good... lord. i'll write it out longways so you get a better appreciation for the volume here.
MONDAY
squats:
220x5
265x4
265x4
310x2
310x2
310x2
355x2
355x2
355x2
355x2
355x2
bench:
180x5
220x4
255x3
255x3
290x3
290x3
290x3
290x3
290x3
290x3
db side raises: they said either these, DB flies, or DB press. side raises seemed best for now given my energy
25x10
25x10
25x10
25x10
squat: again?!?
220x5
265x5
310x4
310x4
310x4
310x4
310x4
abs: decline situps
10
10
10
weight: 225
notes: this took about 95 minutes, maybe a bit more. i never came close to failure, except just in energy. by the end of my squats i just didn't want to stand up any more. the bench was pretty cake, actually. didn't even need a spotter except set 6 just to be on the safe side.
one thing i'm REALLY noticing is that the repetition is helping my form. by the last double with 355 and the fourth or fifth triple with 290 my form was so spot on that those reps FLEW.
another thing. i have a feeling that sheiko is good not just for whatever scientific reason they choose the scheme, but because it's, ideally, four weeks without a failed rep. that should help me mentally big time.