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Old 06-09-2014, 05:28 PM   #11
Paradox
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090614

Front squat
135 x 5 x 2 sets
155 x 3
185 x 3
205 x 3
225 x 1
235 x 3 x 5 sets

High Bar Squat
235 x 3
275 x 3
295 x 3
315 x 1
335 x 5 x 5 sets (was supposed to be 325, oops)

Bench
Bar x stuff
95 x stuff
135 x 5
155 x 5
185 x 5
205 x 5
225 x 3
245 x 3
260 x 5 x 5 sets

CG Bench
225 x 7 x 3 sets

Dips
BW x 8 x 4 sets

Back extensions
25 x 10 x 3 sets

VMO Work

Ab Wheel x ~8 x 3 sets
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-09-2014, 06:28 PM   #12
LindenGarcia18
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Fav Exercise: One arm dumbbell rows.
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Awesome work.
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Old 06-09-2014, 07:02 PM   #13
Soldier
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How closely are you following any particular Sheiko setup? I know we've talked about it before, but it looks like you've taken the Sheiko format and made it your own thing. I'm getting ready to run through 29-32, but I'm going to modify it quite a bit since I'm planning to lift equipped.
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Old 06-09-2014, 07:44 PM   #14
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Quote:
Originally Posted by LindenGarcia18 View Post
Awesome work.
Thanks. Slowly but surely get my squat back, bench is on track, and maybe some day I'll have a good deadlift again.

Quote:
Originally Posted by Soldier View Post
How closely are you following any particular Sheiko setup? I know we've talked about it before, but it looks like you've taken the Sheiko format and made it your own thing. I'm getting ready to run through 29-32, but I'm going to modify it quite a bit since I'm planning to lift equipped.
Not closely at all right now. This is just my own concoction for a few weeks while I get back into training "full time." I'll be structuring it better with actual monitoring for number of bar lifts, density, tonnage, etc by day/week/month after I finish this phase, substantially upping the NBLs and getting some higher intensity days in. Right now I'm highly volume focused, the lowest reps I'm using is triples on front squats (which is more so because I don't like anything more than that for front squats).

Modifying is really the way to go. Those (the numbered programs) very much are specific programs for a particular individual. Sheiko himself has said so recently (and quite often). Have you checked out his website, as well as the newly (last several days, I think) opened forum? Not a ton of activity yet (sorry for mentioning another forum on here, MAB is still best!)

---

Last front squat today: https://www.youtube.com/watch?v=1deRzJFv2zQ
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-09-2014, 07:55 PM   #15
Henry19
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Crazy strong work man! How much do you weigh by the way?
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Old 06-09-2014, 08:16 PM   #16
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Join Date: Jan 2013
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Quote:
Originally Posted by Henry19 View Post
Crazy strong work man! How much do you weigh by the way?
Thanks. Hardly strong, I'm a fat 105kg
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-09-2014, 08:44 PM   #17
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Quote:
Originally Posted by Paradox View Post
Not closely at all right now. This is just my own concoction for a few weeks while I get back into training "full time." I'll be structuring it better with actual monitoring for number of bar lifts, density, tonnage, etc by day/week/month after I finish this phase, substantially upping the NBLs and getting some higher intensity days in. Right now I'm highly volume focused, the lowest reps I'm using is triples on front squats (which is more so because I don't like anything more than that for front squats).

Modifying is really the way to go. Those (the numbered programs) very much are specific programs for a particular individual. Sheiko himself has said so recently (and quite often). Have you checked out his website, as well as the newly (last several days, I think) opened forum? Not a ton of activity yet (sorry for mentioning another forum on here, MAB is still best!)
What's the website? I'd love to look around a place like that. I got really good results from Sheiko last time but abandoned it when I first started training in equipment.
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Roboro tui, perimo vester adversarius
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Old 06-10-2014, 06:13 AM   #18
Paradox
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Quote:
Originally Posted by Soldier View Post
What's the website? I'd love to look around a place like that. I got really good results from Sheiko last time but abandoned it when I first started training in equipment.
PM'd you.
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-10-2014, 06:10 PM   #19
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Was raining today so I couldn't get hills in. Went and did some accessory work instead.

100614
Side Step Ups
BW x 15/side x 4 sets

1 arm Band Pushdowns
Red band x 15-20/side x 2 sets

Rope Pushdowns
Some weight x 10 x 4 sets

1 leg Hamstring Curls
35lbs x 10/side x 3 sets

Horizontal Pully Bicep Curl Thing
30 lbs x 10/side x 4 sets

Barbell Rows
135 x 10 x 3 sets
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Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg
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Old 06-13-2014, 05:06 PM   #20
Paradox
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120614
Hill Sprints x ~10

130614 - Today

Conventional Deadlift
135 x 5 x 2 sets
185 x 5
225 x 3
275 x 3
335 x 3
355 x 5 x 5 sets
315 x 6 x 4 sets
https://www.youtube.com/watch?v=GyqN6h6jMv4

Military Press
Stuff x stuff
140 x 8 x 4 or 5 sets

Chest supported row
Cambered bar + 50 lbs x 10 x 5 sets

Dips
25 lbs x 8 x 4 sets

Suitcase deadlifts
135 x 15 seconds/side x 4 sets
__________________
Squat 240kg
Bench 155kg
Dead 262.5 kg
Best Total 645kg

Last edited by Paradox; 06-13-2014 at 06:00 PM.
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