Martin's odyssey to become not as weak.

[martin_mathers]

Bench Press Day

Bench Press Max: 255 Training Max: 230

Wave 1 5/3/1 week

Bench Press
barx20
115x10
135x10
175x5
195x3
220x4

Flat DB bench
5 sets of 10 with 75s

Pullups
5 sets of 10

Tricep pushdowns
5 sets of 10


Definitely wasn't feeling 100% today. school got my head all screwed up...was planning to hit 220x6 but just didnt have it today. wanted to go harder on the assistance lifts but reality and gravity just kicked my nuts. sad day.

[martin_mathers]

Squat Day

Squat Max: 360 Training Max: 325

Wave 1 5/3/1 week

Squat
barx10
135x10
205x5
225x3
245x5
275x3
310x4 (PR)

Back raises
5 sets of 10 with 45lbs plate

Decline situps
5 sets of 10 with 25lbs plate

Leg Press
360x10
450x10
520x10
520x10
520x10

not a bad training session. 310x4 is a pretty big PR for me because i had been stuck with 310x2 for a long time. the bad thing is my upper back still felt really painful and thats costing me a LOT of weight and reps on the squat.

[martin_mathers]

Military Press Day

Military Press Max: 160 Training Max: 145

Warmup
15 minutes on elliptical

Wave 1 Deload week


Military Press
barx15
85x5
95x5
105x5

Backdown set
95x12

Incline Bench
115x10
135x10
135x10
135x10
135x10

DB rows
95s x10
100s x10
100s x10
105s x10
105s x10

Lateral raise
5 sets of 10 with 35s

Dips
5 sets of 20

hate deloading but gotta do what you gotta do...one step at a time...

[martin_mathers]

Deadlift Day

Deadlift Max: 370 Training Max: 335

Warmup
6 minutes on elliptical

Wave 1 Deload week

Deadlift
135x5
135x5
185x5
205x5
225x5
235x5

Lying leg curl
5 sets of 10

Leg Press
270x10
360x10
450x10

Decline situps
3 sets of 10 with 25lbs plate


a pretty decent deload day. exactly what i needed...was still feeling sore from last squat training. didnt just lower the intensity but also the volume.

[martin_mathers]

Bench Press Day

Bench Press Max: 255 Training Max: 230

Warmup
8 minutes on elliptical

Deload week

Bench Press
barx20
95x10
135x10
155x10
180x8

Close grip bench
135x10
155x10
185x6
185x6
155x10

Pullups
5 sets of 10

Tricep pushdowns
5 sets of 10

[martin_mathers]

Squat Day

Squat Max: 360 Training Max: 325

Cycle 1 Deload week

Squat
barx10
135x10
185x5
205x5
225x2
245x2
275x1
295x1
315x1
wasn't supposed to do anything above 225 today since it was a deload day, but was feeling pretty good so decided to work up to a single that i could handle with ease.

Back Raises
4 sets of 10

Leg Press
360x10
360x10
410x10

Decline situps
4 sets of 10 with 25lbs plate

today marks the end of my first 5/3/1 cycle. had 4 PRs throughout this cycle. 2 on the squat, 1 on the bench and 1 on the military press.

today was another decent deload day. messed around with the squat and worked up to around 85% of my max. even though it felt really easy and fast i still cut down the weight and volume on the assistance lifts.

now that my back feels better, its time for my 2nd take on Sheiko #29. i started this 5/3/1 cycle not to get stronger but to let my back heal up and i just wanted a month of deload (even though i still managed to hit some rep PRs). Sheiko #29 starts on Monday and i really hope this time it will go well. i know what i have to change this cycle. last cycle i set my bench 1RM too high. im gonna lower it to 260. i also need better recovery. last time i completely overtrained/under-ate/under-slept. im also planning to add one accessory day to the 3-day-a-week cycle. it will just be some light back and bi's training. hopefully i can finally stick to a program and not switch all the time.

[martin_mathers]

Sheiko #29 Week 1 Day 1

Bench Press
barx20
135x5
155x2x4
185x2x3
195x5x3
(all reps paused)

Squat
barx10
135x10
185x5
220x2x5
255x5x5

Bench Press
135x5
155x5
185x4x4
(all reps paused)

Machine flys
5 sets of 10

Back raises
4 sets of 10


first day of #29 felt fairly easy. i've decided to pause all benches in this cycle. the squats weren't fast enough. 70% should go up pretty quickly. there was still a little pain in my back but i think its fine.

