Nice lifts, last squat and deadlift look like easy 2nd attempts, keep it up!
Sheiko MSIC Wk 3 Day 3 Prep
2008/2/8
Weight: N/A
Squats
165x8x2 sets
220x5
265x5
310x5
355x4x4 sets
Bench Press
165x4
205x3x2 sets
220x3x7 sets
Reverse Band Press
165X8
255x5x2 sets
275x5x2 sets
255x5x2 sets
165x10
Seated GM’s
165x8x3 sets
Barbell Curls (wide grip)
95x8x4 sets
Single Leg Hamstring Curls
60x8x3 sets
Rotator Cuff Work
15x3 sets
Got a quick keylock thrown on me at brazilian jiu jitsu Thursday night so shoulder was feeling kind of wonky, locked out a couple of sets of bench unevenly. Energy levels were decent, squats all went up easy, plenty of room to spare.
Been Pretty busy so i will have to post last three workouts to catch up
Wend- DE lower- knees were killing me so I did a few light sets and alot of stretching and core work.
Thur -DE upper- dynamic warm up
clings 2010 3010
inverted lat bar 10020 12520 15020
v grip pull downs 15020 175*20
bench
9510
13510
1853
1853 +chains
1953 +chains 6 sets 3
2253 + chains 2 sets 3
Finisher
225+chains + weight releasers (this is all one set no rest)
5 reps to chest
5 reps off 1 board
5 reps off 2 boards
5 reps off 3 boards
5 reps off 4 boards
10 reps off 5 boards
band push downs GB*3 sets of 25
curls 3 sets 10
abs
Saturday ME lower
dynamic warm up, foam roller, reverse hyper, TKE, Lat tower abs, Land mines, calves 4 sets,
Rack-able Camber Bar Chain Suspended Good Mornings
1705
2603
3503
4403
5303
5803
615*2
DE Upper
One chain per side.
45x?x? I did a bunch of sets to warm up.
95x3
135x3x3 - Was feeling pretty fast so I upped the weight a bit.
145x5x3
Standing OH Press
95x5
115x3
135x3
145x1
135x5
140x3
145x2
I think I need to warm up better on these. I thought that I would be ok since I already benched, but it didn’t work out the way I planed.
DB Floor Press
80x4x8
80x7
Farmers Walks ~70 ft Weight is for each hand.
115
165
205
225 - made it about 8 steps and my grip starting giving out.
Seated Row
190x2x6
195x6
200x6
205x6
DONE!!
Hey guys,
I was reading the Chuck V leaves Westside thread on powerlifting watch, and some of the posters were asking questions about how the training is different at BIG. However, there weren’t any responses to their questions.
Does anyone here know where I can find the info?
I tried searching Google, but I couldn’t find any good information. The BIG site doesn’t detail training schedules.
Any help would be appreciated.
Sheiko MSIC Wk 3 Day 4 Prep
2008/2/9
Weight: 202lb
Bench
165x5
190x5x2 sets
210x4x5 sets
Band Squats
55x8+blue band=255 at lockout
165 (365 lockout)x5x2 sets
275 (475 lockout)x4x5 sets
JM Press
100x10x5 set
Iso Push Up
1 minute x 2 sets
Wide Grip Pull Ups
5x5 sets
[quote]lifter_2 wrote:
Hey guys,
I was reading the Chuck V leaves Westside thread on powerlifting watch, and some of the posters were asking questions about how the training is different at BIG. However, there weren’t any responses to their questions.
Does anyone here know where I can find the info?
I tried searching Google, but I couldn’t find any good information. The BIG site doesn’t detail training schedules.
Any help would be appreciated.
[/quote]
Ask Buckeye Girl, she trains there.
2/10/08: No lifting
Went snow shoeing in the Adirondacks all weekend, then on the way home during a blizzard/whiteout got rear ended by a woman in a Pathfinder doing like ~40mph, we were stopped. Feeling a little wrecked at the moment, but hopefully I’m ok for tomorrow…
2/11/08: ME Lower
Only had a sore neck this morning so went to the gym for the full out ME day.
