JB's 5 month prep with sheiko

[jandj0821]

January 10, 2012

Sheiko Round 2-1 day 2

Def Dead Lifts

240 * 5
285 * 4
285 * 4
335 * 3
335 * 3
365 * 3
365 * 3
365 * 3
365 * 3
365 * 3

Incline Bench

275 * 4
315 * 4
315 * 4
315 * 4
315 * 2

Rack Pulls
240 * 5
285 * 5
285 * 5
335 * 4
335 * 4
405 * 3
405 * 3
405 * 3
405 * 3

BW lunges

BW * 10
BW * 10
BW * 10
BW * 10

Overall a decent day but not the greatest. rough night sleep last night...Kept the straps off of all the sets of deads and rack pulls up to the last 3 sets . kinda happy about that. grip is getting better.

 

[PillarofBalance]

LIGHT WEIGHT!!!!

Those lunges at the end were torture...

 

[jandj0821]

LIGHT WEIGHT!!!!

Those lunges at the end were torture...

LIGHT WEIGHT maybe but not a few sets. Lunges are a bitch end or beggining. I was just tired the whole workout.

 

[BrotherIron]

Yes, yes you will. BTW...you lift in Chucks or Oly lifting shoes. I never did...but I will tell you with wraps, the right shoes and a belt can make world of difference. Not to mention lifting out of a mono. Don't have to worry about walking shit out.

That's what I have to do, buy a good belt. I'm lifting with a shit belt right now but I'll switch it out in a month or 2. I have to man up and try the monolift. I hate how it's in the middle of the gym where everyone can watch exp since Curtis and his crew will be there.

 

[AllTheWay]

i have this little machine thing that one hooks up to a battery and it will give you a bit of a shock, wake you right up. let me know if you would care to borrow it )

nice job JB! im up for deads and racks thursday! i hope i can do as well as you, i struggled last week but have my diet thing going a bit better for me this week so im keeping my fingers crossed for a great workout!

 

[jandj0821]

Thats why i went out and got an inzer lever belt. love the thing. Suck it up BI! Get in the lift brother

 

[jandj0821]

i have this little machine thing that one hooks up to a battery and it will give you a bit of a shock, wake you right up. let me know if you would care to borrow it )

nice job JB! im up for deads and racks thursday! i hope i can do as well as you, i struggled last week but have my diet thing going a bit better for me this week so im keeping my fingers crossed for a great workout!

LMAO!! you will do fine you are a machine as always. Just gotta do it

 

[Halo]

Nice work JB, you gotta love the Lunges at the end they are the evil icing on the cake.

 

[PillarofBalance]

LIGHT WEIGHT maybe but not a few sets. Lunges are a bitch end or beggining. I was just tired the whole workout.

When I said Light Weight I was thinking about this Ronnie Coleman yeah buddy!, light weight! - YouTube

 

[jandj0821]

Lol yeah that's what my buddy yelled on Sunday at my squats. I thought that but thats my worse lift

 

[jandj0821]

Nice work JB, you gotta love the Lunges at the end they are the evil icing on the cake.

Problem with that comment is I like cae with icing but not the lunges. They are a killer on my knees. That's why I will never use weights. I use them as a stretching tool.

Just glad I'm not working out today. Im looking forward to a great workout tomorrow. It's the crazy 16 sets of bench in one session followed by squats. Lol

 

[jandj0821]

January 12

Sheiko Round 2 -1 day 3

Flat Bench

Bar * 30
135 * 15

225 * 6
245 * 5
275 * 4
295 * 3
295 * 3
315 * 3
315 * 3
365 * 2
365 * 2
315 * 3
315 * 3
295 * 3
295 * 3
275 * 7
245 * 8
225 * 10

Squat

Bar * 10
135 * 10
225 * 10
315 * 5
365 * 5
405 * 5
405 * 5
495 * 3
495 * 3
495 * 3

static holds! Lowered the pins 3 inches below chest as a starting point.
775 * 4 with 10 sec holds at the top.
775 * 4 with 10 sec holds

DB Flys
45 * 10
45 * 10
45 * 10
45 * 10
45 * 10

BB Skull Crushers
135 * 8
135 * 8
135 * 8
135 * 8
135 * 8

Hammer curls
65 * 8
65 * 8
65 * 8
65 * 8

Overall a great workout. Was pretty happy with everything just looking forward to my next 2 day break. Sunday starts week 2