[martin_mathers]

Sheiko #29 Week 1 Day 2

Deadlift
135x5
185x3
225x2x3
265x2x3
280x4x3

Incline Bench
135x4x6

Dips
5x10

Deadlift from Boxes (below knees)
205x4
245x4
280x2x3
320x4x3

Power Squats
5 sets of 10

Leg raises
3 sets of 10

a great 2 hour training session. my back didn't hurt at all surprisingly. i hope its really getting better.

[martin_mathers]

Sheiko #29 Week 1 Day 3

Bench Press (all reps paused)
barx20
95x10
135x5
155x5
185x4
195x2x3
210x2x2
195x2x3
185x4
155x5
135x8

Machine flys
5 sets of 10

Squat
barx10
135x5
185x5
220x2x4
255x2x3
275x5x3

Lying leg curl
2 sets of 10

Lateral raises
4 sets of 10 with 30s

Decline situps
3 sets of 10 with 25lbs plate

everything felt easy today especially the bench. my back did hurt a little bit when i was squatting. i kept the assistance lifts really light.

[martin_mathers]

Accessory Day

Pullups
5 sets of 10

Lat Pulldowns
5 sets of 10

Seated rows
3 sets of 10

Preacher Curl
3 sets of 10

Straight bar curl
4 sets of 10

Lateral raise
2 sets of 10

kept everything very light. man i feel like a bodybuilder again...

[martin_mathers]

Sheiko #29 Week 2 Day 1

warmup
20 minutes of walking to the gym

Squat
barx10
135x5
185x5
225x4
255x2x3
295x5x2

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x5x3

DB flys
4 sets of 10 with 45s

Dips
5 sets of 10

Close stance ATG squats
225x2x3
255x4x2

Goodmornings
135x5
155x4x5

A nice 2 hour training session. the squats and bench felt really easy and im really happy with that. im not gonna bump up my max cause last time i did that i screwed up the whole cycle. i'll just stick to the plan.

Somehow i just cant do front squats i dont even know why. so im gonna substitute them with close stance atg squats with heavier weights. feels good to finally do some goodmornings and my back didn't hurt at all. its healing up!

[martin_mathers]

Sheiko #29 Week 2 Day 2

Deadlift
135x2x5
185x3
225x3
265x2x3
280x4x2

Bench Press (all reps paused)
barx20
135x6
155x2x6
175x4x6

DB flys
5 sets of 10 with 40s

Deadlift from boxes (below knees)
135x5
205x4
245x4
280x2x4
300x4x4

Leg Press
5 sets of 5


Very happy with how training went today. i almost ate nothing throughout the day and i thought i was gonna have a terrible session but it turned out to be really easy. everything flew up like feathers. good day.

[martin_mathers]

Sheiko #29 Week 2 Day 3

Squat
barx10
135x2x5
185x5
225x4
255x2x3
295x5x2 <- super easy

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x2x2 <- fast as ****
195x3
165x5
145x7

Machine Flys
5 sets of 10

Squat
185x5
225x2x5
255x4x4 <- toughest sets of all...

Goodmornings
135x5
155x5
185x5
185x5
155x5


great training session today. bench was super easy as usual so was the squat except for the last four sets. i really had not much left in the tank on my 16th squat set. back didnt hurt at all so i went a little bit heavier on the goodmornings.

[martin_mathers]

Accessory Day

Bentover Rows
115x15
135x15
145x15
155x15
145x15
135x15

Lat pulldowns
4 sets of 12

Seated rows
4 sets of 12

Straight bar curl
4 sets of 12

Lateral raises
4 sets of 10 with 35s

Rear delt flys
4 sets of 10

another fun and light day. moved very quickly training lasted less than 45 minutes.

[martin_mathers]

Sheiko #29 Week 3 Day 1

Squat
barx10
135x5
185x5
205x5
235x4
275x2x3
310x4x2 <- went up fast!

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x6x3 <- took forever...6 ****ing sets...

Machine flys
5 sets of 10

Dips
50 reps

Squat
185x3
225x3
255x3
295x4x3 <- completely toasted

Goodmornings
135x5
155x5
185x5
185x5
155x5


GREAT training today. the squats went up really fast same for the bench. now im confident that my back is 95% healed cause i felt almost no pain at all when i was squatting. around two weeks ago it still hurt like ****. should be back into the game 100% soon!

