T Nation

Big Dreams & Heavy Weight - Meet Prep


#1

Sup guys. I have an OPA powerlifting meet on May 30th, I'm competing at 74kg, and have began my 11 week prep.

I will be using Sheiko for the prep, running 37-30-32, with the exception of deadlift which will be modified coan philippi. In addition, I am fortunate enough to know a world expert on core training, Ben Lee a student of Dr. Stuart McGill, and I will be using his programming as supplemental work. The remainder of the accessory work was programmed myself.

My starting point going into this meet is a 1480lb total, the goal is simple, 1500+ or bust and worry about going for broke at provincials later in the year.


#2

3/16

Core Training:

  • Plank: 5x10s
  • Bird Dog: 5/4/3/2/1
  • Side Bridge: 5x10s

Sheiko 37 Week 2 Day 1:

  • Squat: worked up to 430lbsx2x6 then 405x3x4
  • Bench: worked up to 285lbsx2x6
  • Accessory: GHRx8x2, Joel Rowx8x2, Weighted Dipsx8x2, Flyesx10x2

3/17

Off Day Training

  • Walking: 20min
  • DB Pressx15x2, Joel Rowx8x2, Lateral/Front/Rear Delt Raisesx10/10/10x1, Leg Pressx20, Bis/Trisx10x2

Core Training

  • Plank 5x10s
  • Bird Dog 5/4/3/2/1
  • Side Bridge 5x10s
  • Note: focused on improving quality of exercises

3/18

Core Training

  • Plank: 5x10s - with mild flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/2/1 - movement quality is better again
  • Side Bridge: 5x10s - with a 5s rest period between sides

Deadlift and Sheiko 37 Week 2 Day 2 Bench

  • Deadlift: 505x2x3, 405x3x5 - beltless, 405 paused at knees
  • Bench: 255x4x5 - worked up to this weight, called for 245 but was easy so bumped the weight
  • Accessory: CGBP 225x5x2, Flyes 35x10x2, Joel Row 35x8x2,KB Single Leg Deadlifts 50x5x3, Goodmornings 135x8x2

#3

3/19

Core Training

  • Plank: 5x10s - with mild flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/2/1 - meh
  • Side Bridge: 5x10s - with a 5s rest period between sides

Off Day Training

  • Walking: 20min
  • DB Pressx15x2, Joel Rowx8x2, Lateral/Front/Rear Delt Raisesx10/10/10x1, Leg Pressx20, Bis/Trisx10x2
  • Glute Training: clamshell, monster walks, lateral shuffle

#4

3/20

Core Training

  • Plank: 5x10s - with mild flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/2/1 - movement quality is better again
  • Side Bridge: 5x10s - with a 5s rest period between sides

Sheiko 37 Week 2 Day 3

  • Squat: worked up to 405x3x6 followed by 405x2x4
  • Bench: pyramid up to 280x2x2, did 290 for the 2nd set, pyramid down
  • Accessory: Dips 45x8x2, Glute Bridge 135x8x2, Flyes 40x10x2, Joel Row 40x8x2, Pulldowns x15x2

#5

Do you notice a difference with the “core” training, and is that just part of warm ups and off days?


#6

Yah I notice residual stiffness throughout the workout and day after and have also experienced more glute activation, might be synergistic. The program is written for 5 days during this block, moving to 6 later.


#7

3/21

Off Day Training

  • Flat Press 60x15x2 ss Pull-ups x10x2
  • DB Shoulder Press 50x12x2 ss Pulldowns x15x2
  • Leg Ext 15x3 ss Leg Curl 10x3
  • Lat Raise ss Front Raise ss Rear Delt Flye 20x10x2
  • Facepull ss Seated Row x15x2
  • Tricep Rope Pushdown ss Ez Bar Curl x10x2
  • Hammer Curl ss Single Arm OH Ext 35x10x2
  • Flyes x15 ss Dips x20

Carbed up yesterday too, 46f/498c/200p, weighed in this morning at 169lbs clothed. Here’s some protein cookie dough I smashed, was so good: http://instagram.com/p/0ghbG7vMdf/


#8

3/23

Sheiko 37 Week 3 Day 1

  • Squat: worked up to 430x3x5 then 375x5x5
  • Bench: worked up to 280x3x5
  • Accessory: GHR 25x8x3, Dips 45x8x3, Flyes ss Joel Row 40x8x3

Notes

  • squats felt good today, flew through the 5x5 after
  • bench felt heavier than it should of, I think it was because my legs were so shot at this point
  • mentally I was out of it at the gym

#9

3/24

Core Training

  • Plank: 5x10s - full flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/2/2
  • Side Bridge: 5x10s - with a 5s rest period between sides

Off Day Training

  • Stairmaster: 10min
  • Flat DB Pressx15x2, Joel Rowx8x2, Arnold Press 40x12x2 ss Rear Delt Flyes 25x10x2, Leg Extensions x20, Hammer Curl 40x15/50x6 ss Rope Pulldown x10x2, Row Machine x20
  • Glute Training: clamshell, monster walks, lateral shuffle
  • Sauna: 15min

#10

3/25

Core Training

  • Plank: 5x10s - full flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/3/2
  • Side Bridge: 5x10s - with a 5s rest period between sides

Sheiko 37 Week 3 Day 2 Bench + Deadlift

  • Deadlift: 545x3x3, 445x3x4 paused at knee
  • Bench: pyramid up to 285x2+295x2, pyramid down was done CGBP 265x3x2 250x4x4…
  • Accessory: Flyes 40x8x3 ss Joel Row 40x8x3, Good Mornings 135x8x3

Notes

  • didn’t get into this workout until bench started, but 295 moved very well
  • did 20+ sets on bench in total today

#11

3/26

Core Training

  • Plank: 6x10s - full flexor torque and 5s rest periods
  • Bird Dog: 5/4/3/3/3
  • Side Bridge: 6x10s - with a 5s rest period between sides

Off Day Training

  • Stairmaster: 10min
  • Flat DB Press 55x15x2, Joel Row 40x8x2, Arnold Press 40x15x2 ss Rear Delt Flyes 25x10x2, Leg Extensions x20x2, Hammer Curl 45x15 ss Straight Bar Tricep Ext x15
  • Glute Training: clamshell, monster walks, lateral shuffle
  • Sauna: 15min

Notes

  • increasing volume on the core exercises, next phase starts next week
  • three days in a row of hockey, hopefully my body can handle this still aha

#12

3/30

Core Training

  • Ant Pallof
  • Post Pallof
  • Suitcase Hold
  • Tors. