2

Bench [middle finger on ring]
155x5 x2
185x4
225x3 x2
255x3 x2
265x2 x4

Miniband Pullaparts 5x10

Db Step-ups----(alt 30 sec rest)----Dips
55x5/5 x2......................................5x8
60x5/5 x2
65x5/5

Avg. Band GMs 30x2

Muscle Snatch 45x20 x2

 
MatterOverMind said:
Arh?




Nice squattin'
Click to expand...

Just a seated box jump.
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