Westside/PLing Training Thread

Training Powerlifting
9351

[quote]Power GnP wrote:
Yah that is a terrible translation, I wouldn’t be surprised if something was missed. I have 4-5 Sheiko templates but have never seen that one, wasn’t aware he named his templates with numerals.

I really enjoy the test days, its always good to know what you’ve gained and what you need to work on, and to get some heavy weight in your hands. Right now I’m doing the Sheiko MSIC for squats and bench, never been more sore in my life. The foam rollers practically my bed lately.[/quote]

Yea, I bet you’re sore dude, haha.

Do your raw numbers match up to the “Master of Sports International Class” ratings outlined by Sheiko, or are you just doing it anyway?

Also, where did you get your other translations? The main real reliable source of Sheiko information in English that I know of is through Eric Talmant’s posts on EliteFTS.

9352

[quote]ChaseT wrote:
I’m planning on testing my maxes again on Friday.[/quote]

Cool. That’d be pretty fucking impressive if you hit some more PRs there.

9353

[quote]Power GnP wrote:
Yah that is a terrible translation, I wouldn’t be surprised if something was missed. I have 4-5 Sheiko templates but have never seen that one, wasn’t aware he named his templates with numerals.

I really enjoy the test days, its always good to know what you’ve gained and what you need to work on, and to get some heavy weight in your hands. Right now I’m doing the Sheiko MSIC for squats and bench, never been more sore in my life. The foam rollers practically my bed lately.[/quote]

For the information that Eric Talmant puts up it would be helpful to read the following links

Sheiko Total Classifications by Weight Class
http://asp.elitefts.com/qa/default.asp?qid=54610&tid=

Eric’s guide to picking Sheiko programs
http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138

links to several Sheiko programs
http://www.elitefts.com/sheiko/

If you wouldn’t mind sharing the Sheiko programs you have I’d love to see them.

Thanks

9354

[quote]Matt McGorry wrote:
Power GnP wrote:
Yah that is a terrible translation, I wouldn’t be surprised if something was missed. I have 4-5 Sheiko templates but have never seen that one, wasn’t aware he named his templates with numerals.

I really enjoy the test days, its always good to know what you’ve gained and what you need to work on, and to get some heavy weight in your hands. Right now I’m doing the Sheiko MSIC for squats and bench, never been more sore in my life. The foam rollers practically my bed lately.

Yea, I bet you’re sore dude, haha.

Do your raw numbers match up to the “Master of Sports International Class” ratings outlined by Sheiko, or are you just doing it anyway?

Also, where did you get your other translations? The main real reliable source of Sheiko information in English that I know of is through Eric Talmant’s posts on EliteFTS. [/quote]

I’m doing it anyways. According to the numbers in the Sheiko qualification table, if I peaked I might be able to squeak out a CMS at 90kg, the totals are of course raw, belted. I think a different chart would apply to me though as I’m still very much a Junior lifter at 20.
I have a training partner (100kg Open @ 26 years old) who is doing the full MSIC, slightly modifed, he is capable of 945-50kg total geared, but I’m sure it would be hard for him to total 820 raw.

The MSIC prog would be to much volume for me if I were doing the deads as well, I’m just doing some basic rehab/moderate back work, such as row, and lat work in place of deads as I’m rehabing a SC joint strain.

"Sheiko Classification Chart

  • Approximate Qualification Table in Powerlifting (former USSR, present CIS countries) for Men. These totals are in kilograms and are for raw lifting. I am not sure if a belt or knee wraps were used when this chart was created. I suspect that a belt was permitted but I am really unsure about wraps so apply however you see fit. I believe it to just mean belt only.

Was fixed during Soviet era for all areas of USSR. At present time can vary depending on country.

MSIC �?? Master of Sport of International Class;
MS �?? Master of Sport;
CMS - Candidate to Master of Sport.

