Small Load (Thats What She Said)

[deadshot138]

Found the SHW Sheiko program which has less volume but the same intensity. First day was today. All weights In lbs.

Beltless sleeveless Back squat 1 set of 5 w 315, 1 set of 4 with 405 and 4 sets of 3 with 455

Bench press (wore the Reebok and my feet barely touched the floor so really crappy set up and leg drive) 225 x 5, 315x 4, 335 4 sets of 4 competition grip and paused

Close grip bench press 4 sets of 8 with 275

One arm overhead KB extensions w 53lbs KB 5 sets of 6

One leg double KB Romanian deadlifts 4 reps each leg for 3 sets, 53lbs KB in each hand

 

[deadshot138]

Deadlift from floor 315x5, 405×3, 495x3x5

Bench press 225x5, 275x5, 325×4×4

Dumbbell bench press 142lbs dumbbells 5x5

Single arm lat pull downs 3 sets of 8 with 90lbs

Ab roll outs w evil wheel 3 sets of 10

 

[deadshot138]

Squats 315x5, 405x5, 475x4x4

Bench 225x5, 315x5, 345x3x4

Incline Bench 315x5x2, 275x8x2

Dips 5x5 with red band assistance

Good mornings with mammoth band 5x5

 

[deadshot138]

Squat 525 4 sets of 2

Bench 365 4 sets of 2

Band flyes 3x15

KB OHP with 72lbs KB one arm at a time 3x12

Med ball sit ups w 20lbs ball 3 sets of 10

 

[deadshot138]

4 inch block pulls 525 4 sets of 2

Bench press 325 4 sets of 5

Dips w 100lbs of assistance 5 sets of 6

Lat pull down machine 240 3 sets of 15

Back raise machine 240 2 sets of 25

 

[deadshot138]

Bench 315x5, 375 5 sets of 2

Squat 405x5, 475x3, 5, 7, 6, 4

Banded close grip bench press 225 w doubled red bands 4 sets of 8

Band pull aparts 3 sets of 15 with green band

Planks 3x60 sec

 

[deadshot138]

Back squats 405x3, 495x3, 525x3x4

Bench 315x5, 365x2x4

Band assisted chins 3x8 w blue band

Stopped here due to forearm pain

 

[deadshot138]

Deficit deadlift 455x2x4

Bench 315x, 335x3, 365x2x2, 385x1x2, 365x2x2

Rack pulls w plates 2 inches off ground 405x5, 495x1, 565x3x4

 

[deadshot138]

Bench

315x5, 335x4, 365x2x4

Squat

405x4, 495x4x4

Bench

225x6, 275x6, 295x6x4

Pull ups w red band 6x5

Kb swings two 53lbs bells 10x5

 

[deadshot138]

2/22

Squat 405x5, 495x3, 565x2x5

Bench 315x5, 335x3, 365x2x2

Red banded push ups 8, 8, 20

 

[deadshot138]

Deadlift to knees

315x5, 405x5, 495x3x4

Bench press

315x5, 365x3, 385x2x2

Pin pull w plates 2 inches off floor

495x1, 585x1, 635x1x3

Dumbbell rows 125lbs 8, 8, 14, 14

 

[ASUThermo]

You should film from better angles. What are your concerns regarding your bench press?

 

[deadshot138]

You should film from better angles. What are your concerns regarding your bench press?

I dont really have any. I just know Jim likes to nitpick. My biggest concern now is my deadlift. I don't think I locked my knees during my reps with the pin pulls yesterday.

And yeah I need to clean the basement up so I can get the camera where it needs to be to properly judge form.

 

[ASUThermo]

Your knees definitely didn't look locked out before you squat set. In a meet they will most lively not give you the squat command until the leg is straight.

 

[deadshot138]

Squat 405x5, 495x3, 565x2x4

Close grip bench 315 8, 4, 4

Dip machine 240x12x3

 

[deadshot138]

Squat

595x2x4

Bench

365x2x5

Ditched the accessories since I've been doing a lot of KB work on my off days that hit the same muscles

 

[deadshot138]

Wednesday deadlift fuckery not worth logging

Worked up to 685lbs for a single, tad high but I'm wearing new underwear I don't want to rip

Bench 325x2x4

Band push ups 8x3

Med ball crunches 8x3

 

[deadshot138]

Squat 405x3, 455x3, 515x5x3

Bench 225x5, 315x5, 345x3x3

Stopped here. Did a Quick and Dead workout yesterday that basically covers the accessories for today.