[martin_mathers]

Sheiko #29 Week 3 Day 2

Deficit Deadlift
135x5
185x5
195x2x3
235x2x3
245x4x3

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x3x2
225x2x2
210x2x3 <- completely felt out of groove on the last rep of the final set. touched too low on my chest the bar almost didnt move off my chest. still managed to muscle it out though.

Deadlift from boxes
225x4
265x2x4
300x2x3
340x3x2 <- all sets felt amazingly easy and fast (and no back pain!). held the weight for 25 seconds on the last rep of last set.

Machine Flys
5 sets of 10

Lunges
5 sets of 5

once again, a very easy training session. #29 is going really really well. 100 times better than last time i ran it.

[martin_mathers]

Sheiko #29 Week 3 Day 3

Squat
barx10
135x2x5
185x5
225x4
255x2x3
295x6x3

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x7x3

Machine flys
5 sets of 10

Standing military press
95x4
115x4x4

Goodmornings
135x5
185x5
195x5
205x5
215x5


a rather low volume session. and of course everything felt easy again. my bench is feeling easier and easier everytime which is bery encouraging. hadnt gone anything above 200 on GMs in a long while. back was fine!

[martin_mathers]

Accessory Day

Bentover rows
135x15
145x15
155x12
165x10
135x12

Lat pulldowns
4 sets of 12

Straight bar curl
4 sets of 10

Rear delt flys
4 sets of 10


really backed off today. its been a rather high volume and intensity week so i took it really easy today. i was sweating like crazy though i did everything in less than 30 minutes.

[martin_mathers]

Sheiko #29 Week 4 Day 1

Squat
barx10
135x2x5
185x5
225x4
255x2x3
295x5x3 <- right hip was hurting..

Bench Press (all reps paused)
barx20
135x5
145x5
175x5
195x5x4

DB flys
4 sets of 10

Close stance squat
225x2x5
245x2x4
255x3x3

Goodmornings
135x5
135x5
155x5
155x5
135x5

Dips
4 sets of 8


definitely not at 100% today. The left side of my neck down to my traps was kind of hurting today. Im not sure what it was but its still hurting right now it just feels stiff. The squats werent as fast as i had wanted. Bench didnt went up fast either. Its probably because of sleeping too much lately since Spring break just started. So i took it easy on the accessory work and went really light. hope an injury is not awaiting or it would be really frustrating cause last time i ran 29 i was injured at week 4 as well. my right hip was bugging me a little bit too. i guess from now on i'll just go light on the goodmornings.

[martin_mathers]

Sheiko #29 Week 4 Day 2

Bench Press (all reps paused)
barx20
135x5
155x4
185x2x3
210x2x3
225x3x2

Deadlift
135x5
185x3
225x3
265x2x3
300x2x3
320x3x2
300x3x2
(holy volume...)

Bench Press (all reps paused)
135x5
155x5
185x4x5

DB flys
3 sets of 10

So i've decided to enter the CPF Ontario Amateur Championships on March 26 which is next weekend. I only have one more day to complete #29 but i was supposed to run a peak cycle (#32) before meet but i dont have any time left. i dont even have time to test my openers so i'll just finish #29 this week and take a whole week off before the meet.
My openers are:
Squat 335
Bench 235
Dead 355
gonna play safe cause i havent really trained for this meet. in fact i only discovered this meet yesterday. so i'll just have fun and try to total 1000. Openers should be easy even though i havent gone near those weights in my training lately.

[martin_mathers]

Max Effort Squat/Bench Day

Squat
barx10
135x2x5
205x3
225x3
275x1
315x1
335x1 <-planned opener
355x1 <-15-pound PR, planned 2nd attempt

Bench Press (all reps paused)
barx20
135x5
185x3
205x1
225x1
235x2 <-planned opener

DB flys
4 sets of 10

Dips
4 sets of 10

Decline situps
2 sets of 10 with 25lbs


was planning on doing the last day of cycle 29 today but i just had to work up to my openers to gain some confidence. hit a 15-pound PR on the squat which really surprised me because you're supposed to be the weakest at the end of a Sheiko prep cycle but i still managed to hit a PR. cant wait to see what i can do at the meet next saturday. one week of resting will definitely not be enough but thats all i can do.
benching went well too i worked up to an easy double with my opener.
planned 1st attempts: 335/235/340 (gonna open light for deadlift because the heaviest i've gone on deadlifts lately was 320...)
planned 2nd attempts: 355/255/? (i'll see how my warmups and 1st attempt go for the deadlift)
goal: 365/265/385

meet is on saturday and i will take the week off from training except i'll probably go do some light squat, bench and deads on tuesday.

