… After having to shut squats down a bit early after a easy 525 because of some pain in my left Glute, I was happy to walk away with a 10 lb PR in bench hitting a paused 350 lbs and a 15 lb PR in Deads hitting 650 lbs. As much as I was dying to kill 550 without wraps in squat I would rather stay injury free and hit something huge in 4 weeks at my meet when I have some knee wraps on. 300 Kg (660) in Deads is looking like a good meet goal.
Squat (No knee Wraps)
135 X 5 X 3
225 X 4 X 2
315 X 3
405 X 2
455 X 1
1st Attempt : 500
2nd Attempt : 525
Shut it down. Sharp pain in left glut causing me to baby it in the hole.
Bench (Competition pause)
95 X 6 X 3
135 X 5 X 2
185 X 4
225 X 3
275 X 2
300 X 1
1st attempt : 315
2nd attempt : 335
3rd attempt : 350 (10lb PR)
4th attempt : 360 (Miss) Probably would of had it if I didn’t go 350 before!
Deadlift
135 X 5 X 2
225 X 5 X 2
315 X 4
405 X 3
500 X 2
545 X 1
1st attempt : 600
2nd attempt : 625
3rd attempt : 650 (15 lb PR)
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 1 OF MEET PREP
… Starting things off a little heavier then usual for bench because I dont plan on increasing the percentages much if at all for the last 3 weeks of training. Wanted to do sets of 3 at 465 in squat but it just wasn’t there. Every rep of 440 felt great. Depth was easy to hit and I felt strong. Glut was still a little sore but went away after a couple heavy sets. I plan on wrapping up for the first round of squatting on fridays then some speed / pause sets for the 2nd round. Since I am in meet prep i will be a little conservative but still plan on killing every workout!
Bench press (Pausing the last rep)
190 X 5
230 X 4
265 X 3 X 2
305 X 3 X 5
Squat
290 X 5
350 X 4
405 X 3 X 2
465 X 3
440 X 3 X 4
Bench press round 2 (No feet or belt / wraps still pausing last rep)
210 X 5
250 X 5
270 X 4
255 X 4 X 4
Dumbbell fly / Press
50 X 10
70 X 10
85 X 10, 8, 6
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 3 OF MEET PREP
… Being new to Sheiko type training I knew I had a lot to learn and was taught a lesson yesterday. After 10 weeks of pushing the envelope, increasing percentages weekly, and making some crazy gains my body told me its time to reload and slow down a bit. I think the key is to ease into a cycle, hit your stride, smash some PR’s then dial it down before you repeat the process. Being drug free my limits are reached often but it doesn’t mean I can push past them with a relentless passion to improve. I will drop my maxes for the program to true maxes and only pyramid up by 5 lbs on top sets for week 2 and 3 to hit my stride. Excited to see how wraps feel tomorrow for squats! Have not wrapped up since december!
Deficit deadlift (Double overhand no belt)
345 X 3
415 X 3 X 2
Switch to mix grip
450 X 2 X 4
Bench press (Pausing last rep)
190 X 5
230 X 5
265 X 4 X 2
285 X 3 X 2
305 X 2 X 2
315 X 1
225 X 15
Dumbell fly (Pausing at the bottom)
40 X 8
50 X 8
60 X 8
Deadlifts
345 X 4
415 X 3
485 X 3 X 2
550 X 1 Shut it down, treated today as mainly a recovery day.
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 5 OF MEET PREP
… Total 180 from wednesday! Felt pretty good and I can feel my strength starting to build back up. First time wrapping for months so didn’t go nuts. Will hit a heavier single next week along with my working sets being a bit higher. I also messed around with a wider grip in bench and it seemed to help ease the pain of my bicep. I also felt like I was able to get a lot tighter as I lowered the bar to my chest. Back on track!
Squat
315 X 5
365 X 4
415 X 3
Add Self Wrap
475 X 1
500 X 1
475 X 3 X 3
Bench press (Pausing last rep)
175 X 5
210 X 4
245 X 3 X 2
280 X 2 X 5
280 X 7 (Pausing every rep)
Chest Dips (Short pause at the bottom)
BW X 10
25 X 5
50 X 5
75 X 5 X 2
100 X 5
Squat Round 2 (Speed then 2 count pause)
275 X 2
335 X 2
375 X 2 X 5
375 X 1 (Speed then 5 count pause)
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 6 OF MEET PREP
… Finally the weight is starting to feel like normal again. Deads felt strong as ever and even though bench was tough because of soreness I was able to hit a decent rep out set. Walked away happy with the work I was able to get in to continue to improve my lockout strength. Felt great to end the week on a positive note after how wednesday felt! 20 days and counting and I can feel my strength starting to climb again.
Double pause Deads (No belt)
325 X 3
390 X 3
455 X 3 X 2
495 X 3 X 4
Bench press (No feet belt / wraps pausing the last rep)
175 X 6
210 X 6
230 X 6 X 4
230 X 10 (No pauses)
Hip thrusts
315 X 5
405 X 5
495 X 5
585 X 8
Bottom up Leg press doubled EliteFTS bands
4 plates X 5
8 plates X 5
10 plates X 5
12 plates X 5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 1 OF MEET PREP
… Starting get a lot more comfortable with my wider bench grip and every rep in squat was buried! Depth felt great and easy and even though the weight felt heavy it was moving fast. Saturday really tanked my posterior chain so im not surprised how it felt. Feeling good and focusing more and more on the meet as each day passes!
