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

[phal]

Hit 475 this morning which puts me at 1400 on test week which I'm okay with.

On to another ten week cycle of sheiko with updates numbers and hopefully some more pr's to follow!

[phal]

Sheiko adv large load week 1 day 1

Squat w/ sleeves

135x5
225x3
275x2
320x2
355x2x5

Bench paused

135x5
185x4
225x3
250x3x6

DB bench

60's x12
70's x12x2

Squats

315x4x5

Cable crunches

4 sets x12

This cycle is 4 weeks followed by another 4/6 week cycle. I might see where I'm at after both or in between.

[phal]

Sheiko adv large load week 1 day 2

Deadlift

135x3
225x3
315x3
405x3
495x3x5

Bench

135x5
185x5
225x4x2
240x3x2
250x2x2
235x3x2
225x4
205x6
185x8
155x10

Incline flys

3 sets x10

Deadlift up to knees

405x4x5

Hypers

+135x8
+185x8
+205x5
+135x8

[phal]

Sheiko

Went in with my girlfriend to teach her how to squat and deadlift and I couldn't have been more proud of her.

Bench paused

135x5
185x4
225x3x2
250x3x5

Squats

135x3
225x3
275x2
320x2
355x3x6

Bench paused

235x3x5

DB bench

70's x12x3

Abs


Sheiko

Deficit deads

135x3
225x3
315x2
365x2x4

DB shoulder press

50's x10
60's x10x2

Rack pull

225x3
315x3
405x2
495x2x2
550x2x4

Hamstrings/hypers

3 sets x10

[nwskier]

Outstanding progress Matt!

Still can't believe how much strength you've been able to add without adding any BW. Those #s are sick for any weight, but incredible accomplishment at your height/weight ratio.

[phal]

Sheiko adv large load week 2 day 1

Bench

135x5
155x5
185x4
215x3
245x3x2
270x2x3

Squat

135x3
225x3
275x1
315x1
365x2x4

Bench

185x4
235x4x4

Paused DB press

75's x8x2

Abs

[phal]

Outstanding progress Matt!

Still can't believe how much strength you've been able to add without adding any BW. Those #s are sick for any weight, but incredible accomplishment at your height/weight ratio.

Haha I've definitely added some but it's in the 5 pound range so I'm happy. I'm just glad I benched 315 finally and also pulled over 600. Going to stay consistent for as long as possible! Thank you for always stopping by with your kind words.

Sheiko adv large load week 2 day 2

Deficit dead

135x5
225x3
315x3
395x2x4

Bench paused

135x5
185x4
225x3x2
250x2x4
230x3x2
190x6
160x9

Feet up bench

140x10
160x10
180x10x2

Deadlift

315x3
405x2
495x3

Sumo

405x3x4

Was supposed to be conv for 490x3x5 but I moved today a day forward and I wasn't feeling awesome so I figured I'd work on sumo.

Standing good morning

265x5x3

Ham curls

3 sets x10

[BlueSasquatch]

On week 3 of a 4th block of Sheiko, it's a great 'program'

You pausing all your benches? I have almost grown to prefer it over touch and go. Thinking about doing the same with Deadlifts to see if it makes an improvement.

Keep it up!