There are also more next levels such as 1, 2, 3, 1 junior�??s, 2 junior�??s. What this means is if you do not meet the minimum number on this chart (CMS), then you are a “rated sportsman” and would be advisable that you train 3X a week instead of 4X.

And the highest level that is not listed �?? Honorable Master of Sport. A lifter that won the highest powerlifting competition, such as Worlds or World Games, 2-3 times, and 3-5 times �?? Regional competition (Europe, Asia, etc.) Also depending on country.

W/C MSIC MS CMS
52 480 440 402.5
56 515 475 425
60 565 525 475
67.5 630 570 520
75 692.5 620 565
82.5 745 660 602.5
90 785 692.5 630
100 820 727.5 660
110 855 747.5 690
125 880 767.5 715
125+ 915 787.5 727.5"

9355

SL,
I’ve put together one “super template” in .xls format. It has the MSIC Prep/Comp, as well as the MSIC modifed for one of our 100kg and SHW lifters. I also have the Junior 3 Lift 2, CMS-MS Prep and Comp all in excel spreadsheet form.

If your up for doing the MSIC in some form it has a really useful calculator, most of us who are doing it or have done it in the past will rotate through raw, belt+wraps and full gear for squats, and raw, boards and full geared bench on any given day of the week.

9356

[quote]Matt McGorry wrote:
Do your raw numbers match up to the “Master of Sports International Class” ratings outlined by Sheiko, or are you just doing it anyway?
[/quote]

Man…and do I ever wish I had an IPF elite total raw @ 90kgs at the age of 20. Thats what I need in order to be MSIC.

9357

I’d be interested in seeing your super template, GnP (could you PM it to me?). I’m still about 50kg off of CMS at 90kg. I don’t think I’ll ever get close to an MSIC total, but I’ll settle for a Master of Sports classification at 198 or 220.

On a completely unrelated topic…I saw your video over on the EliteFTS Q&A, Matt.

9358

squat: up to 340kg (748lbs)

the batteries of my camcorder were empty and I had forgotten to recharge it. so I just record my last set. sorry… next time I will receive all sets.

9359

Tuesday, 2/5/2008: ME Squats

A. Front Squat
95 x 8
135 x 8
185 x 5
225 x 1 (baseline PR)
205 x 1
205 x 1
195 x 3 (baseline PR)

B. Hack Squat
180 x 8
270 x 5
270 x 5
270 x 5

C. Angled Leg Press
630 x 8
630 x 5
630 x 4
270 x 15

I was thinking about doing box squats today, but since Pemdas suggested that the motion is too similar to the wide-stance squats that I’ve been doing these past three weeks, I decided to switch to front squats.

I don’t like front squats. I spend more energy trying to keep the bar on my shoulders instead of driving the weight out of the hole and back up. This means, I need to do more of them! Working up to 185, I thought they weren’t so bad. But once I hit 225, it was a slow grind. Unracking 225 on a front squat felt like unracking 315 on a back squat.

Front squats kicked my butt today, but I’m gonna keep working on them. Hopefully I can do a little bit better next time.

9360

How do you hold the bar during front squats?

9361

[quote]Power GnP wrote:
How do you hold the bar during front squats? [/quote]

I held it bodybuilding style today, with my arms folded in front of me. I’ve also tried to hold it olympic style with my elbows up but my fingers/wrists wasn’t used to the stretching.

I think I just need to get more reps in to find the “shelf” on the front side. I’m trying to set it up with the bar against my neck and as high up on the front delts as I can, but it keeps wanting to slide down. Maybe it’s because I’m still skinny on my upper body and especially upper chest. I’m already doing more exercises to build up my upper chest and shoulders so maybe it’ll just have to take some time.

9362

So, who else rubbed one out to Matt squatting in his undies on Elitefts today? LOL!

Anyways, I have been a keeping a log for my first powermeet at another site (sherdog s&p), and thought I would copy and paste and put it here as well since so many are using Sheiko. My meet is March 29 and I am running sheiko 37 +5 week comp cycle to take me right into it. Starting maxes are 425/300/525 in belt only.

