Goals & Gains Clangin' and Bangin'

5/1/23 #29 W1 D1

Bench
185x5
215x4x2
250x3x2
270x3x5

Squat
205x5
250x5x2
290x5x5

Bench
185x5
215x5
250x4x4

Reverse hyper
70x10x3

Alternating DB bench
45x10x3

Single arm extension
4 sets of 12

Hammer curls
4 sets of 12

Thanks @Mystic Rex @Aleks Sytsevich and @rikwebb for the input. Read those posts and figured out that I downloaded Sheiko Gold instead of the Sheiko log app. Almost dropped $220 on Gold to buy the lifetime access, but I spent the $5 on the other app instead.

I was already feeling beat up from moving so I swapped flys and good mornings for easier exercises. Took just under two hours and I supersetted the last few exercises. Might be a little hard going from 4 days down to 3 per week, but I just need to make some small tweaks to my routine and it will be fine. Next few months should be fun
 
Poon Goon said:
5/1/23 #29 W1 D1

Bench
185x5
215x4x2
250x3x2
270x3x5

Squat
205x5
250x5x2
290x5x5

Bench
185x5
215x5
250x4x4

Reverse hyper
70x10x3

Alternating DB bench
45x10x3

Single arm extension
4 sets of 12

Hammer curls
4 sets of 12

Thanks @Mystic Rex @Aleks Sytsevich and @rikwebb for the input. Read those posts and figured out that I downloaded Sheiko Gold instead of the Sheiko log app. Almost dropped $220 on Gold to buy the lifetime access, but I spent the $5 on the other app instead.

I was already feeling beat up from moving so I swapped flys and good mornings for easier exercises. Took just under two hours and I supersetted the last few exercises. Might be a little hard going from 4 days down to 3 per week, but I just need to make some small tweaks to my routine and it will be fine. Next few months should be fun
Click to expand...

I haven't moved over to any of the apps, I'm still using the ChaseT spreadsheet that's been around for years
 
Poon Goon said:
5/1/23 #29 W1 D1

Bench
185x5
215x4x2
250x3x2
270x3x5

Squat
205x5
250x5x2
290x5x5

Bench
185x5
215x5
250x4x4

Reverse hyper
70x10x3

Alternating DB bench
45x10x3

Single arm extension
4 sets of 12

Hammer curls
4 sets of 12

Thanks @Mystic Rex @Aleks Sytsevich and @rikwebb for the input. Read those posts and figured out that I downloaded Sheiko Gold instead of the Sheiko log app. Almost dropped $220 on Gold to buy the lifetime access, but I spent the $5 on the other app instead.

I was already feeling beat up from moving so I swapped flys and good mornings for easier exercises. Took just under two hours and I supersetted the last few exercises. Might be a little hard going from 4 days down to 3 per week, but I just need to make some small tweaks to my routine and it will be fine. Next few months should be fun
Click to expand...


I hardly ever to the assistance it says to do. I know it's there for a reason but I'm fucking tired after the main lifts. And I have to get some upper back work in, that takes priority for me over the other assistance stuff. Good luck with everything. It's a great a program if you can handle it.
 
5/5/23 #29 W1 D3

Bench
180x5
215x5
250x4
270x3x2
290x3x2
270x3x2
250x4
215x6
185x8

Band pull aparts
5 sets of 10

Seated cable row
6 sets of 10

Squat
205x5
250x4x2
290x3x2
310x3x5

DB fly
5 sets of 10

Overhead cable extension
5 sets of 10

Pinwheel curl
5 sets of 10

Standing band crunch
4 sets of 10
 
5/10/23 #29 W2 D2

Deadlift to knee
205x3
250x3
290x3x2
310x2x4

Bench
185x6
215x6
235x6x4

Deadbugs
4 sets of 16

DB fly
5 sets of 10

JM press
95x10x5

Band pull apart
5 sets of 10

Block pull
230x4
275x4
315x4x2
330x4x4

Reverse hyper
70x10x3

DB tricep extension
5 sets of 10

Concentration curl
5 sets of 10

Think I'm starting to get in the groove with this program. Always hated DB flyes, but they are starting to grow on me. By the end of a workout I've dragged enough shit out that I can fit in some curls and other stuff in between putting everything back where it goes.
 
5/12/23 #29 W2 D3

Squat
205x5
250x4
290x3x2
330x2x5

Bench
185x5
215x4
240x3x2
290x2x2
275x3
235x5
200x7

DB fly
5 sets of 10

Band pull apart
5 sets of 10

V-bar row
90x10x5

Squat
205x5
250x5x2
290x4x4

Pressdown
5 sets of 10

Pinwheel curl
5 sets of 10
 
5/15/23 #29 W3 D1

Squat
230x5
270x4
310x3x2
355x2x4

Ab roll out
5 sets of 10

Bench
185x5
215x4
250x3x2
290x3x6

Band pull apart
5 sets of 10

DB fly
5 sets of 10

Lat prayer
5 sets of 10

Squat
205x3
250x3
290x3
330x3x4

Tate press
5 sets of 10

Cable curl
5 sets of 10
 
5/17/23 #29 W3 D2

Deficit deadlift
205x3x2
250x3x2
270x3x4

Hanging knee raise
5 sets of 10

Bench
185x5
215x4
250x3x2
290x2x3
305x2x2
290x3x2

Band pull apart
5 sets of 10

DB fly
5 sets of 10

Shoulder 6 ways
5 sets of 8 (had to switch to lateral raise toward end of last two sets)

Block pull
250x4
290x4x2
330x3x2
375x2x3

Single arm pressdown
5 sets of 10

Pinwheel curl
5 sets of 10
 
5/19/23 #29 W3 D3

Squat
205x5
250x4
290x3x2
330x3x6

Band pull apart
6 sets of 10

Bench
185x5
215x4
250x3x2
290x3x7

Deadbugs
5 sets of 16

DB fly
5 sets of 10

DB row
5 sets of 10

OHP
155x4x5

DB curl
5 sets of 10

Pressdown
5 sets of 15

This Sheiko shit is no joke. Dinged up all over, especially in my shoulder. Still looking forward to each workout though.
 
