Leg Kicks, leg swings, duck-unders
Squat
- bar x 10
- 135 x 8
- 225 x 6
- 265 x 5
- 305 x 4
- 305 x 4
- 350 x 3
- 350 x 3
- 350 x 3
- 350 x 3
- 350 x 3
- 350 x 3
Arm circles, arm swings, YTWLs
Bench
- bar x 10
- 135 x 8
- 175 x 6
- 205 x 6
- 245 x 4
- 245 x 4
- 280 x 3
- 280 x 3
- 290 x 2
- 290 x 2
- 280 x 3
- 280 x 3
- 245 x 4
- 205 x 6
- 175 x 8
DB Floor Press
- 85s x 10
- 85s x 10
- 85s x 10
- 85s x 10
- 85s x 10
Dips - remembering to look forward, not down
- bw+15 x 8
- bw+15 x 8
- bw+15 x 8
- bw+15 x 8
- bw+15 x 8
Good Mornings
- 275 x 5
- 275 x 5
- 275 x 5
- 275 x 5
- 275 x 5
Ab Pull Downs
- 100 x 10
- 100 x 10
- 100 x 10
Today was my final day of Sheiko 29, and I have to say, I think it may be working for me. Granted, I’m still regaining lost strength, I’m not necessarily setting new all time personal bests but I am making progress. I start a new program Monday that is very similar to Sheiko, no full range lifts greater than 85% but with lots of reps. The volume isn’t as high as 29 and it’s got some lifts other than the three classic lifts. My hope is that the reduced volume will let me recover a little more and enable me to get into the gym on Tuesdays and Saturdays to train neglected muscle groups (upper body pulling movements in all planes, more abs and some GPP).
I picked up some chains last night and will squat with them on the safety squat bar next week. I will be certain to give some feedback on them.
For giggles today I decided to weigh myself before and after training. My before weight training was 2.2 pounds more than my after weight and I drank over 2 liters of fluid over the course of the two hours. Do I need to drink more? We train in an unairconditioned basement, I would guess the temperature is above 85 and the humidity is the only slightly less than outside probably near 90%. The outside temperature today was supposedly 94 degrees F.
For the record, the weights I record in my log are done after training, no shirt but with my Olympic weighlifting shoes on.
Body weight = 240.6 pounds