[Torrtrefireto]

Thats great that you hit a squat PR right before the meet.

It sounds like the Sheiko stuff has worked really well for you

[martin_mathers]

Thats great that you hit a squat PR right before the meet.

It sounds like the Sheiko stuff has worked really well for you

wow first comment! thanks!
cant say it has worked really well cause im still super weak...but i just like the training style. i like doing the main lifts and limited assistance work.

[martin_mathers]

was planning to do 2 deload days this week before my meet on saturday so i decided to do the last 2 days of #32 as my deloads.

Sheiko #32 Week 4 Day 1

Bench Press (all reps paused)
barx20
135x3
155x2x3
185x2x2
195x4x1

Deadlift
135x5
185x3
225x2x2
265x4x2

Decline situps
2 sets of 8

Lateral raises
4 sets of 12

still feeling a little stiff from last training session but im gonna be ready.

[martin_mathers]

Sheiko #32 Week 4 Day 2

Squat
barx10
135x2x5
185x3
225x2x3
255x3x2

Paused Bench Press
barx20
135x3
155x2x3
185x3x2

this was my last training before my meet. 2 more days. I'm ready.

[el67ko]

wow first comment! thanks!
cant say it has worked really well cause im still super weak...but i just like the training style. i like doing the main lifts and limited assistance work.

I've been lurking too just never commented. I am planning on starting sheiko up after my meet so I have been following closely. We are competing on the same day. Good luck!

[martin_mathers]

I've been lurking too just never commented. I am planning on starting sheiko up after my meet so I have been following closely. We are competing on the same day. Good luck!

Haha thanks! I really like the system. A lot of people think it's too advanced for beginners but it really suits me. The volume is great to perfect my technique.
Good luck with your meet!

[Torrtrefireto]

wow first comment! thanks!
cant say it has worked really well cause im still super weak...but i just like the training style. i like doing the main lifts and limited assistance work.

No prob man. Sheiko type training is great for anyone in my opinion. Perhaps a newb could get a little bit more tonnage in with a linear progression routine but its all up to whats fun. Good luck at the meet, are you gonna be able to film it for technique critique?

Or do you train out of a real PL gym?

[martin_mathers]

No prob man. Sheiko type training is great for anyone in my opinion. Perhaps a newb could get a little bit more tonnage in with a linear progression routine but its all up to whats fun. Good luck at the meet, are you gonna be able to film it for technique critique?

Or do you train out of a real PL gym?

Yea hopefully i can get some of the onlookers to help me film my attempts cause im going to the meet alone

i wish i trained at a PL gym...theres not a decent gym in my area. i just go to a crappy commercial gym.

[martin_mathers]

This is my first meet but technically my second. I did do a meet last year but I bombed out so I don't wanna count that one lol. This is my first meet in Canada.
Weighed in at 211 and after some burger king I was good to go.

Squat
First attempt: 330lbs <- easy
Second attempt: 358.3lbs <- nice PR, considering that I almost got crushed by 355 a week ago.
Third attempt: 374.8lbs <- missed, felt like i was gonna get it.
I really thought i could hit that third attempt.

Bench Press
First attmept: 231lbs <- easy
Second attempt: 260lbs <- PR, felt kinda hard, but looked easy on video...
Third attempt: 270lbs <- missed. so ****ing close! ****!

Deadlift
First attempt: 341.7lbs <- easy
Second attempt: 385.8lbs <- PR. felt amazing. i hadn't pulled anything over 320 off the floor in over 6 months because of injury. i was really happy with this.
Third attempt: 402.3lbs <- PR. mind=blown. i almost cried after i got the lift. i never even thought i could pull 385 in this meet. cant believe i finally pulled over 400. how i did that is still beyond me.

Total: 1019.6 lbs <- not too shabby for an asian eh?

Im really happy about how I did. My goal was to total 1000 pounds and i did it. but that also tells me how ****ing weak i am. 980 pounds away from my lifetime goal!

Video:


P.S. thanks fitlover and DBC and their friends for filming my attempts! they both did really good!