-
12/23
Sheiko week 3 day 3
Bench press
Warm up
Bar * 25
135 *25
205 * 5
245 * 4
285 * 3
285 * 3
285 * 3
335 * 2
335 * 2
335 * 2
335 * 2
335 * 2
All rest pause this time.
Squat
135 * 10
225 * 10
290 * 5
345 * 5
405 * 5
405 * 5
495 * 4
495 * 4
495 * 4
495 * 3 lost stance a little
495 * 4
Bench press all rest pause
205 * 6
245 * 6
245 * 6
275 * 6
275 * 6
275 * 6
275 * 6
FB Flys
45 * 10
45 * 10
45 * 10
45 * 10
45 * 10
Seated tricep Ext
100 * 10
100 * 10
100 * 10
100 * 10
100 * 10
DB Hammer Curls
65 * 10
65 * 10
65 * 10
65 * 6
Good Mornings
135 * 10
185 * 10
185 10
185 * 10
185 * 10
Over all a great week and I am planning on finishing week 4 and then going to deload the following week. I will then adjust all my maxes and start over I am truly liking this program and can see some huge differences in over all mass and strength.
Total lifts 334 this week plus an additional 255 accessory lifts. Not too mention going up in all the major lifts, no wonder this has taxed me so much. Lol
----
-
Looks great brother! Cant wait to get on this one! Thanks again JB!
----
-
U will love this. If u like killing urself this is for u. Lol
----
-
You're a sick, sick man, JB. Get after it.
----
-
Great job! Where's the outline to this I need to read up on it. I may just give it a run also?
....and BTW, just where is that slacker Halo at anyways, lol
----
-
WM that routine is sick brother! JB and halo are hitting it hard. I'm gonna get on the sheiko train in two weeks!
----
-
I am in deload mode this week but Sunday I start sheiko round 2! I will post it up here tomorrow. I love the program. MM I will email the template Friday when I get back to work.
----
-
JB, how is that 2nd dose of Sheiko treating you. Solid program, but kicks you in the ass...
----
Tags for this Thread
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules
Bookmarks