17.5.2008:
Bench Press: 5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Squat:
I read this great article "falling forward in the squat" on elitefts.com. Lo and behold if I push out the knees on going down I am much more upright.  I must have read this a hundred times. But now I tried after reading it in this article again and it worked. Now if I could get those elbows in front ...
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 2 @ 132,5 kg
4 x 5 @ 142,5 kg
Bench Press:
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Pull Ups:
10 x 2 @ BW = 95,1 kg
5 x 3 @ BW
Side Bends:
15 x 5 @ 20 kg

20.5.2008:
Last week of this Sheiko cycle  Next week has to be deload week.

Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 2 @ 150 kg
2 x 3 @ 160 kg
Form was much better now but still has lots of room for improvement. 160 felt no problem.
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg 
Bent over Rows:
10 x 4 @ 75 kg
10 x 1 @ 70 kg
Band Push up:
4 x 1 @ Strong band.
8 x 3 @ Medium
8 x 1 @ Light
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 2 @ 150 kg
I think for the the next cycle I will take the same kg for squat. I do want to be able to finish the 2nd round of squatting.

I will take a week off. Overtraining was too much and my back started to act up again.
If everything runs well I will restart with Sheiko #29 from www.elitefts.com/sheiko

28.5.2008:
After the week off I am transitioning into Sheiko #29. I should start next Monday with it.
DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 2 @ 170 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
1 x 1 @ 140 kg felt easy
0 x 1 @ 145 kg had trouble unracking the bar.
CG Bench Press:
5 x 1 @ 90 kg
5 x 2 @ 80 kg seems I need to work on that some more
Lunges:
3 x 3 @ 80 kg
BW was 94,4 kg with the goal of getting into the low 93s for this round of Sheiko. I am using the bicycle now to get to work on the off days with 25min each way. So this should help me reach 90 - 92 by September.

30.5.2008:
Today at the club I got my squat form checked.
Squat:
3 x  1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 132,5 kg
Initiating the squat with the hips instead of knees made a big difference.
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
External rotation
10 x 3 @ 12 kg
Abs
10 x 3

2.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
4 x 2 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 115 kg
Back Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
3 x 3 @ 132,5 kg
5 x 2 @ 132,5 kg (it was supposed to be 5 x5  )
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5
Good Mornings:
5 x 5 @ 30 kg (first time in a long while)

4.6.2008:
Deadlift to knees: 3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 4 @ 172,5 kg
Incline Bench Press:
6 x 4 @ 80 kg
CG Bench Press:
5 x 5 @ 80 kg
Deadlift from Boxes:
4 x 1 @ 125 kg
4 x 1 @ 150 kg
4 x 2 @ 172,5 kg
3 x 2 @ 195 kg
1 x 1 @ 195 kg
Lunges with bar in front:
5 x 5 @ 40 kg
Abs

6.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 1 @ 107,5 kg
3 x 2 @ 115 kg
2 x 2 @ 122,5 kg
3 x 2 @ 115 kg
4 x 1 @ 107,5 kg
6 x 1 @ 92,5 kg
8 x 1 @ 77,5 kg
Flies
10 x 5  @ 15 kg
Back  Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 142,5 kg
Good Mornings:
5 x 5 @ 30 kg

9.6.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
2 x 2 @ 107,  5 kg
3  x 2 @ 122,5 kg
1 x 1 @ 122,5 kg
3 x 1 @ 120 kg
1 x 1 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
Push Ups
10 x 5 @ BW = 95 kg
Front Squats
3 x 2 @ 85 kg
3 x 2 @ 65 kg
2 x 4 @ 70 kg
Good Mornings
5 x 5 @ 35 kg

11.6.2008
Deadlift to knees
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
2 x 4 @ 172,5 kg
Bnch Press
6 x 1 @ 77,5 kg
6 x 2 @ 92,5 kg
6 x 4 @ 100 kg
Flies
10 x 5 @ 15 kg x2
Deadlift from Boxes
Since I had to train at a commercial gym without a powerrack and boxes there was no safe way of doing it.
Lunges with bar in front
5 x 1 @ 40 kg
5 x 2 @ 45 kg
5 x 2 @ 50 kg
Abs