Safety Bar Squat:
55x8x2
145x8
195x4
235x5
285x3
325x1
345x1
365x0 (Too heavy for my upper back)
325x1
Rack Pulls: (Sumo below knee)
225x5
275x5
315x5
365x3
405x3
435x0 80% locked out just couldn’t finish it
Hack Squat:
360x8x3
450x3
Reverse AB Pulldown:
70x10x2
Started to really feel the wear on my body from the weekend towards the end of the workout. All those misses surprised me too. The 345 squat went easy, but when I got to the box with 365 my upper back just went forward. Going to switch it up next week.
I read through everything you guys said concerning the Uppper days, I’m going to make adjustments asap. I definitely think I can incline a lot more then I did, and I think it was just the fact that it was the first time doing them in a while that really caused the misses. I’m going to consider triples this week.
Ashy, volume means nothing if your missing reps during regular workout days. This can have a big effect on your CNS and eventually overload it to the point where you feel overtrained.
You’d be better off doing more reps with a lighter weight, lets say 365 is your 1rm, then 347 would be 95% and 330 90%. You performed one sucessful rep over 90%, when I bet you could of done 3x3 at 85-90% (310-330).
Just a thought.
Sheiko#32- W1 D1- 2/11/08- Monday
45 Minutes PR!!! 
1)Squat
(50%)190x5
(60%)225x4
(70%)265 (belt on) x3 x3
(75%)280x2 x2 x2
2)Bench Press (meet pause)
(50%)140x5
(60%)170x4
(70%)195x3 x3
(75%)210x2 x2 x2
3)Lever Crunch
10lbx10 x10 x10
4)DB Twisting Curl
35x10 x10 x6
Notes: Played around with cutting depth on the squat about an inch or two, and still videotaped them to make sure they were deep enough. Felt good and had some extra pop, although it’s hard to tell at 75%, but I’ll know on Wednesday when I do my skills evaluation and work up to 95%.
Right elbow still a bit sore, even on the squats.
Quickest Sheiko workout yet…by far.
-Matt
Great night tonight. I train with some great guys. Thats what makes a gym. Almost every one hit a PR tonight. We have two high school boys, one of them benched 3 plates for the first time tonight, he competed in an olympic meet yesterday in Chat tenn, cling and jerked 300 and got 230 on the snatch, great job JT.
Robby Patterson who weighed in at 190 tonight benched 380 with pause and press commands, he almost hit 405 just could not lock his right arm out. Several of the other guys hit PRs tonight, tom had to take a few months off because of work paused 405 first night back.
this is what my night looked like
Raw
9510
1351
1851
2251
2751
3151
3651
4051
I was just going to stop here but luckily the guys called me a pussy so I put on my competition 54 single ply rage X w 1 inch scoop.
3 boards 4551
2 boards 4951
1 board 5251
no boards paused 5501 PR! Last time I maxed was back in the summer paused 510. This was a 40 LB PR. My damn shirt ripped, so I suppose its time 4 a new one, oh well not bitchn great night.
Great work MountainMan.
When’s the next meet?
-Matt
2008.02.11
Sheiko #30 Week 1 Day 1
Press
85x5x1
105x4x2
120x3x2
140x3x6
Squat
240x5x1
290x4x1
335x3x2 Belt on
385x3x5
Press
85x5x1
105x5x1
120x5x5
Chin-up
BW+20x5x5
Squat
265x5x1
315x4x1
360x3x5 Belt on
Good Morning
145x5x5
Notes
Brutal. The last four weeks had less than half the volume of this routine. The last time I ran Sheiko #30 was twelve weeks ago and my squat max for the percentage calculations was 30lbs less. I am considering switching to a program with slightly less volume (possibly #37) for these first four weeks. I substituted the press for the bench press today because one (or more) of the external rotators in my right shoulder are mildly strained and it is making benching painful. We’ll see how it goes.
