Jonathan (4/26) Shoulders

Dumbbell Shoulder Press
warm ups: 50*5*1, 55*5*1, 60*5*1
65*4*2
70*3*3
65*5*1
60*5*1

Sitting Smith Machine Shoulder Press
135*5*1
135*6*3

Shoulder Flys: 25*8*4

Also did some abs and calves.

Jonathan (4/25) Sheiko40:w3d1

I was worried about this day for a while... it called for doubles at 90% on bench, which was 230 for me. Keep in mind, my last tested max on bench was probably close to a year ago, and I barely singled 220. The good news is that I was able to double the 230 today, officially a PR, lol.

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2
260*2 @ easy
260*2 @ easy
290*1 @ 8
290*1 @ 8+
290*1 @ 9

Bench
warm ups: 130*5*1, 155*4*1, 180*3*2
205*3 @ 8+
205*3 @ 9
230*2 @ 10 PR
230*2 @ 10 PR
230*2 @ 10 fail on #2.

Squat Comebacks
warm ups: 180*4*1, 210*4*1
245*4 @ 8
245*4 @ 8
245*4 @ 8+
245*4 @ 8

Dumbbell flys: 10*5. Also did some abs crap for a few minutes.

Jonathan (4/23) Sheiko40:w2d3

Not like it matters to anyone here, but I don't think I'll continue to post my non-powerlifting workouts. Those days consist of some combination of upper back, shoulders, and arms, but those are unscripted and I'm too lazy to write down what I do, so I usually forget. As such, I did two non-Sheiko days this past week but forgot what I did already. This is my next powerlifting day.

Bench
warm ups: 135*5*1, 155*4*1, 180*3*2
205*3 @ 9
205*3 @ 9
205*3 @ 9
205*3 @ 9+
205*3 @ 9
205*3 @ 9
205*3 @ 10 wow, lots of bench today!

Squat
warm ups: 165*5*1, 195*5*1, 230*5*2
245*4 @ 8
245*4 @ 8
245*4 @ 8
245*4 @ 8

Also did some push ups and light good mornings.

Jonathan (4/20) Sheiko40:w2d2

This was my first time doing a deficit deadlift on Sheiko. I used two metal 45 plates as my platform. I don't know how much the "deficit" was suppose to be; I hope this was sufficient. They were easy.

Deficit Deadlift
warm ups: 225*3*1, 270*3*2,
290*2 @ 7
290*2 @ 7
290*2 @ 7
290*2 @ 7

Bench Pyramid
warm ups: 135*5*1, 155*5*1, 180*4*2, 190*3*2
205*2 @ 8+
205*2 @ 8+
205*2 @ 8+
190*3 @ 8
190*3 @ 7+
180*5 @ 8
180*5 @ 8
warm downs: 155*7*1, 135*9*1

Deadlift
warm ups: 225*4*1, 270*4*1, 315*3*2
360*2 @ 8+
360*2 @ 8+
360*2 @ 9
360*2 @ 8+
360*2 @ 9

Did some abs and calves too.

Jonathan (4/19) Shoulders, Upper Back

Dumbbell Shoulder Press: 45*5*1, 55*5*1, 60*5*1, 65*5*4
Weighted Pull Ups: BW*8*1, (BW+25)*8*4
Dumbbell Shoulder Flys: 30*8*4
Weird Plate Row Machine: 275*8*3
Rear Delts Fly Machine: 110*8*3
Shrug Plate Machine: 270*15*3
Vertical Cable Rows: 160*8*3

Jonathan (4/18) Sheiko40:w2d1

I knocked out this Sheiko day in a little less than 1.5 hrs. Yay for super-setting. I find my gym time is much more efficient without you goons to socialize with...