13.6.2008
Back squat:
ack Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,  5 kg
2 x 2 @ 122,5 kg
3 x 1 @ 115 kg
5 x 1 @ 100 kg
7 x 1 @ 87,5 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 40 kg

16.6.2008:
BW is now stable at around 94,5 - 95 kg without dieting.
Back Squat:
5 x 1 @ 100 kg
4 x 1 @ 122,5 kg
3 x 2 @ 142,5 kg
2 x 4 @ 160 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 4 @ 122,5 kg
2 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg x 2
Push Up
10 x 5 @ BW
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 1 @ 132,5 kg
3 x 4 @ 152,5 kg
Good Mornings
5 x 5 @ 40 kg

Reducing the load on the auxliary exercise for chest seemed to be a good idea as the bench press itself got more consistent.

18.6.2008:
Deadlift standing on 20kg plates:
3 x 2 @ 115 kg
3 x 2 @ 140 kg
3 x 4 @ 150 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 122,5 kg
2 x 2 @ 130 kg (a first for me running Sheiko)
3 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg
Deadlift from Boxes
4 x 1 @ 140 kg
4 x 2 @ 160 kg
3 x 3 @ 185 kg
205s were scheduled but I will hold off >200kg for this month. If the backpain is not coming back and I get a green light from phys. therapy then I will retest Squat and deadlift next month.
Lunges with bar in front:
5 x 5 @ 50 kg
Abs
Bench looks OK. Maybe I can target 150 - 160 come September. At least with a shirt it should be feasible.

23.6.2008

Had to do a little replanning due to changed travel plans. So I cut short of Sheiko 29 and started with http://www.elitefts.com/sheiko/Sheiko32.htm
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 3 @ 142,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 115 kg
Military Press:
10 x 1 @ 50 kg
9 x 1 @ 50 kg
10 x 1 @ 40 kg
Abs

25.6.2008:
Some Skill evaluation today:
Back Squat: 3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 2 @ 132,5 kg
2 x 1 @ 152,5 kg
1 x 1 @ 170 kg
0 x 1 @ 190 kg no depth
no knee wraps used. Back seemed Ok but I did not want to overdo it, while going heavy the first time after my injury.

Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
2 x 2 @ 107,5 kg
2 x 1 @ 120 kg
1 x 1 @ 135 kg
0 x 1 @ 145 kg felt doable but got stuck of the chest. Also lowered it too much up the chest.
0 x 1 @ 150 kg same as above
0 x 1 @ 145 kg Again stuck at chest.
Deadlift:
3 x 1 @ 115 kg
Did not want to risk injury since my back felt done so I called it a day.
In mid July I want to retest again.

30.06.2008
After a Friday to Sunday motorbike trip around the mountain passes of southern tyrol were we made 1300 km on twisty B roads in 3 days, I was exhausted but also glad to be back to the weight room.
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
2 x 4 @ 152,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
BW down to 92,7kg in the morning.
So maybe 90 kg is possible come September.

2.7.2008:
DL to knees
3 x 1 @ 115 kg
2 x 2 @ 140 kg
2 x 2 @ 150 kg
1 x 3 @ 160 kg
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 3 @ 130 kg new PR for a series of 130s
Flies
10 x 5 @ 15 x2 kg
Deadlift of Boxes
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 5 @ 185 kg
Military Press
10 x 3 @ 50 kg
Abs

4.7.2008
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 1 @ 122,5 kg
3 x 1 @ 120 kg
2 x 1@ 120 kg
Back Squat
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 1 @ 152,5 kg
2 x 5 @ 152,5 kg
BP
4 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5 @ 15 x 2 kg
Good Mornings
5 x 5 @ 45 kg