Bench
135x10; 185x4; 205x3; 240x3; 255x3; 255x3; 255x3; 255x3
Squat
135x8; 225x5; 275x5; 315x5; 315x5; 315x5; 315x5; 315x5
Bench
185x4; 225x4; 225x4; 240x4; 240x4; 240x4; 240x4
Y.T.I's
5x8/8/8; 5x8/8/8; 5x8/8/8
Leg Press
210x10; 210x10; 210x10
Facepulls
10x16; 10x12
Workout Time: 70 minutes.
Notes
-So it begins. Nothing much to say, the workout volume speaks for itself. Going back to bench after high volume squats was challenging. It had to force myself to stay in a tight position. My body was tired.
-I'm going to sleep like a baby.
Is Leg Press part of Sheiko or do you pick some assistance of your own?
ReplyDeleteKinda both - I picked it, but Sheiko calls for you to pick all of your developmental/supplemental exercises based on need. I think people look at the online excel spreadsheets and think that "good mornings" and "db flyes" are like required assistance. This is wrong - in his book, Boris specifically says all of these programs are simply examples.
ReplyDeleteIts an advanced routine, so you should be able t pick your own exercises accordingly. I picked leg presses for development since I saw my quads lose some size during the 2 months off from squats. Plus, I go super light and it gives my lower back a break.
Here is a link where Eric Talmant (EFS sheiko guy) explains the different exercise selection:
http://bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=436