[quote]ChaseT wrote:
2008.02.11
Sheiko #30 Week 1 Day 1
Press
85x5x1
105x4x2
120x3x2
140x3x6
Squat
240x5x1
290x4x1
335x3x2 Belt on
385x3x5
Press
85x5x1
105x5x1
120x5x5
Chin-up
BW+20x5x5
Squat
265x5x1
315x4x1
360x3x5 Belt on
Good Morning
145x5x5
Notes
Brutal. The last four weeks had less than half the volume of this routine. The last time I ran Sheiko #30 was twelve weeks ago and my squat max for the percentage calculations was 30lbs less. I am considering switching to a program with slightly less volume (possibly #37) for these first four weeks. I substituted the press for the bench press today because one (or more) of the external rotators in my right shoulder are mildly strained and it is making benching painful. We’ll see how it goes.[/quote]
Bro, you just maxed on Squat, Press, Deadlift, Pullups, and Chinups 2 days ago! No shit you feel beat up, haha.
Do you take the week off or at least easy after a meet? If so, why wouldn’t you take it easy for a little bit after hitting some huge PRs? Your body has no doubt accumulated some serious stress in the last last 16 weeks, culminating in the sledgehammer of PRs you dropped on yourself just a few days ago.
-Matt
I go crazy when I don’t lift. I think the difficulty has more to do with the increased weights and a drop in conditioning from the peaking phase. The peaking phase had ~550 reps as opposed to the 1100-1300 that you find in the base phases.
I’m sure it’s tough as hell after the lack of conditioning, and I’m sure I’ll experience that after I finish up 32 as well.
Although I’m sure the time off wouldn’t hurt, you know what you gotta do better than anyone else.
-Matt
Sheiko MSIC Wk 4 Day 1 Prep
2008/2/11
Weight: N/A
Did a light dynamic warm up, flexibility is always a problem with squats for me. Bench felt good, reps were very fast, may have to up the weight next week.
Squat
165x8
255x5
300x4
355x3x2 sets
400x2x4 sets
Bench
145x5
165x5
210x3x2 sets
220x3x6 sets
Squats
165x8
230x5
275x4x2 sets
330x3
375x3x4 sets
Standing GM’s
190x8x5 sets
Wide grip BB Curls
95x8x3 sets
Thanks Matt next meet is APC in Athens GA April 12th we will see how it goes.
Hi all!
I am thinking about trying a westside inspired template. Would something like this be okey
Monday max effort squat/deadlift
switch every 2 weeks between deadlift, rackpulls and full backsquats. Get up to heaviest single, then get in 3-5 reps in the 90% of that lift.
For the hamstrings/low back rotate between goodmornings and romanian deadlifts get up to a 3x5 as heavy as possible for that day.
For the abs get in two exercises with 4x10 in standing weighted crunches, hanging leg raises or weighted situps.
Tuesday dynamic effort bench
Do normal benchpress 3x8 with about 55% of 1RM. Focus on speed.
For triceps do weighted dips heavy 3x8.
For the shoulders either a standing military press or a push press a heavy 3x8.
For the lats a horisontal pull like chins or pullups 3x8.
For the upper back facepulls or a row 8x3.
Thursday dynamic squat/deadlift
Box squats 10x2 starting at 50% then working up 5% each week for 3 weeks.
Leg curls for the hamstrings 4x8.
45 degree back raises or reverse hyperextension 10x3.
For the abs get in two exercises with 4x10 in standing weighted crunches, hanging leg raises or weighted situps.
Friday max effort benchpress
Work up to heaviest single in either incline bp, closegrip bp or normal bp, rotate excersize every 2 weeks. Then do 3-5 lifts in the 90% of that lift.
Triceps either a extension or pressdown 4x10.
Shoulders rotate between front and side raises 4x10.
Upperback do either some facepulls, krok rows or something fun 3x8.
Lats do a row of some sorts 3x8.
I have based this on this template
I don’t have access to bands, chains or boards and some of the machines like glute ham raises doesnt exist in my gym so I tried to work around that.
Any feedback would be great.