Day two keto. 83.5kg / 184lb. 5lb in two days. Looks like I might not need to water cut at all.
Keto is too powerful. What if you can’t stop losing weight and wither away to nothing
Then rebound hypertrophy and muscle memory and all the rest of that cool broscience lol
Its just lost glycogen tho 
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Dunno wut muscle memory we are talking about but its real
Sheiko Comp W4D1
Squat
Mass Reps
110kg 3
132kg 3
132kg 3
154kg 3
154kg 3
176kg 2
176kg 2
190kg 1
200kg 1
Bench Press
80kg 3
100kg 3
120kg 3
120kg 3
132kg 2
132kg 2
132kg 2
140kg 1
150kg 1
Bench opener test, went up like a treat.
Squat opener test. Oh boy that was another story.
Weight didnt feel that heavy, but lost my balance forward on the way up, had to take a small step forward to keep the balance. Assume thats a red light squat?
Sheiko Comp W4D2 - 9 days to go!
Bench Press
Mass Reps
80kg 3
100kg 3
100kg 3
116kg 3
116kg 3
132kg 2
132kg 2
132kg 2
132kg 2
Deadlift
Mass Reps
140kg 3
170kg 2
170kg 2
200kg 2
200kg 2
210kg 2
210kg 2
210kg 2
210kg 2
How is fatigue/fitness/readiness?
Well injury free which is a big plus, fatigue is still moderate, but only 3 more sessions between now and lift day so I expect Ill be bouncing off the walls.
Readiness is tough to call, both excited and nervous, and my squat fail on monday has got me a little more toward nervous, and thinking Ill sink a 190 rather than risk a 200 for my opener.
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85kg this am after taking the week on normal calories after realising I jumped the gun on keto last weekend.
Feeling confident I can drop the last 2.5 over the next 7 days with depletion and a mild water cut. Will probably come in underweight, but will be a good indication of how much weight I can put on for the rest of this year’s comps and still hit weight.
Going to take squat warmup a little more seriously today and focus on nailing my technique!
Think this might be first post here. In for progress. Hope Meet day will be a good one. 
Nice log, great lifts. Sheiko is awesome.
Did it a couple of years ago, Not with success. Own fault
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Sheiko Comp W4D3
Bench Press
80 x 3
100 x 3
120 x 3
120 x 3
132 x 2
132 x 2
132 x 2
132 x 2
Squat
110 x 3
135 x 3
155 x 3
155 x 3
165 x 2
165 x 2
165 x 2
Tested squatting away from the mirror, can I get a depth check @khangles?
Looks parallel to me, rekon it would pass in comp? This division is parallel, not ‘past parallel’.
Loving the deload, loads of energy today!
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Looks deep enough to get whites in your federation. Watch some of the other lifters before you and see what is getting white lighted on the day / in the flight. Will probably come down to which judge you get.
Open with that depth and see how you are judged then adjust 2nd and 3rd attempts if needed.
TLDW: What I just wrote pre much
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thicc
You are close now! I’d start looking up vids on how to prepare for meets and get things sorted in advance because at least for me I’ll probably mess up or forget something on the day
These just got uploaded. It’s a sign from the lifting gods
I literally just read the article. Woke up with it in my inbox! Perfect timing indeed.
I also woke up with what feels like the start of a cold, less perfect.
Sleep loads and ignore ur lady for a week. ez
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Still got a cold. Dilemma, what’s more important, hitting this weeks, admittedly light, gym sessions, or resting to try and get rid of the cold. To train or not to train.
Train insane or remain the same. U can rest when you dead. Pain is just weakness leaving the body
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Sheiko say (via sheiko- program. ru):
When I work with online students, at the end of the week I wait for a report from them (videos+comments). But I also tell my students: “I am not a general, you are not my soldiers. I know how to plan your load to improve your results. But I can’t see you in person, so I am not able to see your body’s reaction to the prescribed program. You have to feel and control it on your own. Do not expect me to praise when you write with pride that, you have, a pounding headache and a fever, and that it was hard to train, but you’ve done everything according to plan. I repeat it again. When you got a fever – you shouldn’t go to the gym! Even if you are going to reduce volume and intensity. That’s a big load on the heart. You can’t be a “robot” and unquestioningly carry out the program, regardless of the disease, muscle strain or other even small injuries. You can’t be a barbarian to your health. Success can only be achieved when we are co-authors of victories.
Here are my five tips which you need carefully listen to, especially if you train alone.
1. If you feel sick, then decrease intensity, make workout shorter.
2. If you are ill and have a fever, then skip a workout until you get well.
3. If you are injured then visit a doctor.
4. If you skipped 1-2 workouts because of illness, then train on the: 1st workout – with 65-70% (depends on number of lifts, 1-3 reps- 70%, 3-5 reps – 65%) 2nd workout – with 70-75% 3rd workout – according to the program
5. If you skipped 1-2 weeks because of illness, then on the first two workouts lift no more than 60-65%, next two workouts – with 70-75%. And only after that I recommend to train in full.
So pretty much go to the gym if able but take it easier if required.
3 Likes
Sweet. Perfect info.
Go in, go light, go home, sleep.