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2
260*3 @ 8
260*3 @ 8
260*3 @ 8+
260*3 @ 8+
260*3 @ 8

Bench
warm ups: 135*5*1, 155*4*1, 180*3*2
205*2 @ 8+
205*2 @ 8
205*2 @ 8+
205*2 @ 8
205*2 @ 8+
205*2 @ 8+

Squat Comebacks
warm ups: 165*5*1, 195*4*1, 230*3*2
245*3 @ 7+
245*3 @ 7+
245*3 @ 8
245*3 @ 8

Good Morning: 95*8*4
Abs: 25*4
Calves: 25*5
Dumbbell Flys: 10*5

Jonathan (4/15) Sheiko40:w1d3

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2
260*3 @ 8
260*3 @ 9
275*2 @ 8+
275*2 @ 9
275*2 @ 9+
275*2 @ 9+

Bench
warm ups: 135*5*1, 155*4*2, 180*3*2
205*2 @ 8+
205*2 @ 8
205*2 @ 8
205*2 @ 8
205*2 @ 8+
205*2 @ 8+

Squat Comebacks
warm ups: 180*5*1, 210*4*1
245*3 @ 8
245*3 @ 8
245*3 @ 8
245*3 @ 8+

Some abs and calves too, I think.

Jonathan (4/13) Sheiko40:w1d2

OH MY GOD, Sheiko #40 is TOUGH. Only the second day of the cycle, and I already hit sets of 85% on Deadlift, then a huge bench pyramid up to 85%, and then 100% of Deadlift max on rack pulls. It probably didn't help that my working maxes are likely inflated some relative to my actual maxes. Took approx 2 hours, and that included some super-sets. This is going to be a hard month. If you are starting Sheiko, don't start on #40.

Deadlift
warm ups: 225*4*1, 270*4*2, 315*3*2
360*3 @ 8
360*3 @ 9
380*2 @ 9+
380*2 @ 9
380*2 @ 9+
380*2 @ 10

Bench Pyramid
warm ups: 135*8*1, 140*7*1, 155*6*1, 165*5*1, 180*4*1, 190*3*2
205*2 @ 8
205*2 @ 8
220*1 @ 8+
220*1 @ 8+
220*1 @ 9
205*2 @ 8+
205*2 @ 9
warm downs / burn outs: 190*3*1, 180*4*1, 165*6*1, 155*8*1, 140*10*1, 135*12*1 <- effin hard! so exhausted...

Rack Pulls
warm ups: 270*5*1, 315*4*1, 360*3*2
405*3 @ 8+
405*3 @ 9
445*2 @ 9+
445*2 @ 10
445*2 @ 10

There was other stuff like flys, lunges, and abs on the plan, but there was no way in hell I was doing any more after this routine...

Jonathan (4/12) Sheiko40:w1d1.0

Today was finishing the first day cycle that I didn't have time to finish on Monday.

Bench (did this yesterday in 45 min)

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2
260*3 @ 7+
260*3 @ 8
260*3 @ 8
260*3 @ 8
260*3 @ 8+

Bench Comebacks
warm ups: 140*5*1, 165*5*1
190*4 @ 8
190*4 @ 8
190*4 @ 8
190*4 @ 8+
190*4 @ 9

Abs: 4 sets, including upper body twists with cable

Jonathan (4/11) Sheiko40:w1d0.5 (New Program!)

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.

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

Squat (will do this tomorrow)

Bench Comebacks (will do this tomorrow)

Jonathan (4/10) Shoulders, Lats, Cardio

Was late to the gym and only had 45 min to work with. So to punish myself, I went home afterwards and ran for 4.5 miles, half of that on the beach.

Dumbbell Shoulder Press (seated): 50*5*1, 60*5*2, 65*4*2
Smith Machine Shoulder Press (seated): 135*5*1, 155*4*3
Weighted Pull Ups: BW*8*1, (BW+25)*8*2
Pull Downs: 180*8*3
Shoulder Flys: 25*8*3
Abs:3 sets

Cardio: Ran 4.5 miles: approx 2.0 in sand along waters edge, 2.5 on paved path. Tide was coming in so there was no good "hard" sand, it was all dry or getting fresh waves, so it was very soft. My foot got hit by a wave and I ran home with a wet, soggy shoe.

