Kettlebell Conditioning

5 minute warm-up on row machine.  Stretching, etc.

KB Swings
50; 50; 50 (150 total, +30 PR)

Superset
Clean & Press
10; 10; 10

Notes
-Swings felt considerably easier as compared to last week. Short term goal: 100 swing set.  Mid term goal: 3 x 100 swings in one workout. When I hit that I'll move up to the 52 lb bell.  I really really like high rep KB swings for recovery.

Sheiko Week 2 Day 1

Warm-up:  5 minute Row machine, stretching, etc.

Squat
4x225; 3x275; 3x315; 3x315; 2x365; 2x365; 2x365; 2x365

Bench
225x3; 240x3; 275x2; 275x2; 275x2; 275x2

Squat
225x3; 250x2; 290x3; 290x3; 335x3; 335x3; 335x3

Y.T.I.'s supersetted w/ Standing Calf
5x12/12/12; 5x12/12/12; 5x10/10/10

120x18; 120x18; 120x18


Notes
-That wasn't too much fun.  No part of my body wanted to get back under the bar a second time for squats.
-Had an olympic lifting bro watch me on my last squat sets and he said I was easily below parallel.

Edit:  Here is what the program called for in terms of sets/reps tonight.  I round to make taking plates on and off easier... at this level of volume it really doesn't matter.

                Sets          Reps

Squat        1              4              50%        225

                1              4              60%        270

                2              3              70%        315

                4              2              80%        360

Bench       1              3              50%        170

                1              3              60%        204

                1              3              70%        238

                4              2              80%        272

Squat        1              3              55%        247.5

                1              3              65%        292.5

                3              3              75%        337.5

Sheiko Week 1 Day 3

Bench
135x8; 185x4; 205x3; 240x3; 255x3; 275x2; 275x2; 290x1; 290x1; 275x6 (rage filled paused reps)

Squat
225x5; 275x3; 315x3; 3x335; 3x335; 3x335; 3x335

YTI's on Incline
5x10/10/10; 5x10/10/10; 5x10/10/10

Leg Press
300x12; 300x12; 300x18

DB Curls (actually squeezing at the top)
35x10; 35x10

Seated DB Press
55x10; 55x10

Facepulls
50x10; 50x10

Notes
-Bench felt great, squat was a struggle.  Week 1 took a toll on my lower back.  I really had to grind through the reps.

-I was supposed to reverse pyramid all the way back down on bench... I have a workout partner now (doing a modified starting strength), so I'm not going to make him sit there are watch me do 5+ more sets.  I ended with a more challenging 275 set.

Sheiko Week 1 Day 2

Deadlift
135x8; 135x8; 225x3; 315x3; 365x1; 405x3; 405x3; 425x3; 425x3; 425x3

Overhead Press
95x8; 135x5; 145x5; 145x5; 145x5; 145x4 (failed 5)

Bulgarian Split Squat
Bar x 5/5; Bar x 5/5

HG Cable Row
3x10... forget weight

Notes
-Well, I've had better days in the gym.  Warming up, I could tell deadlift was weak.  I dropped the two 5x365 sets so I could get the heavier work in.

-OHP felt weak too... I haven't missed a lift in the gym in a long time.  I cant even remember the last time, but it was probably well over a year a go.  Tonight it was a combination of my core being blasted from muscling through deadlifts, and sore tri's from a bunch of benching.  I lost focus as well and didn't really even attempt to grind it out.

Kettlebell Recovery Session

5 minutes of stretching

Kettlebell Work

• Static Holds in the  bottom Goblet Squat Position
• 3 Turkish getups per side
• 50 Swings
• Waiter's Walk:  80 yards down and 80 yards back. Switching hands each time.  3 total trips.

Notes

-Quick, light session to get stretched out and get the blood flowing.  Surprisingly, not too sore from last night. Guess that means my conditioning week worked.

Sheiko: Week 1 Day 1

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.

Sheiko Conditioning Day 3

Saturday, November 12th - Lift

Squat 
225x3; 275x3; 275x3; 275x3; 275x3; 315x2 (belt); 365x1; 405x3 (wraps)

Bench
3x225; 3x225; 3x240; 3x240; 3x240; 3x245

YTI's
5x/8/8/8; 5x8/8/8; 5x8/8/8

DB Curl supersetted w/ Seated DB Shoulder Press
40x10; 40x10; 40x10
50x10; 50x10; 50x10

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Friday November 11th - KB Complexes

16kg Complex

Swing x Clean & Press x Goblet Squat

40 x 10/10 x 20

40 x 10/10 x 20

40 x 10/10 x 20

Notes

-I was supposed to stop with the 275 sets, but my friend was testing his max, and I was curious to see where I'm at with backsquats after 8+ weeks off.  405 felt smooth all things considered.  I feel I've lost almost nothing with squats. I had more than 405x3 in me, but I stopped because I had enough information.  

-I attribute a few things to the squat improvements: not squatting, rock solid lowback from deadlifting 5x a week, improved hip flexibility from mobility/goblet squats, and better hand positioning on the bar.  I noticed my hands naturally came in much narrower than usual on the bar.  Elbows were pointed to the floor.  I think this has to do with  the upper back stretching in the past 1.5 weeks.  I have a long way to go, but everything feels more natural.

-Time to turn it up.  Sheiko begins...