Watching too much **** on my phone while in bed ****ed with my sleep; my belated New Year's resolution is to only listen to stuff when I'm in bed.

It's an on again/off again problem I have, and I'm not really sure what it's from. Generally if I get my feet set correctly initially and concentrate on even foot pressure, it's not an issue, but I guess I messed up here. I just checked the other two sets I video'd, and it's there as well, but not as pronounced. I guess I need to start setting up with my left foot a bit further back initially?

1/6: Sheilfko C2W1D2

A
Deficit DL: wu, 225x3, 255x3x2, 295x2x4 (2 minutes)

B
Incline Bench: wu, 175x4x5 (2 minutes)
Lying Reverse DB Flies: 4x10

C
SS Bench: wu, 245x3x5 (2 minutes)
Lat Pulldown: 5x12

D
Dips: wu, bw+65x6x5 (2 minutes)
DB Hammer Curls: 30sx10x4

E
OHP: wu, 95x10x3, 95x7x1 (2 minutes)
Preacher EZ Curl: 4x10

Pretty snappy day -- shade under 80 minutes total. Bumped up the slingshot bench weight again, and it felt pretty smooth -- I'm not exactly trying to turn the dial to 11, but being able to keep LsRPE around 8-8.5 while increasing weight is pretty k.

1/7: Sheilfko C2W1D3

DL: wu, 225x3, 255x3, 295x3x2, 335x3x2, 355x2x4 (2.5 minutes)

Comp Bench: wu, 155x5, 175x4, 205x3x2, 230x2x5 (2 minutes)

Front Squat: wu, 175x4x5 (2.5 minutes)

Low Incline Cable Flys: 5x10 (1 minute)

Back Extension: bw+45x8x4 (1.5 minutes)

Alright day; everything felt a bit slow. I'm not sure if that was because this is one of the (relatively) heavier days I've had in a while so I was actually fatigued, or just unused to the intensity. Regardless, got through it. Tried some brief front rack mobilization and noped the **** out of it.

Tried DL with a belt for a few work sets, and didn't really love it. Probably just going to stick to beltless for now.

1/9: Sheilfko C2W1D4

A
Squat: wu, 175x5, 205x4, 240x3x2, 275x3x5 (2.5 minutes)
NG Chins: bw x7x8

B
Comp Bench: wu, 135x5, 165x4, 190x3x2, 215x3x6 (2 minutes)
Facepulls: 8x15

C
Squat: 190x5, 225x4, 260x4x4 (2.5 minutes)

D
CG Bench: 150x10x5 (2 minutes)
EZ Curl: 75x8x4

E
OHP: wu, 95x8x3 (2 minutes)
Zottman Curls: 3x10

Pretty draining; got it done in a shade under 100 minutes. Squat felt good, even though today was tiring.

1/10: Sheilfko C2W1D5

DL to knees: wu, 225x3, 255x3, 295x3x2, 335x2x5 (2 minutes)

Comp Bench: wu, 155x5, 175x5, 205x4x5 (2 minutes)

SS Bench: wu, 245x3x5 (2 minutes)

RDLs: wu, 275x4x4 (2 minutes)

Leg Press: wu, 4.5 plates x4x5 (1.5 minutes)

Z Press: 65x8x3

90 minutes on the dot.

Subbed out rack pulls for RDLs, mostly because I'm not really sure I'm capable of keeping my back extended while doing rack pulls, and they're pretty stressful as programmed. Everything else was fine; tried out Z Press, but my poor hamstring flexibility doesn't allow me to completely extend my legs while sitting up straight. Felt ok otherwise, though.

1/12: Sheilfko C2W2D1

A
Comp Bench: wu, 135x5, 165x4, 190x3x2, 215x2x2, 245x1x3 (2 minutes)
NG Chins: bw x7x8

B
Squat: wu, 175x5, 205x4, 245x3x2, 275x2x5 (2.5 minutes)
Facepulls: 8x15

Comp Bench: wu, 155x5, 175x4, 205x3, 230x2x4 (2 minutes)

Good Mornings: 185x5x5 (2 minutes)

Low Incline Cable Flies: 5x10 (1 minute)

80 minutes. Left scap still spasming/cramping during bench/squats/facepulls. Fine during chins, though.

