Thread: JBs Sheiko Training

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...