Today's workout

DL: 160 kg (352.7 lbs) x 5; 170 kg (374.8 lbs) x 5 x 2, set 1, set 2
Shrugs: 105 kg (231.5 lbs) x 10 x 3
Seated cable rows: 140 lbs x 10 x 3
Static Holds: 108.2 lbs/hand x 20 seconds x 5

Fairly straight forward workout. Belted up on the last set of deadlifts. Hook grip on all deadlifts, regular overhand grip for shrugs. Used the gym's new farmer's walk handles for the static holds. They are 20 lbs each and I added 40 kg (88.2 lbs) to each handle. Fairly happy with how these went. Plan on adding weight to the holds each week after deadlifts. Grip is fairly fried right now.

this log is awesome

any idea how big your forearms are? because they look like hams :jelly:

KP: I had no idea so I just measured my right one for you. Non-flexed it was slightly over 13". This is about 1 hour after my workout.

Friday's Workout

Squat: 170 kg (374.8 lbs) x 3 x 5, set 1, set 2, set 3, set 4, set 5

The Alaska State Fair opened up this weekend. Friday was the USA Weightlifting event and Saturday was the USAPL powerlifting meet. I got to the fair at 0910 and setup everything for the meet (2 warmup platforms, 1 main platform, 2 tents, all of the weights, etc.) with 1 other guy by 1330. Weigh-ins weren't going to be until 1530 so I decided to squat. 2 other guys showed up right when we finished and one decided to squat with me. I was beatup and tired but wanted to get something done. Wanted it to be 5 x 5 but that wasn't going to happen. The other guy did 220 kg (485 lbs) x 2 x 5. He had wanted to go 3 x 5 but he didn't have sets of 3 in him. These squats were done with an OLY bar as the powerlifting stuff was in a Uhaul in the parking lot. Felt like it was going to roll down my back most of the time.

I ended up judging and platform managing the USAW event. I platform managed the USAPL event and setup for that as well. Now I am tired and hurting. I did something to my shoulder and elbow again this weekend. Definitely time to see a DR for it and probably the ART guy cha recommended before. Probably go with ART first and see what happens.

Didn't go to the gym yesterday. Still felt beatup/rundown from the weekend and figured it would be better to rest. I plan on going in tomorrow and deadlifting, I'm just not sure what weight yet. I'm thinking either 175 kg (385.8 lbs) or 180 kg (396.8 lbs).

Today's workout

DL: 180 kg (396.8 lbs) x 5 x 2; set 1, set 2
Static Holds: 120 lbs/hand x 20 sec, x 30 sec, x 25 sec, x 20 sec

Bar got a little out in front of me during the first set. I think the second set looks better all around, except the last rep looks a little hitchy. Static holds were fairly straight forward. 20 seconds felt easy so I figured I would go for a 30 second hold. That was ok, but tired out my grip a bit. 25 and 20 were all that I could do after that. Didn't have time for any other accessories and am prioritizing grip work right now.

Today's workout

Squat: 180 kg (396.8 lbs) x 5 x 3, set 1, set 2, set 3
Bench: 100 kg (220.5 lbs) x 5
Facepulls
Hammer Curls

Was planning on doing 5 x 5 and I think I could have. I got to the gym a bit late and had limited time at the gym. Wanted to do some benching and decided to not do the last 2 sets so I could bench. Bench felt ok. Wanted 3 sets but my shoulder felt tight after the first 100 kg set so I called it good. Overall I'm ok with the workout.

Watched the 2nd set of deads. Looks mad easy. Although deadlifts always look better from that angle.

If we're looking for nits, maybe you're not finishing off with your hips enough. It could be the angle, but it looks like your shoulders are still in front of your hips at the top.

Thanks for the feedback snitch. Hopefully I can video from the side on Wednesday so we can see what is going on. Probably will be focusing on not doing it and won't see it.

Squats looked good. Agree with Snitch...if not just an angle issue w camera.

squats look great

Thanks BPA and kc. I'm happy with how my squats are going. I think I focus on them the most as I like them the most. I moved the bar down a little bit and am trying not to look up like I used to. I think I have been pushing up the bar with my shoulders before this past session. I tried to focus on shoulders back and down and my arm felt fine after them which I am really happy about.

Inspiring stuff; always enjoy reading your log, though I never really feel like I have anything insightful to add.

Thanks for reading Monte. Glad I can inspire with my workouts.

It appears that the gym will be open tomorrow. Think I will squat. Not sure how much yet, leaning towards 185, but may bump up to 190 if I am feeling good. Might also press as I haven't done them in a while. Probably depends on what other plans we have.

As for today: moose chili. Going to make it with my middle daughter as it is her favorite food.

Haven't been to the gym this week. Hopefully I can make it in tomorrow. Wanted to go on Monday, but ended up doing stuff around the house instead. Tuesday my right ankle was killing me (the one that has limited ROM) and I'm not sure why. It is fine now. I also had some family stuff come up that I have been dealing with since Tuesday. Seems like this type of family issue is fairly normal for our family, but the stuff we are going through isn't normal for a normal family. At least work is fairly slow right now and isn't pulling me down too.

