There are others out there who are better qualified to judge.
Just wanted to say it looked great and pay my respekt man.
190 x 1 opener test. @khangles what rekon ye? Just in or na?
I think it’s a good depth unless you want a shot at IPF worlds. If you get 3 whites your squat was too deep lel. If you or anybody else gets three reds for that depth on the day then go a bit deeper ez.
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W3 D4
Deadlift
2 x 3 x 140
2 x 3 x 170
2 x 3 x 200
4 x 3 x 210
And
Light session today, skipped the scheduled bench and pressing because shoulder was feeling inflamed.
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86.5kg this morning. Carb and water cut is going to have to go well next week
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W4D1 - 10 days out
Bench Press
1 x 5 x 80
1 x 3 x 100
1 x 3 x 120
6 x 2 x 132
Squats
1 x 3 x 110
2 x 3 x 132.5
2 x 3 x 155
4 x 2 x 177.5
Flyes
Goodmornings
Squats actually felt ok today, looks like it might all come together for next weekend. If I can match my total from last time I’ll be a very happy man.
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Just spent a very pleasant hour or so planning my 12 weeks of training up to my August comp, 12 weeks after the nationals next weekend.
Have enjoyed Sheiko, and will run it again from August, but I feel im: a) doing the program a disservice; and b) short-selling myself on potential gains; by repeatedly running abbreviated versions of it to fit into comps that are only a short timeframe away, so I’ve only been able run a few prep weeks before going into a Comp cycle.
With the Sheiko cycles all being 15-16 weeks long Ill wait to run it again in the ‘off season’ when I can run a full cycle beginning to end.
In the meantime I’ve planned 4 x 3 cycles of
week 1: volume,
week 2: recovery,
week 3: Intensity
based on the Powerlifting to win Intermediate program, with built in uplifts (0.5%) to my e1RM each week
85.5kg - 9 days out.
W4D2 - 8 Days out!
Bench Press
1 x 3 x 80
2 x 3 x 100
2 x 3 x 120
5 x 2 x 132
Deadlift
1 x 3 x 140
2 x 3 x 170
2 x 2 x 200
4 x 2 x 210
Super chilled workout all around.
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W4D3 - 7 days out
Bench Press
1 x 3 x 80
2 x 3 x 100
2 x 3 x 120
5 x 2 x 132
Squat
1 x 5 x 110
1 x 3 x 135
2 x 3 x 155
3 x 2 x 165
Should be a chilled workout but squats are never chill.
Flyes
Good mornings
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Super excited to hear about the comp.
Looks like the lifts are dialed in man.
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4 days out. 83.8kg. Only 2 days carb depletion so far so looks like I jumped the gun again. On the plus side won’t need to water cut.
What numbers are you going to smash this time?
Aim is actually just to match last time. Only had 8 weeks between meets and was on honeymoon for 3 weeks so I’ll be glad If im not weaker!
Maybe a small DL PB on the cards so 225 / 165 / 285 would be the best case… Aim is to qualify for the next level comp in 12 weeks and smash some bigger numbers there when i’ve had training time.
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W5D2 - Penultimate Session 4 Days out
Bench
1 x 5 x 60
1 x 3 x 80
2 x 3 x 100
2 x 2 x 120
2 x 1 x 130
Easy Breezy
Deadlifts
1 x 3 x 70
1 x 3 x 120
2 x 3 x 170
3 x 2 x 200
Super chilled with some foam rolling and ramming a tennis ball into my TFL to finish.
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3 days out - 83.5kg. Probably going to come in underweight again…
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2 days out, 1 day to weigh in. 82.9kg.
Moving nicely. still going to do a basic water cut to see how much it’s worth, If I come in under, that gives me a ‘bulk’ target for how much more I can weigh next time around. 2 weeks out I was 86.5 this time, so If I can hold an extra kilo or two next time it would be good to know.
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This is going to be interesting 
I’ll start crossing my fingers especially the pinky 
Good luck come game day
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81.9 when I woke up this morning, peed a few more times since so should be safely under for weigh in.
Boom 81.5. good to go and time to smash down 5 digits of calories
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