Goals & Gains Clangin' and Bangin'

6/9/23 #31 W3 D1

Bench
185x5
215x4
250x3x2
290x3x5

Squat
205x5
250x5
290x5
290x8
290x3
290x6
290x7
290x4

Bench
200x5
235x5
250x5x5

Deadbugs
5 sets of 16

Back raise
170x5x5

DB squeeze press
5 sets of 10

Pressdown
5 sets of 10

EZ curl
5 sets of 10

Cable kickback
3 sets of 12

Early start to the week. Work meeting and doctor appointment has my schedule full tomorrow so I got this knocked out today. Really enjoying Sheiko so far.
 
7/11/23 #31 W3 D2

Deadlift to knee
205x4
250x4
290x3x2
330x2x4

Bench
185x8
200x7
215x6
235x5
250x4
275x3x2
290x2x2
305x2
290x4
275x3
250x4
235x6
215x8
200x10
185x12

Block pull
250x4
290x4
330x3x2
375x2x3

Pressdown
5 sets of 12

Pinwheel curl
5 sets of 10
 
7/13/23 #31 W3 D3

Bench
185x5
215x4
250x3x2
290x3x6

Leg raise
5 sets of 10

Squat
205x5
250x4
290x3x2
330x3x2
355x2x3
330x3x3

Bench
185x5
215x5
250x5x5

Back raise
170x5x5

Dips
3 sets of 8

Really petered out at the end today. Three days off now since I skipped a rest day last weekend.
 
7/17/23 #31 W4 D1

Squat
205x5
250x4
290x3x2
330x2x2
375x1x3
330x2x2

Bench
185x5
215x4
250x3x2
290x3x2
305x2x4

Back raise
175x5x5

Dips
5 sets of 8

Neutral grip DB press
3 sets of 10

Hanging leg raise
3 sets of 10

Pressdown
5 sets of 10

EZ curl
5 sets of 10

Doctor said my bloodwork showed my blood is too thick. Said I should keep donating blood every 8 weeks, but I hadn't done it once yet. I had been having slight headaches and some flushing in my forehead and thought it could be because they switched brands of test on my last refill. Gave blood on Saturday and felt way better afterwards. Don't know about going every 8 weeks, but it's something I'll keep in mind.
 
7/19/23 #31 W4 D2

Bench
185x5
215x4
250x3x2
290x2x2
325x1x3
290x2x2

Deadlift
205x3
250x3
290x3x2
330x2x2
375x1x3

MG bar bench
185x8x5

Ab wheel
5 sets of 10

Reverse hyper
90x10x3

Single arm pressdown
5 sets of 10

Pinwheel curl
5 sets of 10
 
7/21/23 #31 W4 D3

Squat
205x5
250x4
290x3x2
330x3x5

Bench
200x5
235x5
275x5x5

Leg raises
5 sets of 10

Squat
205x5
250x5
290x5x4

Back raise
175x5x5

MG bench
175x10x5

Pressdown
5 sets of 10

EZ curl
5 sets of 10

Really enjoyed 29-31 and feel like I'm not too beat up or anything. I see that day 2 of #32 calls for singles at my maxes on SBD. Should be an interesting day.
 
Poon Goon said:
Really enjoyed 29-31 and feel like I'm not too beat up or anything. I see that day 2 of #32 calls for singles at my maxes on SBD. Should be an interesting day.
Click to expand...

Its the same on the CMS-MS run too, thats normally a day where i plan a load of food cuz the hunger is real on that day after that session
 
7/24/21 #32 W1 D1

Squat
205x3
250x3
290x3x2
310x2x3

Bench
185x3
215x3
250x3x2
275x2x3

Hanging leg raise
3 sets of 10

One of my worries when starting Sheiko was having to spend 2+ hours for a workout. Today's schedule was super light so I was done in less than an hour and being done so quick fucked with my mind.
 
