2008.02.20
Sheiko #37 Week 2 Day 2
Deadlift to Knees
275x4x1
330x4x2
385x4x4
Bench Press
45x25x1
60x25x1
75x25x1
Deadlift
275x4x1
330x4x1
385x3x2
410x3x5
Notes
That’s it. I’m done with partial-ROM deadlifts. I am sure that Boris Sheiko has more powerlifting knowledge in his little finger than I do in my whole body, but I just hate deadlift to knees and rack pulls. I’m going to start substituting power cleans.
I spent WAY too much time socializing today. My pacing was completely off.
You should try reverse band deadlifts.
[quote]Power GnP wrote:
Congrats on the PR’s Pemdas.
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.
Heres a (245/540) from early Septmeber.
What do you squat and get out of your suit?[/quote]
I’ve never lifted in equipment. I have a 13mm lever belt and some Rehband knee sleeves that I use on occasion. I squatted 480lbs for a relatively easy PR 12 days ago. I would have tried for 500 in a meet, but I didn’t have a spotter and figured I’d save some energy for the deadlift.
Link to video:
Rehband knee sleeves is what I was wearing in that video as well, nice raw squat…looked easy, good for 500.
Sheiko MSIC Wk 5 Day 2 Prep
2008.02.20
Weight: 201lbs
Stiff after two fairly heavy workouts in a row, took a rediculous amount of time to get warmed up tonight, just couldn’t get in a comfortable position to pull. SI joint held up though, pulls were tough but not in danger of being missed. Might of got 10 lbs out of the suit but it did make my back feel better.
Cameras on its way to the repair shop tomorow so hopefully video to come soon.
Deadlifts
165x8x2 sets
335x3
390x3
455x3x2 sets (Viking Deadlifter)
522x2x4 sets (Viking Deadlifter)
Bench
145x5
165x4
200x3x2 sets
220x3x2 sets
240x2x4 sets
220x3
165x10x2 sets
Reverse Band Deadlifts (100lbs off at floor, full bar weight at lockout)
165x5
365x3
425x3
485x3x2 sets
545x3x2 sets
605x2x3 sets
Face Pulls
70x12x4 sets
Pull Throughs
120x8x3 sets
Rope Pushdowns
100x15x2 sets
Hi!
I have some box squat questions:
How low should you have the box (or in my case a stack of 45# plates)? I have it at mid shin level so when I sit on it I’m about 3-4 cm below parallel.
When you try to explode of the box, I don’t pick up any speed until I have gone past parallel, anything I could do about this? Or is this something common?
Just something I started to think about after todays DE lower.
lift strong people
[quote]wiiwii wrote:
Hi!
I have some box squat questions:
How low should you have the box (or in my case a stack of 45# plates)? I have it at mid shin level so when I sit on it I’m about 3-4 cm below parallel.
When you try to explode of the box, I don’t pick up any speed until I have gone past parallel, anything I could do about this? Or is this something common?
Just something I started to think about after todays DE lower.
lift strong people[/quote]
When you are ready to explode off the box, push your knees out hard and squeeze your glutes. This should give you more pop off the box. Also, I tend to see what you are describing when a lifter isn’t staying tight on the box. Stay really tight the whole time.
[quote]Pemdas wrote:
wiiwii wrote:
Hi!
I have some box squat questions:
How low should you have the box (or in my case a stack of 45# plates)? I have it at mid shin level so when I sit on it I’m about 3-4 cm below parallel.
When you try to explode of the box, I don’t pick up any speed until I have gone past parallel, anything I could do about this? Or is this something common?
Just something I started to think about after todays DE lower.
lift strong people
When you are ready to explode off the box, push your knees out hard and squeeze your glutes. This should give you more pop off the box. Also, I tend to see what you are describing when a lifter isn’t staying tight on the box. Stay really tight the whole time. [/quote]
Thanks for the advice, I will try that next DE session.
Thursday, 2/21/2008: KOME Overhead
A. Overhead Press
95 x 8
115 x 5
135 x 3
145 x 3 (PR +5 lb)
150 x 2
140 x 3
140 x 3
135 x 5 (PR +10 lb)
B. Bradford Press
95 x 8
95 x 8
95 x 6
95 x 4
C. Incline Bench Press
160 x 5
135 x 8
135 x 6
135 x 6
D. Hammer Strength Iso-Lateral High Row
250 x 4 sets x 8 reps
I’ve been really busy lately with the in-laws in town for the past couple weeks, so time at the gym has been scarce.
I’m just glad that I got to the gym and got a couple of PRs. I was pretty worn out by the overhead pressing. I actually failed my 6th rep while doing incline bench press without a spotter. I dropped the weight on my chest and rolled it down to my stomach and sat up with the weight. That was the first time that I’ve ever had to do that, which was quite embarrassing. 