2/5/08 - Tuesday - Sheiko #37 Week 2 Day 2

Deadlift to Knees:
275x4
315x4
315x4
365x4
365x4
365x4
365x4

Bench (index fingers on ring, almost illegal wide):
155x5
185x5
185x5
215x4
215x4
215x4
215x4

Deadlift:
275x4
315x4
365x3
385x3
385x3
385x3
385x3
385x3

I skipped one or two warm up sets, I was already warm from the deads to knees and didn’t need to piss around with pussy weight.

Chins Motherfucker:
6xBW
6xBW
5xBW
5xBW
5xBW

supersetted with:

Bulg SS w/ DB’s:
60’sx5
60’sx5
55’sx5
55’sx5
55’sx5

Today was approximately 10x better than last Tuesday. First, I conclued that my raging back pump last week was due to me not effectively using my glutes, sure enough I really concentrated on throwing my shoulders back and contracting my glutes hard at the top and my back feels better than when I started.

I also bumped the weight down a bit because I suck badly at deadlifting for reps. This paid off and the loading was perfect, one more rep on the last set would have been technical failure.

9363

[quote]Donut62 wrote:
So, who else rubbed one out to Matt squatting in his undies on Elitefts today? LOL!

[/quote]

Your behind the times man, I’ve had that favorited for over a week now!

haha j/k Matt I think Jim has a man crush on you.

Just checked this thread out for the first time in over a week. The Sheiko thread :slight_smile:

I like the looks of Sheiko and working with percentages and getting my form right I think would benefit me greatly but I don’t see how I could apply it to strongman.

I’m not smart enough to cycle the percentages right myself.

9364

[quote]Power GnP wrote:
SL,
I’ve put together one “super template” in .xls format. It has the MSIC Prep/Comp, as well as the MSIC modifed for one of our 100kg and SHW lifters. I also have the Junior 3 Lift 2, CMS-MS Prep and Comp all in excel spreadsheet form.

If your up for doing the MSIC in some form it has a really useful calculator, most of us who are doing it or have done it in the past will rotate through raw, belt+wraps and full gear for squats, and raw, boards and full geared bench on any given day of the week.[/quote]

Yea, I’d definitely be up for checking it out.

As far as that goes, I compete raw, so I’m sure some adjustments would have to be made in regards to cycling in equipment, but I’d like to see it nonetheless.

-Matt

9365

Donut62: I’m unfamiliar with the chins “motherfucker” variation. Care to elaborate?

9366

Haha, thanks Chase, Donut, and Kalle. I’m glad that my squatting endeavors can be as greatly arousing and entertaining as my forward lean is…well, forward.

:slight_smile:

-Matt

9367

[quote]ChaseT wrote:
Donut62: I’m unfamiliar with the chins “motherfucker” variation. Care to elaborate?[/quote]

LOL, that’s an inside joke from another forum. It’s just chin ups.

9368

Matt, no problem I’ll send you the excel spreadsheet version. PM with your email and I’ll send it off.

9369

Checked you out on youtube Matt, looks like we’ve got some similar styles and are about the same height/weight, should be a good learning experiance.

9370

Russian lifter Yuriy Fedorenko registered a doping violation in an out of competition test which the IPF administered on September 24. The failure appears to violate the terms of the early termination of Russia’s doping suspension meaning the country will be suspended for an additional year. An official announcement has not been made by the IPF.

It also may mean that Russia’s results at the subsequent IPF Powerlifting World Championships will be voided, wiping out perfect scores on both the men’s and women’s side. If that happens, the U.S. would move up to gold on the men’s side and Chinese Taipei would be awarded gold, with the U.S. moving into bronze position, on the women’s side.

IPF President Detlev Albrings in a June release regarding the suspensions said that Russia and the Ukraine “have a probation period until 31st December 2008. If only one lifter of them is doping positive at an international or regional championship or OCT-test carried out by the IPF the concerned federation will be suspended again for one year.”