i’d like to write up a bit about tre last day training for the first international competion of a 23yold powerlifter.
Just like a log, that could be interesting, as the Sheiko training methods has become a hit in this days, and we use it till some years.
monday 7 july
squat raw (% of geard max) 50%x4, 60%x4,
suit straps down and light wraps 80% x2x2s
suit and light wraps 90% x1x2s
benchpress with light (very light) bands (%rawmax) 70%x3x2s, 75%x3x5s
Box squat (%raw max) 70%x5x2s, 75%x4x2s
military press 5s x 6r
dip with weight 5s x 6r
wednsday 1 august
dedlift on blocks (%compmax) 70% x2x4s
benchpress raw 80% x3 x6s
chin up (lat muscles) 5s x 8r
Deadlift (%compmax) raw 70%x3x2s
suit down 80%x3x2s
suit down 85x1x6s
goodmorning with ligth dumbell 5x10
friday 3 august
front squat 70%x2x7s (%rawmax)
raw 50x5, 60%x4, 70%x3
shirt 80% x2x2s
shirt 90% x1x4s
chest muscles 5x10
saturday 4 agust
TEST FOR NEW SQUAT SUIT
the seller send us a 1 size less squat suit, but we have to try it the same, beacuse it’s too late.
so today insted of doing the lighter workout of saturday we test the suit with 95%.
At the same we compare the inzer wraps with the thp, crushing my head against the wall to understand wich to use for the meet.
70% x1 only wraps
80% x2x2 suti down (big difficult to go down under parallel)
95% x1x2s tight wraps, very hard to go down
inclined benchpress 5x5
lat muscles 5x8