KEEP ON MATT STRONG 2015: Powerlifting / Sheiko / Life / Trust the process

[phal]

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

[phal]

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 x10

[phal]

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 x10

[phal]

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

155x8x3

[nwskier]

Strong everything Matt! Those Good Mornings are insane. Pressing looks stronger than ever too. l

[phal]

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 x10

[phal]

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 x10

[phal]

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 x10

[phal]

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 x10

[nwskier]

Filthy benching Matt! Consider me impressed

[phal]

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

Abs

[phal]

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

Abs

[phal]

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.

[phal]

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
80x10

[nwskier]

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.

So pumped for you! Awesome success so far, can't wait to see the motivation you bring with/after this next block. Looking forward to seeing some sick #s tossed around

[phal]

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
205x5x3

[phal]

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

Abs

[phal]

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 x12

[phal]

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
155x8

[phal]

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

Abs

[nwskier]

Dude your pressing is thru the roof! Mirin hard bro

Just ridiculous strength-weight ratio. Always knew you had ton of potential. Gonna have shot a breaking some records IMO

[phal]

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 pressing

[phal]

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/abs

[phal]

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 3x10

[phal]

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 x25

[phal]

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 x10

[phal]

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 x20

[phal]

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.

[nwskier]

Ahh the suspense! Keep killing it Matt. Stoked to see what you can do. Squats sounding beastly.

[phal]

Update; benched 315 finally with some in the tank for a 15 pound pr

Deadlifted 585 and 610 for a ten pound pr

Squats on deck