Road to 1000lb @190bw

Hey all,
glad to be a member of this forum.

I've been lifting for 3.5 years, being extremely skinny (and 6"3). Gained 40lb but still skinny at 185-ish aha. Stalled for the last 2 years minus the last 2 months where I had some nice progress with a better mindset.

I discovered the Sheiko programs through Reddit. It has all I was looking for. I hate basic intermediates programs, I thought I was doomed to create my own Frankenstein stuff and change exercises every 2 weeks based on that new idea from t-nation. Not anymore.


So here I started yesterday. "Under 80kg program" or #37,#30,#32. I know it's not a cookie cutter program but I like the general template a lot, with the added BB movements.
I'm also a beginner in weightlifting so I do it on "off" days, plus a quick run on Sunday morning along the Bay area SF.


WEEK 1 DAY 1

Bench 5x115, 2x4x135, 2x3x155, 5x3x170
Squat 5x135, 2x5x185, 5x5x225
Incline 6x115, 2x6x135, 4x6x145 (no bench available)
Flyes 5x10 with 30's dumbbells
Good morning 5x5x135
added 3x15 seated face-pulls, and some band pull aparts.

Took me 1h30.'
Felt awesome.


Just so you get an idea of today's weightlifting session (with a coach).
Power cleans - warming up
Clean&Jerk - 5x1 (focus on learning technique, weights <105-115lb)
3 Front Squats and 3 Push Ups - 5 sets



Hope to improve my total of 930 and add 10% to that by December. I'm pretty confident, wait&see. I had a tiny bit of room in my last squat&deadlifts maxes.
Secondary goal would be to remain over 190 effortlessly. A 10-12% 200lb is my life goal, kind of. Until I get there I guess aha.

Also to get a better idea of my numbers, here are my maxes from last month:
-bench 225
-military 125
-squat 315
-front squat 275
-deadlift 385 (should have tried 395...)

Others:
-cleans and snatches are irrelevant, learning technique at 95-ish
-4:45/km or 4 miles in 30 mins


Diet is a gallon of home-made coconut milk a day (1700 calories in a smoothie with some other fruit), 60%fat/20/20 for 3500 calories, carb backloading. I'm considering 4000 calories but I've seen steady gains this summer with 3500 (+6lb in 2 months). Any advice here?

Yesterday

week 1 day 2

Deadlift 1x5@185, 2x5@235, 2x4@275, 4x3@295
Incline dumbbells press 1x6@35's, 1x6@50's, 4x6@70's   
Dips 5x5 bodyweight, short rest periods <20seconds. I was still sore in the pecs from Monday, but I'm feeling much better today. Love that
Deadlift from boxes 1x5@185, 2x5@235, 2x4@275, 4x3@315. These were HARD
Lunges 5x5@135. I was in hell at that time   
Hanging leg raises 3x10

About 1h45 for the whole thing. I've never trained for that long. Feels awesome.

today = massage+yoga aka rest day

week 1 day 3
Bench (*chose to do them paused) - 7@115, 6@125, 5@135, 4@145, 2x3@160, 2x2@170, 2x3@160, 4@145, 6@135,10@125, 8@115 (messed up the last 2)
Dumbbell fly - 5x10 with 30's
Squat - 5@160 2x4@190 2x3@225 5x3@240
French press - 5x10
*Good morning - 5x5@135

week 2 day 1

Squat   5@165, 5@195, 2x 3@225, 5x 2@265
Bench (*all paused) 5@115, 5@135, 2x 3@165, 6x 2@185 (Meanwhile, 6-plates benching on the bench on my left huh)
*Dumbbell fly 6x 10@35's supersetted with 6x 5@35's curls   
*Front skwats 3@185, 3@205, 4x 3@235
*Stiff Leg Deads 5x10@160   


DOPE energy through the whole thing. Hungry for more. 1h15

*Minor changes to the program based on how I felt.

A bit late with the updates

Week 2 day 3

Incline bench 5@115 4@135 3@155 4x3@175
1,5Squats (was supposed to be paused squats on the way up but I wanted to try these) 3@160 3@100 4x3@225
Bench 3@135 3@155 2x3@185 3x2@195
4x8 Dips @bodyweight focusing on stretch - should have done more sets
4x8 stiff legs deads@160 with slowish descent
4x15 FacePulls, seated


Added a 4th day last week just to see how it goes. Also weighed in @183, which is not too bad from 186 one month ago and a big high carb / low carb switch.

Slow 2-plates Deficit Deadlift 5@135 3@185 4x2@235
Incline bench 5@135 2@175 3@155 2@165 3@155 3x3@160 (fluctuated a lot because I wanted to hit 5x3@175 like yesterday, but there was no way... Bad sleep+fatigue I guess. So I tried to find my comfort %)
Rack Pulls from 2" below knee 3@225 3@255 3@295 4x2@335
Dips 5x4 45lb added bodyweight focusing on stretch
LegPress 5x5 @3plates each side, low eccentric
Good mornings 4x8@135


I love them slow eccentrics on accessory lifts. Should have done them since forever. Great energy post WO, I'm going to try 5 days a week and really bring up that bench.


week 3 day 1
yesterday
I worked out fasted, never drink coffee but I had a scoop of preworkout on empty stomach for the first time ever. I felt HIGH lol. Really in the zone as F.

Bench 5@45,115 4@135 2x3@155 5x3@185 flying sets of 3. Feel like this bench is going somewhere with high frequency
Squat 5@45,135,185,225  then decided to go heavier 3@255 2x2@265 3x1@275 flying singles
Incline bench 5@125 4@155 4x4@175 those were supposed to be flat bench but I decided to go on incline with same weights. Knowing that I couldn't even do 2 reps with 175 last Saturday....Rep and sets PR here. The guy who spotted me told me I should have gone for more reps/sets. I'm still new to autoregulation and thought the incoming DB flyes would be enough
5x10 Flies@35 plus 6-8db curls (using the same 35s) superset
5x10 Romanian dead@160 plus face pulls superset

Was exhausted after 90' doing this, but had super high energy on my way home, I sprinted that last SF hill to my flat feeling like "WTF is going on with me". Didn't sleep well because I feasted at 9pm duh... good energy this morning nonetheless.

Week 3 day 2

1h15

Incline 5reps@95-115 4@135-145-155-165-2 sets with 175, all supersetted with barbell rowings

Dips 5x10 supersetted with chins 5x10 @bodyweight

2 biceps+triceps superset 4x12-ish each


Day 3

Bench "marathon" took me 40'... 6@115, 5@135, 2x4@155, 2x3@175, 2x2@180, 2x2@185, 3x1@195, 2x2@185, 2x4@175, 1x5@165, 1x6@155, 1x7@145, 1x15@135 (amrap for fun instead of a set of 8. messed up a bith with the percentages and pounds increments)

Incline flyes 5x10@30 db's crazy pumps...

Conventional Deadlift 5@135,225,295 3@315 2x2@325 3x1@335 did one last additional semi sumo deadlift and my form is so much better... No point continuing being obsessed with conventional. I decided to stop with it.

Shrugs 4 or 5x10 I lost count. With 225 and 315