
Thanks Chris. Prepping my body to give Sheiko another run here soon once life stabilizes a bit.
Today
Squat
Bar
165
230
290
355 belt
425 x 3. belt
290 x 8
Bench
90
125
160
195
235 x 3
160 x 8. 1/2 thumb from smooth
Row
85
115
145
180
215 x 3
145 x 8

Yesterday
5 reps. Pauses on bench.
Squat
Bar x 2 sets. Pretty tight
170
235
300. Added the belt on this set today
360
425
Bench
95
130
165
200
235
Row
85
120
150
185
215
3 sets of abs. Think I'll finish up this week and then deload over Christmas.

Training looking good brother. Nice and consistent.

Gotta be Mark to make any headway. Just keep pushing forward.
Tonight
5 reps all sets
Squat
Bar x 2
170
235
300 x 2
Incline
120
150
185
215
Deads
265
340
410
485. Chalk. HaHa
Abs
2 sets

Sheiko is the devil, but props on getting ready to enjoy that brutality. When I come back I plan to do straight or modified Sheiko myself, buddy of mine has been having incredible results.

Sheiko!!! I've thought about, just not sure if I'm ready for the workload, lol.

Brian, it seems how you are training now is working out really good for you.
Kevin, I did 29, 37, and a block of 3/5/1 last fall. It was by far the strongest I have felt during training. Will be interesting to see how it goes. I certainly don't mind a lotto bit more time in the gym during the winter months.
Last night
Squat
Bar x 2
170
235
300
360
435 x 3
300 x 8
Bench
95
130
165
200
245 x 3
165 x 8
Row
85
120
150
185
220 x 3
150 x 8
That's a wrap until after Christmas. A few deload workouts next week, but not going to log them.

Little, not lotto. Haha. Don't feel like scrolling through on my phone

Oof, Sheiko lol. Do you have any planned meets coming up?

Thinking maybe April. Will see how this goes. Last time through it worked out good and that was during flag football season. One week in and going strong. Lowballed my maxes for now.
12/29
Bench 2 count pause
140 x 5
165 x 4 x 2
195 x 3 x 2
205 x 3 x 5
Squat
240 x 5
290 x 5 x 2 belt
335 x 5 x 5 belt
Bench Thumb from smooth, tng
140 x 5
165 x 5
195 x 4 x 4
DB Fly
20's x 10 x 5
Good Morning
135 x 5 x 5
Easing into the assistance work.

12/31
Deadlift to Knee
275 x 3
325 x 3 x 2
380 x 3 x 2
410 x 3 x 4
Incline found my best grip on this is actually middle finger on ring. Closer grips strain my shoulders and biceps actually
175 x 6 x 4
BW Dips
5 x 5
Deadlift from box
300 x 4
355 x 4
410 x 4 x 2
465 x 3 x 2
Lunges had to unrack from the incline and clean up. These are always a guess, so started real light
bar x 5 x 2
65 x 5 x 2
85 x 5
Hanging Leg Raise
3 x 10

1/2/14
Bench 2 count pause to the heaviest set, thumb from smooth tng on the way back down
140 x 5
165 x 5
195 x 4
205 x 3 x 2
220 x 2 x 2
205 x 3 x 2
195 x 4
165 x 6
140 x 8
DB Fly
20's x 10 x 5
Squat
240 x 5
290 x 4 x 2
335 x 3 x 2 belt
360 x 3 x 5 belt
Seated GM
65 x 5 x 2
85 x 5 x 2
105 x 5

Good one yesterday.
Squat
240 x 5
290 x 4
335 x 3 x 2. Belt
385 x 2 x 5. Belt
Bench. Usual pausing
140 x 5
165 x 4
195 x 3 x 2
220 x 3 x 5
DB Fly
25's x 10 x 5
Push up
5 sets of 10
Front Squat
215 x 3 x 2
260 x 2
225 x 2 x 5
Had trouble holding the 260. Was supposed to be 260 x 3 x 2 and 290 x 2 x 4. Called an audible.
Good Morning
145 x 5 x 5

1/7/14
Deadlift to knee
275 x 3
380 x 3 x 2
410 x 2 x 4
Bench used a thumb from the smooth grip with touch and go. Did some extended pauses on the last reps of a few sets
140 x 6
165 x 6 x 2
180 x 6 x 4
Fly
25's x 10 x 5
Deadlift from box
300 x 4
355 x 4
410 x 4 x 2
435 x 4 x 4
Lunge
65 x 5 x 2
85 x 5 x 2
105 x 5

