Perm's Shiekoin it up (Shieko 37 and 29 training log)
- Thread starter permanabol
- Start date
permanabol
Member
Last day of Sheiko 29 6/11
Weight in gym: 204
I have no Idea how those people workout at 7 am but it was brutal
% reps sets weight
Squat
50% 5 1 220
60% 4 1 265
70% 3 2 310
80% 3 6 352 (belt on last 2 sets)
Bench press
50% 6 1 140
60% 5 1 165
70% 4 2 195
80% 3 2 220
85% 2 2 235
80% 3 2 220
70% 4 1 195
60% 6 1 165
50% 8 1 140
Dumbbell fly 30x5x10
Good morning 135x5x5
Abs 3x10
Weight in gym: 204
I have no Idea how those people workout at 7 am but it was brutal
% reps sets weight
Squat
50% 5 1 220
60% 4 1 265
70% 3 2 310
80% 3 6 352 (belt on last 2 sets)
Bench press
50% 6 1 140
60% 5 1 165
70% 4 2 195
80% 3 2 220
85% 2 2 235
80% 3 2 220
70% 4 1 195
60% 6 1 165
50% 8 1 140
Dumbbell fly 30x5x10
Good morning 135x5x5
Abs 3x10
permanabol
Member
max day
Pretty ****ty day IMO
Squat 450 460 buried me only 10 pound pr
Bench 270 275 280 285 so 20 pound pr very happy with this.
Deadlift went down couldn't budge 495 when I got it up past my knees last time.... :damnit:
Going to Norway for 10 days soon. So hoping to rest up and when I get back do madcow intermediate 5x5 for a while and then Start to run Sheiko again only smart.
By smart I mean to not do a program then max out. I will link 2 programs together and have a competition phase to build up and get ready to max out so this doesn't happen again.
Have videos of squat and deadlift, but not for bench. not sure if I will put those up.
Pretty ****ty day IMO
Squat 450 460 buried me only 10 pound pr
Bench 270 275 280 285 so 20 pound pr very happy with this.
Deadlift went down couldn't budge 495 when I got it up past my knees last time.... :damnit:
Going to Norway for 10 days soon. So hoping to rest up and when I get back do madcow intermediate 5x5 for a while and then Start to run Sheiko again only smart.
By smart I mean to not do a program then max out. I will link 2 programs together and have a competition phase to build up and get ready to max out so this doesn't happen again.
Have videos of squat and deadlift, but not for bench. not sure if I will put those up.
Inarius
Well-known member
put em up. I'm still following along. Just been pretty busy lately. Post the vids.
permanabol
Member
aye I'm gunna also work on my deadlift form pretty sure it's still terrible. Vids will be up late tonight or tomorrow
SilentBob187
Well-known member
Enjoy your trip man. Sorry I haven't been around too much lately. Numbers are still looking real impressive, especially at ~205lb
And for the record:
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Yes I do. That's the motherland right there. :fing02: