[quote]mrodock wrote:
[quote]VikingsAD28 wrote:
Test day for the 13 week sheiko program today.
Squat 405 PR +20 Less than expected, but good to break 400.
Bench 300 PR +25 Whoo! First 300 pound bench always exciting for everyone I think. It went up pretty well so I jumped for 3 plates, it wasn’t there.
Absolutely nothing to report on deadlift, still stuck at 405, I attempted 415 three times and each time I got it a little higher, but never got it to my knees. When I deadlift if it gets past my knees I am standing up with it right away, unfortunately it just wasn’t there today, huge disappointment.[/quote]
Looks like a huge success to me, congratulations! Basically you found out that high volume, low intensity works for two of the three lifts. Just have to find a better approach for you for deadlift, that’s all. If you can post some video of your technique.
Did you do all your bench work with a pause or not? Did you use your actual max or add to it? Any and all details in regard to how you did bench would be greatly appreciated.
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Thanks man. Before Sheiko the best bench I had achieved was 275, and I failed at 285, however I felt like the strength was either there or almost there for me to get that 285 so I used that as my training max. Also, for the final 3 weeks, after the skills eval. day, I upped my bench max to 300 because the weights just flew up on that day.
I did not pause at all throughout the program, although when I failed at 315, I failed an inch off the chest, I feel if I bring my starting strength up that 315 will be mine soon. Also relevant to your question, you can see in my log I added a fourth day for assistance, where I would do a rowing movement, a vertical pulling movement, a shoulder movement (some kind of raise), and some curls. It feels really good to finally be a 300 pound bencher!