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Sheiko Off Season Week 1 Day 4

Beltless Back Squat
250x5
300x4
350x3
400 5x3

2ct Pause Bench
135x3

Sheiko Off Season Week 1 Day 3

Stiff Bar Beltless Deficit Conventional Deadlift
275x3
330x3
360 2x2
385 3x1

BtN Press
65 2x11

Sheiko Off Season Week 1 Day 2

Comp Bench (moved grip out)
135x5
135x6
160x5
185x4
200x3
210 2x2
225x1

Sheiko Off Season Week 1 Day 1

Standing OHP
115 2x8
115x9
115x10
115 2x11

BtN Press
65x8

Several personal decisions have resulted in my decision to drop out of the meet next month. Going to focus on my health and family. Lifting will be 4x week now. I've also started BJJ which will be...

2 Weeks Out

Sumo Deadlift
590x1

Comp Squat
505x1

DB Row
60 3x12

2 Weeks Out - Bench Day #1

Comp Bench
250x1
230 3x2

DB Press
55 2x15
55x20

2 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
455 6x1

Pull up
4x10

Pause Face Pull
40 3x15

2 Weeks Out - Bench Day #3

Comp Bench
205 5x2

Pendlay Row
155 4x12

Barbell Shrug
225 3x12

3 Weeks Out - Squat/Bench Day #2

Pause Squat
440 3x3

Front Foot Elevated Split Squat
3x10

Comp Bench
225 4x2

3 Weeks Out - Deadlift Day #1

Sumo Deadlift
570x1
505 3x3

Wide Grip Lat Pulldown
85 3x15

DB Row

3 Weeks Out - Squat Day #1

Comp Squat
505x2
475 2x3

Tempo Squat 3:3:0
365 2x3

Belt Squat

3 Weeks Out - Bench Day #1

Comp Bench
245 2x1
225 4x2

DB Press
45 3x20

Upright Barbell Row

3 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
430 8x1

Pull up
12
11
11
11

3 Weeks Out - Bench Day #3

Comp Bench
195 3x3

Pendlay Row
140 4x15 PR

Barbell Shrug
190 3x15

4 Weeks Out - Squat/Bench Day #2

Pause Squat
450x1

Comp Bench
215 3x3

AM BW: 172.9

4 Weeks Out - Deadlift Day #1

Sumo Deadlift
545x1
527.5 3x3

Snatch Grip Pendlay Row
135 2x15

DB Row

4 Weeks Out - Squat Day #1

Comp Squat
475x4
450 3x4

Tempo Squat 3:3:0
340 2x3

AM BW: 175

4 Weeks Out - Bench Day #1

Comp Bench
235 2x1
210 3x3

DB Press
55x10
65x8
75x10 PR

5 Weeks Out - Deload Squat Day #1

Comp Squat
385 4x5

Tempo Squat 3:3:0
320 2x4

AM BW: 174.2