9/24/2012
Food
Breakfast
3/4 shaker fruit medley concoction
Lunch
2 Chicken Sandwhiches on WW bun
Dinner
Bowl of Speghetti
1/4 Container of Cottage Cheese
2 Garlic Sausages
Snacks
Protein Shake
3/4 Bowl of Dorritos
Liquids
2 Cup “Five Alive”
2 Cup Water
[b]Training
Sheiko #32 Week 2 Day 1[/b]
Squat
3x1x225
3x2x265
3x2x305
2x4x355
Bench
3x1x155
3x1x185
3x2x205
3x3x245
225x8(Wanted to be finished the bench)
Squat
3x1x245
3x2x285
3x4x335
The squats in generally moved extremely slow 355 moved just as fast if not faster than 335. The meet is starting to stress me out along with all the other shit that’s going on with school
9/25/2012
Breakfast
2 Eggs
1 English Muffin
Lunch
2 Eggs
1 English Muffin
Chicken Sandwhiches on WW
It feels like everything that I’m eating today just doesn’t feel like I should be eating it. Tastes like ass, and causes nausea
Dinner
4 Peperoni Sticks
Pizza Sub (Mr.Sub)
Fluids
1/2 L Water
1/2 L “Five Alive”
9/26/2012
Sheiko #32 Week 2 Day 3
Deadlift Up to Knees
3x1x215
2x2x255
2x2x275
1x3x295
Bench
3x1x155
3x1x185
3x2x215
3x2x245
2x3x255
Fairly easy hardest part was getting it out of the rack and stabilizing it to press it.
DeadLift
3x1x215
3x1x255
3x2x295
3x5x335
The deads overall felt like speed work. If I’m going to wear a belt at this meet it will need to be A single prong that’s loose
I hate those deadlift to knees. Do you like them?
[quote]DaveForner wrote:
I hate those deadlift to knees. Do you like them?[/quote]
what im not doing 32 i switch them to a plate or 2 defiect Pull. just like i dont do rack pulls/box pull period I do banded pulls 99% of the time unless im training at school then Ill pull off of pins cause I dont care about the bar
9/28/2012
Sheiko #32 Week 2 Day 5
Bench
3x1x155
3x1x185
3x2x215
3x5x245
Easy, would of been nice to have wrist wraps and a proper spotter
Squat
3x1x225
3x2x265
3x2x315
3x6x355
Squats messed with my head
Bench
4x1x155
4x1x185
4x4x215
Speed work…
Finally 2nd page
10/1/2012
Sheiko #32 Week 3 Day 1
Squat
3x1x225
3x1x265
3x2x315
2x5x355
Moved Slower than I had wanted.
Bench
3x1x155
3x1x185
3x2x215
2x3x245
1x1x255
3x1x255
Easy
As the meet is coming closer and closer the more I feel mentally drained. I think after the meet im going to bastardize sheiko and add some OHP and some row work since I plan on doing a strongman contest hopefully around nationals time if not ill not compete at nationals. Next step finding a strongman crew
I just added in a fourth accessory day on Saturdays. I made mine all upper back, but I’m currently trying to think of a way to add in some over head pressing as well. You really should be doing it, as it’s mostly considered GPP for powerlifters, which Sheiko doesn’t cover and is just expected to be done I think. And that’s nonsense, you’re doing nationals. Case closed.
[quote]DaveForner wrote:
I just added in a fourth accessory day on Saturdays. I made mine all upper back, but I’m currently trying to think of a way to add in some over head pressing as well. You really should be doing it, as it’s mostly considered GPP for powerlifters, which Sheiko doesn’t cover and is just expected to be done I think. And that’s nonsense, you’re doing nationals. Case closed.[/quote]
It probably true that its expected. I’m planning going forward training my back with the bbers at school. And switching bench for ohp on the Monday then rotate it every 4 weeks. They always plan nationals during exams so if I can’t get my dates changed I won’t be there
10/3/2012
Sheiko #32 Week 3 Day 3
Bench
3x1x155
3x1x185
3x2x215
2x5x245
Easy
DeadLift
3x1x215
3x2x255
3x2x295
2x5x315
Slower than I wanted, misgrooves a lot of reps
Face Pulls
20x1x20
20x1x25
20x3x30
10 Second holds
10x2x35
Overal today went worse than I had wanted. Everything felt like it moved slow. I’m starting to feel mentally drained going into this meet with the stress of school and the pile of papers and notes starting to pile up like I have never experienced before. I found someone that is more of a voice of reason to me, we hit it off well although I’m not to sure where it is headed atleast there’s someone there to talk to. Enough of the being an emotional little bitch I need to step my game up when it comes to training and actually not just go through the motions like I have the last couple of weeks. Novel much holy fuck…
10/5/2012
Sheiko #32 Week 3 Day 5
Squat
3x1x225
3x2x265
2x2x315
2x3x335
Bench
3x1x155
3x1x185
3x2x215
2x4x225
Face Pulls
20x1x35
20x3x42.5
The face pulls gave a good pump in my rear delts even though I hate training like a bber I think I’ll be doing more bb work
Overall the session was Easy, in a calm state. I’m ready for this meet couple more sessions then trainings officially over.
Face Pulls are a powerlifting necessity, hardly a BB only movement.
[quote]DaveForner wrote:
Face Pulls are a powerlifting necessity, hardly a BB only movement.[/quote]
No, but doing sets of 20 is.
Oh I also finished planning the first 4 weeks after the meet, I’m excited for it. First time doing OHP in LONG time. I dont even know what my max is, which is pretty pathetic
Shieko #32
Week 4
Day 1
Didn’t train today cause 1) im fat and lazy 2) Its thanksgiving and 3) I’m feeling beat up
Meet is this coming Saturday?
[quote]DaveForner wrote:
Meet is this coming Saturday?[/quote]
Yeah, I’m pretty sure I’m done training until the meet. I have chirp and massage this week.
Not to sound like Spock or anything but training is officially over let the self mind games begin
I still have some people that I want to invite. I think if I can’t make nationals I’ll be traveling for my next meet whether its a usapl meet or a CPU meet
I didn’t do much of that last week of 32, I don’t think.
Is this your second meet, or just second in CPU?
What is yalls thanksgiving all about? Did you pretend to be nice to a bunch of people and then murder them too?
And sheiko looks interesting to me. I like to just stick to basic lifts since I’m comfortable in my weight class. Maybe I’ll give 29 a shot in the off season.
Second ever meet Dave I was planning on competing before but I tore my acl,mcl and meniscus so I was pretty much unable to squat and there was no way I was going to do a bench only meet.
And Nathan I think it’s about celebrating the harvest
Sheiko #32 Week 4 Day 2
Squat
3x1x225
3x2x265
2x4x305
Bench
3x1x155
3x2x185
2x3x205
Easy as fuck. I literally did all the squats with my eyes closed. Last training session before Saturday let the mind games begin.
Edit: Dave what do you think of Greg dourcett Getting busted