Poon Goon said:
7/24/21 #32 W1 D1

Squat
205x3
250x3
290x3x2
310x2x3

Bench
185x3
215x3
250x3x2
275x2x3

Hanging leg raise
3 sets of 10

One of my worries when starting Sheiko was having to spend 2+ hours for a workout. Today's schedule was super light so I was done in less than an hour and being done so quick fucked with my mind.
Click to expand...

#32 will throw you off a little especially the last week or so as its less volume and lighter at times compared to the others, some of mine only take a bit longer than norma due to finding something to listen to or the dogs wanna play between sets
 
7/26/23 #32 W1 D2

Squat
205x3
250x3x2
290x2x2
330x2
375x1
415x1x3

Bench
185x3
215x3
250x2x2
290x2
325x1
360x1x3

Deadlift
205x3
250x2
290x2x2
330x1
375x1
415x1x3

Pinwheel curl
5 sets of 10

Three months of Sheiko has definitely made me stronger. Nothing necessarily flew today, but I felt like I could have added some weight on all lifts. Took advice from @rikwebb and have a larger than normal steak about to go on the grill for dinner.
 
8/7/23 #32 W3 D1

Squat
205x3
250x3
290x3x2
330x2x5

Bench
185x3
215x3
250x3x2
290x2x3
305x1x3

Back raise
185x5x3

MG bench
185x10x3

Trap bar shrug
5 sets of 10

EZ curl
5 sets of 10

Pressdown
5 sets of 10
 
8/9/23 #32 W3 D2

Bench
185x3
215x3
250x3x2
290x2x5

Leg raise
5 sets of 10

Deadlift
205x3
250x3x2
290x3x2
315x2x5

Trap bar shrug
205x10x5

Pinwheel curl
5 sets of 10

Pressdown
5 sets of 10

Incline curl
5 sets of 10

Looks like this little run of Sheiko is winding down. I set aside two hours for these workouts, but I was done with the main work in about an hour today. I filled the rest of the time with the important stuff (bis and tris).
 
8/11/23 #32 W3 D3

Squat
205x3
250x3x2
290x2x2
310x2x3

Bench
185x3
215x3
250x3x2
275x2x4
315x1

Back raise
175x5x3

MG bench
185x10x3

TB shrug
225x10x3

Hammer curl
3 sets of 10

Single arm extension
3 sets of 15

EZ curl
3 sets of 10

A long while back I started using a narrower grip on bench because of shoulder issues. When I was young I would put my ring finger on the ring, but now I have been putting my pinky there. During my warm up sets today I went back to the wider grip and it felt better than the narrow. Added a single at 315 today to see how it would feel with heavier weight and it felt great. I think I want to keep it wider, just hope I don't fuck my shoulder up.
 
Poon Goon said:
8/11/23 #32 W3 D3

Squat
205x3
250x3x2
290x2x2
310x2x3

Bench
185x3
215x3
250x3x2
275x2x4
315x1

Back raise
175x5x3

MG bench
185x10x3

TB shrug
225x10x3

Hammer curl
3 sets of 10

Single arm extension
3 sets of 15

EZ curl
3 sets of 10

A long while back I started using a narrower grip on bench because of shoulder issues. When I was young I would put my ring finger on the ring, but now I have been putting my pinky there. During my warm up sets today I went back to the wider grip and it felt better than the narrow. Added a single at 315 today to see how it would feel with heavier weight and it felt great. I think I want to keep it wider, just hope I don't fuck my shoulder up.
Click to expand...


Thats how I messed up my pec lol. I was feeling good after using a closer grip for over a year then tried to move it out an inch to get some more chest involvement. Felt good for like a month but for whatever reason it put more stress on the pec tendon which was weird to me because it was only a damn inch. Not wishing that on you or anything and everyone is different of course. Just older guys like us gotta be careful switching stuff up especially with sheiko since there is a ton of reps.
 
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