JB's 5 month prep with sheiko

[jandj0821]

Sunday 29

Flat Bench @ 1RM of 500

Bar * 30
135 * 25
225 * 10

315 * 5
375 * 5
425 * 5

Incline bench
225 * 8 Rest Pause
275 * 8
295 * 8
295 * 8

Wide Grip Pull Down
225 * 8
225 * 8
225 * 8
225 * 8

Floor Press + 95 lbs Chains
225 * 8
225 * 8
245 * 8
245 * 6

Skull Crushers W/ Chains (95lb)
Bar * 10
75 * 10
75 * 10
75 * 10

DB Ext
105 * 10
105 * 10
105 * 10

DB 1-arm Standing Press
55 * 10
55 * 10
55 * 10

Overall a great workout. Not what I wanted but did good IMO. Bench was a little heavy but over did it a little on Thursday. Atleast now I will have a little break in between bench on this program. I will be doing a speed bench with bands or chains on Wednesdays with Standing OHPs.

 

[Halo]

Great job bro! Sling shot? Did you complete the Sheiko run or just adjusting in preps for the Flat program?

 

[jandj0821]

Shit yeah sling shot on last set. Forgot about that. Oxygen still coming back. Lol. Shirt will be here this week and I had to go back to 5/3/1 in prep for flats program!

 

[tbrowne]

how long did it take you to get to 500lb. your a BEAST.

 

[BrotherIron]

funny u ask. I never tried sumo since I started doing widestance squats! The last time It killed my groin. Since I have been doing WS squats it's probably good to go. Getting ready to go knock out chest today day 1 of 5/3/1.

You should give it a try b/c it'll reduce the ROM of the bar significantly. That'll allow you to generate more power to lift more weight.

 

[jandj0821]

I got deads tomorrow so I will give it a shot and see. Hopefully it will go good since I have been doing the wide stance squats.

 

[BrotherIron]

I got deads tomorrow so I will give it a shot and see. Hopefully it will go good since I have been doing the wide stance squats.

And you don't have to go super wide. You can do them like SS does which is Ed Coan style's of pulling (a semi sumo).

 

[jandj0821]

Cool, I will google a video of it. Thanks for all your help BI.

 

[BrotherIron]

Cool, I will google a video of it. Thanks for all your help BI.

Anytime. He pulled both ways but his sumo surpassed his conventional. He pulled 901lbs @ 220lb with his semi sumo. I believe he pulled 865lbs (around there) in his conventional and at a heavier weight.

 

[jandj0821]

Gonna try tomorrow buddy. All out big day

 

[jandj0821]

Today was a rough day. Trying to get my month closed out strong and too much other shit on my mind. Needless to say my head wasnt at the gym with me.

Deads

135 * 10
225 * 10

315 * 5
375 * 5
425 * 5

Rolled in and rolled out.

 

[PillarofBalance]

Wow must have been a tough day. Hope you have a chance to breathe and clear your head bro.