Bench was pretty smooth.

1/13: Sheilfko C2W2D2

Deficit DL: wu, 225x3, 275x2x2, 315x1x5 (2 minutes)

DB Hammer Curls: 30x11x4 (1.5 minutes)

Incline Bench: wu, 175x4x6 (2 minutes)

SS Bench: wu, 250x3x5 (2 minutes)

Dips: x6, +35x4, +70x6x5 (2 minutes)

OHP: wu, 105x4x8 (2 minutes)
Bayesian Curl: 4x12

85 minutes.

Shoveled for a fair bit this morning, then played an hour+ of snow football with the minis. Elbows were feeling a bit sore this morning, so I was planning on postponing today's session and watching football; with the first game being a blowout, I decided to sack up and go.

DL and incline were pretty solid, but slingshot moved a bit slower than I'd hoped, but it was a volume PR so whatever. Dips are a recent volume high as well, some decent results at least.

Then I played another half hour of snow football after getting back.

1/14: Sheilfko C2W2D3

DL: wu, 225x3, 255x3, 295x3x2, 335x2x2, 385x1x3 (3 minutes)

Comp Bench: wu, 135x5, 165x5, 190x3x2, 215x3x5 (2 minutes)
Facepulls: 8x12

RDLs: wu, 255x4x4 (2 minutes)

Cable Crossovers: 6x12 (1 minute)

Good Mornings: wu, 135x8x4 (2 minutes)

85 minutes.

Maybe a bit fatigued today, but overall pretty k. The last two 385 singles got a bit out in front of me and were harder than they should have been, but other than that no issues. I was scheduled for 380, but 385 is easier to load so whatever. These are the heaviest pulls of this cycle, and my heaviest in a while, so I'm a bit out of practice pulling weights that my brain tells me should be heavy.

Everything else pretty k, though I'm excited for having a rest day tomorrow. Might go walk on the treadmill for half an hour or something, though.

what kind of %s we working with here

Generally between 75-90% of my training maxes is where the majority of the volume is, although 90% is pretty rare in this block (squat 340, comp bench 270, DL 420).

damn thought I was approaching monte bench territory (or rather, monte was approaching KC bench territory). Soon.

Certainly a better chance of your upper body lifts catching up than my lower body lifts catching up.

1/15: 30 min/2.0 mi on the treadmill

1/16: Sheilfko C2W2D4

A
Squat: wu, 175x5, 205x4, 245x3x2, 275x2x2, 315x1x3, 275x2x2 (3 minutes)
NG Chins: bw x7x8

B
Bench: wu, 135x5, 165x4, 190x3x2, 215x2x6 (2 minutes)
Facepulls: 8x15

SS Bench: wu, 260x2x6 (2 minutes)

Low Incline Cable Curls: 5x10 (1 minute)

C
OHP: wu, 105x8x3 (2 minutes)
EZ Curl: 65x10x4

95 minutes. Squats felt good; been a minute since I've had three wheels on my back, so nice to get back there. COACH FAKE BUSTO said the first rep was a bit hesitant but otherwise fine, and that the last two were good, so I'll take it. Bench volume this week is pretty high, but everything today was pretty easily doable.

You really are a model of gym efficiency. I think if I can do about 75% of what you do in 90 min, I'll be a happy man.

True, it's a good amount of work for 95mins. The minutes between brackets is the rest time between sets?

Also this ^, even with the camera angle not being in your favor

Thanks bros.

Syn,

Yes, that's rest time between sets - it's typically 2 minutes for upper body lifts and 2.5 for lower body, but the relative intensity this week for lower body is a bit higher, so I upped it up 3 minutes for those. I set the timer on my phone for 110 or 140 seconds or whatever and then hit the button as soon as possible after I rack the bar. Then I do whatever superset is indicated during the rest period (if a superset is indicated), and get back under the bar with about 20-25 seconds left in the timer and start getting set up.

It was rough at first, but I'm used to it now. Plus the relative intensity in this phase of the Sheiko program is pretty low, so it wasn't that tough of a transition to this program.