Poon Goon said:
5/19/23 #29 W3 D3

Squat
205x5
250x4
290x3x2
330x3x6

Band pull apart
6 sets of 10

Bench
185x5
215x4
250x3x2
290x3x7

Deadbugs
5 sets of 16

DB fly
5 sets of 10

DB row
5 sets of 10

OHP
155x4x5

DB curl
5 sets of 10

Pressdown
5 sets of 15

This Sheiko shit is no joke. Dinged up all over, especially in my shoulder. Still looking forward to each workout though.
Click to expand...


Yeah, that's why I ended up not doing the assistance stuff lol. It gets you fooking jacked and strong, though.
 
5/22/23 #29 W4 D1

Squat
205x5
250x4
290x3x2
330x3x5

Band pull apart
5 sets of 10

Bench
200x5
235x5
270x4x5

Lying leg raise
5 sets of 10

DB fly
5 sets of 10

T-bar row
90x10x5

Dips
5 sets of 8

GHD back extension
5 sets of 8

Single arm extension
5 sets of 10

Hammer curl
5 sets of 10
 
5/24/23 #29 W4 D2

Bench
185x5
215x4
250x3x2
290x3x2
305x2x3

Deadlift
205x3
250x3
290x3x2
330x3x3
355x2x3
330x2x3

Bench
185x5
215x5
250x5x4

Planned on pushing today back because of work meetings and vet appointments. Found a window to fit this in, just had to cut out the extra shit.
 
Last edited:
5/26/23 #29 W4 D3

Squat
205x5
250x4
290x3x2
330x3x6

Band pull apart
6 sets of 10

Bench
185x6
215x5
250x4x2
290x3x2
305x2x2
290x3x2
250x4
215x6
185x8

Standing band crunch
5 sets of 10

One arm cable crossover
5 sets of 10

DB seal row
5 sets of 10

Dips
5 sets of 8

Reverse hyper
5 sets of 8

Pressdown
5 sets of 12

Pinwheel curl
5 sets of 10

That's it for 29, I am liking this so far. Looked ahead to 30 and sonofabitch there is plenty of volume there. When I started I wasn't sure if I could get used to only lifting 3 days per week after doing 4 for so long. Now I see how necessary the recovery time is.
 
Poon Goon said:
5/26/23 #29 W4 D3

Squat
205x5
250x4
290x3x2
330x3x6

Band pull apart
6 sets of 10

Bench
185x6
215x5
250x4x2
290x3x2
305x2x2
290x3x2
250x4
215x6
185x8

Standing band crunch
5 sets of 10

One arm cable crossover
5 sets of 10

DB seal row
5 sets of 10

Dips
5 sets of 8

Reverse hyper
5 sets of 8

Pressdown
5 sets of 12

Pinwheel curl
5 sets of 10

That's it for 29, I am liking this so far. Looked ahead to 30 and sonofabitch there is plenty of volume there. When I started I wasn't sure if I could get used to only lifting 3 days per week after doing 4 for so long. Now I see how necessary the recovery time is.
Click to expand...


Double bench, double squat days loom!
 
Last edited:
Poon Goon said:
5/26/23 #29 W4 D3

Squat
205x5
250x4
290x3x2
330x3x6

Band pull apart
6 sets of 10

Bench
185x6
215x5
250x4x2
290x3x2
305x2x2
290x3x2
250x4
215x6
185x8

Standing band crunch
5 sets of 10

One arm cable crossover
5 sets of 10

DB seal row
5 sets of 10

Dips
5 sets of 8

Reverse hyper
5 sets of 8

Pressdown
5 sets of 12

Pinwheel curl
5 sets of 10

That's it for 29, I am liking this so far. Looked ahead to 30 and sonofabitch there is plenty of volume there. When I started I wasn't sure if I could get used to only lifting 3 days per week after doing 4 for so long. Now I see how necessary the recovery time is.
Click to expand...

You should try the CMS-MS after your more comfortable with Sheiko, not sure I could go back to 3 day after doing CMS-MS stuff for a while but it's worth a shot even for one go round
 
5/29/23 #30 W1 D1

Bench
185x5
215x4x2
250x3x2
290x3x5

Leg raise
5 sets of 10

Squat
205x5
250x4
290x3x2
330x3x5

Bench
185x5
215x5
250x5x5

Squat
235x5
270x4
310x3x5

Single arm crossover
5 sets of 10

Single arm pressdown
3 sets of 15

Ez curl
3 sets of 15

Been trying single arm cable crossover as a replacement for the DB fly. Definitely easier on the shoulder, but harder to pin down the best movement
 
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