Skinny Bastard No More

Training Over 35 Lifter
201

[quote]mday wrote:
Things are finally slowing down a bit after a crazy couple days.

As I mentioned, I spent the weekend thinking about my twelve weeks before the meet in November. I decided to switch my routine to a three day a week Sheiko program. I am now two sessions in to the program and it is tough but I like it.

Here is a sample of my training from this morning.

A. Deadlift to the knees
205/3, 245/3, 285/3, 285/3, 305/4, 305/4, 305/4, 305/4
B. Incline BB Bench
155/6, 165/6, 175/6, 185/5
I should have started at 185 but the shoulder needed to warm-up
C. Dips
BW+90/5, BW+90/5, BW+90/5, BW+90/5
D. Rack Pulls (just below knees)
250/4, 295/4, 340/4, 340/4, 385/3, 385/3, 385/3, 385/3
E. DB Lunges
65/5 (each leg), 65/5, 65/5, 65/5, 65/5
F. Cable Crunches
200/15, 200/15, 200/15, 200/15, 200/15

A lot of volume but it felt good and my form is getting better. I will continue to try and focus on the recovery work tonight and tomorrow and make sure I get enough calories in.

[/quote]

All looks good mate. I’m just deciding on whether to plonk down my dollars and bite the bullet for a powerlifting comp in Sydney in November myself, been thinking about it, and talking about it for a while.

Reading your log makes me more keen given our strength levels seem similar, a bit of healthy internet competition:) which is the thing I miss the most, the guys I do occasionally train with aren’t terribly interested in pushing themselves, hence I don’t train with them often.

I’ll be interested to follow your progress on Shieko.

Burnesy

202

I thought I would put up my first Sheiko session from last Sunday just to give an idea of the type of routines I am doing. They are fairly long (1.5 to 2.0 hours) and they require a lot of concentration, but I am enjoying them so far. We will see how I feel in two more weeks. Week 3 is supposed to be the toughest part of the cycle

A. Flat BB Bench
145/5, 170/4, 170/4, 200/3, 200/3, 215/3, 215/3, 215/3, 215/3, 215/3
B. Squat
155/5, 190/5, 190/5, 220/5, 220/5, 220/5, 220/5, 220/5
C. Flat BB Bench
145/5, 170/5, 200/4, 200/4, 200/4, 200/4
D. DB Flies
25/10, 35/10, 35/10, 35/10, 35/10
E. Good Mornings (SSB)
135/5, 185/5, 185/5, 185/5, 185/5, 185/5
F. Abs (Rope Crunches)
One minute/max reps/three sets

Bench/Squat/Bench was tough… I was a little confused on what weight to use for the flies and GM. I picked a weight that didn’t have me going to failure on the reps but was challenging.

Tomorrow is another bench/squat session. I am going in tonight to work on some shoulder mobility due to the high amount of bench work.

203

Damn…that is a gruelling workout, but it looks fun. I’d love to see your spreadsheet! haha You are going to make some big strides.

204

What Sheiko number are you doing?

205

[quote]skidmark wrote:
What Sheiko number are you doing?[/quote]

I am starting with number 29…

206

08/15/08

Day 3 of the Sheiko program. Here is how things went:

A. Bench Press
145/5, 175/5, 200/4, 215/3, 215/3, 230/2, 230/2, 215/3, 215/3, 200/4, 175/6, 145/8
B. DB Flies
40/10, 45/10, 45/10, 45/10, 50/10
C. Squat
160/5, 190/4, 220/3, 240/3, 240/3, 240/3, 240/3, 240/3
D. Good Mornings (SSB)
195/5, 195/5, 225/5, 225/5, 225/10

The routine went really well. A lot of benching but the shoulder feels good. I did a lot of recovery stuff last night (foam roller, stretching, face pulls, hip work) so that I was ready for this morning. My bench and squat form is really getting much better with this routine.

The interesting thing about this program is that I can concentrate on form and not worry as much about missing a lift. The percentages that I am using (50% to 80%) ensures that I can get the reps while still being able to focus on form. This has really helped my confidence and put me in a better frame of mind. I can really focus on being explosive with the weight.

I’ve also been completing all my lifts without a belt so that I can build my core strength a little more. I hope that when I go back to using the belt on max. effort lifts I will get a little extra.

I will lift again on Sunday, Tuesday, Wednesday, and Saturday next week. I don’t like the two days in a row (Tues. & Wed.) but we are going on vacation on Friday and it has to be done. We will be going to Reno, NV for a week (my wife’s Dad’s B-day). While in Reno, we are going to train at American Iron, the home gym of Chad Aichs. It would be great to see his group train.

207

Have fun in the biggest little city in the world. Agreed, it would be great to see some of these guys actual workouts. One of my brothers lived out in Elko, NV when Aichs was first starting out there back in the late 90s. He wasn’t sure but he thinks they worked for the same mining company for a while.

208

Lots of volume and lots of power in your training.Good work!!!

209

Forcing the core stabilizers to work constantly has unlimited benifits. I have found that spending time between sets on the balance board. Increases stability and balance as well as working the core stabilizers. I actually feel more grounded than I ever have. It’s worth a try and takes zero effort. So it doesn’t take from your workout.

