Sheiko adv prep week 2 day 2
Bench paused with 45 chain
135x5
165x4
185x3
215x3x5
Just put the bar weight.
Paused at knee deadlift
135x5
225x3
315x3
405x3
445x2x5
Standing OHP pausedish
Bar x10
95x5
115x5
135x5
150x3
155x3
135x5
Felt easy but didn't want to push this accessory
Leg press
3 sets x10
Leg extension
3 sets x15
Cable crunches
4 sets x15
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02-10-2016, 11:09 AM #121
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-12-2016, 07:45 PM #122
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 2 day 3
Front squat
135x5
175x5
215x4x4
Floor press paused
135x5
185x5
225x3
245x3
260x2
280x1x3 pr?
Close grip paused
225x6x5
Lat pull downs
4 sets x10
Safety bar good morning
155x5
205x3
245x3x2
295x3 pr
305x3 pr
245x5
Leg curls
3 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-13-2016, 12:39 PM #123
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 2 day 4
Wide grip bench paused
135x5
185x3
215x3x4
Deadlift with bands (45-55 lbs at top)
135x3
225x3
315x3
405x2
445x1x3
Incline DB
65's x10x3
Pec Dec
3 sets x12
Farmer walks
140 up and back x4
190 up and back x4
Hypers
70 x10x3
Cable crunches
3 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-15-2016, 08:09 PM #124
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 3 day 1
Front squat
135x5
185x4
215x3
230x3x3
Paused bench
135x5
165x4
195x4
225x3
250x2x2
265x1x2
250x2x2
Paused on way down squat
135x5
215x3
255x3
295x3
315x2x4
Lat pull downs
4 sets x10
Seated good mornings
155x8x3Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
-
02-17-2016, 07:50 AM #125
-
02-18-2016, 04:24 AM #126
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko week 3 day 2
Paused at knee deadlifts
135x5
225x3
315x3
405x3
455x2x5
Bench paused
135x5
185x3
225x3
225x7
225x4
225x8
225x2
225x6
Block pull mid shin
315x3
405x4
475x4x4
Cambered bench paused
135x8x2
185x3x5
Cable crunches and paloff press
3 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-19-2016, 06:13 PM #127
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 3 day 3
Paused floor press
135x5
185x3
225x3
255x2x2
275x1
280x1
285x1
Squat
135x5
205x3
245x3
295x3
335x2x5
Bench with heavy chain
135x5
185x3
200x4x4
Lat pull downs
4 sets x12
Hypers
4 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-20-2016, 10:27 AM #128
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 3 day 4
Paused at knee deadlift and locked out
135x5
225x5
315x5
405x3
455x2x4
Medium grip bench paused
135x5
185x4
205x4x4
Deadlift with bands
315x3
405x2
445x2x4
Skull crushers
4 sets x12
Banded push downs
4 sets x12
Reverse hypers
3 sets x10
GHR
3 sets x12
Abs
3 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
-
02-22-2016, 05:15 PM #129
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 4 day 1
Front squat
135x5
175x5
215x3
230x3x3
Paused bench
135x5
165x4
195x3
225x3
250x3x2
265x2x3
250x3x2
Squat
135x3
225x3
275x3
335x3x4
Sling shot paused bench
245x6
270x6
290x5 pr
315x5 pr
Lat pull downs
5 sets x12
Hyper/GHR hybrid
3 sets x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-23-2016, 08:05 AM #130
-
02-24-2016, 04:13 PM #131
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 4 day 2
Deficit deadlift
135x5
225x3
315x3
415x2x4
Floor press paused
135x10
165x8
195x4
225x3
250x2
275x1
290x1 pr
235x5
Block pull mid shin
315x3
405x3
495x2
535x2
570x1x2
Cambered bench paused
135x8x2
185x3
205x3
155x8x2
French press
4 sets x10
AbsSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-26-2016, 06:20 PM #132
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko week 4 day 3
Bench paused
135x5
165x4
195x3
225x3
250x2x4
Squat
135x3
225x3
275x3
335x2x4
Bench paused with chain
185x3
205x3
225x2x4
45 lb chain
Standing OHP
135x5x2
140x5x2
AbsSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
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02-27-2016, 06:54 PM #133
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 4 day 4
Paused deadlift at knee and locked
135x5
225x5
315x3
405x2
475x1x3
Easy peezy
Bench paused
135x5
185x6
200x6x4
Deadlift with bands
315x2
405x2
445x2x4
Leg press
4 sets x10
Reverse hyper
4 sets x12
Going to take a day off and then jump into another six week cycle. Feeling super strong and excited to just stay the course and test the waters in 7-8 weeks from now.Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-29-2016, 05:26 PM #134
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 1 day 1
Bench paused
135x5
165x4
195x3
225x3
250x3x4
Squat
135x3
225x3
295x3
295x7
295x4
295x8
295x2
295x5
Floor press paused
135x5
185x5x2
225x2x2
245x2x3
Cambered bar bench
145x10x3
Abs
Cable crunches
Stack x12x4
Paloff press
80x8x2
90x8
100x5 pr
80x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
02-29-2016, 06:56 PM #135
-
03-02-2016, 04:53 PM #136
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 1 day 2
Deficit deadlift
135x5
225x3
315x3
415x2x4
Bench with 45 chain
135x5
165x4
195x3
225x2x2
235x2x2
Block pull mid shin
315x3
405x3
500x3x3
Lat pull down
4 sets x12
Safety bar good morning
155x5x2
205x5x3Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
-
03-04-2016, 02:20 PM #137
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 1 day 3
Bench paused
135x5
185x4
225x3
245x2
265x2
270x2x3
Squats
135x5
225x3
275x3
335x2x4
Bench paused
225x4x4
Sling shot paused
295x5x3
AbsSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-05-2016, 10:58 AM #138
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 1 day 4
Block pull
135x5
225x3
315x3
405x3
495x3
545x2
585x1
605x1
635x1 pr
OHP
Bar x5
95x5x2
135x5
155x3
175x1
185x1 pr
135x5x3
BB row
135x5
185x5
205x5
225x5x3
185x10
Rever hyper
3 sets x12Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-07-2016, 04:28 PM #139
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep week 2 day 1
Bench paused
135x5
185x4
225x3
250x2x4
Widened my grip a tad and weights are feeling easier.
