Search:

4/10

Core Training
- Ant Pallof 32.5 x3x10sx5
- Suitcase Hold 50 x3x10sx5

Sheiko 30 Week 1 Day 3
- Squat: 375x3x2, 435x3x5, 365x4x4
- Bench: 290x2x5
- Accessory: CGBP 250x4x5, GHR 25x8x4,...

4/9

Core Training
- Ant. Pallof 37.5 10sx3x5
- Suitcase Hold 50 10sx3x5
- Post. Pallof 25.0 10sx3x5
- Tors. Pallof 22.5 10sx3x5
- 5s between rest reps and 5s between sides

Off Day Training

4/8

Core Training
- Ant. Pallof 32.5 10sx3x5
- Suitcase Hold 50 10sx3x5
- Post. Pallof 22.5 10sx3x5
- Tors. Pallof 22.5 10sx3x5
- 5s between rest reps and 5s between sides

Sheiko 30 Week 1...

4/6

Core Training
- Ant. Pallof 27.5 10sx3x4
- Suitcase Hold 45 10sx3x4
- Post. Pallof 17.5 10sx3x4
- Tors. Pallof 17.5 10sx3x4
- 5s between rest reps and 5s between sides

Sheiko 30 Week 1...

4/4

Sheiko 37 Week 4 Day 3
- Squats: worked up to 430x3x6
- Bench: worked up to 255x5x5
- Accessory: CGBP 225x5x5, delts, upper back

https://instagram.com/p/1EUoLCvMTL/

Notes

4/2

Core Training
- Ant. Pallof 27.5 10sx3x5
- Suitcase Hold 45 10sx3x5
- Post. Pallof 17.5 10sx3x5
- Tors. Pallof 17.5 10sx3x5
- 5s between rest reps and 5s between sides

Off Day Training

4/1

Core Training
- Ant. Pallof 10sx3x5
- Suitcase Hold 10sx3x5
- Post. Pallof 10sx3x5
- Tors. Pallof 10sx3x5
- 5s between reps and 5s between sides

Sheiko 37 Week 4 Day 2 Bench + Deadlifts

3/31

Core Training
- Ant. Pallof: 3x5 10s
- Suitcase Hold: 3x5 10s
- Post. Pallof: 3x4 10s
- Tors. Pallof: 3x4 10s

Off Day Training
- Incline Walking: 20min

3/30

Core Training
- Ant Pallof
- Post Pallof
- Suitcase Hold
- Tors. Pallof

Sheiko 37 Week 4 Day 1
- Squat: worked up to 430x3x2, 455x2x3, 425x2x4

3/26

Core Training
- Plank: 6x10s - full flexor torque and 5s rest periods
- Bird Dog: 5/4/3/3/3
- Side Bridge: 6x10s - with a 5s rest period between sides

Off Day Training
-...

Thanks bro, appreciate the support!! Been killing it in training so hoping 660 to be my 2nd attempt at the meet

3/25

Core Training
- Plank: 5x10s - full flexor torque and 5s rest periods
- Bird Dog: 5/4/3/3/2
- Side Bridge: 5x10s - with a 5s rest period between sides

Sheiko 37 Week 3 Day 2 Bench +...

3/24

Core Training
- Plank: 5x10s - full flexor torque and 5s rest periods
- Bird Dog: 5/4/3/2/2
- Side Bridge: 5x10s - with a 5s rest period between sides

Off Day Training
-...

3/23

Sheiko 37 Week 3 Day 1
- Squat: worked up to 430x3x5 then 375x5x5
- Bench: worked up to 280x3x5
- Accessory: GHR 25x8x3, Dips 45x8x3, Flyes ss Joel Row 40x8x3

Notes
- squats felt good...

3/21

Off Day Training
- Flat Press 60x15x2 ss Pull-ups x10x2
- DB Shoulder Press 50x12x2 ss Pulldowns x15x2
- Leg Ext 15x3 ss Leg Curl 10x3
- Lat Raise ss Front Raise ss Rear Delt Flye...

3/20

Core Training
- Plank: 5x10s - with mild flexor torque and 5s rest periods
- Bird Dog: 5/4/3/2/1 - movement quality is better again
- Side Bridge: 5x10s - with a 5s rest period between...

3/19

Core Training
- Plank: 5x10s - with mild flexor torque and 5s rest periods
- Bird Dog: 5/4/3/2/1 - meh
- Side Bridge: 5x10s - with a 5s rest period between sides

Off Day Training
-...

3/18

Core Training
- Plank: 5x10s - with mild flexor torque and 5s rest periods
- Bird Dog: 5/4/3/2/1 - movement quality is better again
- Side Bridge: 5x10s - with a 5s rest period between...

3/16

Core Training:
- Plank: 5x10s
- Bird Dog: 5/4/3/2/1
- Side Bridge: 5x10s

Sheiko 37 Week 2 Day 1:
- Squat: worked up to 430lbsx2x6 then 405x3x4
- Bench: worked up to 285lbsx2x6

Sup guys. I have an OPA powerlifting meet on May 30th, I'm competing at 74kg, and began my 11 week prep for it yesterday.

I will be using Sheiko for the prep, running 37-30-32. In addition, I am...