Can't guess what you're referring to, but sorry to hear some abnormal normal family stuff is pulling you down.

Nothing a great deadlifter can't pull back up.

Thanks guys. Sorry about being cryptic but it isn't something we need posted on the internet right now. It has to do with our 2 youngest kids and we can't do much to help them, they have to do the work.

Hopefully they do the work and take you as an example. Ain't nuthin' to it but to do it! Yeah budday!

Thank Yugo. I'm hoping they do the work and pull through ok. I give support where I can, but you can't force change. I'll keep plugging along and hopefully they take my example well.

Today's workout

Bench: 105 kg (231.5 lbs) x 3 x 5, set 1, set 2, set 3, set 4, set 5
Squat: 162.5 kg (358.3 lbs) x 5 x 5, set 1, set 2, set 3, set 4, set 5
Bench: 90 kg (198.4 lbs) x 6; x 4

Couldn't video the last bench sets as it was packed. I did shoulder work prior to benching today instead of after due to people benching when I got there. Today's session was supposed to be bench 105 kg x 3 x 5, squat 162.5 kg x 5 x 5, and bench 90 kg x 6 x 4. I called it at the 4th rep on the second set as my triceps were shot by then. Definitely didn't give myself enough rest between all of my bench sets. Learned that lesson again tonight. Got all 5 squat sets done and cleaned up the weights within 25 minutes (figured I would time it to see how long it would take). Not sure if I will time it again and just take as much time as needed.

It will be interesting to see how this works out for me. I have a feeling it will do me some good. Overall my shoulder and elbow felt fantastic tonight. No pain issues throughout the session. Hopefully that will continue.

Before anyone rages about Priscilla walking in front of me during my squats (I think it is the 3rd set), I have told the other lifters that it doesn't bother me having someone walk in front of me when I lift. I personally don't walk in front of others, even if they have told me the same, but I really don't care if someone does it to me.

Today's workout

DL: 172.5 kg (380.3 lbs) x 3 x 4; set 1, set 2, set 3, set 4
Incline Bench: 185 lbs x 3 x 2
Hammer Curls

Not sure what was going on with my left arm today. I felt great on Monday and yesterday. When to move something at work today and my bicep started to bother me. Today at the gym it still felt off. Did my DL sets and moved on to my planned incline bench sets. Really started to bother me after my second set so I called my whole workout there. Was supposed to do 2 more sets then go back and do some block pulls. Decided I should just try and get some blood flowing in my bicep with some low weight, high rep hammer curls. For the next few workouts I think I will concentrate on back, shoulder, and bicep work instead of the bench work that is planned. Not sure my body is ready for high volume bench stuff right now. Now that I am back at home my bicep feels tired, but ok. Outside of my elbow is bothering me, but I think that is because my tricep is tight.

Post video editing thought: Looks like I may have been bending my left arm a bit deadlifting. I wonder if I have a tendency of doing that during my deadlifts. Probably another way I am screwing up my elbow/bicep. I will try and video from the front again next time and see if it bends again.

My left arm feels fine this morning. I am wondering if incline bench (and possibly overhead press) is causing impingement issues in my shoulder that trigger my elbow issue. I know my arm started bothering me before incline bench, but incline is where it really started hurting. I may try to bench on Saturday and see how my arm is doing. I will still focus on working my back and shoulder during my workouts.

Today's workout

Squat: 172.5 kg (380.3 lbs) x 3 x 5, set 1, set 2, set 3, set 4, set 5
Bench: 97.5 kg (215 lbs) x 3 x 2 set 1, set 2; 105 kg (231.5 lbs) x 2 x 2 set 1, set 2; 97.5 kg (215 lbs) x 3 x 2, set 3, set 4
Facepulls
Hammer Curls

The Shieko program is setup to bench first today and then squat. I decided to squat first in case my arm hurt during bench and needed to call it a day. Squats were fairly easy. Took my time during bench. Today was a pyramid day and I benched a lot. I will write all of the sets out below but am counting the 3 heavier sets where I had more than 1 set as the workout. Those are the only ones I videoed. All benches felt fairly stable, strong, and overall good. I didn't feel any impingement issues today. I plan on benching as the program calls for, but removing any incline or overhead pressing in the near future.

When I started this program I decided to setup for bench a little differently. I used to push myself into position by pushing off the uprights. Since I started Sheiko I am pulling myself into position using the bar. I think I get into a more solid position this way and will continue doing this. I also lowered the uprights by 1 pin to try and help keep my shoulders down the whole time. Not sure if it is helping, but I am feeling a lot better benching using this setup. Hopefully I will make some good progress on this program with bench.

Whole bench workout:

70 kg x 7, 77.5 kg x 6, 82.5 kg x 5, 90 kg x 4, 97.5 kg x 3 x 3, 105 kg x 2 x 2, 97.5 kg x 3 x 2, 90 kg x 4, 82.5 kg x 6, 77.5 kg x 8, 70 kg x 10