Hello,im john,thisv is my first post to a fellow member.I am a computer illiterate so i may have some trouble with typeing,grammer etc.For that i apologize,but what i can give is some old-school sound basic,intermediate and competitive level advice,as i was 3rd in the jr. mr.canada in 1978.I don’t say that to brag,but to establish that im not just-off thr truck.Lol.So brother i looked at your number’s and they are O.K…Are you happy with your progress?One thing that is the Common Demoninator with men over 40ty is our declining Bio-available testosterone.But dont dispear,there are way’s too a healthy muscular psysique.get back to me if you so desire. john
sheiko week 4/day 1
feeling much beter today, so did saturday’s training
squat (walk weight from squat rack)
2x2 355
2x2 365
1x2 375
bench
2x2 250
2x2 255
1x2 265
triceps (for wife)
3x10
I’m pushing the big 50 and am happy to be lifting heavy enough to scare the college kids. Sad thing is, I’m not lifting that heavy. Their all doing the crossfit bullshit. I’m just picking up heavy shit and putting it down.
Great work in here, hawkcapt, it looks like sheiko is treating you well. I still have the templates you sent me and I’m thinking about running them, maybe after my next meet in December.
sheiko - week 4/day 2
deficit DL
2x3 250
4x2 295
Incline bench
5x8
Tricep Pushdown
3x10
DL
2x3 295
2x3 335
2x2 355
Camber GM
5x5
Fried
sheiko week 4/day 3
squat
1x2 285
1x2 315
1x2 335
1x5 295 (+80# chain)
Bench
4x3 235 (foam)
2x3 250 (foam)
Tricep pushdown
6x8
sheiko week 4/day 4
bb row
5x6
OH press
3x6
camber bar gm
5x5
survived 4 week 1st phase. wasn’t as much of a shock as it was the 1st time I ran it. will deload and get ready for 5 week comp phase. we’re 8 weeks out from meet.
sheiko comp prep phase - week 1/day 2
dl
2x3 300
5x3 340
incline bench
4x8
tricep pushdown
3x10
reverse hyper
3x6
sheiko meet prep - week 1, day 3
squats (walk weight out)
5x3 320 +40# chain
bench
2x2 215
3x2 245 (foam)
3x1 275 3bd
close grip partials
1x8 215
2x8 185
camber bar gm
5x5
sheiko meet prep / week 1-day 4
dl (sumo)
6x2 255 (30 sec rest)
bb row (fat bar)
4x6
db oh press
4x6
Start new job on Monday. Will miss the daytime workouts. Felt like a kid on summer vacation.
Congrats on the new job! The only bad part about getting a new job is you have to go to work. 
Great training as well.
Thanks Jack. Getting used to waking to an alarm will be interesting.
skeiko meet prep / week 2 - day 1
squat (walk weight out)
1x3 320
5x2 365
bench (w/fat bar)
1x3 230
5x2 260
flyes
3x10
sheiko week 2 / day 2
dl
2x3 340
2x2 365
1x1 385
tri pushdown
3x10
db bench
3x8
camber gm
5x5
Good news…bad news
Good news - got a job
Bad news…can’t get off for the November meet.
Went in tonite and did 5x8 narrow stance squats. Gotta start training these again.
The move to our bigger facility fell thru. The new landlord started being an asshat and wanted to change the terms of the agreement. Looks like the search continues.
trying to get the hang of this narrow stance, low bar squat thing.
worked up to 315 for 8. felt good. It’ll be on the job training when the weights get to the point of struggle. I knew how to correct a lift with my old style/stance.
will start to bench and dl. looking at going back to westside programming.
still kinda f’n around
deficit dl
3x5 315
tri pushdown
4x6
bb row
4x5
meh, still felt good to be in the gym. new job is f’n with my lifting time. still bummed about not doing Nov meet. writing up new programming. plan on starting saturday.
squat (narrow stance/walk out of squat rack)
worked up to
1x2 315
1x2 340
1x2 375
1x1 405
dl (sumo)
8x3 w/fat bar 225 + 40# chain
bb row
5x3
gm
2x8
DE Bench
8x2 185 + 40# chain
OH press
5x5
Tri band pressdown
100
ME DL
Camber bar GM (from pins in power rack)
worked up triples to:
1x3 275
1x3 305
1x3 335
1x3 365
0x0 (x2) 385 - bar no budge
Squat
8x2 225
Reverse Hyper
3x10
KB swings
3x12
EZ bar curls
1x20