RE upper
dynamic warm up
foam roller
face pulls 220
parrel grip lat bar 10010 15010
band pull apart 210 shoulder dislocates 210
dumbbell clings 1510 25*10
decline bench with tyler grips
9510
13510
18510
22510
275*28 rest 15 sec finished last two reps to make 30!
I had no idea that I had 30 reps in me! Felt really strong, had my pre work out pop tart that must have been the trick!
tate press/ incline dumbbell press
50 8/8
60 8/8
70 8/8
Pull ups 2 sets 5
dumbbell rows 120 2 sets 10
shrugs
13510
22510
315*10
v bar push downs hammer curl super sets all about the pump!
v bar 75 3 sets 15
hammer curls
5010
6010
40*10
upper body work outs been great, wish I could say the same about lower body work outs. Have to help old lady move this weekend so gonna take a de-load and miss max effort lower work out. Then I am going to do a de-load monday for max effort upper need a break getting burnt out.
Friday, 2/22/2008: RE Lower
A. Deadlift
135 x 1 set x 8 reps
225 x 1 set x 5 reps
315 x 8 sets x 3 reps
B. Good Morning
205 x 4 sets x 5 reps
C. Glute-Ham Raise
BW x 4 sets x 8 reps
It’s been a while since I deadlifted so I wanted to do some just to make sure I still know how do pull. I stayed at around 75% and did sets of 3. The pulling wasn’t too bad but my grip is killing me. Grip was always the limiting factor and the volumes from doing all those triples sure wore out my grip. I should pull for a max sometime just to see where I’m now though. It’s been a couple of months since I pulled for a max.
[quote]Mountainman2007 wrote:
RE upper
dynamic warm up
foam roller
face pulls 220
parrel grip lat bar 10010 15010
band pull apart 210 shoulder dislocates 210
dumbbell clings 1510 25*10
decline bench with tyler grips
9510
13510
18510
22510
275*28 rest 15 sec finished last two reps to make 30!
I had no idea that I had 30 reps in me! Felt really strong, had my pre work out pop tart that must have been the trick!
tate press/ incline dumbbell press
50 8/8
60 8/8
70 8/8
Pull ups 2 sets 5
dumbbell rows 120 2 sets 10
shrugs
13510
22510
315*10
v bar push downs hammer curl super sets all about the pump!
v bar 75 3 sets 15
hammer curls
5010
6010
40*10
upper body work outs been great, wish I could say the same about lower body work outs. Have to help old lady move this weekend so gonna take a de-load and miss max effort lower work out. Then I am going to do a de-load monday for max effort upper need a break getting burnt out. [/quote]
NIce work brother. Thats some killer pressing, al hail the mighty pop tart. 
Phill
Been a while figured Id toss one up here for old time sake.
I needed to get in and do some squatting. Its been 4 weeks or so since I had a bar on my back. there was the knee injury then two weeks then the event and packing to move here to Arizona, and I broke my foot packing which is still ailing me but needed to get some technique work and ended working up some. Felt good had to stay way back on my heel to not have lots of pain but al good. also got to play with the tendo unit.
RE/DE Feb 22nd
Rode bike in the A.M. 30 mins
Notes: Going to try and do light box squats today work on form. Se how things feel havent done any squatting on this foot and prior to that the knee issue
1A) DE Box Squats (with tendo unit)
Bar x 2
135 x 2
185 x 2
225 x 2 5 sets
315 x 1
405 x 2
455 x 1 x 4 sets
Really work on form mainly getting upper back right. Elbows down
The tendo unit was kinda cool it shows the power produced and measures the speed for each rep. And other stuff. Im not 100% sure how to use it yet.
Anyway its really cool for speed work you can keep loading the bar and actually tell when speed starts to drop at a certain load. All my sets at 225 were from .80 - .86 meter per second I do believe. And power in watts of 800 - 860. Then I decided to go ahead and work up Im working on the form and trying to get the elbows down and such and really needed to get some more weight on the bar to feel it.
