Goals & Gains Clangin' and Bangin'

12/6/23 #32 W3 D2

Bench
195x3
235x3
275x3x2
315x2x5

Deadlift
215x3
260x3x2
300x3x2
320x2x5

Easy sessions for the last couple weeks of this cycle. Don't mind a little break after some of the brutality of the last three months. Wish the timing was a little better though because I'll be looking to start another program right around Christmas. Looking hard at the free 16 week program from Calgary Barbell.
 
12/13/23 #32 W4 D2

Deadlift
215x3
260x3x2
300x2x4

Bench
195x3
235x3x2
275x2x3

That's it for my second 4 month run of Sheiko. Probably going to test bench on Friday. Planning on the Calgary Barbell program next, but if I make decent jumps on bench and deadlift it would be hard not to run Sheiko again
 
12/15/23

Bench
195x3
240x3
290x3
315x2
350x1
370x1
400x1 (PR)
405x1 (PR)
415x1 (PR)
225x22

Shrug
185x20x2

Pressdown
3 sets of 12

I didn't have any set goals when I started lifting again, but when I realized I had a shot at beating my old PR from 20 years ago I decided I wanted to do it. Feels good to say I am stronger now than I have ever been.

Terrible at gauging how much I can lift though. 370 felt heavy enough that I doubted I would get 400. 405 made me think 415 was probably out of reach. The 22 reps at 225 wasn't planned, just dicking around while cleaning off the bar. Think I tried an AMRAP of that when I was young and got maybe 19, but that could be way off.
 
12/22/23 W1 D1

Squat
280x7x4

Bench
265x7x4

OHP
135x8x3

Bent row
135x12
155x12x2

Back raise
135x5x3

Lateral raise
15x12x3

Upright row
45x10x2

Barbell curl
45x10x2

Incline curl
15x12x2

Decided to go ahead with the Calgary BB free program. Added probably too much accessory shit, but I'll see how it goes. Plan is to use lighter weight and focus on the negative on anything not SBD.

Weird starting a new program on a Friday, but I'm off work until next month and with the holidays falling the way they do my regular weekday schedule would be fucked anyway.
 
12/23/23 W1 D2

Deadlift
285x7x4

3ct pause bench
240x5
250x5x2

SSB squat
285x5x3

Widegrip seated row
80x8x5

Trapbar shrug
185x20x2

Cable Y raise
2 sets of 12

BB skullcrusher
115x10x2
95x15x2

Cable curl
2 sets of 10
2 sets of 15
 
12/26/23 W1 D3

Box squat
265x6x3

2 board bench
315x6x3

DB rows
5 sets of 10

Extended rom lateral
2 sets of 12

Cable upright row
2 sets of 12

Overhead tricep extension
2 sets of 12

Cut short, had to accept delivery of a grill I got for Christmas. Post workout steaks should be even easier to cook up now.
 
1/5/24 W3 D2

Deadlift
315x6x4

3ct pause bench
275x4x3

Widegrip seated row
90x8x5

Trapbar shrug
185x20
185x15x2

Cable Y raise
3 sets of 12

BB skullcrusher
2 sets of 5
2 sets of 12

Cable curl
2 sets of 10
2 sets of 15
 
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