RxP 5x5 and a little Sheiko to boot...

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  1. It's Sheiko 31 time....


    last night was my first Sheiko 31 workout... Phuck!!!!!


    Bench 5x1@185 4x1@215 3x2@255 3x2@290 2x4@305
    Squat 5x1@295 5x2@350 2,4,6,8,7,5,3x1@405
    Bench 6x1@185 6x2@215 6x4@235
    DB flies 10x5@35
    GMs 5x5@185/235/285/235/185


    there was supposed to be a second squat series after the flies, but that pyramid at 405 killed me, i couldnt do one extra squat (and i tried). I also had a crappy spotter for my last bench set at 305, he didnt let me struggle the last rep and pulled the bar out of my hands. But I was nonetheless pleasantly surprised at my bench performance....

    I also toned down the GMs, my lower back was really acting up, again thanks to that 405 squat pyramid.


  2. DL to knees 4x1@275 4x2@335 4x4@385
    Bench 5x1@185 5x1@215 4x2@255 3x2@270 2x2@290 1x2@310 2x2@290 3x2@270 4x1@250 6x1@235 8x1@215 10x1@200 12x1@185
    DB flies 10x5@25/30/35/40/45
    Deficit DL 5x1@335 4x1@385 3x2@445 1x2@495
    Weighted Situps 10x3@25/35/45


    one heck of a bench pyramid today, but I was able to complete it. for the second DL series i wore my straps, mainly because I was on a rack and the metal on metal banging would cause major vibration pain. the lst set was sequesnce was supposed to be 2x4@495, but i was only able to do two sets of 1 rep.
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  3. Squat 5x1@295 4x1@350 3x2@405 3x2@465 2x3@495
    Bench 5x1@185 4x2@215 3x2@255 2x6@290
    Dip 6x5@bw/30/60/90/90
    Squat 4x1@315 4x1@375 2x2@435


    skipped French press and seated GMs, my back was starting to hurt and the dips were more than enough tri work....

    tried something different today, wore a squat suit for the first time for the second squat series. i really wanted to try the second series, but my legs had very little left, so i donned a squat suit and worked the series with the straps off. it actually felt really good on the hips and thighs- I still couldn't do the whole series, did 2x2@495 instead of 4x4.

    My recovery is worth noting: i have done sheiko before so I had an idea what to expect, both in and out of the gym. My recovery this time around is almost shocking to me, very little muscle soreness, i can actually handle flights of stairs with little discomfort.... I attribute this to a combination of HMB and OKG, which i have never dosed before. I am taking 6-8grams of HMB a day, with 3grams PWO, and dosing 8caps of Universal's OKG pwo only. I really think it has made a difference....

  4. hmb? okg?
    SFW and GFH

  5. yep, its the only new thing I have added to my line-up, and the recovery effect has been dramatic.

  6. Bench 5x1@185 4x1@215 3x2@255 2x2@290 1x3@325
    Squat 5x1@295 4x1@355 3x2@405 2x5@465
    Bench 5x1@200 5x1@235 5x4@275
    Leg press 6x5@8/10/12/13/14 (# of 45 plates)
    GM 5x5@185/235/285/305/305


    good workout, i wish there was a way it wouldn't take 3hrs to complete....

  7. Quote Originally Posted by rxp1997 View Post
    Bench 5x1@185 4x1@215 3x2@255 2x2@290 1x3@325
    Squat 5x1@295 4x1@355 3x2@405 2x5@465
    Bench 5x1@200 5x1@235 5x4@275
    Leg press 6x5@8/10/12/13/14 (# of 45 plates)
    GM 5x5@185/235/285/305/305


    good workout, i wish there was a way it wouldn't take 3hrs to complete....
    I know the feeling man... the only problem with sheiko is the length and then sooner or later you get tired of doing the same lifts over and over again.
    SFW and GFH

  8. my next run I plan on changing a few things. on the days I lift twice I want to modify the 2nd series, like on bench do board work or floor press, and on squat do box squats. I also want to scrap db flies all together and replace them with facepulls, db snatches and halbert rolls; and maybe replace dips with a more bench-specific triceps movement, and add heavy shrugs on DL day.

  9. Quote Originally Posted by rxp1997 View Post
    my next run I plan on changing a few things. on the days I lift twice I want to modify the 2nd series, like on bench do board work or floor press, and on squat do box squats. I also want to scrap db flies all together and replace them with facepulls, db snatches and halbert rolls; and maybe replace dips with a more bench-specific triceps movement, and add heavy shrugs on DL day.
    ahhh my sheiko routines (the psu modified ones) include board presses and shirted work but yours looks to be an interesting run.
    SFW and GFH

  10. Deficit DL 3x1@275 3x2@335 3x4@355
    Bench press 6x1@185 5x1@215 4x2@255 3x2@270 2x2@290 2x2@305 3x1@270 5x1@235 7x1@205
    DB flies 10x5@30/35/40/45/45
    DL 3x1@315 3x2@355 3x2@415 1x4@465
    Weighted Abs 10x4@45/50/55/55


    my DL is feeling really sucky, I dont feel like its getting better. the second dl round was supposed to be a 2x4 sequence, but the pain on my palms limited me to a 1x4. on the plus side, my bench is really rocking, my confidence at handling weights over 315 is becoming really solid.
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  11. Squat
    • 5x1@295
    • 4x1@355
    • 3x2@405
    • 2x2@465
    • 2x2@495 1x1@495

    Incline Bench
    • 4x6@185/205/225/235/245/225

    Squat
    • 5x1@295

    • 5x1@355

    • 5x4@375

    SkullKrushers
    • 10x5@85/95/105/115/115

    Back raises
    • 10x4@10/15/bw/bw



    Used the squat suit again for the second squat series, straps down. the back pumps were pretty intense by the time I was done, it was hard to even complete the back raises at bodyweight.
  

  
 

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