Switching to Sheiko for meet prep

Squat
50% 5 1 238
60% 4 1 285
70% 3 2 333
80% 2 5 380
Bench press
50% 5 1 195
60% 4 1 234
70% 3 2 273
80% 2 2 312
75% 3 1 293
65% 5 1 254
55% 7 1 215
Dumbbell fly 10 5
Squat
50% 5 1 238
60% 5 2 285
70% 4 4 333
Good morning (standing)
5 5

Rounded up all numbers

Did Sheiko for a long time and loved it. Just don't have the time for all that volume since I've had kids

OMG that was tough.

Bench press 50% 5 1 203
Bench press 60% 4 1 243
Bench press 70% 3 1 284
Bench press 80% 3 4 324
Squat 50% 5 1 243
Squat 60% 5 1 291
Squat 70% 3 1 340
Squat 70% 5 1 340
Squat 70% 7 1 340
Squat 70% 4 1 340
Squat 70% 6 1 340
Squat 70% 8 1 340
Bench press 50% 4 1 203
Bench press 60% 4 1 243
Bench press 70% 4 4 284
Chest Muscles 6 5
Good morning 5 5


Did squats with SSB. That weight was for low bar. Was too much for SSB. Need to decrease by 10% as SSB is tougher.

Anyone that does sheiko has my respect.

The volume is insane

I did a lot of laying down in the bench lol

Squat 50% 5 1 240
Squat 60% 4 1 288
Squat 70% 3 1 336
Squat 75% 3 4 360
Bench press 50% 6 1 200
Bench press 60% 5 1 240
Bench press 70% 4 1 280
Bench press 75% 3 1 300
Bench press 80% 2 2 320
Bench press 85% 1 2 340
Bench press 80% 2 1 320
Bench press 75% 3 1 300
Bench press 70% 4 1 280
Bench press 65% 5 1 260
Bench press 60% 6 1 240
Bench press 55% 7 1 220
Bench press 50% 8 1 200
Squat 50% 4 1 240
Squat 60% 4 1 288
Squat 70% 4 4 336
Chest Muscles 6 5
Abs 10 3

Couldn't finish last three sets of squats. Technique was leaving me but could have done them.

FST 7 is legit tough too. I had some real problems getting through some of those 7 sets. BB is about the endurance and fighting the pain of the pump.

Yesterday was 1.5 hours which included an extensive warm up. Usually 1 to 1.5 but you have to have a good pace or you could easily eclipse 2 hours.

This is also the medium load. I think there is a small load. There is also an intermediate program.