210

[quote]mday wrote:
…
I’ve also been completing all my lifts without a belt so that I can build my core strength a little more. I hope that when I go back to using the belt on max. effort lifts I will get a little extra.
…[/quote]

Let us hear about this. I know you will be going back to the belt early enough before the meet to get used to it again. Same question as for Skidmark: What about wraps (I am not sure what federation you will be competing in)?

211

08/17/08

Missed the session this morning. The alarm clock woke me up to a 102 degree fever, body aches, sore throat, headache. I will have to see what the rest of the week holds… I am headed on vacation on Friday so I don’t really want to run myself into the ground just to be sick for our trip. I will shoot for Wednesday and Thursday.

Also, spent Saturday at my sister’s wedding. She got married to a guy I knew in High School. He is also 6’8". However, I am way better looking…

The raw federation I am lifting in allows for a belt and wrist wraps. I am not sure about knee wraps. I really want to see what my true 1 rep. max. lifts are without a lot of assistance. I don’t really see myself ever using suits in a competition. For me this is all about setting a goal, and working toward that goal. I can do this just as easily without gear. For me a raw 400/300/500 will mean as much to me as any number I hit with a suit on. I don’t want to take anything away from the guys that use suits. Learning how to maximize your equipment is a very difficult task and one that deserves a lot of credit. It just isn’t for me.

212

I am with you in spirit on that, Mday.

213

I’m just using a belt and knee wraps as well. I may do 1 extra set each leg day with the belt to get used to it.

214

[quote]mday wrote:
08/17/08

Missed the session this morning. The alarm clock woke me up to a 102 degree fever, body aches, sore throat, headache.

I will have to see what the rest of the week holds… I am headed on vacation on Friday so I don’t really want to run myself into the ground just to be sick for our trip. I will shoot for Wednesday and Thursday.
[/quote]

Hope that gets better soon. Good idea to take it easy and let it blow by.

[quote]
Also, spent Saturday at my sister’s wedding. She got married to a guy I knew in High School. He is also 6’8". However, I am way better looking…

The raw federation I am lifting in allows for a belt and wrist wraps. I am not sure about knee wraps. I really want to see what my true 1 rep. max. lifts are without a lot of assistance. I don’t really see myself ever using suits in a competition.

For me this is all about setting a goal, and working toward that goal. I can do this just as easily without gear. For me a raw 400/300/500 will mean as much to me as any number I hit with a suit on. I don’t want to take anything away from the guys that use suits.

Learning how to maximize your equipment is a very difficult task and one that deserves a lot of credit. It just isn’t for me.[/quote]

I wanted to insert a snarky comment specific to your pulchritude ( or lack thereof) but manfully restrained myself…almost. I think I got a cramp from it.

What fed is that? I’m lifting in APA and 1Geech told me that it allows belts and wraps (which I didn’t know).

Yeah, the gear is another learning curve and requires a lot of skill to use effectively. Lifting gear actually seems to make the lifters using it progress due to the increased load through part of the range of motion. Even unequipped they tend to put up bigger numbers than always-raw lifters.

This gear/raw debate needs to stop. It’s like arguing over softball and baseball. Two different, but similar sports each having some carryover to the other.

215

Hey, I just don’t want y’all to have any surprises!

'APA-WPA POWERLIFTING RULES

…

III. Costume and Personal Equipment

…

Raw Powerlifting:

The following equipment rules apply to lifting in Raw divisions:

Squat: Wrestling singlet and tee shirt. Lifting Belt, Wrist Wraps, and Knee wraps are allowed for joint protection.

Bench Press: Tee shirt or Tank Top. Wrestling Singlet or spandex bike shorts with shirt tucked in pants. Wrist wraps allowed.

Deadlift: Tee shirt, No shirt, or tank top and wrestling singlet. Lifting belt, wrist wraps and knee wraps are allowed.’

For informational purposes also note the following:

‘Lifters must be weighed in the nude or underwear or may opt to weigh in wearing spandex shorts as a substitute for underwear …[T]he weigh-in procedure will insure that lifters are weighed in by officials, or appointed non-referee representatives of their own sex. Under no circumstances shall a lifter be weighed-in by a member of the opposite sex.’

So don’t get your hopes up!

From:
http://apa-wpa.com/2007RULEBOOK.htm

216

Thanks for all the input everyone…

This cold has hit me very hard. I woke up Tuesday with a 103 degree fever and I can barely swallow. I am going to the doctor today to get a strep test. They are also going to do a mono. test…

This is not good news, especially right before my vacation.

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Hope you get over the cold soon, bud. They are never fun, but I think they are harder to endure during the summer and fall!

Enjoy the vacation regardless.

218

Well, a good news/bad news kind of thing.

I do have strep throat, but with some antibiotics and some rest things should be back to normal in a few days. Mono would have been tough to deal with…

I will try to update while on vacation in Reno.

219

[quote]mday wrote:
I will try to update while on vacation in Reno.[/quote]

Rest and relax and gamble to recover?

Have fun!

220

[quote]mday wrote:
Well, a good news/bad news kind of thing.

I do have strep throat, but with some antibiotics and some rest things should be back to normal in a few days. Mono would have been tough to deal with…

I will try to update while on vacation in Reno.[/quote]

The rest will do you good.Have fun.