For now its kind of tweaking my wrists a bit and is taking time to get used to but went well Also had to really stay on my heels do to the foot…
The tendo went like this
315 = 981 power .71 speed
405 948 power .52 speed (big drop in speed)
455 686 power .39 speed
Added belt on 455 and power shot up as did speed for the three sets power was 1131-1050 and speed went back to .52-.56
Felt good
1B) bench leg raises
5 x 12 sets
2A) Chins
Blue band assist x 10
Bw x 5
Bw + 45lbs x 3 x 2 sets
Bw x 8
2B) DB OH Press strict
40 x 10
50 x 10
70 x 8, 6
50 x 12
3)Arm work, shoulder work, hamstring, and a few step ups… Mainly with bands and found a neat way to smoke my hams with a chair pretty sweet I need to get the camera going and Il start to get videos
Not a bad day really I didnt have any shoulder pain or issues with elbow pain on the arm that had surgert. Went and got us some liniment at the local feed store GHOOD stuff. then Charles brought in the monolift attachment for me later in the Day. I cant wait to get to play with it
Cheers
Phill
Sheiko#32 W2 D3- Friday- 2/22/08
1 Hour 50 Minutes
1)Bench Press (paused)
(50%)140x3
(60%)170x3
(70%)195x3 x3
(80%)225x3 x3 x3 x3 x3
2)Squat
(50%)190x3
(60%)225x3 x3
(70%)265 (belt on)x3 x3
(80%)300x3 x3 x3 x3 x3 3
3)Close Grip Bench Press (pinkies on rings- paused)
(50%)140x4
(60%)170x4
(70%)195x4 x4 x4 x4
4a)DB Flys
15x10 x10 x10 x10 x10
4b)Seated DB Hammer Curl
30x15 x12 x8
5a)Goodmorning
115x5 x5 x5 x5 x5
5b)VMO External Rotation
20x12 x12 x12
Recovery Session: 30s Cold/90s Hot x 3 (fully body)
Notes: Tired as hell today. The legs felt heavy even before the session, but the benching felt awesome. It looked like I was shifting my weight to my right foot on the squat video from right behind and the hands looked off as well.
Not sure if the squats are deep enough either…hard to tell with those shorts.
-Matt
2/22/08: DE Lower
Squat:
45x8
Purple Bands
45x5
95x4
135x3
185x2
225x2
185x2x10
Speed Pulls:
275x1x8
SLDL:
225x5
275x5x3
Camber Bar GM:
45x8
135x6x3
Ab Pulldown(w/spud):
85x15x3
70x30
Great day, first time using bands was great, a lot different from chains and should be a nice change since I’ve been getting pretty tired of chains. Speed pulls aren’t getting much faster but I feel like I’m jerking a lot less and am getting tighter.
2008.02.22
Sheiko #37 Week 2 Day 3
Squat
240x4x1
290x4x1
335x3x2
360x3x6
Chin-up
BWx7,7,6,5,4,4,4,4,4,5
Bench Press
45x25x1
60x25x1
80x25x1
Squat
265x3x1
315x3x1
360x2x4
Good Morning
145x6x5
Notes
My back felt a bit stiff this afternoon, but was fine during the training session. The first two squat sets of 360 felt a bit heavy and then from the third set on they felt fine. I haven’t been too good about eating and sleeping enough this week. Need to work on that.
2/24/08: DE Upper
Bench:
45x15x2
95x8
135x5
170x4x8
Floor Press (Db’s):
70x7
70x8x2
Face Pulls (w/spud):
120x12
140x10x3
Vbar Pulldown:
130x8x3
Chest Supported Row:
70x10x3
Going to go back to lighter weight on bench now, maybe use single chains. Not really sure if they will be useful yet though.
thanks Phill looking pretty strong yourself!
Took Friday through Sunday off, setup for the meet didn’t allow for Friday training and was in the gym running the scorer table and the barload program from 7am-4pm.
The meet went well, for a qualifer meet we had a great turnout of 22 lifters for the powerlifting portion of the contest and 5 for the bench only. Our teams lifters did well…
Two of our newer Junior lifters going 9 for 9…
185-195-220=600@82.5kg JR
195-175-252.5=622.5@125kg JR
Our female lifters also did well, first competition for one and second for the other…
95-57.5-122.5=275@52kg
45-42.5-95=182.5@52.5kg
One of our core lifters on his first competition back from injury was able to notch a PR total and PR deadlift, even after falling backwards on his opening deadlift…
260-177.5-292.5=730@90kg Open
Last but not least our biggest hearted lifter was able to notch easy PR’s in the squat and deadlift, lifting in just knee wraps and a belt, all while battling Parkinson’s disease…
195-80-201=476@125kg M2
Meet was well organized and went off without problem. Help was everywhere and our spotter/loaders made a couple good saves. Our core group of 10+, made the meet very easy to run.
2/22
DE Lower
2 Chains
45x5
95x3
135x3
185x2
205x9x2
Speed-Pulls
325x10x1
B-Split Squats
50lb DB each hand
5x8
Ab-Pulldowns
150x2x15
2/23
DE Upper
Minis + 135
8x3
Standing OH Press
95x5
115x5
140x3
145x3
150x4 - I kind of push pressed the first one so I did one extra. I am going to call this a (3 Rep PR + 5lb)
Incline DB Press
80x4x6
Seated Row
175x8
180x8
185x8
190x8
195x8
Bent Over Reverse Flies
20x4x10