Kev's Training Journal

Kev M

Yesterday

CG bench

paused 120kgs x 2
100kgs x 10 tng

FLyes
15s 4 x 12

Dips
bw 4 x 12

Tri pressdowns
light 4 x 12



Bench seems to feel strong now. Maybe pausing 135 close grip at <90kg bw will be a little goal. Have done it before but wide grip, so ya know, this is gainz right.

Kev M

Oly squat
100kgs x 20

Leg press
220kgs x 45 (15 mid, 15 high, 15 low)

Ham curls
Light 2 x 20

Seated calves
70kgs 2 to failure high reps

CG paused bench
100kgs 3 x 5


Ate way too much today before this, was an awful experience.

Kev M

Deficit deads
125kgs x 3

Box deads below knee
160kgs x 3

Strict press
70kgs 2 x 2
65kgs x 5
60khs x 6

Seated row
Plate 14 x 12 rp 5 rp 3



Felt good, just trying to move deads fast and am getting work in more with volume rather than weight, tend to feel better that way and still make gainz. Kind of come to realise nowadays that I do well off higher rep leg stuff and lower rep speedy deads. Bench just have to make sure I do it at least twice a week.

Kev M

Squat
100kgs x 20

Cg bench
100kgs x 10-5

Ham curls
Light 2 x 30

Leg press
260kgs x 12


Still squatting oly style, tried a set low bar for the craic and immediately remembered why I'm doing oly. A 19 year old kid in the gym today squat 260 x 3 belt only, benched 175x3 and sumo'd 270 x 3... I'd guess he's under 110. It was sick.

Kev M

Deads
155kgs 4 x 2

Strict press
75kgs x 1
62.5kgs x 6,6,4

Seated row
Plate 15 x 12,9rp4

Seated db press
27.5s x 10

Kev M

Cg bench
Paused 100,105,110,112.5kgs x 3
Tng 95kgs x 12rp4

Flyes
17.5s x 12

Dips
3 x 10

Vgrip pressdowns
Plate 13 x 12



Tricepulars are tired.

Kev M

Cg bench
Paused
100kgs 2 x 4
105kgs 3 x 4

Squat oly beltless etc
100kgs x 20

Ham curls
Plate7. 3 x 20


Pretty easy today. Ham curls were the hardest.

Kev M

Deads paused at kneecap one sec
145kgs 4 x 2

Off low blocks maybe 4inch
160kgs few singles holding at top for 10 sec double oh grip

Strict press
70kgs 2 singles
60kgs 4 x 5

Bb row ss Bb shrug
60kgs 4 x 20


All pretty easy, just getting the volume

Kev M

Lat pulldown
Plate15 x 12.. PR territory, because I pay attention to lat pulldown PR's

Cg paused bench
120kgs x 3.. Spotter rekt it
100kgs x 10 - 30secs - 6 - 30secs - 5

Dips
Easy 3 x 10

Incline flyes
15s 3 x 12

Oh tri ext
30kg Db x 12




Was feeling strong and was gonna push the 120 set on bench for max reps but got a spot for the first time in months and the guy (while I'm grateful for the help) was incapable of leaving the bar alone - pulled it out of groove backwards right from the off "it's all you its all you!!!"
Pushed the backdown long rest pause set hard though and was a rep off failure on each set.
Keeping the assistance stuff pretty easy, dips feel like nothing, probably all the cg benching paying dividends.

Kev M

Squat
102.5kgs x 20

Cg pause bench
105kgs 4 triples

Leg press
240kgs 30 rep switch position

Ham curls
Plate 8. 2 x 20

Kev M

Deficit deads
125kgs 4 x 2

Deads
155kgs 4 x 2
Double oh grip and pausing at top for 5+ secs so grip is strong atm

Bb row ss shrug
62.5kgs 4 x 12. 4 x 12

Strict press
65kgs 4 x 4 felt crap

Kev M

Seated cable row
Plate 16 x 12... PR territory

Lat pulldown
Plate14 x 12

Cg paused bench
100kgs x 5
105kgs x 5
107.5kgs x 5
110kgs x 5

Dips
3 x 12

Tri pressdowns
4 x 12


All moved well. Dips felt like nothing, could add weight but tbh it's just a pump up assistance that I don't want to stress the shoulders and elbows much on, just higher the reps from here I think.

Kev M

Squat
105kgs x 20

Hack squat
80kgs x 12,12

Leg press
240kgs x 20

Ham curls
Plate 9 x 20,20

Cg bench
100kgs 4 x 5

Kev M

Dead to knee 2 sec pause
145kgs 4 x 2

Box deads
160kgs 2 x 2
170kgs 2 x 1 double overhand and a long hold no bother, has to be grip gainz man.

