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Old 05-23-2013, 04:06 PM   #1361
Bodybygamma
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Old 05-23-2013, 11:59 PM   #1362
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Still deeper than your "squats", Jigglemesh. LOL
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Old 05-24-2013, 12:51 PM   #1363
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05.21.13
Sheiko CMS
Week 2, Day 1



Bench Press, Paused: 3 sets of 3 with 250 (no belt, no wraps), and 3 sets of 2 with 265 (belt and wraps)


Squat: 5 sets of 3 with 385 (belt)


Bench Press, Paused: 4 sets of 4 with 235 (no belt, no wraps)


Cable Row, Seated: 9,9,8 with 260







05.23.13
Sheiko CMS
Week 2, Day 2



Deficit Deadlift: 4 sets of 2 with 385 (no belt, straps, no chalk)

^ Approximately 3" this session. The previous time that I did it, the deficit was a little less, but I incorrectly thought it was 3" for those sets.


Bench Press, Paused: 3 sets of 2 with 250 (no belt, no wraps)

^ This was a pyramid with lighter weights on the way up, and then down.


Deadlift: 5 sets of 3 with 475 (belt, no straps)


Face Pull: 12,11,10 with 130


Fly, Machine: 8,7,7 with 205


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Old 05-25-2013, 09:35 AM   #1364
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Nice work DW
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Old 05-25-2013, 01:13 PM   #1365
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Thanks, J.




05.24.13
Sheiko CMS
Week 2, Day 3



Squat: 5 sets of 3 with 385 (belt, no wrist wraps)


Bench Press, Paused: 5 sets of 3 with 235 (no belt, no wrist wraps)


Squat: 4 sets of 4 with 335 (no belt, no wrist wraps)


Plank: 150 seconds with BW

^ PR of 10 seconds


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Old 05-27-2013, 03:00 PM   #1366
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05.26.13
Sheiko CMS
Week 2, Day 4



Incline Bench Press, Barbell: 4 sets of 4 with 205 (no belt, no wrist wraps)


Deadlift, Pause Below Knees: 5 sets of 2 with 445 (no belt)


Standing Overhead Press: 3 sets of 5 with 165 (no belt, no wrist wraps)


Dip, Parallel Bars: 12,11 with BW+90


Pullup, Medium-Width, Overhand: 1 set of 26 with BW

^ 1-rep PR


Leg Extension: 2 sets of 9 with 225


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Old 05-30-2013, 03:28 PM   #1367
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05.28.13
Sheiko CMS
Week 3, Day 1



Squat: 5 sets of 3 with 385 (belt)


Bench Press, Paused: 6 sets of 3 with 250 (no belt, no wraps)


Squat: 5 sets of 5 with 335 (no belt)


Shrug: 8,7,6 with 565 (belt and straps)


Leg Raise, Hanging, Straight: 3 sets of 12 with BW







05.29.13
Sheiko CMS
Week 3, Day 2



Deadlift: 5 sets of 3 with 475 (belt, no straps)


Bench Press, Paused On Chest: 2 sets of 2 with 250 (no belt, no wraps), 2 sets of 1 with 265 (belt and wraps), 2 sets of 2 with 250 (no belt, no wraps)

^ Monster pyramid with plenty of reps/sets before and after these heaviest weights. 225 and up were paused.

- I had significant tendonitis in my left elbow during these two training sessions, which also were on back-to-back days because I needed to catch up on my schedule after falling slightly behind.


Deadlift, Paused Below Knees: 4,4,4,3 with 415 (no belt, no straps)

^ I was supposed to do 5 sets of 4 with this weight, but failed the 4th rep of the 4th set, so I stopped there. The pause -really- makes it tough!


Chest Fly, Machine: 8,8,7 with 205


Face Pull: 3 sets of 8 with 145


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Old 06-02-2013, 10:33 PM   #1368
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05.31.13
Sheiko CMS
Week 3, Day 3



Squat: 3 sets of 3 with 385 (belt), 3 sets of 2 with 405 (belt)


Bench Press, Paused: 6 sets of 3 with 250 (no belt, no wraps)


Squat: 4 sets of 6 with 315 (no belt)


Seated Row, Chest Supported, Machine: 3 sets of 8 with 190


Abdominal Machine, Seated: 3 sets of 6 with 205







06.01.13
Sheiko CMS
Week 3, Day 4



Deficit (~3") Deadlift: 4 sets of 3 with 385 (no belt, no straps, no chalk)


Bench Press, Paused: 5 sets of 6 with 205 (no belt, no wraps)


Rack Pull, Below Knees: 2 sets of 4 with 475 (belt, no straps), then 4,4,4,3 with 505 (belt, no straps)

^ Failed 4th rep of 4th set with 505. Hamstrings were toast.


Dip, Parallel Bars: 8,6 with BW+135

^ The first set was a 2-rep PR with that weight. I'm excited about finally trying BW+180 (four 45s) for the first time when I do this again.


Reverse Fly, Machine: 3 sets of 8 with 115


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Old 06-04-2013, 04:15 PM   #1369
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06.03.13
Sheiko CMS
Week 4, Day 1



Squat: 7 sets of 3 with 385 (belt)


Bench Press, Paused: 2 sets of 3 with 250 (no belt, no wraps), 3 sets of 2 with 265 (belt and wraps), 2 sets of 3 with 250 (no belt, no wraps)


Pullup, Parallel Grip: 7,6,4 with BW+90


Chest Fly, Machine: 3 sets of 8 with 205


Plank: 1 set of 2:45 with BW


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Old 06-05-2013, 08:37 AM   #1370
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love the work max keep it up
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