5/3/1 +10kg bodyweight

[rovr4on]

on the bench... yeah... no good mate.

1rm's next week squat,deads,bench so ill post in here

prolly 1rm bench may be only 80-82.5

i can bench sets of 10 @60kg we'll see next week

any tips?

im onto sheiko #29 after the 1rms

ok, i dont really have any tips lol, when I first started last year my 1rm was around 60kg and managed to hit the 100 around xmas, was benching like 3 times a week...but I was amateur and put lots of emphasis on BP haha...now i know better

[rovr4on]

whats sheiko #29? and how tall are you outta curiosity??

[mike27]

just under 6ft

bw=90kg now

sheiko 29 is a 3day strength program. runs for 4weeks

google it. pretty good! once you got ur 1rms... you put them into the sheiko excel calculator and it gives me the weights,sets,reps etc etc for the exercise for the 4weeks

does progression etc

[mike27]

playgound workout,upper body and lower plyo's. stretches 60mins

squats back and front technique

[mike27]

40x wg chins and 10x cg chins

running thru a full body 300 workout.

[mike27]

warm up on incline treadie

bent row bb

12@40kg

12@40kg

12@50kg

12@50kg

WG chins

7 low,7 high 3full ROM

7low,4 high

starting 7's for wg chins soon

WG lat pd

12@49kg

12@42kg

15@35kg

CG seat row

15@20kg

15@25kg

back ex

bwx10

x8

x8

wrist curls

22.5kg bb x 30

22.5kg bb supanated x25 standing

22.5kg bb pronated x12 "

seated wrist curls

30kg x15

35kgx8 DS 30kg x4 lol

20kg x15

1500m row level 7 cool down

bit of a deload week. before 1rms.

[mike27]

spin bike 6min test for vo2 max

time to do some cardio. starting next week im doing a bi-athlon

rowing and spin bike. 8 week programme to improve my cardio performance. then move on to further training

[mike27]

db seated shoulder press

12@11kg

12@12kg

12@12kg

upright row bb

15@25kg

10@25kg

12@17.5kg

machine shoulder press

20@15kg

15@15kg

12@15kg

side raise machine

15@30kg

12@30kg+block

10@30kg

2000m row level 7

15min bike level 10 120rpm

end of programme

here is next weeks plan

mon pt session, by-athlon testing

tues rest

wed 1rm's

thurs 1rms cont

fri by-athlon tests

sat by-athlon tests

sun

then on mon sheiko #29 4week programme. byathlon=8weeks

mon - sheiko

tues - by-athlon

wed - sheiko

thurs- by-athlon

fri- sheiko

[mike27]

2000m row level 7 = 7mins 45sec

12min spin bike level 10= 6.93km around 90-110 rpm

4min cool down

[mike27]

cardio monday

2000m row level 7 7min 45

30sec rest

spin bike level 10/11 rpm 95-110 12mins

4mins spin cool down

[mike27]

did 1rm's for deads todays

did warm ups and then into it. just doing reps of 1. started off with 8reps,then 3,3, then 1's.

looking back on it, i should of jumped up the weights faster rather than going up only 10kg at a time

rest 3mins before each rep

so 1 rep max for dead = 160kg today :nod:

bench tommorow and beeb test

[mike27]

last 1rm dead was 135kg around 10months ago

ive only been doing hypertrophy training tho for the last 12mths.

with the exception of a 4week gvt session

[morattigirl]

Nice Mike! It's always choice to see those numbers go up aye. And after your Sheiko cycle we'll see those jump even more!! Woop woop :grin:

[mike27]

thanx, i cud of prolly got 165.

its a work in proggress :nod:

back squat and bench 1rm this morning. might do a 300 session

[mike27]

beep test = level 7 part 7

back squat 1RM = 140kg

bench press 1rm= 86kg

benching needs work obvisouly, so onto that on monday

[mike27]

10km spin bike

45sec rest

10mins treadmill 2% 6.5-7km phr walking

[morattigirl]

beep test = level 7 part 7

back squat 1RM = 140kg

bench press 1rm= 86kg

benching needs work obvisouly, so onto that on monday

Beep test... haha my girl got her and I to do this yesterday. Don't think i've ever done one before but anyway lol bloody hell, level 7 part 7 is pretty good isn't Mike, i'm not even putting what my score was although i did keep slipping on the dewey grass so i'm sure that added extra time :pfft: :shifty:

[mike27]

yeah thanx, its a work in progress

spin bike warm up 5mins

8mins high intesnsity

1min rest

12min run on treadie 2% incline

5min cool down

beach session sunday :nod:

[tinytraps]

Up to level 7 is the warm up. The highest Ive seen is lvl 18 by a cross country skier. Looking forward to seeing your progress on sheiko mike.

[mike27]

yeah only just back into the cardio so its somthing for me to work on

definalty like the look of sheiko so far! ive got that shekio calculator all set and prinnted off what i need to lift,rep etc for #29 for 4 weeks

mon,wed,fri training

i plan on doing cardio tues and thurs too. plus im active with my course

this week and last week have been a rest from the weights,doing 1rm's and setting base lines for the cardio :nod:

Game on

[mike27]

hiit session

2000m row level 7

30sec rest

12min spin bike level 10 and 11 110rpm+ =7.5km

4min cool down

[mike27]

day 1 week 1 :nod: Sheiko #29

warm up

flat bench

10x bar only

5@45kg

2x4@55kg

2x3@60kg

5x3@65kg

back squat

10@bar only

5@70kg

2x5@85kg

5x5@100kg

flat bench

1x5@45kg

1x5@55kg

4x4@60kg

DB flat bench flys

10@10kg DB's

4x10@12kg DB's

missed the good mornings! had to go back into class

[morattigirl]

And so it begins..... :grin: Good stuff 8)

[mike27]

thx

seems a bit light? was an easy day. quessing it gets harder :nod:

and rest? i only took 30sec rest on the first few sets... didnt seem to need it much

[morattigirl]

thx

seems a bit light? was an easy day. quessing it gets harder :nod:

and rest? i only took 30sec rest on the first few sets... didnt seem to need it much

Tbh mike, I personally found #29 fairly easy but it is the beginners template so typically would not beat you up too much....i think its #37 which is high volume and abit more brutal?