1 Squat 50% 5 1 220
60% 4 2 264
70% 3 2 308
80% 3 5 352
Squat 50% 5 1 220
60% 5 2 264
70% 4 4 308
Accessory
Band Pull Aparts
Mini x 20 x 5 sets
DB Row
75 x 10
80 x 10
85 x 10 x 3 sets
Face Pulls
~35 x 10 x 3 sets
Planks
BW x 30 sec
+44lbs x 45 sec
BW x 30 sec
Squat
2 triples with 308
2 doubles with 352
3 singles with 396
2 triples with 308
4 doubles with 352
Is this easier to read, Mr. Smith? 
Also, pec rehab shit. Next week I’ll test it out.
Yes this looks a hundred times better. Grade A Thumbs the fuck up mutha fucka! You Need a pec massage my dear?
Also you geared up or do ya do all the lifts raw in sheiko
This is all raw for Sept 8 Atlantic Raw meet. I think I already have plan laid out for gear after Sept 8 leading into mid November (Eastern Canadians).
Would love a pec massage…
Extra
Band Pull Aparts
Mini x 20 x 5 sets
Wall Slides
Shoulder Mobility
My top reasons for the pec injury:
- Overuse
- Lack of upper back work
- Quitting shoulder mobility work
Once the pec is back up to speed, I’ll be addressing all three at once
-
Overuse - No more benching according to Sheiko. It works great for squats and I’m having no issues there. I remember a Louis Simmons video where he talks about overuse and how cycling exercises helps prevent this. I’m going to ME Bench on Monday and RE/DE Bench on Friday. ME Bench will come after the squats on Monday, and DE/RE will come before squats on Friday. No benching on Wednesday. ME work will focus on areas my raw bench lacks, and will go in 2 week waves. Will start with close grip, potentially with boards, once I can bench again.
-
Lack of upper back work - Already addressing this with the extra work and accessory day. Will continue this.
-
Quitting shoulder mobility work - I used to do a LOT of shoulder mobility work. Ever since starting Sheiko I’ve completely stopped. I will be doing this work before benching, as well as every time I do extra work, such as this evening.
Here’s hoping this works out. I know conjugate for bench coupled to Sheiko and Deadlift might not work the best, but I’m going to give it a shot.
Awesomeusername’s last name is Smith?
I too like the simple version of the lifting-ness.
[quote]Spock81 wrote:
Awesomeusername’s last name is Smith?
[/quote]
Indeed it is. And I’ll try to continue keeping it simple It’s just so much easier to copy and paste from a spread sheet…
Deadlift
4 triples with 363
2 triples with 387
1 single with 387
Well, certainly starting to feel the effects of not deadlifting for real for over 2 months. This was complete and utter shit. It was supposed to be 5 triples with 387, not 2 triples and a single…
AND YA RIPPED A CALLOUS TO PUSSSAAAAAYYYYY. It’ll come back buddy
And crushed finger between two 10kg plates. Double Pussayyyyy
Squat (all beltless)
2 sets of 5 with 264
5 sets of 5 (5x5) with 308
Band Pull Aparts
Mini x 20 x 5 sets
Pec rehab and shoulder mobility
On paper this looked a lot easier than it was. I don’t know if it was hard from the 90% singles early in the week, or because I’m not used to 5’s anymore, or some other factor… but it was fairly taxing. The last two sets actually felt better than the rest. I wasn’t using much rest in between the first three, so maybe that played a factor.
Looking forward to attempting bench on Monday!
Three days from now (July 16) marks my one year powerlifting anniversary. I did my first meet, Atlantic Raw, last year. Since then, my squat has gone up, my bench is about the same and my deadlift is down. I need to string together a full year, not just several months, of good training. This is depressing.
Accessory
Band Pull Aparts
Mini x 20 x 5 sets
DB Row
75 x 10
80 x 10
85 x 12 x 3 sets
Fat Grip DB Row
60 x 8 x 3 sets
Face Pulls
~35 x 12 x 3 sets
Band Anti Twist
3 sets
[quote]DaveForner wrote:
Three days from now (July 16) marks my one year powerlifting anniversary. I did my first meet, Atlantic Raw, last year. Since then, my squat has gone up, my bench is about the same and my deadlift is down. I need to string together a full year, not just several months, of good training. This is depressing.[/quote]
Why do you think your deadlift has gone down? My squat has gone down over the past few months and I can’t figure out for the life of me what special thing I did before to make it go up, ha.
Since from December? I stopped training it hard lol.
Since the meet, which was down from December (so even further down), I stopped training it at all for like 2 months. : (
I just have to get back to training it hard lol.
Your squat is probably from over training it … Smolov. 
Also, I got cocky with my deadlift I think. I had been consistently been hitting at least 500 when I would hardly train it. Well, that backfired and now it’s minus 50 pounds at the VERY least.
Extra
Band Pull Aparts
Mini x 20 x 5 sets
Wall Slides
Shoulder Mobility
Squat
2 sets of 4 - 264
2 sets of 3 - 308
5 sets of 3 - 352
4 sets of 6 - 286
Starting the ME Upper on Monday
Week 1 Accumulation
CG Bench Press
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
I’m pretty bloody stoked about this. I don’t know if it’s an actual PB, but seeing as how I benched 115kg at my last meet, and I’m coming off 2 weeks of no benching due to a strained left pec, this is fucking awesome. Will try to beat it by 2.5kg or 5.0kg next week. Am also starting an excel sheet of all lifts finally, so I can actually know what the fuck my training PB’s are.
NICE BENCHING!
And ya, I think smolov ruined my squat, Lol. It like, taught me to keep repping even when my form was going to shit.
I hope it will go back up again soon. Squat always frustrates the hell out of me 