Jonathan (4/7) Sheiko37:w4d3

Last day of Sheiko 37 cycle. Will start a new cycle on Monday. Am considering the #40 cycle which is higher intensity in terms of more volume at higher weights. I wouldn't increase my max's if going to this cycle.

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2
260*3 @ 8
260*3 @ 8
260*3 @ 8+
260*3 @ 8+
260*3 @ 9
260*3 @ 9

Bench
warm ups: 130*5*1, 155*5*1
180*5 @ 8
180*5 @ 8
180*5 @ 7
180*5 @ 8
180*5 @ 8

Dumbbell Fly: 20*10*5

Good Morning: 95*6*4

Misc Calves and Abs stuff

Jonathan (5/6) Shoulders and Biceps

Another misc day. Today I focused less on upper back groups like lats, and more on shoulders, rear delts, traps, and some biceps.

Shoulder Press Machine: increasing weights - 5*1, 5*2, 4*2, 4*3

Vertical Rows: (100lbs effective cable tension) - 8*4

Shoulder Flys: 30*10*1, 25*8*3

Shrug Machine: 3 plates per side, 12*4

Barbell Curls: 70*10*1, 80*10*1, 90*10*2

Calves Machine: 25*4

Abs: ~25*5 random stuff

Jonathan (4/5) Sheiko37:w4d2

This day hits the highest bench weigh of the cycle, and also the highest deadlift weight. I had my belt and chalk with me today, the first time using my new equipment on deadlift. I was glad to have it. Also, it's been a long long time since I've tested bench (or any) max. Today, I did doubles at my old max weight with no problem. It's good to see progress.

Bench
warm ups: 135*5*1, 155*4*1, 180*3*2
205*3 @ 8
205*3 @ 8+
220*2 @ 9
220*2 @ 9+
220*2 @ 9+

Deadlift
warm ups: 225*4*1, 270*4*1, 315*3*2
360*3 @ 8
360*3 @ 9
380*2 @ 9
380*2 @ 9+
380*2 @ 9+

Bench Comebacks
warm ups: 140*5*1, 165*5*1
190*4 @ 8
190*4 @ 9
190*4 @ 9
190*4 @ 9

Dumbbell Fly: 10*5

Jonathan (4/4) Misc Day

On my non-powerlifting days, I often do a combo routine that attempts to cover shoulders, upper back, biceps, and some triceps. This is basically my "filler" day that tries to cover muscles that don't get special attention during Sheiko. You can call it beach muscle day if you want, but I don't really consider upper back a beach muscle.

Shoulder Press (dumbbells)
50*5*1, 60*5*1, 65*4*2, 70*4*2

Pull Ups (weighted)
BW*8*1, (BW+25)*8*3, BW*6*1

Lawn Mower Pulls (dumbbells)
85*8*4, each side

Pulling barbell up from waist to chest (name?)
110*8*4

Triceps Extension (cables)
unknown*8*4

Curls
Machine: unknown*8*3
Barbells: 45*8*3

Abs
approx 25*5*random stuff

Calf Raises
20*4*enough to make it burn hard

Jonathan (3/31) Sheiko37:w4d1

The theme here was domination. This is the first day I used my brand-spanking-new Inzer powerlifting belt, and a little bit of chalk. The belt totally made the squats wayyyy more tolerable, and I was able to crank out this workout in 1:30... probably a record for this Sheiko day! I also got cocky because the 80% bench sets were coming so easy, so I added 5 lbs from 205 to 210. No problems, all sets under 10 intensity!

It also probably helped that I delayed this workout by a day. Was going to do it on 3/30, but was running out of time to go to the gym, felt tired, and had done another heavy shoulder day on the day before. Delaying it was a really good idea. Last week I wasn't that wise and ended up failing on the 80% bench sets.

