I’ve been doing a lot more training than writing lately. I would venture to say a lot of online fitness personalities should follow suit.

I finished up the last sessions of my max effort/rep effort training cycle and now I’m shifting toward a meet prep/peaking cycle using one of the Sheiko templates. I followed this same protocol for my last powerlifting meet and set a 40-pound squat PR. Because the intensity is relatively low (most sets are done at 70-80% of 1RM), I set my maxes a little higher this time around. I’ve got four weeks of this high volume/frequency (squat and deadlift twice a week, bench three times a week [!!!]) training before I test my maxes and go from there.

I promise I’ll have some sweet written content up soon, but for now, for your viewing pleasure…

Thursday – 9.6.12 – RE Upper

1A. Overhead Press

45×8

95×5

115×5

135×5

150×3

170×7

1B. Face Pulls

5 sets x10 reps

2A. Close Grip Bench Press

135×5

225×3

235×10

235×12

2B. Weighted Chinups

30×8

30×12

30×8

3A. Ring Dips

BWx10 x3 sets

3B. Fat Gripz DB Incline Curls

3 sets x10-12 reps

4A. DB Lateral Raises

30/25/20×8 (drop set)

25/20/15×8 (drop set)

4B. Forearm Prehab Series

2 sets

Friday – 9.7.12 – Deadlift/RE Lower

1A. Box Jumps

30″ x3 x3 sets

2A. Deadlifts

135×5

225×3

315×3

355×1

375×5

425×3

475×3 (rep PR)

3A. Squats

225×5

295×3

335×10 x 2 sets

4A. Barbell Glute Bridges

315×8 x3 sets

4B. Kroc Rows

100×20 x 2 sets

100×10

5A. Decline Crunches

55×20

55×20

35×20

Monday – 9.10.12 – Sheiko CMS Prep – Week 1, Day 1

1A. Box Jumps 

30″ x3 x3 sets

2A. Squats

45×8

135×5

225×5

250×5

300×4 x 2 sets

350×3 x 2 sets

405×2 x 5 sets

3A. Bench Press (pause 1st rep)

95×5

175×6

210×4

245×3 x 2 sets

280×2 x6 sets

4A. BB Rows

205×8 x 3 sets

4B. KB Flyes

35×10 x 3 sets

5A. Squats

350×4 x5 sets

6A. Weighted Ab Rollouts

30 pound backpack x10 x 3 sets