DW's Journal

[DieselWeasel]

Sheiko CMS Cycle
Preparation Period
Week 1, Session 1

Squat: 315x3,3 and 355x3,2,2,2,2

- I accidentally did a triple instead of a double for the first of five sets with 355.

Bench Press: 175x3,3 and 195x3,3,3,3,3,3

Seated Dumbbell Press: 55s x 10,10,8,6,5

Squat: 315x4,4,4,4,4

(2nd portion of the squat)

Knees To Elbows: BWx10,10,10

- This movement is similar to the hanging pike. It was my first time doing it.

[Rich Knapp]

Like the work and vids DW.

[BendtheBar]

Originally Posted by DieselWeasel

[B]Sheiko CMS Cycle

What's the "CMS" stand for?

[DieselWeasel]

Thanks, Rich.

Steve, the CMS stands for Candidate for Master of Sport.

[big_swede]

Saw the hack and zercher vid just now DW, that great effort! Crazy strong!

[gaspers04]

Great training as usual DW!

[TBtaylor52]

Awesome squats!

[bigtim27]

Awesome work!!!

[DieselWeasel]

Thanks, guys.


Sheiko CMS Cycle
Preparation Period
Week 1, Session 2
12.29.10

Deadlift: 375x3,3 and 430x3,3,3,3,3

Bench Press: 195x3,3 and 205x2,2 and 195x3,3

- This was a pyramid with lighter weight and higher reps before and after those listed above.

Incline Dumbbell Press: 60s x 8,6,5,5,3

- I probably would've been able to do more reps if I wasn't feeling a little sore from the seated DB press on Monday.

Halting Deadlift: 375x4,4,4,4,4

(pull from floor to knees)

- I wanted to also do the good morning, but I was fatigued and it was getting late, so I left. I'll do the GM when it's prescribed again, on Saturday.

[DieselWeasel]

Sheiko CMS Cycle
Preparation Period
Week 1, Session 3
12.31.10

Bench Press: 180x3,3 and 205x3,3,3,3,3

Squat: 315x3,3 and 355x3,3,3,3,3,3

Bench Press: 190x3,3,3,3,2

(2nd portion of bench)

- The gym was closing early again because it was New Years Eve, so I didn't have time for the dumbbells and ab work. Also, I was rushing like crazy to finish the 190 bench sets, the 2nd portion of bench, with very little rest between sets. As a result, I failed the final rep of the 5th set. Lame.