Squats
135x5
225x3
275x2
335x2x4
Bench with 45 chain
185x3
225x2
230x2x3
Cambered bar bench
135x5x2
155x5
185x3
205x2x3
Standing safety bar good morning
155x5
205x4
245x4
295x2x3
155x8Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-08-2016, 04:43 PM #140
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 2 day 2
Deadlift up to knee
135x5
225x3
315x3
405x2
425x2x4
Bench paused
135x5
185x4
225x3
255x2
275x1
280x5 PR
225x19 tng pr
Was supposed to be board press for three doubles at 280 but even after heavy bench yesterday I just felt good.
Deadlift with bands
315x2
405x2
435x2x4
Triceps
4 sets x15
AbsSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
-
03-09-2016, 09:45 AM #141
-
03-10-2016, 04:40 PM #142
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 2 day 3
Squat
135x3
225x2
275x2
325x2
360x2x4
Bench paused
135x5
185x4
225x3
250x3x5
Squat
225x3
295x2
335x2x3
Floor press paused
215x8x3
Hypers
215x4
185x5x4
I use the 45 degree hyper and just rolled the bar after floor pressingSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-11-2016, 11:17 AM #143
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 2 day 4
Deadlift up to knee
135x5
225x3
315x3
415x4x4
Incline bench paused
135x5
185x3
205x3x2
220x3x3
Block pull mid shin
405x4
505x3x2
560x3x2
505x3x2
Leg press/leg curls/absSheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-14-2016, 01:52 PM #144
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Thanks timbo I'm feeling the strongest I've ever been in my life and I know 320/325 paused is going down soon.
Sheiko adv prep 2 week 3 day 1
Bench paused
135x5
185x4
225x3
250x2
270x2x4
Paused squat
135x3
225x3
275x1
335x1
365x1
395x1 PR
315x3
Supposed to do 295 for some volume but just felt good to do some paused. Had 405+ in me but I want to be smart and not grind anything out yet. 395 is a 10/15 lb pr.
Bench paused
205x2
225x2
250x2x4
Easy as hell
Floor press paused
225x5x2
245x5x2
Seated good mornings (light) supersetted with hypers
4 x10
Didn't want to go heavy and just get some blood flow
Lats/hamstrings/abs
All 3x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
-
03-15-2016, 05:52 PM #145
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 3 day 2
Deficit deadlift
135x5
225x3
315x3
415x2x4
Bench paused
135x5
185x4
225x3
250x2x2
Block pull
315x3
405x3
475x4x4
Cgbp paused
225x3x2
245x3
265x3
225x5
Tricep push downs
3 x25Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-17-2016, 02:17 PM #146
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 3 day 3
Squat
135x3
225x3
275x2
335x2x4
Bench with 45 chain paused
135x5
185x4
225x3
230x2x6
250x5x2 no chain
Squat
225x2
295x4x4
Lats
3 x10
Hypers
3 x10Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-18-2016, 03:28 PM #147
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Sheiko adv prep 2 week 3 day 4
1/2 x2 + 1 deadlift
135x5
225x5
315x3
455x3x4
Basically two half deadlift and then one full
Cgbp paused
135x5
185x4
215x3x4
OHP
135x5x2
140x5x3
160x4
Triceps and reverse hypers
3 sets x20Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
-
03-28-2016, 05:41 PM #148
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,461
- Rep Power: 15826
Haven't really posted in a bit but I've still kept with the workouts. On week five now and only one more week left before I start to max out. My friend got me some SBD sleeves and I absolutely love them.
Worked up to an easy 405 PAUSED squat last week. Like, had 25+ lbs more in me. So I imagine without pausing and using wraps possibly I'd hit a nice number.Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
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-
03-28-2016, 06:54 PM #149
-
04-14-2016, 06:26 PM #150
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