Week 4 Day 1
Squat
5 1 183
4 1 219
3 2 256
3 5 315
Bench
5 1 140
5 1 166
4 5 191
Week 4 Day 3
Bench
5 1 128
4 1 153
3 2 179
3 2 204
2 3 217
Deadlift
3 1 183
3 1 219
3 2 256
3 2 292
2 3 310
Bench
5 1 128
5 1 153
5 4 179
Week 4 Day 5
Squat
5 1 183
4 1 219
3 2 256
3 3 292
3 3 325
Bench
6 1 128
5 1 153
4 2 179
3 2 204
2 2 217
3 2 204
4 1 179
6 1 153
8 1 128
Week 5 Day 1
Bench
3 1 128
3 2 153
2 2 179
1 4 191
Deadlift
3 1 183
2 2 219
2 4 256
Week 5 Day 2
Squat
3 1 183
3 2 219
2 3 256
Cool. Good luck with the meet. I’ll be following this. I just did Sheiko 29 and moved onto Sheiko 30 (tomorrow is Week 2 Day 3 I think).
Also, is this Alberta Provincials you’re doing?
Yeah, It should be a good meet, definatley different since the main platform iS going to be outside.
That sounds pretty sweet. Also, the crack when you squat makes me want to puke. Is that your knee!?
[quote]DaveForner wrote:
Cool. Good luck with the meet. I’ll be following this. I just did Sheiko 29 and moved onto Sheiko 30 (tomorrow is Week 2 Day 3 I think).
Also, is this Alberta Provincials you’re doing?[/quote]
I dont follow shieko as written. You have to remember shieko was a coach not a lifter. you can alter shieko to fit you needs. I generally do the set/rep scheme but some days it can be 75% some days its 80 or 90 just depends on how it feels
[quote]prodiboy wrote:
I dont follow shieko as written. You have to remember shieko was a coach not a lifter. you can alter shieko to fit you needs. I generally do the set/rep scheme but some days it can be 75% some days its 80 or 90 just depends on how it feels[/quote]
You can tell someone lifts with Ramzy…lol
[quote]DaveForner wrote:
[quote]prodiboy wrote:
I dont follow shieko as written. You have to remember shieko was a coach not a lifter. you can alter shieko to fit you needs. I generally do the set/rep scheme but some days it can be 75% some days its 80 or 90 just depends on how it feels[/quote]
You can tell someone lifts with Ramzy…lol[/quote]
Haha yep, our training philosophies are very similar
All this being said, what is your reasoning behind picking the rep and set schemes you did. I don’t just mean from P’s table, but rather why did you pick certain ranges instead of others?
I’m pretty much always in the ballpark of the 80% on the final sets unless they feel easy then Ill just 10-20 lbs and do it that way. I never try to miss wieghts and if i feel like shit it might be less 10-20lbs. I also prefer to do seated GMs most of the time since it stretches out the hip/groin area(I got this from ramzy)
[quote]prodiboy wrote:
I also prefer to do seated GMs most of the time since it stretches out the hip/groin area(I got this from ramzy)[/quote]
Big fan of this, especially to warm up.
First PowerLifting Meet
Squat
Opener:140kg Smokeshow
2nd:142.5 Timed out on getting my attempt in
3rd:172.5 I wanted a fuckin PR and smoke Show
I thought I left atleast another 15kgs on the platform in the squat all of the attempts felt pretty much the same.
Bench
Opener:100kg I’ve done it for 5 I’d sure hope I could single it
2nd:110kg Old Pr Smokeshow again
3rd: 120kg 10kg pr also had about 10kgs left.
Deadlift
Opener:140kg Flew up.
2nd:170kg felt light 5kg Pr
3rd:190kg Huge pr felt a lil heavy but didnt slow down at all
Final Thoughts:
Meet was extremly well run considering the small venue and the rain. Since when dose it rain in medicine hat in July it was fucking dry for the last month. I was glad it wasn’t sunny though woulda been too WAAAAAAY to hot. All in all I was happy even though I left atleast 20kgs on the platform but I still got what I came for which was to total over 1000lbs coulda made 1100 but that’s cause rookie mistakes oh well Shit happens. My next meet will be October 13th at the festival of strength in Calgary. Video will be up when i Figure out how to hook up my camera to this computer since my Power sully decided to blow when I came home.
Sheiko #30
W1D1
Morning Weight 242.5
Noon
Squat
5 1 205
4 1 245
3 2 275
3 5 315
These were All Hard as FUUUUUCCKKKK. I think I pulled my groin in the early sets with the bar or 135 it’s still agitated. I might not do the second round later.
Bench
5 1 133
4 2 159
3 2 186
3 2 205
3 3 225
Easy. I Definaly Have ALOT more room to grow with my bench I finished doing 225x3x3 since I dont have 10lbs plates so I did 202x3x2 and 225x3x3 for the final 5 sets.
Final Thoughts:
I’m not going to bother with recording anything until i get my computer back cause I am unable to hook the fire wire to this computer. And Yes my camera is the fuckin old. I also found out someone ether stole my shoes at the meet or thier in my training partner’s trunk I’m hoping he has them since I dont really want to buy new wrestling shoes and new squat shoes.
Good job on the meet! That’s a nice starting point!
Sheiko #30 W1D1 PM
Squats
5 1 225
4 1 275
3 5 315
Bench
5 1 133
5 1 159
5 5 186
Everything Moved easy since I was fired up about losing my shoes turns out I left them at the meet. I will do some more mobility work tomorrow. With some light Gm and DB flies
Meals 16/07
Morning Weight:242.5
Meal 1:
7oz Uncooked itaian sausage
2 lrg Eggs
1/2 Cup egg whites
Meal 2:
1 Cup Oatmeal
1/2 Cup Milk
1 tsp Cinnomon
1 lrg handful Jubejubes
Meal 3:
7oz Steak
Meal 4:
2 Cups Maraconi
Meal 4:
2 Cups Macaroni & tomato
6 Slices Velveeta Cheese
8oz Steak
600ml hateraide
Meal 5:
1tbsp Peanut Butter
1 Cup caramel yogurt
Nice job at the meet man, good to see more CPU guys around. You should do the Saskatchewan provincials in October instead of the Calgary meet!
[quote]clutz15 wrote:
Nice job at the meet man, good to see more CPU guys around. You should do the Saskatchewan provincials in October instead of the Calgary meet![/quote]
Do you know how boring of a drive that is? Id rather drive 13hours to the coast
[quote]prodiboy wrote:
[quote]clutz15 wrote:
Nice job at the meet man, good to see more CPU guys around. You should do the Saskatchewan provincials in October instead of the Calgary meet![/quote]
Do you know how boring of a drive that is? Id rather drive 13hours to the coast[/quote]
Oh believe me I am well aware haha where are you in alberta?
Calgary, It’s not like I live in Ft Mac but It’s close to home and I pretty much cant get time off work to go in october since we’ll be trying to get as much work as we can before we close up for the winter. It’s not like you guys have any 120kg juniors in sask we atleast have connor, and that pretty much it. I’d rather have a very dense wieght category than winning a participation medal
