8/29 Thursday Bench 385 5 sets of 3 Squat 429 4 sets of 6 Close Grip Bench 4×4 with 336 Good Mornings with like 200 lbs 5×5 Light ass DB chest flys to stretchs Abs 8/30 Friday… Titty was in the house to view some squats which is always good. 429 x 1 with no belt. TRX on, all sets straps down.  Add Wraps over 700. 540×2 650×1 716 x 2 760×2 804x2x3 ttp://www.youtube.com/watch?v=S7y-Xtkfnyc After Read More

Pause Squats 6 doubles at 363, no belt.  Long ass pauses.   Incline bench – Thai massage made my shoulder feel alot better 264 x 2 x 5 308 x 3 x 5.   Anello Deadlift – All No belt, Double overhand up until the double 341×10 396×5 484×3,  pronated grip for second two 529×0 (Double overhand) http://www.youtube.com/watch?v=14YVt5_Hjfw 529×2 595×1 667×1 http://www.youtube.com/watch?v=3KFZTVrwtVQ Block Pulls, inch or two below the knee 595×5 661×3 722×2 ABS… whatever Read More

Gotta put down a full week of training on this one. Tuesday my hammy was still feeling a little sore so I started by doing beltless pause squats. I did 6 doubles of 341… real world class stuff here right? Then I inclined benched 5×5 with 286…. shoulder was feeling jacked. Then I did the anello and pulled 573 for five beltless singles… that felt real good.  Did some abs DBs rows (100s x 20 Read More

Week 6 of shieko… what a ride. Tuesday I went in and squatted 529 3×3 and 562 3×2 .  On the last rep of the last double… something in my hammy/ass region twinged.  I was PISSED to say the least.  I have been doing a ton of volume lately and it was bound to happen.  I hit the benches 391 2×2, 441 2×1 and then 391 2×2.  I was supposed to squat again 4×4 a Read More

This is what I did for week 5 of the shieko master of sport.  Everything is self explantory except the test day. On thursday I went in still feeling beat up from the program in general and the 744 bench a few days prior.  I had in my head that I had a personal best of 1862 raw from last year going 9 for 9.  I also knew my gym PRs. I crushed the last Read More

This was what I did for week 4 of shieko master of sport.  I skipped the benches on Friday because I competed on sunday at the Pro Summerslam bench.  Summary of this weeks training… Squats and Benches were awesome and fast, Deadlifts were miserable.  The summerslam meet was great.  Myself, John Bogart and Titty were all taking out big weights but at the end I came out on top with a 744 bench to Bogarts Read More

180,000 lbs of volume. SMOKED. I even added in some shirted benches yesterday and worked 507×1 to a 3, 606×1 to a 3, 650×1 to a 2, 694 x 1 to a 1 and 716×1 to the chest. I had to jump in a shirt emergency mode because Big Titty and LU didnt advertise this pro meet that well…. and CANT GIVE AWAY 500 dollars.  So now I am doing the pro bench because they Read More

Week 3… the hardest week of the whole shieko.  Everything went smoothly monday and wednesday.  Double overhand grip is getting stronger.  Bench Pyramid on wednesday was diabolical.  TERRIBLE… but I got through.  57,000 lbs of volume yesterday…. glad thats over.

Pretty self explanatory.  This week went alot smoother and I didn’t skip any sets (I skipped 2 sets last week).  I wrapped up for the last sets of squats on friday.  I used 176 on the overhead press and 286 on the incline presses. I try not to go crazy on those since those arent counted towards my weeks volume. Week 3 starts today and is the worst week.  4 squats, 4 DLs and a Read More