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Week 6, Workout 1
Bench
85x8
155x3
175x3
200x8
shoulder assistance - usual stuff
Week 5, Workout 3
Squat
45x5
175x5
205x5
230x6
A little right knee pain at first, went away on the later sets. Decided not to go all out on reps, overall decent workout!
Week 5, Workout 2
Deadlift
200x5
230x5
260x6
Bodyweight down to 217 this morning, 21 pounds lost so far. Deadlifts were pretty easy.
Week 5, Workout 1
Bench
95x6
145x5
165x5
185x10
external / internal rotations 2x10
cubanpress x 10
Week 3, Workout 1
Bench
45x5
160x5
185x3
205x6
85 3x10
Week 1, Workout 2
Deadlift
45x5
115x3
190x5
225x5
250x11
DB curls
5/3/1
Week 1, Workout 1
Bench Press
85x5
105x5
130x3
140x5
160x5
180x10
Haven't worked out since july / august '11, hoping to get back to my previous #s and lose a few pounds.
BW - 217
Current maxes after layoff:
Squat - 300x1
Deadlift - 330x1
Bench - 240x1
OHP...
Bench
45x8
135x5
185x5
225x8
DB Flys
15s x 4x5
Pretty good workout, going to start squatting and deadlifting again next week. Sheiko starts in about 2.5 weeks.
The Return....
I guess since I worked my ass off at the beginning of the year it is only fitting that I have just went through my laziest streak ever. Going to start up sheiko again in January,...
You could try doing the bench part of sheiko, I went from 285x1 - 315x1 in just 6 weeks. I heard it doesn't work well for some people though, but it did for me.
Week 1, Workout 1 [#29] (yesterday)
Bench
45x8
160x5
190 2x4
220 2x3
235 5x3
Squat
De-load week
Squat
205x3
245 2x3
285 3x2
Bench
45x8
145x3
De-load
Bench
45x8
145x3
175 2x3
205 2x2
220 4x1
Deadlift
Max out Day
Squat
135x3
205x5
275x1
315x1
370x1
410x1 [10 pound PR!]
Week 1, Workout 2 [#37]
Deadlift
205x5
245 2x5
285 2x4
305 4x3
Incline
170 4x6
Week 1, Workout 1 [#37]
sets x reps
Bench
45x8
145x5
175 2x4
220 5x3
Week 4, Workout 3 [#29]
Squat
bar x 3
135x3
200x5
240x4
280x3
280x3
320x3
Week 4, Workout 2 [#29]
Bench
45x8
145x5
170x4
200x3
200x3
230x3
230x3
I believe the main difference is a row doesn't touch the ground between reps, while a Pendlay row does.