7.7.2008:
Back Squat:
3 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 155 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 122,5 kg
1 x 3 @ 130 kg
Flies:
8 x 4 @ 15 x2 kg
Military Press
6 x 1 @ 60 kg
5 x 1 @ 50 kg
8 x 1 @ 40 kg

Intensity will go down further this week.
Weight is now constant around 94 kg. The 92 of last week were due to dehydration due to riding motorbike in the summer heat.

9.7.2008:

Bench Press:
3 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 5 @ 122,5 kg
Flies
8 x 4 @ 15 x2 kg
Deadlift
Conventional
3 x 1 @ 115 kg
3 x 2 @ 140 kg
3 x 2 @ 160 kg
I need to do these more often
Sumo
2 x 5 @ 172,5 kg
Good Mornings
5 x 4 @ 50 kg
Abs

11.7.2008
It was foolish to not do conventional DL in such a long while. Now my back is completely sore. The next Sheiko cycle I will do with conventional lifting.
Back Squat:
3 x 1 @ 95 kg
3 x 1 @ 115 kg
2 x 2 @ 135 kg
2 x 3 @ 145 kg
Nice thing about the deload week that I can focus on technique better.
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 4 @ 115 kg
Military Press
6 x 1 @ 60 kg
8 x 2 @ 50 kg

14.7.2008:
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 135 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg

Abs

When preparing for the Workout I believed that this would my first 'easy' Sheiko day. But for some reason ever since I am doing Sheiko every rep feels hard.
On Squat I am working to get my stance narrower in order to reach depth more easily. On Bench I am experimenting with the setup. I read somewhere that holding the breadth as long as possible helps in not loosing the initial setup. I found that to work rather well.
I will have a max test this thursday potentially with a Shirt. As this is my first time using a shirt I am quite curious how this will feel like and how much kg will be moved ;-)

17.7.2008
Bench Shirt training could not be arranged. So I trained at home without it.

Bench:
Worked up to an easy 1 x 1 @ 140 kg
145 and then 142,5kg did not get off the chest. 

I think maybe I should do reps with 140 kg until 145 kg works out.

BB Hacksquat:
10 x 5 @  60 kg

I will take about 10 days off from lifting and go on vacation.

Just watched the latest video that Ryan put up. Mr. Kenelly benching 1074 pounds. If I am not mistaken thats about 488 kg.  This kind of puts things in perspective. Very inspirational. Thanks Ryan for uploading. I am really amazed at the speed with which he can bring up the bar with THAT weight. Awesome stuff indeed.

4.8.2008
After 2 weeks vacation which included stomach illness first trainng session.
Weighed in around 90 kg which was due to the illness.
Squat
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 3 @ 130 kg, must have lost a lot of strength during training pause as these felt really heavy.
Bench Press
3 x 1 @ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg, all easy.
DB Bench Press:
5 x 3 @ 42,5 kg x 2
External Rotation
15 x 3 @ 8 kg x 2
Abs
10 x 3
This week is for catching up. Next week starts the 5 week cycle leading up to the BP competition.

6.8.2008
Sore from head to toe from the first workout after the break.
Conventional DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 2 @ 160 kg
Legs felt like lead
Bench Press:
3 x 1 @ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg
DB Bench Press
5 x 3 @ 42,5 kg x 2
Lunge Backwards w bar in front:
4 x 3 @ 40 kg
It seems most substance was lost on legs whereas bench press seems OK.
Weight stayed at around 90 kg.

8.8.2008:
Squat:
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 3 @ 130 kg
felt better than on Mondaybut far from optimal.
Bench:
3 x 1@ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg
DB Bench Press:
7 x 3 @ 42,5 kg x 2
45 deg. Hyperextension
10 x 3 @ 30 kg
Last day at the gym in Skopje. The gym is really OK for working out but considering the temperatures here > 40 Cel. it could really use an AC.
Next week I will be training in Vienna again.

11.8.2009
Bench Press
3 x 1 @ 80 kg
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 1 @ 122,5 kg
1 x 1 @ 130 kg
Flies
10 x 5 @ 15 kg x2
Squat
2 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 5 @ 132,5 kg
2 x 2 @ 155 kg
(2 x 2 @ 165kg these being quarter squats to get used to the weight again)
Good Mornings
5 x 5 @ 40 kg

13.8.2008
Deadlift (Sumo)
3 x 1 @ 115 kg
2 x 2 @ 140 kg
3 x 2 @ 160 kg
2 x 3 @ 172,5 kg
Planed on 185 and 195 but 185 did not move. Better performance than last week though.
Bench
3 x 1 @ 85 kg
3 x 1 @ 100 kg
3 x1 @ 110 kg
3 x 1 @ 115 kg
2 x 1 @ 122,5 kg
Flies
10 x 5 @ 15 kg x2
Deadlift of boxes
2 x 1 @ 115 kg
2 x 1 @ 140 kg
2 x 2 @ 160 kg
160 were easy but again 185 did not move.
Reverse Lunges Bar in Front
5 x 1 @ 50 kg
3 x 1 @ 50 kg
5 x 1 @ 40 kg
4 x 2 @ 40 kg
Well better than last week on DL but improvement is needed. Bench looks fine.

15.08.2008
Bench Press
2 x 2 @ 80 kg
3 x 1@ 85 kg
3 x 1 @ 100 kg
3 x 1 @ 110 kg
2 x 2 @ 115 kg
2 x 5 @ 122.5 kg
0 x 1 @ 135 kg Hmm. Got it off the chest but bar would not move further.
Flies
10 x 5 @ 15 kg
Squat 3 x 2 @ 100 kg
3 x 1@ 115 kg
2 x 2 @ 132.5 kg
3 x 2 @ 142.5 kg
Good Mornings
5 x 5 @ 50 kg
18.5. 2008:
2 x 1 @ 95 kg
2 x 1 @ 115 kg
2 x 2 @ 132.5 kg
2 x 3 @ 142.5 kg
Bench Press
2 x 1 @ 80 kg
3 x 1 @ 95 kg
2 x 1 @ 110 kg
2 x 3 @ 115 kg
Flies
10 x 5  @ 15 kg

Hopefully, I get to try the Bench Shirt on Wednesday. If not than I will compete raw with the goal of making 145 kg in the 90kg class.

20.8.2008:
First time with bench shirt. Worked up to 110kg without shirt.
With Shirt:
1 x 5 @ 110 kg to warm up the shirt
1 x 1 @ 120 kg
1 x 1 @ 130 kg
1 x 1 @ 140 kg
For the most part I had problems coping with the pain from the shirt and to get the bar to touch the chest. When it did it almost flew off. So the support was very good.
After that I was done and finished with
DB Flies
10 x 5 @ 15.5 kg x2

22.8.2008
Squat:
2 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 1 @ 132.5 kg
2 x 4 @ 142.5 kg
2 x 1 @ 132.5 kg - Finally found the right groove for squatting again.
Bench Press - no shirt 
3 x 1 @ 85 kg
3 x 2 @ 100 kg
3 x 4 @ 115 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg

25.8.2008:
Squat:
2 x 2 @ 105 kg
2 x 1 @ 122.5 kg
3 x 1 @ 132.5 kg
2 x 2 @ 142.5 kg
2 x 2 @ 152.5 kg (finally with good depth)
Bench Press
3 x 2 @ 82.5 kg
2 x 1 @ 97.5 kg
2 x 2 @ 105 kg
3 x 3 @ 120 kg
1 x 1 @ 130 kg nice and easy
Flies
10 x 5 @ 15 kg x 2
Good Mornings 5 x 5 @50 kg
Wednesday is bench shirt training again.