Hi UP here, a little about me I’ve being training for 1 full year now as a Novice so my best lifts in comp to date are (Squat 245kg, Bench 172.5kg, deadlift 250kg).
I have to join up now so will be a IPF memeber for 2011 My goal for 2011 is to reach 7 x bodyweight as a total my weight class is 105kg, I know not the strongest guy but have to start somewhere leaving my run for fame a bit late as I’m 37 now oh well lets see what I can do.
I am following a full volume Sheiko program number 37
end off conditioning week
Bench
1 x 5 x 85kg
1 x 4 x 100kg
2 x 3 x 115kg
4 x 3 x 125kg
Squat
1 x 5 x 115kg
2 x 5 x 140kg
5 x 5 x 160kg
Bench
1 x 5 x 90kg
2 x 4 x 110kg
5 x 4 x 115kg
Flat DB’s
5 x 10 x 32kg
Good Morning
5 x 10 x 80kg
Week 1 day 1
Monday
Bench
1 x 5 x 85kg
1 x 4 x 100kg
2 x 3 x 115kg
4 x 3 x 125kg
Squat
1 x 5 x 115kg
2 x 5 x 140kg
5 x 5 x 160kg
Bench
1 x 5 x 90kg
2 x 4 x 110kg
5 x 4 x 115kg
Flat DB’s
5 x 10 x 32kg
GM’s
5 x 5 x 100kg
Here is a video off my 95% test day following sheiko 37 (2 cycles ago) will post a new one in 5 weeks time
Week 1 day 2
deadlift
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 195kg
Bench
1 x 5 x 90kg
1 x 5 x 110kg
5 x 4 x 115kg
Rack Deads - from knees
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 210kg
Lunges
5 x 5 x 60kg
Pin Lockouts
5 x 5 x 140kg
Upright rows
5 x 5 x 60kg
felt abit flat today to bloody hot oh well done
Nice lifting, I’ll be following.
Question for you:
When you write your sets and rep scheme out do you write it sets first and then reps, or reps first and then sets? Say on your rack deads, does 4 x 3 x 210kg mean 4 sets of 3 reps or 4 reps for 3 sets? Either way, nice work, and best of luck getting to your goal.
[quote]DoveofWar08 wrote:
Nice lifting, I’ll be following.
Question for you:
When you write your sets and rep scheme out do you write it sets first and then reps, or reps first and then sets? Say on your rack deads, does 4 x 3 x 210kg mean 4 sets of 3 reps or 4 reps for 3 sets? Either way, nice work, and best of luck getting to your goal.[/quote]
Hey brother,
First off thanks, yeah mate sets, reps & then weight stay strong mate
Week 1 Day 3
Bench
1 x 6 x 80kg
1 x 5 x 100kg
2 x 4 x 115kg
2 x 3 x 120kg
2 x 2 x 130kg
2 x 1 x 140kg
2 x 2 x 130kg
2 x 3 x 120kg
1 x 5 x 105kg
1 x 7 x 90kg
Squat
1 x 5 x 115kg
2 x 4 x 140kg
2 x 3 x 165kg
5 x 3 x 175kg
Flat DB flyes
5 x 10 x 22kg
Floor Press
5 x 5 x 120kg
Good Morning’s
5 x 5 x 100kg
Weekly wrap
i felt a bit flat maybe lost of bodyweight and the heat, but am working on this with Steak so watch this space 
technique ok abit loose in the squat so will put more focus on that next week, deadlifts well one good rep out of the week where it just felt right so hard to master, bench yeah good watched Dave Tate video’s again always good for reminders on technique.
weekly Volume
Squat 11212.5kg
Bench 15336kg
Deadlift 12168kg
Week 2 Day 1
Squat
1 x 5 x 115kg
2 x 4 x 140kg
2 x 3 x 160kg
5 x 2 x 185kg
Bench
1 x 5 x 80kg
1 x 4 x 100kg
2 x 3 x 115kg
6 x 2 x 130kg
Squat
1 x 3 x 130kg
1 x 3 x 150kg
4 x 3 x 175kg
Flat Dumbells
5 x 10 x 30kg
Push ups
5 x 10 x BW
Good Mornings
5 x 5 x 100kg
Hi all had a break over xmas for two weeks now a full years training plan yeah buddy wish everyone a strong year’
week one day one,
Training
Bench
1 x 5 x 80kg
1 x 4 x 100kg
2 x 3 x 110kg
4 x 3 x 120kg
Squat
1 x 5 x 115kg
2 x 5 x 135kg
5 x 5 x 160kg Belt
Bench
1 x 5 x 85kg
2 x 4 x 100kg
5 x 4 x 110kg
Flat Flyes
5 x 10 x 20kg
Good Mornings (easy day)
2 x 5 x 60kg
3 x 5 x 80kg
Week 1 day 2
Note: fuckin sore hands today after training,
Training
deadlifts
1 x 5 x 130kg
2 x 5 x 155kg
2 x 4 x 180kg
4 x 3 x 195kg (belt)
Bench
1 x 5 x 85kg
2 x 5 x 100kg
4 x 4 x 110kg
rack deads - knees (below)
1 x 5 x 130kg
2 x 5 x 155kg
1 x 4 x 180kg
4 x 3 x 210kg (belt)
Shrugs (light sore hands wanted to go heavy today ah well next week)
5 x 5 x 100kg
Pulldowns
5 x 10 x 75