Strict press
70kgs x 5
60kgs x 8,8

Bb row ss shrug
70kgs 4 x 12 and 4 x 20

Kev M

Seated cable row
Plate 17 x 12

Lat pulldown
Plate 15 x 8-6

Cg pause bench
110kgs x 3
102.5kgs x 8

Dips
3 x 12

Tri pressdowns
Stack 2 x 12

Kev M

Squat oly beltless
110kgs x 20

Bench regular grip
110kgs x 10
100kgs paused x 10

Leg press
280kgs x 20



Hmmmm.... 7 weeks of cg bench seems to have made 110 regular grip feel like nothing. Interesting.
Squats were as strong as they've ever been. I actually get quite a bit out of a belt, and have ordered a pair of double ply knee sleeves, so when they arrive I may consider ditching the high reps for a week or two.

Kev M

Deads
160kgs 3 x 1

Rows ss shrugs
70kgs 4 x 20

Db shoulder press
27.5s x 12
30s x 8 and fail on 9... Shockingly heavy

Kev M

Friday

Seated row
Plate18 (full stack) x 12 rp 4 rp crap 4

Lat pulldown
Plate 15 x 9 rp 5 rp 5 rp 3

Medium grip paused bench (approx 2 inches from smooth)
107.5kgs. 5 x 5

Dips
3 x 15

Tri pressdowns
Worked up to a ballsout rest pause set with the stack



That was just a strong day for me

Kev M

Missed last night so trained at 6 this morning. It was crap and I'm tired. Didn't leg press because I'm a bitch.

Medium grip bench
105kgs 5 x 5

Oly squat beltless
107.5kgs x 20

Standing calves
Light 3 x 20

Kev M

Seated row
Stack x 12 rp 5 rp 5 rp 5

Lat pull down
Plate 15 x 10 rp 5 rp 5
Plate 11 x 12

Cg paused bench
100kgs 5 x 5

Dips
3 x 14

V grip pressdowns
Plate 12 x 12 rp 5 rp 5 rp 5

Kev M

Medium grip bench
107.5kgs 5x5. Some random pauses in there

Oly squat beltless etc
110kgs x 10

Leg press
280kgs + sled x 12



Hungover as hell and sick with some sort of cold but nevertheless I tucked away my pussy and trained a bit anyway. Bench went easy but felt sick squatting, so rather than pushing for 20 on both I stuck with the lower reps.

Kev M

Deadlift
Beltless w/ straps 140kgs x 25

Seated db press
32s 3 x 8

Row ss shrug
60kgs 4 x 12




rough stuff

Kev M

Seated row
Plate 18 x 10 rp 5 rp 5 rp 5

Lat pulldown
Plate 15 x 10 rp 4 rp 4
Drop
Plate 10 x 15

Cg paused bench
102.5kgs 5 x 5

Dips
3 x 12

Tri pressdowns
5 x 12 light

Kev M

Squat paused oly beltless
112.5kgs 5 x 5

Medium grip bench paused
102kgs 5 x 5

Ham curls
Plate 8. 2 x 20

Kev M

Deadlift beltless
145kgs 5 x 5

Incline bench paused
80kgs 3 x 6

Row ss shrug
60kgs 4 x 12

Hypers
3 x 12


Handy enough just getting volume in really.
Have been training 3x per week the last few months with
bench and squat day 1,
Deads and oh press or incline day 2,
and bench and upper accessory day 3.

Kind of 3 day sheiko ish, but modified and perhaps destroyed, and after watching the newer sheiko seminar vids on YouTube I'm thinking of squatting on day 3 now too - so essentially doing sheiko numbers for squat and bench but my own for deads as I feel straight up deads from the floor are more worth my while with maybe the odd block or deficit day.
So I plan to calculate numbers later, from what sheiko said these should be very realistic, and you should be able to move through them slowly and perfectly. So that's what I'll do.

That was a long post.

Kev M

Just doing the modified sheiko based off what I consider a conservative 170 squat and 130 bench.
Won't post the workouts for the next while, but suffice to say sessions take 1.5-2 hours, I'm doing days 1 and 3 as outlined, with 5x5 deads and the sheiko bench numbers on day 2. With my own assistance being light rows, shrugs, dips, curls, abs, hypers..

Be back in 3 weeks.

Kev M

Just finished sheiko with my own deads numbers this morning. Did it with no equipment (belt, wraps, sleeves), all bench cg paused, all squats oly style.
It went well, just pumped it out in a machine-like fashion really, took the assistance easy and never really got beat up.
Will do some high reps for a week or two then the next sheiko cycle again. It's a good way for me to train, keeps strength consistently high without risking injury and also makes you get technically like a lifting robot.

Kev M

CG paused bench
105kgs x 10,9,8
90kgs x 15,10

Squat
130kgs x 10
100kgs x 20

DB flyes ss Lateral raises
4 x 10



Really enjoying training at the moment. Little gains without killing myself is win.

Kev M

Two days ago

Cg paused bench
105kgs 2 x 6

Squat
132.5kgs x 10



Yesterday
Played golf and my right shoulder, elbow and wrist are fcuked since. Just great.

This morning
Squat
135kgs x 5 and stopped because of shoulder, elbow and wrist saying no no. Then didn't bench because of it.. Did loads of abs and hypers.

Kev M

Squat
136kgs x 10

Cg bench
100kgs x 10

Loads of hypers and abs