Just finished a Sheiko four week prep, took a week off due to stuff, now I’m starting a five week peak.
Week 1 Day 1
Squat
BWx20
45x15
135x10
230x2
275x3
320x3 / 5 sets
365x3 / 2 sets
385x2 / 2 sets
Bench
135x10
190x2
225x3
240x3
260x3 / 2 sets
275x3
300x2
Hack Squat
225x5
275x5
315x5
365x5
Narrow Bench
185x3
205x8
215x8 / 2 sets
225x8
Abs
Lookin strong man. What’s your Height, weight age etc.
I’m 5’10", 240lbs and I’ll be 42 next month. I was introduced to powerlifting early, but was out of it through a combo of stupidity, family and career.
An arthritic knee makes it hard to squat and deadlift what I really would love to.
[quote]BlackLabel wrote:
Lookin strong man. What’s your Height, weight age etc.[/quote]
Thank you.
Sheiko 5-Week
Week 1 Day 2
Deadlift
245x3
305x2 / 2 sets
355x3 / 2 sets
385x2 / 2 sets
405x2 / 4 sets
435x2 / 2 sets
Bench
135x10
190x3
225x3
240x3
260x3
275x2
Military Press
95x10
135x8 / 2 sets
145x8 / 2 sets
Rack Pull from knees
245x2
305x2
355x2 / 2 sets
405x3 / 3 sets
45 Degree Back Extensions
+45 x 5 / 5 sets
Week 1 Day 3
Squat
BWx20
135x10
230x3 / 2 sets
275x3
320x3 / 2 sets
340x3 / 2 sets
365x2 / 4 sets
Bench
135x10
175x2 / 2 sets
190x3
225x3
240x3
260x3 / 2 sets
275x2 / 4 sets
305x2
Bent Row
135x10
185x3
205x8 / 4 sets
Good Morning
135x10
225x5 / 2 sets
255x5
275x5
Bike 10min
Last week was full of schedule snafus and I only got in one day of training. I was to do Week 2 Day 1, but day two is to be the skill eval, but I knew my legs would be too sore if I did one day of squat prior. So I skipped to the skill eval
Week 2 Day 1 (Skills Eval)
Squat
45x20
135x10
225x5
315x2
385x1
410x1 (90%)
435x1 (95%)
455x2 (100%)
I did 475 in a meet last June, but in July I got 455 and missed 485, so I stuck to 455 as 1RM
Bench
135x10
185x5
225x3
275x1
315x1 (90+%)
330x1 (95%)
355x1 (103%)
I didn’t feel like dead lifting today and plan on doing it Wednesday.
Standing Behind the Neck Press
45x15
95x5
135x5
155x3
Soo there was an explosion at a building next to my gym. The police and fire departments closed the street, so I can’t leave. I guess I will deadlift. :ns:
Deadlift
135x15
225x5
315x3
405x2
455x1
480x1 (95%) kind of hard, my head’s not really into it.
Week 2 Day 2
Squat
BWx20
45x15
135x10
235x2
275x3
335x3 / 2 sets
350x2 / 3 sets
Bench
135x10
185x3
215x2
250x2
265x2 / 3 sets
Squat HB Narrow Stance
135x8
225x5 / 3 sets
DB Incline Bench
85’s x 8 / 4 sets
Week 2 Day 3
Deadlift
135x15
255x3
315x3
355x3 / 2 sets
405x2 / 6 sets
Bench
135x10
195x3
230x3 / 2 sets
265x3 / 3 sets
285x2 / 2 sets
Narrow Bench
245x4
255x4 / 4 sets
45 Degree Back Extensions
+45x5 / 4 sets
Started to come down with a cold the night prior, but felt fine in the morning. Two straight days of shoveling snow, I think I’m okay.
Week 3 Day 1
Bench
45x20
135x10
175x3
215x3
250x3 / 2 sets
285x2 / 2 sets
305x1
325x1
Squat
BWx20
45x15
135x10
235x3
280x3
330x3 / 2 sets
375x2 / 5 sets
Bench
135x10
195x3
230x3
265x3 / 4 sets
Bent Row
135x6
175x3
205x 8
215x8 / 3 sets
Good Morning
135x10
225x5 / 4 sets
Got home and feel like a bag of dicks. Temp=101. Don’t know how the rest of the week will go.
Just found your thread Dan. Knees give me trouble as well. But I’d rather lift with some pain then not lift at all. Your putting up some great numbers. Keep hittin’ it.
From you, this is quite the complement and has made my day.
Thanks Eco.
Dan, I’ve come across a few push/pull and powerlifting meets in Manchester, NH. They’re so close to home for me i have to try and hit 1 or 2 of them. Didn’t know how far from Manchester you were. www.americanpowerlifting.org
[quote]ecogenx wrote:
Dan, I’ve come across a few push/pull and powerlifting meets in Manchester, NH. They’re so close to home for me i have to try and hit 1 or 2 of them. Didn’t know how far from Manchester you were. www.americanpowerlifting.org[/quote]
I can see I93 from my kitchen window. I’m just south of Boston. I was never able to do AP meets b/c of work and I would find out too late.
Temp ran through Tuesday, and Wednesday and felt like a bag of dicks still.
Week 3 Day 2
Bench
135x10
175x3
215x3
250x3 / 2 sets
285x3 / 6 sets
Military Press
95x10
135x8
145x8 / 3 sets
Deadlift
135x10
255x3
305x3
355x2 / 2 sets
405x2 / 5 sets
45* Back Extensions
+45x6 / 4 sets
Abs
Temp ran through Tuesday, and Wednesday and felt like a bag of dicks still.
Week 3 Day 2
Bench
135x10
175x3
215x3
250x3 / 2 sets
285x3 / 6 sets
Military Press
95x10
135x8
145x8 / 3 sets
Deadlift
135x10
255x3
305x3
355x2 / 2 sets
405x2 / 5 sets
45* Back Extensions
+45x6 / 4 sets
Abs
Week 3 Day 3
Squat
BWx20
45x15
135x10
235x3
285x3
330x3 / 2 sets
375x2 / 2 sets
405x1
425x1
Bench
135x10
175x3
215x3
250x3 / 2 sets
285x2 / 5 sets
Narrow Bench
225x8 / 4 sets
Squat
45x15
135x10
260x3
315x3
350x3 / 4 sets
Hack Squat
225x3
315x5
365x5 / 2 sets
Bike
Dan, you must be beat after this workout. How long does this workout take?
[quote]ecogenx wrote:
Dan, you must be beat after this workout. How long does this workout take?[/quote]
Yeah, I was. Week 3 of the five week peak is kind of high in volume, sort of like the four week loading phase. Where the four week loading phase has either squat, bench or deadlift twice each training day.
It took me about an hour and a half. Off the top of my head I worked up to 80% of 1RM for the first round of squats and the bench, so doubles aren’t too bad.
Dan, you should migrate this log over to the over 35 forum. You’ve got a lot of experience and input we old guys could use.