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 4 Day 1

Squat/Bench/squat
Dynamic warm ups to start.
Heaviest squat reps to date on this program!
80kg 3 x 2, I have previously squatted 85kg x 5 in another program but form just wasn't there.
Played with wraps after first squat session, 90kg x 5 wrapped.
Mobility is feeling good through hips and thighs. Lower back still needs work loosening up for bench but arch is feeling good. Shoulders and traps still need stretching with the biggest powerband.
Was absolutely buggered by the next lot of squats, I didn't film them, but i just know they were almost quarter squats!!!

Sheiko #37 Week 3 Day 3

I really felt the weight tonight, tonight's session was Bench/Squat/Bench, high reps at 75% for squats and 80% for bench.
I paused as many bench sets as I could, this is a very draining way to train but found it beneficial.
Dumbbell flyes with 5kg plates (shortened these to 3 x 10), Good mornings 25kg 5 x 5.
Was very relieved to put the bar down tonight!
Squats didn't feel right, I think its because I'm just tired, I did power through these and felt I "goodmorning-ed" the bar up on a few reps.
1:35mins

Protein Shake Recipes

PM Shake (Post Workout)
30g WPI Strawberry
1/2 scoop Berry Garorade
2 x Tsp Psyllium Husk
200ml Ice Cold Water
5g Creatine Mono
Blended

Morning Shake
30g Banana WPI
1 SM Banana
2 x Tsp Flaxmeal
2 x Psyllium Husk
100g Vanilla Yogurt
150-200ml Icy Water
Blended

Sheiko #37 Week 3 Day 2

Sheiko 37 Week 3 Day 2
Paused Deadlifts + Bench + Rackpulls

Man I'm so tired. I smashed back some BCAA's and came good. Full strength in workout.
I set the bar higher for paused deadlifts, (My plates are smaller than comp plates) but found starting lower was a more intense lift, as I was only travelling upwards of about 2in before I had to pause. I was tired at the end of these and the pause turned into a grind! I did get alot of paused deadlifts in!

Bench was slow and hard. Pyramid bench. I hurt my wrist last session so strapped it tight today. No pain at all during or after workout.

Rackpulls are just dumb for sumo. Ended up doing them conventional with a slightly wider stance.

Chinese Noodles for dinner!!

Warm up and Stretching

Dynamic & Body weight Only
Start Jumps x 10, gentle but enough to get all four limbs moving
Lunges x 20, body weight + faster tempo
Jump Squats x 10, deeper the better with a gentle jump
Leg Swings, forwards and backwards then left to right x 20 each way
Windmills slow to fast pace x 10

Shoulder Warm Up https://www.youtube.com/watch?v=BVehf-8FAxQ&feature=youtube_gdata_player