Sheiko #37 Week 4 Day 3 (End of cycle)

Week 4 Day 3 Last day of #37
Squats and Bench Day

Squats
47.5 x 5
57.5 x 5
65 x 3
65 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
They all felt good!

Bench
32.5 x 5
40 x 5
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Dips
Orange Band 3 x 8

Seated Good mornings
20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5

Abs
Sit ups on decline bench to failure, just did them till they hurt ;)

Sheiko #37 Week 4 Day 2

Bench / Deadlift / Bench
Body weight 56.6kg

Bench
Felt strong on the bench so increased the Max weights. Ended up doing a PB :)
All benchpress reps were paused.
32.5 x 4
40 x 4
45 x 3
45 x 3
52.5 x 3
52.5 x 3
55 x 3
57.5 x 2
57.5 x 2
60 x 1.5 (missed halfway to lockout, didn't drive the bar up and back!)

Deadlift
Felt strong, found a happy place for my hand placing. Deadlifts felt easy!
65 x 5
80 x 4
90 x 3
90 x 3
105 x 3
105 x 3
110 x 2
110 x 2
(There was supposed to be another set of 110kg but didn't realise till I packed up! Angry with myself)

Bench
35 x 5
42.5 x 5
47.5 x 4
47.5 x 4
47.5 x 4
47.5 x 4

Dumbbell Flyes
5kg 5 x 10

Lunges
10kg 5 x 5

Phew!

Video: 110kgx2 Deadlift

Sheiko #37 Week 3 Day 1

Sheiko Week 3 Day 1 Complete!

Felt crappy driving home from work, haven't been feeling too well. Sheiko flu strikes right on time! Itchy throat, lethargic, tired, restless sleep!
Decided to shift to my outside gym today, fresh air worked wonders! I felt strong and didn't during on any of the squats (OK maybe a few towards the end!)

Have been working on hip flexors to help my bench arch, I have found that the deeper squatting is affecting Hip Flexors and virtually every other muscle in my legs! 
Mobility and warming up have become a priority and are extending the amount of time my sessions are going for. I am doing dynamic warm ups to warm the body up properly, I used to think these were wasting my energy but 30 - 60 seconds or so has proven beneficial.
Didn't struggle on squats, however bench 52.5kg 5 x 3 hurt a little!
Today's session had 69 squats!

Sheiko #37 Week 2 Day 3

Sheiko Week 2 Done!

Squat/Bench/Squat
Impromptu session at PTC my last day as a member. 36 degrees in the gym yesterday, was finding it hard recovering after squats
Not feeling too bad, but managed to tweak a glute muscle on the bench yesterday, rolled it out on a hockey ball and stretched for a bit. Geebus that hurt!

Squats were good, just still gotta work on the bounce out of the bottom, I believe it's coming down to a confidence thing and I'm getting it most times.

Bench was awesome as usual until my little tweak. Was going to stop but it came good.

Last set of squats seemed to go forever!

Flat bench flyes all done with 5kg DB's
French Presses 10kg plate
Seated Goodmornings 20kg - Needed an up right bench (90º) felt like I was slipping back all the time.

Sheiko #37 Week2 Day2

Sheiko #37 Wk2 Day2 Deadlifts and Bench Day
Deadlifts to knees were interesting, I accidentally locked out a couple of times. I found these to really help my "liftoff" and my lift off form.
Bench was easy, I'm thinking of increasing the 1rm but might stay conservative. Week 3 apparently is a killer. Current bench 1rm is set for 62kg.
Deadlifts weren't as voluminous as I thought they would be. Flew through these, 1RM for dead is set to 130kg. My hands are still a problem, I ripped every callous off tonight, I stopped moisturising to hopefully get them to toughen up. Accidentally did an extra set. I also went beltless most of the session.
Lunges 5x5, 11kg nice and controlled. Could not walk afterwards!!

Video: Deadlifts to knees 90kg x 4

Sheiko #37 Week 1 Day 3

Bench and Squats Holy Sheiko Batman! Tonight I found out what pyramid sets are by way of Sheiko Bench. The sets climb and then go back down again! Haven't done these before! Squats were feeling easy so I increased the weight, form was feeling good and I feel have the right spot of the bar on my back, directly over the feet and hips as I'm driving up. Belted up for the last 3 sets, I was feeling the fatigue kicking in! No wrist wraps today for bench, wrists felt good and strong. Flat bench flyes - alternated 2.5kg and 5kg sets. Seated good mornings - 16kg with short bar.

Sheiko #37 Week 1 Day 2

Deadlifts and Rack Pulls
Flew through the deadlift sets with minimal rest. Feeling fit and strong! Incline bench completed with 6kg Dumbbells. Rack pulls felt funny and not sure if I'm doing them wrong or they're meant to feel funny. Used the orange band for dips, slow and controlled making sure I dead stopped at the bottom to avoid that bounce that makes dips so easy! Lunges were done walking holding a 4kg medicine ball overhead, my legs were fried!

Foam rolled at the start, my hamstrings have been so tight and saw, have been using cricket balls in all my sore spots and has sorted my tight trap. Its a bit niggly from Mondays bench session.

Today's session took 1hr 30mins. I'm soaked in sweat and I reckon the session would have been shorter if i didn't have to stuff around with rack pull heights and reorganising the gym to get the safeties out of the rack!

Sheiko #37 Week 1 Day 1

Bench/squat/bench
Wow, I see now what people mean by volume! I downloaded the app Sheikodroid to check off the sets as I got through them, it felt never ending!!! Just when you think your finished, theres another set of bench to go!
I used wrist wraps and paused on bench a lot. Setting up for each set became monotonous, my back was hurting, my shoulders were hurting, my wrists were hurting!! I got through it all and felt a sense of achievement afterwards.
Session took 1hrs and 35mins. I kept the rests short.
The assistance I kept light and well controlled. The assistance on sheiko isn't meant to help build the comp lifts, it's meant to counteract the movement of the comp lifts.