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Old 01-27-2014, 02:12 PM   #91
CountryFriedMuscle
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Default Sheiko 29, Week 1, Day 1:

Warmup:
Foam rolling for pecs, back, quads, IT bands. Stretching for pecs, lats, quads, hamstrings. 1x10 each for behind neck press, muscle snatch, good morning, overhead squats.

1. Bench Press:

Bar x 10
95 x 8
135 x 5
150 x 5
175 x 4, 4
205 x 3, 3
225 x 3, 3, 3, 3, 3

2. Squat:
Bar x 10
135 x 5
185 x 5
225 x 5
265 x 5, 5
305 x 5, 5, 5, 5, 5

3. Bench Press:
150 x 6
175 x 6, 6
205 x 4, 4, 4, 4

Cable Row:
3 sets of 10
Leg Curl:
3 sets of 10.

Session Grade: 80%
Notes:
Jesus, I am out of shape! I am very very tired after this! Fatigued, but not beat up actually. This was grueling, but very rewarding. Benching went pretty easily, but the squatting you could tell I had been taking things easy for a while! Should bounce back fairly quickly though.
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Old 01-27-2014, 05:15 PM   #92
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Just killing it in here man. Keep up the great work.
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Old 01-27-2014, 06:05 PM   #93
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Quote:
Originally Posted by BendtheBar View Post
Just killing it in here man. Keep up the great work.
Not killing quite as much lately, but thanks!
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Old 01-27-2014, 06:56 PM   #94
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Strong reppage Bryce.
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Old 01-29-2014, 03:24 PM   #95
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Default Sheiko 29, Week 1, Day 2:

Warmup:
Foam rolling for back, quads, IT bands, hips, pecs. Stretching for pecs, lats, quads, hip flexors, hips, calves. 1x10 each of behind neck press, good morning, muscle snatch, squat to stands.

1. Deadlift, Paused at Knee:
Bar x 10
135 x 5
185 x 5
240 x 3
285 x 3, 3
335 x 3, 3
355 x 3, 3, 3, 3. Belt. Video from final set.



2. Seated DB Press:
65's x 10, 10, 8

3. Block Pull:
265 x 4
315 x 4
355 x 4, 4. Belt
405 x 3, 3, 3. Belt. Tore open a callous on my 3rd set, so I skipped my 4th set of these.

4. Leg Press:
3x10

5. Face Pull:
3x15

Session Grade: 80%
Notes:
Surprisingly, pulls had a lot of pop to them and felt good. Block pulls were harder than the pause pulls, but still felt doable once I broke the weights off the block. Kept the leg presses moderate, just trying to get some blood flowing in my quads. Overall, a very tiring, but very good session.
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Old 01-29-2014, 03:40 PM   #96
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Those are some good looking training sessions you put up man! Keep up the good work!
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Old 01-29-2014, 03:46 PM   #97
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Quote:
Originally Posted by big_swede View Post
Those are some good looking training sessions you put up man! Keep up the good work!
Thanks Swede, I appreciate the support!
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Old 01-30-2014, 10:09 PM   #98
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Love the deadlift work man.
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Old 01-31-2014, 12:23 PM   #99
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Default Sheiko 29, Week 1, Day 3:

Warmup:
Foam rolling for pecs, lats, quads, hips, IT band. Stretching for hips, quads, back, pecs. 1x10 each of behind neck press, good mornings, muscle snatch, squat to stand, and leg swings front and side.

1. Bench Press:
Bar x 10
95 x 8
150 x 5
175 x 5
205 x 4
225 x 3, 3
235 x 2, 2
225 x 3, 3
205 x 4
175 x 6
150 x 8

2. Squat:
Bar x 10
135 x 8
185 x 5
225 x 5
265 x 4, 4
305 x 3, 3
325 x 3, 3, 3, 3, 3

3. Chest Supported Row:
3x10

4. Leg Curl:
3x10

5. Curl:
3x10

Session Grade: 80%
Notes:
Bench was a little more sluggish today, but not awful. Squatting felt better than monday, though my whole back was quite sore and tired from wednesday's deadlift session. I also managed to smash my hand on a weight tree and tear a decent amount of skin off my knuckle. Its been a good week for hand injuries!
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Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
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Old 01-31-2014, 01:08 PM   #100
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Great work man. I want to start foam rolling more but it's hard for my big ass to do it haha.
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