Powerlifting Sheiko w2d4

Total training time 117 minutes

seated behind the neck press 44 x 15, 88 x 6, 132 x 5, 143 x 5,5,5,5

Incline bench press 44 x 15, 132 x 5, 198 x 5, 209 x 5, 220 x 4,4,3

Dips - x 8,8,8,8,8

Deadlift to knees 165 x 5, 237 x 4, 281 x 4, 331 x 3,3, 352 x 2,2,2,2,2

Seated goodmornings 154 x 5, 165 x 5,5,5,5

Standing, alternating, hammer curls 30 x 5,5,5,5,5,5

This was the first time in ten years or so I've done Behind the neck press. My triceps tired out very quickly and it carried over to incline work. Failed on third set of 220 at three reps. I had hoped to get 4 sets of 4 but it didn't happen. I consider failure on a set pushing harder than sheiko was designed ofr on assistance work and called it a day there. Deadlifts were easy. The hammer curls were for stabilizing my bench and squat. I tend to have bicep tendon irritation and/or staring while squatting and benching and do these every once in a while to hedge my bets. The were held for a 1 count at the top. Today I interspersed Rotator work throughout. External in particular.

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[kraftsportNO]

Good work man. Just keep the assistence work light on sheiko, it is designed to create blood flow. The main lifts are hard enough. :) If you have problems with shoulders/arms in the squat and you have a low bar position, you could try a high bar position. All the best*! 5 stars!

[secuervo]

I was definitely surprised when the behind the neck carried over so much fatigue to inclines. Won't make that mistake again. I'm trying to insure I'm not fighting on the last reps and later sets on assistance work, but haven't done many of these exercises in years. Learning a good deal about me this run. Last time I tried Sheiko I had the back injury doing pulls standing on a block. Replaced with chain pulls, although not really comparable and have had no problem there.

[secuervo]

I carry the bar above my shoulder blades when squatting. So not too low. Sadly, I don't have the best form, but it has improved greatly over the last two years or so. Squats have always been my worst lift. Deadlifting my best. Anyway thanks.

[luciphoenix]

i don't quite understand the partial deadlifts. could you please explain why you are doing them instead of full reps? thank you.