Squat
warm ups: 165*5*1, 195*4*1, 230*3*2, 260*3*2
275*2 @ 8
275*2 @ 8+
275*2 @ 8+

Bench
warm ups: 130*5*1, 155*4*1, 180*3*2
205*3 @ 8+
205*3 @ 8+
210*3 @ 9 <-win
210*3 @ 9 <-win
210*3 @ 9 <-win

Squat Comebacks
warm ups: 165*5*1, 195*4*1, 230*3*2
260*2 @ 8+
260*2 @ 8+
260*2 @ 9
260*2 @ 9

Dumbell Flys 10*5, some abs stuff.

Jonathan (3/28) Sheiko37:w3d3

Bench
warm ups: 140*5*1, 155*4*1, 180*3*2
205*2 @ 8+
205*2 @ 8+
205*2 @ 8+
205*2 @ 9
205*2 @ 8

Squat
warm ups: 165*5*1, 195*5*1, 230*5*2
245*4 @ 9
245*4 @ 9
245*4 @ 9
245*4 @ 9
245*4 @ 9+

Bench Comebacks
warm ups: 130*6*1, 155*6*2
165*6
165*6
165*6
165*6

Dumbbell Fly 10*5

Jonathan (3/24) Sheiko37:w3d2

Brian and Tab are here still. Tomorrow we leave for Vegas so no lifting until Monday.

Deadlift (was suppose to be "to knees", but forgot)
warm ups: 225*4*1, 270*4*1, 315*4*2
335*4 @ 8
335*4 @ 8
335*4 @ 9
335*4 @ 9

Bench Pyramid
warm ups: 130*6*1, 155*5*1, 180*4*2
190*3 @ 8+
190*3 @ 8+
205*2 @ 9
205*2 @ 8+
190*3 @ 8+
190*3 @ 8+
warm downs: 180*4*1, 165*5*1, 155*6*1, 140*7*1, 130*8*1

Rack Pulls
warm ups: 270*5*1, 315*5*2
360*4 @ 8
360*4 @ 8+
360*4 @ 9+
360*4 @ 9+

Dumbell Flys 10*5

Jonathan (3/22) Sheiko37:w3d1

Brian and Tab were here with me at the gym today! They are visiting for a week--awesome.
I made the dumb mistake of doing heavy shoulders and dips yesterday, which severely impacted my benching since my shoulders were mega fatigued. Fatigue and exhaustion were the theme of this workout. Can I blame sleeping on the couch the night before, and all this week?

Squat
warm ups: 165*5*1, 195*4*2, 230*3*2
260*3 @ 9
260*3 @ 9
260*3 @ 9
260*3 @ 9+
260*3 @ 10

Bench
warm ups: 130*5*1, 155*4*1, 180*3*2
205*3 @ 10F
205*3 @ 10
205*3 @ 10
205*3 @ 10F
205*3 @ 10F

Squat Comebacks
warm ups: 165*5*1, 195*5*1
230*5 @ 8
Then was mega exhausted and bailed on the other 4 sets.

Dumbell Flys 10*5, Pushups 10*5

Jonathan (3/18) Sheiko37:w2d3

Squat
warm ups: 165*4*1, 195*4*1, 230*3*2
245*3 @ 8
245*3 @ 9
245*3 @ 8+
245*3 @ 8+
245*3 @ 8
245*3 @ 8+

Bench Pyramid
warm ups: 130*6*1, 155*5*1, 180*4*2, 190*3*2
205*2 @ 9
205*2 @ 9
warm downs: 190*4*1, 180*5*1, 155*6*1, 130*7*1

Squat Comebacks
warm ups: 180*3*1, 210*3*1
245*2 @ 7+
245*2 @ 8+
245*2 @ 8
245*2 @ 8+

Dumbell Flys 10*5, Calves 20*4

Also there was probably a shoulder/arms day before this.