4 deadlifts? ouch! I have had some success doing 1 of those pulls as upper back work instead. Also, I pull sumo and make 1 of them conventional so you could do the opposite. Just an idea because I don’t think many people make success pulling 4 times… Even Balyev only pulls 3 times lol
Phase 1/ Week 1
a. Overhead Throw- 20 reps
b. Press-
65%x5 160lbs
70%x5 170lbs
70%x5 170lbs
70%x5 170lbs
75%x3 185lbs
75%x3 185lbs
c. Front Squat-
65%x5 265lbs
65%x5 265lbs
65%x5 265lbs
d. Dips - 100 reps
e. Chins/Pulldowns - 100 reps
Deadlift Day
- Broad Jump- 15 reps
- Deficit Pull, Beltless-
65%x5 375lbs
70%x5 440lbs
70%x5 440lbs
70%x5 440lbs
75%x3 485lbs
75%x3 485lbs
-
Push Press, Clean’d first rep
65%x5 165lbs
65%x5 165lbs
65%x5 165lbs -
SSB GM’s - 5x10
-
Ab Rollouts - 3x10
No more Sheiko?
A while back you asked to be kept update on my Sheiko adventure and I just finished my first meet.
Overall it went well. I made some stupid choices on the squat so that was sucky, but I hit an easy PR in the other two lifts.
The 3 cycles of Sheiko has definitely made my form on the 3 lifts much better and much more consistent. Especially the bench has benefited from the high frequency. There is a full recap in the BOI if you are interested.
I’m planning to enter another meet in 4 months. I’m thinking of running 29-37-32 again for the last 3 months. How would you handle the first month? Just an extra cycle of 29?
[quote]samoth2 wrote:
No more Sheiko?
A while back you asked to be kept update on my Sheiko adventure and I just finished my first meet.
Overall it went well. I made some stupid choices on the squat so that was sucky, but I hit an easy PR in the other two lifts.
The 3 cycles of Sheiko has definitely made my form on the 3 lifts much better and much more consistent. Especially the bench has benefited from the high frequency. There is a full recap in the BOI if you are interested.
I’m planning to enter another meet in 4 months. I’m thinking of running 29-37-32 again for the last 3 months. How would you handle the first month? Just an extra cycle of 29? [/quote]
I toyed around with continuing with it, but I already met my goals with it for now, so now I’m devoting my energies back to training how I know best.
After watching your meet video, ask the judges to lower your rack height for your next squat attempts if need be.
I would do 29-37-37-32 if it’s 16 weeks till you’re next meet.
[quote]detazathoth wrote:
[quote]samoth2 wrote:
No more Sheiko?
A while back you asked to be kept update on my Sheiko adventure and I just finished my first meet.
Overall it went well. I made some stupid choices on the squat so that was sucky, but I hit an easy PR in the other two lifts.
The 3 cycles of Sheiko has definitely made my form on the 3 lifts much better and much more consistent. Especially the bench has benefited from the high frequency. There is a full recap in the BOI if you are interested.
I’m planning to enter another meet in 4 months. I’m thinking of running 29-37-32 again for the last 3 months. How would you handle the first month? Just an extra cycle of 29? [/quote]
I toyed around with continuing with it, but I already met my goals with it for now, so now I’m devoting my energies back to training how I know best.
After watching your meet video, ask the judges to lower your rack height for your next squat attempts if need be.
I would do 29-37-37-32 if it’s 16 weeks till you’re next meet.[/quote]
Yeah the height wasn’t spot on. I should just start practicing in a stand more often to get a feel for the right setting for me.
Thanks I’ll go 29-37-37-32 then.
I’m quite interested in seeing what the training you know best is like.
[quote]samoth2 wrote:
[quote]detazathoth wrote:
[quote]samoth2 wrote:
No more Sheiko?
A while back you asked to be kept update on my Sheiko adventure and I just finished my first meet.
Overall it went well. I made some stupid choices on the squat so that was sucky, but I hit an easy PR in the other two lifts.
The 3 cycles of Sheiko has definitely made my form on the 3 lifts much better and much more consistent. Especially the bench has benefited from the high frequency. There is a full recap in the BOI if you are interested.
I’m planning to enter another meet in 4 months. I’m thinking of running 29-37-32 again for the last 3 months. How would you handle the first month? Just an extra cycle of 29? [/quote]
I toyed around with continuing with it, but I already met my goals with it for now, so now I’m devoting my energies back to training how I know best.
After watching your meet video, ask the judges to lower your rack height for your next squat attempts if need be.
I would do 29-37-37-32 if it’s 16 weeks till you’re next meet.[/quote]
Yeah the height wasn’t spot on. I should just start practicing in a stand more often to get a feel for the right setting for me.
