Sheiko #37 Wk1D2
weight - sets - reps
Deadlift
275x1x5
315x1x4
375x2x3
405x4x3
Incline Bench
205x6x4
Close Grip Bench
225x5x5
Rack Deads
275x1x5
315x1x5
375x1x4
430x4x3
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Thread: BIGLARGE: Raw Powerlifting Log
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01-11-2012, 06:09 PM #361
1/11/2012
RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-11-2012, 07:16 PM #362
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01-12-2012, 03:58 PM #363
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01-12-2012, 04:56 PM #364
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01-12-2012, 05:47 PM #365
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01-13-2012, 05:23 PM #366
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01-13-2012, 05:29 PM #367
1/13/2012
Sheiko #37 Wk1D3
weight - sets - reps
Bench
175x1x7
195x1x6
210x1x5
225x1x4
245x2x3
260x2x2
245x2x3
225x1x4
210x1x6
195x1x8
175x1x10
Cable Flys
70x5x10
Squat
250x1x5
295x1x4
345x2x3
370x5x3
Seated GMs
155x5x5 (to easy)
French Press
75x5x10RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-16-2012, 07:31 PM #368
1/16/2012
Sheiko #37 Wk2D1
weight -sets -reps
Squat
245x1x5
295x2x4
345x2x3
395x5x2
Bench
175x1x5
210x1x4
245x2x3
275x6x2
DB Flys
60x2x10
70x3x10
Pushups
BWx5x10
Squat
275x1x3
320x1x3
370x4x3
GMs
135x2x5RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-18-2012, 09:37 PM #369
1/18/2012
Sheiko #37 Wk2D2
weight - sets - reps
Deadlift to Knees
265x1x5
320x2x5
375x4x4
Bench
175x1x5
210x2x4
245x5x4
DB Flys
65x5x10
Deadlifts
265x1x5
320x1x4
375x2x3
405x5x3
Step-Ups
65x5x5
That many sets of deadlifts just destroyed my hands. None of the sets were challenging at all, but damn, this workout took nearly 3 hours from the volume....RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-19-2012, 04:00 AM #370
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01-19-2012, 01:03 PM #371
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01-19-2012, 01:33 PM #372
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01-20-2012, 07:22 PM #373
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01-20-2012, 07:25 PM #374
1/20/2012
Sheiko Wk2D3
weight - sets - reps
BW: 234lbs
Squats
245x1x5
295x2x4
345x2x3
370x6x3
Bench
175x1x6
210x1x5
245x2x4
260x2x3
275x2x2
260x1x4
245x1x5
210x1x6
175x1x7
DB Flys
70x5x10
Cable Press Downs
70x5x10
Squats
275x1x3
320x1x3
370x4x2
Seated GMs
145x5x6RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-23-2012, 05:05 PM #375
1/23/2012
Sheiko #37 Wk3D1
weight - sets - reps
Squat
124x1x5
295x1x4
345x1x3
395x5x3
Bench
175x1x5
205x1x4
245x1x3
275x5x3
Squat
245x1x5
345x2x5
-Working 12hr shifts makes it really, really hard to get these Sheiko workouts done. If I want to get 8 hrs of sleep in, I literally have 2 hrs and 15 minutes from the time I wake up to the time I have to quit and get ready for work. Sometimes I get lucky and can finish AT work, but not today. Not enough time for my my last 3 sets of squats (354x5x5), not enough time for flys, pushups or abs.
On a positive note, everything is feeling very strong.RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-23-2012, 05:37 PM #376
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01-25-2012, 07:30 PM #377
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01-25-2012, 07:44 PM #378
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01-25-2012, 07:45 PM #379
1/25/2012
Sheiko #37 Wk3D2
Deadlift to Knees
275x1x5
320x1x5
370x1x4
405x4x4
Bench
175x1x6
210x1x5
245x1x4
260x2x3
275x2x2
260x1x3
245x1x4
225x1x5
210x1x6
190x1x7
175x1x8
90 minute break, back to gym at work
Rack Deads
320x1x5
370x1x5
430x4x4
DB Flys
70x5x10
Situps
BWx3x10
Step-Ups
75x5x5RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-27-2012, 09:24 PM #380
1/27/2012
Sheiko #37 Wk3D3
weight - sets - reps
Bench
175x1x5
210x1x4
245x2x3
275x5x2
Squats
245x1x5
295x1x5
345x2x5
370x5x4
Bench
175x1x6
210x2x5
225x4x6
DB Flys
70x5x10
Seated GMs
155x2x5
165x3x5
Only 3 more weeks of hell.... mock meet, then easy work till the NASA meetRAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-28-2012, 05:55 AM #381
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01-28-2012, 07:44 AM #382
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01-28-2012, 12:16 PM #383
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01-28-2012, 12:24 PM #384
- Join Date: Nov 2004
- Location: Louisville, Colorado, United States
- Posts: 5,894
- Rep Power: 3781
moved it to the powerlifting journal section:
http://forum.bodybuilding.com/showth...0226983&page=3PL: 400/280/475
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01-30-2012, 07:46 PM #385
1/30/2012
Sheiko #37 Wk4D1
weight - sets - reps
Squat
245x1x5
295x1x4
345x2x3
395x2x3
420x3x2 (smoke show)
Bench
175x1x5
210x1x4
245x2x3
275x5x3
90 minute "break" to get to the gym at work
DB Flys
70x5x10
CGBP
185x5x8
Squat
245x1x5
295x1x4
345x2x3
395x4x2 (video)(hard!)
GMs
135x2x5
Felt good working up to 420 on squat, esp since I smoked 'em Second round of squatting was much harder tho.... took a video of my first set of 395x2 on the 2nd round
Last edited by BigLarge; 01-30-2012 at 09:14 PM.
RAW ELITE OR DIE
1603 @ 242, raw (4-16-16)
"You can be 175 pounds SHREDDED, but with a T shirt on you just look like a skinny *******" - Mark Ripptoe
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01-31-2012, 06:21 AM #386
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01-31-2012, 12:57 PM #387
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01-31-2012, 01:56 PM #388
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01-31-2012, 01:59 PM #389
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01-31-2012, 02:23 PM #390
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