New Program!
Today I decided to start a new Sheiko program which I have yet to try. This is cycle #40, which contains more intensity (sets and weight) than the previous cycle. To see this and all other Sheiko programs, I have put it in a google doc and made it public via this link: SHEIKO PROGRAMS. You can click on the #40 program at the bottom to see the schedule (4 weeks), and also check out the "Volume Calcs" page to compare the amount of work for each exercise in each cycle. Anyway, I have kept my maxes the same for this program since I expect it to be much more difficult. Those inputs are:
Squat: 325
Bench: 256
Dead: 447
Another side note: today I napped too long and got to the gym late, with only 45 min, so I only completed the first bench part of the schedule. Will finish the rest tomorrow.
Today I decided to start a new Sheiko program which I have yet to try. This is cycle #40, which contains more intensity (sets and weight) than the previous cycle. To see this and all other Sheiko programs, I have put it in a google doc and made it public via this link: SHEIKO PROGRAMS. You can click on the #40 program at the bottom to see the schedule (4 weeks), and also check out the "Volume Calcs" page to compare the amount of work for each exercise in each cycle. Anyway, I have kept my maxes the same for this program since I expect it to be much more difficult. Those inputs are:
Squat: 325
Bench: 256
Dead: 447
Another side note: today I napped too long and got to the gym late, with only 45 min, so I only completed the first bench part of the schedule. Will finish the rest tomorrow.
Bench
warm ups: 130*5*1, 155*4*2, 180*3*2
205*3 @ 8+
205*3 @ 8+
220*2 @ 9
220*2 @ 9
220*2 @ 9
205*3 @ 9
205*3 @ 9
warm ups: 130*5*1, 155*4*2, 180*3*2
205*3 @ 8+
205*3 @ 8+
220*2 @ 9
220*2 @ 9
220*2 @ 9
205*3 @ 9
205*3 @ 9
Squat (will do this tomorrow)
Bench Comebacks (will do this tomorrow)
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