Thanks I’ll go 29-37-37-32 then.
[/quote]
Don’t bother, I’d just ask for a rack height change at the meets because with squats, you can have so much spinal compression that it will affect your height regardless of what happens during training.
[quote]AquaCruzer wrote:
I’m quite interested in seeing what the training you know best is like.[/quote]
Well I’m going back to the block concept.
Sheiko was good for me to do because going from a multi-ply style of powerlifting to raw USAPL style wouldn’t have been possible in 13 weeks if I didn’t get hundreds and hundreds of practice reps to prepare for the judging, walk outs, depth, pauses, etc.
Bench Day
- Chest Pass - 20 reps
- Close Grip Bench Press -
65%x5 275lbs
70%x5 300lbs
70%x5 300lbs
70%x5 300lbs
75%x3 320lbs
75%x3 320lbs
- Block Pull -
65%x5 - 425lbs
65%x5 - 425lbs
65%x5 - 425lbs
- Sternum Pull Ups - 5x10
- Pushdowns - 5x10
Facepulls - 5x10
Squat Day
- Box Jump- 15 reps
- Squat, beltless -
65%x5 355lbs
70%x5 385lbs
70%x5 385lbs
70%x5 385lbs
75%x3 410lbs
75%x3 410lbs
- Illegal Wide, Bench Press -
65%x5 275lbs
65%x5 275lbs
65%x5 275lbs
- SSB Lunges - 5x10
- Ab Wheel 3x10
Your log needs more excitement. Whars all the fun?
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
God damn.
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
Hahaha, well it’s too bad I can’t share that part of my personal life in my log, but you and tomtom should’ve enjoyed those phone calls yesterday.
I am literally the happiest man in the world.
And my hips are still sore. Potato, Tuber
[quote]grettiron wrote:
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
God damn.[/quote]
Is it a bad thing, or just sad that I’m so use to seeing dat ass and is unfazed by it ?
[quote]detazathoth wrote:
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
Hahaha, well it’s too bad I can’t share that part of my personal life in my log, but you and tomtom should’ve enjoyed those phone calls yesterday.
I am literally the happiest man in the world.
And my hips are still sore. Potato, Tuber [/quote]
Of course we did. Phone calls are acceptable and usually hilarious. I know you can’t/won’t share much personal stuff, but I still demand that you find a way to spice this place up. How about confetti and party hats?
Happiest, craziest. Potato, tuber. (Happy for you, serially.)
Also, I’m a little sad to know that you are immune to my superpowers.
[quote]detazathoth wrote:
[quote]grettiron wrote:
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
God damn.[/quote]
Is it a bad thing, or just sad that I’m so use to seeing dat ass and is unfazed by it ?[/quote]
No not a bad thing, just is. There is no dat ass in my world so I am fazed.
lolz for you, good sir.
Looking forward to seeing how much more awesome you can get going back to your old style of training. Will you return to Sheiko again in the foreseeable future?
[quote]buckeye girl wrote:
[quote]detazathoth wrote:
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
Hahaha, well it’s too bad I can’t share that part of my personal life in my log, but you and tomtom should’ve enjoyed those phone calls yesterday.
I am literally the happiest man in the world.
And my hips are still sore. Potato, Tuber [/quote]
Of course we did. Phone calls are acceptable and usually hilarious. I know you can’t/won’t share much personal stuff, but I still demand that you find a way to spice this place up. How about confetti and party hats?
Happiest, craziest. Potato, tuber. (Happy for you, serially.)
Also, I’m a little sad to know that you are immune to my superpowers. [/quote]
Well I’m definitely will start posting regular videos of my training, and possibly my training partners’ as well. I think that’d be a cool idea.
If I play some guitar stuff every now and then and post it with decent audio quality, that may also be something I might add to spice up this log.
Thanks Stitch! I’m really happy for us too, although if you had to pick who’s crazier, it could very well be a asking whether if Pepsi is better than Coke or not (Coke is better)
[quote]grettiron wrote:
[quote]detazathoth wrote:
[quote]grettiron wrote:
[quote]buckeye girl wrote:
Your log needs more excitement. Whars all the fun?[/quote]
God damn.[/quote]
Is it a bad thing, or just sad that I’m so use to seeing dat ass and is unfazed by it ?[/quote]
No not a bad thing, just is. There is no dat ass in my world so I am fazed.[/quote]
Yeah, well I’ve known BEG for about 3-4 years now, if I’m not mistaken, so hanging out with her that it’s just her and not OMG DAT ASS I JUST WANNA GO NOMNOMNOMNOMNOM, even if that was the case SH would chop my dick off hahaha