How’s the peak been with Sheiko?
First week was a slight ramp in volume. second week was a mix of normal training and testing openers. this week has been tapering off volume and only three sessions. will let you know about meet week comin up.
All the reps have felt very easy so thats promising. 355 today felt weightless on squats.
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U end up trying three finger hook? Didn’t even know it was a thing before PacMan was mentioning it to you. Tried it out and it was a more secure hold vs two finger but it tore up my hands more. Combined with plenty of strap work to save the hands I think it’s good stuff
Will test next session. I got deadlifts coming up next. Not sure how many sessions im going to be given this week given im 7 days out
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U have been blessed by the guinea pig of gains. Now go and do it
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May 10 2020
Comp Bench
barx5
155x3
160x3
190x2,2
205x1,1,1,1
Deadlift
135x3
185x3
265x1
320x1
370x1
400x1,1,1,1
Tried the 3 finger hook and i could definitely get it to work it just felt weird. Going to run 2 fingers on saturday just because thats what I ve been working with but may use 3 afterward.
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05/11/2020
RRBT
sportx3
trainerx3
#1x2
GHP #4 x 2 x 25
05/12/2020
Final session before mock meet
Comp Bench
barx5
155x3
160x3
190x3,3
205x3,3,3
Squat
barx3
155x3
230x3
265x3
325x,2,2
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Excited to read the report man! Smash it
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Im gettin pretty anxious about it lol i feel wayyyy too rested right now
Where’s the meet write up brah
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sorry been pretty busy. bout to in a min
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Gains is greatest priority
05 16 2020
So fun fact, since I started Sheiko Gold back in November, I have lifted a total of 694,250KG in volume lol.
Onto the mock meet. I have been running the same training maxes for some time and was starting to feel like the working weights were getting kind of easy on squats. Bench and deadlift had some room to go up as well but were still somewhat challenging. I figured a test was in order since i havent officially maxed/tested my lifts since August of last year.
So i didnt really get good sleep the night prior. Woke up to piss and my mind was racing at 3:00 am lol. Thankfully i fell back asleep but still felt tired the rest of the day. I knew i was going to be hitting my biggest PR on squats, so i knew if i could at least get that in the bag i would be happy. I tried to imitate meet times as best as i could but i could only take so much time away from the wife and kid on our day off. Went 3 minutes between warmups, and 10-15 minutes between attempts. I took about 30-45 minutes between the separate lifts (S/B/D)
Squats:
Didnt warm up according to what gold spit out. only did singles after 155, because i dont see the sense in wasting energy on warmup sets.
started with the bar and made 20KG jumps to my last warmup single of 385
Attempt 1: 190KG/418LB, Easy as shit, but felt my depth was off. On and up to second attempt.
Attempt 2: 205KG/453LB. Definitely wasnt easy but had more in the tank. I think i was solid on this one.
Attempt 3: 212.5KG/470LB. Grinder, but i buried it and pleased with this one. Couldnt have picked a better third.
That took it out of me for sure, waited about 45 minutes before getting into the bench stuff.
Bench
Attempt 1: 110KG/242LB. Definitely light, but my pause was not long enough. i think i was just still a little anxious.
Attempt 2: 117.5KG/260LB. Still felt easy, and probably because again i didnt pause good enough
Attempt 3: 122.5KB/270LB. Excited to finally PR bench in a while even if its a small amount. I think i could have had 275 here. This pause was better than the first two and this rep felt solid.
Onto deadlifts, was definitely still anxious and rightfully so. Been eyeballing 250KG on pulls for some time.
Deadlifts:
Attempt 1: 220KG/485LB. easy as shit… on to the next
Attempt 2: 240KG/530LB. this was a bit of a struggle, but still more in the tank. this was a 2.5KG PR over my previous meet best.
Attempt 3: 250KG/550LB. no go. not sure what happened here. in the video it looks like i lost my grip but that definitely wasnt the case. It almost felt as if the bar drifted away from me at my knees. Guess i just wasnt strong enough… I really think i could pull this if it was deadlift only
Im definitely please with the squat results i got from running sheiko gold. Hard to say whats going to really get my bench moving good, but i guess 5 pounds is 5 pounds. I know ive gotten stronger on deadlift as well, but just couldnt be expressed here today.
Onto the real meet that was postponed to August 29.
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You were strong enough for 250kg. Didn’t execute very well. I think not keeping the bar close in general and not locking knees or doing it late so bar ends up out in front/away from the body and feels like it weighs 400kg
Nice progress overall though.
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Yea buddy, If i coulda redone the 250KG i would have had it no doubt. Form/technique breakdown at maximal weigh is a bitch sometimes lol. Ill make 250 my bitch here soon enough.
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05/18/2020
Decided to pass up on continuing with gold and hired someone to do programming/coaching. Im interested to see how this plays out versus the AI type stuff vs standard programs.
Lateral Lunges (Bodyweight)
4x10
Front Squats (beltless/sleeveless)
barx5
155x3
190x8,8,8
Sucking wind after those. God i remember why i hate front squats.
Snatch Grip RDL
155x3
190x3
265x8,8
DB 1 1/2 Squats
20LB each hand x 12,12,12
Walking Lunges
20LB each hand x 12,12,12
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No my AI bro
It is 100% effective for the price point, but I think I could have more.
I struggle with identifying weaknesses and always have. I’ve at least in recent history overcome my program hopping problem. Maybe one day I’ll learn how to program for myself and hit an elite total.
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Who are you with now?
Ur weaknesses are pretty straightforward at least going by Chad Wesley Smith/Jugg
Squat: Weak posterior chain relative to quads
Bench: nil > more muscle.
Deadlift: Technique, posterior chain and upper back work to keep bar close
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