Since Jon is posting and reading from CA, and I end up reading here every day to keep up with everyone else, I thought it might be a good idea to start posting again. So here goes!
Yesterday was the last day of Sheiko 37 (week 4, day 3). My sheiko maxes for this cycle were:
Squat: 335
Bench: 270
Deadlift: 450
Weight is 169. Goal is 180 before the end of the year (~1lb per month).
Squat
5x135, 5x170, 4x200, 3x235, 3x235
3x270 @8
3x270 @8
3x270 @9
3x270 @9+
3x270 @9+
3x270 @10
Bench Press
5x135, 5x160
5x190 @8
5x190 @8
5x190 @9
5x190 @9
5x190 @9
Curls 2x10 @ 30
Hammer Curls 2x10 @ 15
Frank, I stole your posting style. Sorry.
I'll be running #37 again starting Tuesday. Not sure what my numbers will be, but likely increase each weight between 6.25 and 12.5
Sunday, March 6, 2011
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You forgot to bold the working sets. :P
ReplyDeleteits sheiko. if it has its own line...its working.
ReplyDeletelolcurls
ReplyDeletealso today I will be starting a new cycle too. Would you recommend 37 again or something else? I was thinking of trying one with higher intensity, but honestly 37 with heavy weights is pretty goddam intense. Also my weight is consistently above 200 now... usually 199 in the mornings and 203 at the end of the day.
ReplyDeleteThis was your first time running 37 since you're back right? I would suggest against something with more intensity (#40) for at least a few more cycles. Maybe run 37 again with bumped up weights, then a week deload (or maybe #29), then give something like 40 a shot.
ReplyDelete40 got pretty intense, and partway through it really started to take a toll on my body.
As far as I'm concerned, I post the way I do because it's easy to read and follow, so the more, the merrier.
ReplyDeleteWelcome back, by the way. You guys should put up good links to Sheiko programs so everyone else knows what you're talking about.