1/9/14
Squat
240 x 5
290 x 5
335 x 3 x 2
385 x 2 x 5 belt
Bench. 2 count pause on the way up. TNG thumb from smooth once the weights started going back down. Extended pauses on the last reps of those sets
140 x 5
165 x 4
195 x 3 x 2
220 x 2 x 2
205 x 3
180 x 5
150 x 7
Flies
25's x 10 x 5
Squats. Belt for all sets
240 x 5
290 x 5 x 2
335 x 4 x 4
Good Morning
145 x 5 x 5

Good one this morning.
Squat
265 x 5
310 x 4
360 x 3 x 2 belt
410 x 2 x 4 belt
Bench
Extended pauses
140 x 5
165 x 4
195 x 3 x 2
220 x 3 x 6. Paused the first 3 sets. Moved the grip in for tng the last 3 sets.
Fly
30's x 10 x 5
Push up
5 sets of 10
Squats
All belted
240 x 3
290 x 3
335 x 3
385 x 3 x 4
Good Morning
150 x 5 x 5

Last night
Deficit deads
275 x 3
325 x 3 x 2
355 x 3 x 4
Bench
Extended pause
140 x 5
165 x 4
195 x 3 x 2
220 x 2 x 3
235 x 2 x 2
Tng thumb from smooth
220 x 3 x 2
Flies
30's x 10 x 5
Deadlift from boxes
Belt for all these sets
335 x 4
280 x 4
435 x 3 x 2
490 x 2 x 3
Lunge
70 x 5 x 2
90 x 5 x 2
110 x 5

Looking real good so far.

So far, so good Brian.
Tonight.
Squat. Belted all sets
240 x 5
290 x 4
335 x 3 x 2
380 x 3 x 6
Bench
140 x 5
165 x 4
195 x 3 x 2
220 x 3 x 7. First 4 sets paused. Last 3 tng thumb from smooth.
Fly
30's x 10 x 5
OH Press
115 x 4 x 2
125 x 4 x 2
145 x 4
Good Morning
150 x 5 x 5

Good looking session Joey.

Thanks dude.
1/19
Squats. Belted all sets
240 x 5
290 x 4
335 x 3 x 2
385 x 3 x 5
Bench. Did tng thumb from smooth
150 x 5
180 x 5
205 x 4 x 5
Fly
35's x 10 x 5
Dips
BW x 8 x 5
Front squat
175 x 5 x 2
205 x 4 x 2
225 x 3 x 3
Good Morning
155 x 5 x 5

1/21
Bench. Paused
140 x 5
165 x 4
195 x 3 x 2
220 x 3 x 2
235 x 2 x 3
Deadlift
275 x 3
325 x 3
380 x 3 x 2
425 x 3 x 2
465 x 2 x 3
425 x 2 x 3
Bench. TNG thumb from smooth
140 x 5
165 x 5
195 x 5 x 4
Fly
35's x 10 x 5

Finished up 29 tonight. On to 37 Sunday.
Squats. Belt all sets
240 x 5
290 x 4
335 x 3 x 2
385 x 3 x 6
Bench. Pauses working up. Thumb from smooth tng on the way back down.
140 x 6
165 x 5
195 x 4 x 4
220 x 3 x 2
235 x 2 x 2
220 x 3 x 2
195 x 5
165 x 6
140 x 8
Fly
35's x 10 x 5
Dip
5 sets of 8
Subbed seated good mornings to sumo stance
105 x 5 x 2
120 x 5 x 2
135 x 5
Abs
3 sets of 10

Today
Bench
140 x 5
165 x 4 x 2
195 x 3 x 2
205 x 3 x 5
Squat
240 x 5
290 x 5 x 2
335 x 5 x 5
Fly
30's x 5
35's x 5 x 2
40's x 5 x 2
Bench thumb from smooth
140 x 6
165 x 6 x 2
180 x 6 x 2
Good Morning
140x 5 x 2
150 x 5 x 2
160 x 5

Man, I have a bunch of updates. Will have to get them in this week. Lots of shoveling tonight for Gpp. Haha