Bench press (Pausing last rep)
180 X 5
215 X 4
250 X 3 X 2
285 X 3 X 4
285 X 3 (pausing all the reps)
Squat
280 X 5
335 X 4
395 X 3 X 2
450 X 2 X 5
Bench press round 2 (No feet belt/wraps still pausing last rep)
180 X 5
215 X 5
250 X 5 X 4
250 X 6 (pausing all the reps)
Bottom up Leg press Doubled EliteFTS bands
8 plates X 5
10 plates X 5
12 plates X 5
14 plates X 2
16 plates X 3
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 3 OF MEET PREP
… Simple but intense workout! Bench felt good even though I would of liked a little more speed on my 315 single. I love how short intervals feel with deads because it tanks my gluts and lower back and forces them to work overtime to complete the last couple sets. I walked away from this workout knowing my lockout improved.
Bench press (Pausing the last rep)
180 X 5
215 X 4
250 X 4 X 2
270 X 3 X 2
285 X 2 X 2
305 X 1
315 X 1
305 X 1
285 X 2 X 2
270 X 3 X 2
Switch to no feet belt or wraps
250 X 4 X 2
230 X 5
215 X 6
195 X 7
185 X 22
Deadlift
330 X 4
405 X 3
460 X 3 X 2
525 X 3 X 2
560 X 2 X 4 (30 seconds rest intervals)
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 5 OF MEET PREP
… Strength continues to climb. 530 felt pretty good and bench felt great! I wanted to do speed Pause sets at the end but my right hip flexor / groin was fired up and would not of been happy with more squats. Ice, heat, and wrap and I will be good to go for deads!
Squat
135 X 5 X 2
225 X 5 X 2
315 X 4
405 X 3
455 X 1
ADD self wrap
490 X 1
530 X 1
490 X 3 X 3
Bench (Pausing last rep)
180 X 5
215 X 4
250 X 3 X 2
285 X 3 X 4
285 X 3 (ALL reps paused)
275 X 9
Dumbell Fly / Press
50 X 10
70 X 10
85 X 10
100 X 8
70 X 15
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 6 OF MEET PREP
… Groin / Hip flexor held up fine. I was surprised how smooth the lockouts felt after my second pause of my deadlifts. It shows that my lockout is improving big time. Trying not to push things to hard and leaving a bit in the tank each workout. 1 more week of full training the a couple light days and its showtime!!!
Double Pause Deadlifts (No belt)
340 X 3
405 X 3
475 X 3 X 2
505 X 3 X 3
No feet bench Pausing every rep
180 X 5
215 X 5 X 2
245 X 5 X 4
245 X 8
Triceps
Wide press downs X 10 X 3
Narrow press downs X 10 X 3
Hip thrusts
405 X 5
455 X 5
495 X 5
545 X 5
615 X 5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 1 OF MEET PREP
… Took everything inside me not to squat but I would rather be healthy on wednesday and friday from my last heavy days before the meet. Bench seems to be dialing in well and I am confident I will hit a big PR at the meet. Feeling more and more healthy each day and will be 100 % come meet time!
Bench Press (Pausing last rep)
180 X 5
225 X 4
255 X 3 X 2
290 X 3 X 4
290 X 3 (All reps paused)
Leg press + Doubled EliteFts bands
450 X 5
540 X 5
630 X 5
720 X 5
800 X 3
Bench Round 2 (No feet belt or wraps)
200 X 5
235 X 4
270 X 3 X 3
275 X 5
Dumbbell fly / Press All reps paused
65 X 8
75 X 8
85 X 8
Switch to only Dumbbell Press
100 X 10
120 X 6
100 X 10
45 degree back extension (Fast and explosive!)
BW X 10
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 3 OF MEET PREP
… Last heavy deadlift day in the books! I do plan on hitting another double pause / hip thrusts day however. Groin seems to be almost back to 100% and feeling good. Taking a extra day between deads and squats to allow it ample time to heal up. Instead of working out friday I will bump it to saturday and hit my last heavy squat workout. Then most likely do my double pause / hip thrusts day on monday to finish up deads. Then all that is left is a light squat and light bench with my feet up on wednesday and a couple days of rest until showtime!
Bench Press (Pausing last rep)
180 X 5
220 X 4
255 X 4 X 2
270 X 3 X 2
290 X 2 X 3
315 X 1 X 4
290 X 2 X 3
270 X 3 X 2
Switch to no feet
255 X 4
235 X 5
220 X 6
200 X 7
185 X 12 (ALL reps paused)
Dumbbell fly
60 X 10
75 X 10 X 3
Deadlift
340 X 4
410 X 4
475 X 3 X 2
545 X 3 X 2
585 X 2 X 3
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 5 OF MEET PREP
… 560 felt great! Bench is also peaking very nicely. Only one more heavyish workout with double pauses and hip thrusts then light bench and squat on tuesday! SO CLOSE! I am foaming at the mouth to go off on the platform.
Squat
135 X 5 X 2
225 X 4
315 X 3
405 X 2
Add self wrap
455 X 1
500 X 1
530 X 1
560 X 1
500 X 3
Bench press
180 X 5
225 X 4
255 X 3 X 2
290 X 3 X 5
290 X 5 pausing every rep
Dumbbell fly / Press X 10 X 5
60 X 10
80 X 10
Switch to only Dumbbell press
100 X 15