1/17: Sheilfko C2W2D5

DL: wu, 225x3, 275x3, 315x3x2, 355x2x5 (2 minutes)

Comp Bench: wu, 155x5, 175x5, 205x4x5 (2 minutes)

CG Bench: wu, 150x10x5 (2 minutes)

RDLs: wu, 255x4x4 (2 minutes)

Good Mornings: wu, 185x5x5 (2 minutes)

80 minutes. DLs felt slow but looked decent. Upper body work was fine. Probably going to drop the weight on the GMs for all rep ranges; not sure why I'm overreaching on an assistance movement.

Because you are a straight up Beast and it can't be helped.

floppy,

Appreciated, but eh. Just an old guy trying to be marginally less weak and look half decent.

1/19: Sheilfko C2W3D1

A
Squat: wu, 195x5, 225x4, 265x3x2, 295x2x5 (2.5 minutes)
NG Chins: bw x7x8

B
Comp Bench: wu, 135x5, 165x4, 190x3x2, 215x3x6 (2 minutes)
Facepulls: 8x15

C
Squat: wu, 175x5, 205x4, 245x3, 275x3x4 (2.5 minutes)
Low Incline Cable Flies: 5x10

D
Seated Good Mornings: 115x8x4 (2 minutes)
DB Hammer Curls: 30sx11x4

Shade under 90 minutes.

Everything was pretty k. Last few squat sets felt like 8.5-9, but probably looked like 7s. Didn't bother videoing anything. Feeling pretty good overall though.

1/20: Sheilfko C2W3D2

Deficit DL: wu, 225x3, 255x3x2, 275x2x6 (2 minutes)

Comp Bench: wu, 155x5, 175x4x2, 205x3x4 (2 minutes)

SS Bench: wu, 250x3x5 (2 minutes)

Front Squats: wu, 175x4x5 (2.5 minutes)

Good Mornings: wu, 155x5x5 (1.5 minutes)

80 minutes, but had to wait five minutes for a bench, so could have been a bit quicker otherwise. DL felt great, but bench felt slow - guess I've accumulated a bit of fatigue from week 2. Still k.

1/21: Sheilfko C2W3D3

DL to knees: wu, 225x3, 255x3, 295x3x2, 315x3x4 (2 minutes)

Comp Bench: wu, 135x5, 165x4, 190x3x2, 215x3x2, 230x2x4 (2 minutes)

DL: 225x3, 255x3, 295x3, 335x3x5 (2 minutes)

Leg Press: wu, 4.5 plates per side x4x5 (1.5 minutes)

Front Squats: wu, 175x4x5 (2 minutes)

90 minutes on the button.

Pretty good day. Bench maybe moved slightly too slowly, but other than that everything was k. Leg press was super light; I'll add weight next time.

1/22: 30 min/2.0 mi on the treadmill

Finally sloughed off the holiday weight, or most of it at least. 192.8 this morning.

1/23: Sheilfko C2W3D4

A
Squat: wu, 175x5, 205x5, 240x5, 260x4x4 (2.5 minutes)
NG Chins: bw x7x8

B
Comp Bench: wu, 135x5, 165x4, 190x3x2, 215x3x7 (2 minutes)
Facepulls: 8x15

C
Dips: wu, +45x5, +80x5x5 (2 minutes)
DB Hammer Curls: 30sx11x4

D
Low Incline Cable Flies: 5x10 (1 minute)

E
Good Mornings: 115x8x4 (2 minutes)
Bayesian Curls: 4x10

85 minutes on the button.

Squats were easy/light. Bench felt good, and moved will. Dips I tried to accentuate the eccentric, and they still moved well; last set might have been @8.5. Pretty good day.

1/24: Sheilfko C2W3D5

DL: wu, 225x3, 255x3, 295x3x2, 335x3x2, 355x2x4 (2.5 minutes)

Comp Bench: wu, 155x5, 175x5x2, 205x4x5 (2 minutes)

RDLs: wu, 295x4x4 (2 minutes)

Leg Press: wu, 5 plates per side x4x5 (2 minutes)

CG Bench: wu, 155x10x5 (2 minutes)

100 minutes, but was a bit distracted so maybe could have done it in 95 had I been on. Everything was appropriately difficult. Feelin' k.