Back to Basics

[deadshot138]

Been back doing Sheiko for a week or two now but I'm not logging all that. Starting with today:

Squat: 405lbs 4 sets of 3

Bench press: 335lbs 4 sets of 2

Dips: 5 sets of 6

Assisted pull ups: 5 sets of 6

Seated good mornings: 225lbs 3 sets of 8, 8, 16. Probably sandbagged these, could have gone heavier.

 

[deadshot138]

Sick but took some ibuprofen and NO Xplode and got after it anyway.

Deficit deadlifts standing in a 2 inch thick Olympic plate: 405lbs 4 sets of 2

Bench press: 325lbs 2 sets of 2, 345lbs 2 sets of 1, 325lbs another 2 sets of 2

Deadlifts off two inch EVA foam blocks: 455lbs 4 sets of 3

Single arm cable crossover with spud inc pulley: 50lbs 4 sets of 8 each arm. Way more humbling than dumbbell flyes where I can use double the weight.

 

[deadshot138]

30 mins on the air bike, mostly legs only, 45-50rpms for 30 mins. The new pad did not help one bit lol

 

[deadshot138]

20 mins on the air bike, 45rpm throughout. Went by quickly but this was basically active recovery. Tried doing some club stuff earlier but my callouses are torn from the deadlifts so that was super uncomfortable and dangerous.

 

[deadshot138]

Bench press:

325lbs 4 sets of 2

275lbs 4 sets of 6

Squat:

4 sets of 4 with 425lbs

One arm cable row:

100lbs 5 sets of 6

Roman chair extension

Unweighted 4 sets of 8

The last set of squats completely destroyed my boxers lol

 

[deadshot138]

Started advanced small load as it's 4 days a week and I've been doing the 3 day program twice a week anyhow

Squats:

405lbs 4 sets of 2

Bench press:

355lbs 2 sets of 2, 335lbs 2 sets of 4

Close grip Larsen press:

225lbs 5 sets of 8

Seated cable high row thingy:

170ishlbs 5 sets of 8 this was really hard to set up with the pulley system but I focused on quality stretch and contraction

Seated good morning:

225lbs 3 sets of 10 really worked on getting my titties to the bench to get the full benefit of the exercise

 

[deadshot138]

Paused deadlifts

425lbs 4 sets of 2

Bench press:

325lbs 4 sets of 2

Two hand overhead tricep extension:

32kg kettlebell 5 sets of 6

Belt squat+band leg extension superset:

315lbs belt squat+heavy band extensions 5 sets of 6

Back extensions:

90lbs 1 set of 8, set of 8 unweighted, set of 16 unweighted

 

[Fahcough]

Calluses had time to heal. Giddie up back on the horse