Goals & Gains Clangin' and Bangin'

9/8/23 #37 W2 D3

Squat
215x5
260x4
300x3x2
320x3x6

Bench
195x5
235x5
275x4x2
290x3x2
310x2x2
290x4
275x5
235x6
195x7

Squat
235x3
285x3
320x2x4

Back raise
135x8x3

Kirk shrug
105x15x3

Pressdown
3 sets of 12

Ez curl
3 sets of 12
 
9/11/23 #37 W3 D1

Squat
215x5
260x4x2
300x3x2
345x3x5

Bench
195x5
235x4
275x3x2
315x3x5

Squat
215x5
260x5
300x5x5

Trap bar shrug
185x20
185x15
185x12
185x10

Dips
3 sets of 8

Pressdown
3 sets of 12

Pinwheel curl
3 sets of 10

Dragon flag
1 set of 10
 
9/13/23 #37 W3 D2

Deadlift to knee
215x4
260x4
300x4x2
320x4x4

Bench
195x6
235x5
275x4x2
290x3x2
310x2x2
290x3x2
275x4
255x5
235x6
215x7
195x8

Block pull
260x5
300x5
345x4x4

Had an in person work meeting today so I missed my post lunch nap. Rotten bastards let the meeting run almost an hour past the end time so I only had time for the basics today.
 
Is the high volume cycle you seem to be in some thing I can read up on, or are you just lifting like that from personal experience?
 
Rigg9 said:
Is the high volume cycle you seem to be in some thing I can read up on, or are you just lifting like that from personal experience?
Click to expand...
It's Russian powerlifting training from Boris Sheiko. I'll add a link to a overview of it. I think there are links to spreadsheets of the program in there, but I never used those. I use the Sheiko Log app which has all of the numbered programs. I think it was like five dollars.

https://physiqz.com/workout-routines/powerlifting-programs/sheiko-training/
 
Last edited:
9/20/23 #37 W4 D2

Bench
195x5
235x4
275x3x2
315x3x2
330x2x3

Deadlift
215x4
260x4
300x3x2
345x3x2
365x2x3

Bench
215x5
255x5
290x4x4

Single arm ext
4 sets of 12

Pinwheel curl
3 sets of 12

Hanging leg raise
3 sets of 10

Bench felt really good today. I think the non stop practice in these programs is helping me analyze and improve my technique. Lowered the touch point on my bench and it feels quite a bit stronger now.
 
9/22/23 #37 W4 D3

Squat
215x5
260x4
300x3x2
345x3x6

Bench
195x5
235x5
275x5x5

Had to go get my car from the shop and of course they couldn't have it ready until my normal workout time so I had to squeeze this in earlier in the day. 37 felt tougher than 29-32. My maxes were raised before starting this cycle so that's an obvious reason, but it still felt a little harder.

Plan is to go 37-30-40-32 which would put me into December when I would see if I can hit my 4 plate bench goal. After that I am considering doing a little hypertrophy focused work for a bit before going back into Sheiko or something similar. Plenty of time to change my mind on that though.
 
Poon Goon said:
9/22/23 #37 W4 D3

Squat
215x5
260x4
300x3x2
345x3x6

Bench
195x5
235x5
275x5x5

Had to go get my car from the shop and of course they couldn't have it ready until my normal workout time so I had to squeeze this in earlier in the day. 37 felt tougher than 29-32. My maxes were raised before starting this cycle so that's an obvious reason, but it still felt a little harder.

Plan is to go 37-30-40-32 which would put me into December when I would see if I can hit my 4 plate bench goal. After that I am considering doing a little hypertrophy focused work for a bit before going back into Sheiko or something similar. Plenty of time to change my mind on that though.
Click to expand...

Sheiko gets to be a real ball buster when you hit PRs and your training max jumps up a lot. It's not so bad in the beginning but if you are getting strong like you should those training maxes jump up and it can get pretty tough. Good job.
 
9/25/23 #30 W1 D1

Bench
195x5
235x4x2
275x3x2
315x3x5

Squat
215x5
260x4
300x3x2
345x3x5

Bench
195x5
235x5
275x5x5

Squat
235x5
285x4
325x3x5

Trap bar shrug
195x20
195x15
195x12

Last day of 37 was basically repeated here, but then another bench/squat session was added on. Feels good knowing Mr. Sheiko believes in me enough to stack the shit on so quick.
 
9/29/23 #30 W1 D3

Squat
215x5
260x4x2
300x3x2
345x3x5

Bench
195x5
235x4x2
275x3x2
315x2x6

Squat
215x5
260x5x2
300x4x4

Trap bar shrug
225x15
225x7
225x4
225x4 couple seconds rest between
185x14

Reverse hyper
70x10x3

Dragon flag
1 set of 10

Pressdown
3 sets of 12

Ez curl
3 sets of 12
 
Indominus Rex said:
Nice work in here, Poon. Good consistency. Good discipline. That makes Ol Rex's nether regions engorged in case you were wondering.
Click to expand...
I've been wondering about that since I started this log, brother. Anytime I am supposed to lift and I might not feel like it I ask myself what I would do instead. Lifting always ends up being the best option. Getting back into it was the best decision I've made in ages.
 
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