This was todays workout, I wonder if I have done it correctly. After the max single should I do 3-5 lifts that are in the 90% of the max single or do you count the lifts you did in your way up to the max effort lift? Thanks in advance, btw is “free time” allowed?
Max effort squat
2 min warmup on eliptical
mobility drills
light warmup with a 15 kg barbell.
Back squats
1x8x20, 1x5x40, 1x5x50, 1x3x60, 1x3x80 (felt very heavy), 1x2x85, 1x2x90, 1x1x92.5 (todays max), 1x4x85 (4 lifts within 90% of 1rm max).
Notes: Squats felt pretty good, the technique definitely felt crisp. My bench form just sucked today though. I felt like it was all over the place once I started working up.
Elbows are no longer sore, but the knees were still a bit sore. I’m sure it will subside as the volume continues to be tapered.
I personally never worry about getting so many lifts above 90, when it starts getting heavy I make smaller jumps, I try to hit a PR on reps or weight with out missing. Dont put to much thought into this just lift heavy. I try to push my self just short of failure. Failure is not good for CNS or the ego.
Notes: I was actually sore today for the first time in a while on Sheiko. My adductors are a bit sore and so is my chest. My legs feel a bit heavy as well. I didn’t closely look at #32, but it seems like this week is still a bit more work (at least in intensity) before things get “easier.”
[quote]Power GnP wrote:
Good squatting Chase.[/quote]
Thanks.
[quote]Power GnP wrote:
Is anyone going to be competing or watching the IPF Open Worlds in Newfoundland this year?[/quote]
Ha. I don’t think we have any IPF national champions in this thread. I’ll definitely watch videos when they get posted online. Maybe if I had friends who lived near the meet.
Notes: Had to lift in the morning today and I’m fucking fried right now. I think that is one of the reasons that I prefer to lift in the evening, so that I can be fresh for most of the day.
The benching was pretty difficult…definitely didn’t feel too strong, and the deadlifts were pretty damn tough. The volume is definitely down at the lower weights, but I guess the intensity moves on up before the supercompensation occurs after the easy period.
Floor press was interesting. I know I missed 245 but I could have gotten it if I took another shot at it. Also, on the 235 my spotter decided to grab the bar, then let go and hold his hands under it mid rep. I have no idea why, I didn’t even struggle with it, but regardless it fucked me up. I missed the 245 because I brought it down to fast and slammed both my elbows and just screwed myself. I’ll learn next time.
[quote]ChaseT wrote:
Power GnP wrote:
Good squatting Chase.
Thanks.
Power GnP wrote:
Is anyone going to be competing or watching the IPF Open Worlds in Newfoundland this year?
Ha. I don’t think we have any IPF national champions in this thread. I’ll definitely watch videos when they get posted online. Maybe if I had friends who lived near the meet.
Power GnP wrote:
Sheiko MSIC Wk 5 Day 1 Prep
2008.02.19
Weight: 203lbs
Why do you lower the percentages for the second round of squat sets?[/quote]
The Sheiko prog I am currently using calls for up to 85% on the first squat session and 80% on the second squat session, I use belt and wraps max typically (465 IPF depth) for the first set, although lately I have just been wearing a belt and knee sleeves and my raw max for the second set (425-435). The Excel template I made has the numbers divided into columns for easy reference, I basically rotate between on any given day/week, belt and wraps, raw and suited squats to get the best of both worlds.
Chase, 3-4 months ago my max was (260/575) with a tight Centurion NXG Super + Size 42 RS I weighed about 215lbs, 19 years old, I think I could easily do (275/605) now although my suit is not as tight as it was since I weight ~205.
I’m due for a test day for my Sheiko Comp Phase on Monday of next week, 247.5-261.25 (90-95%) for three singles. That should give me a better idea of where I stand.
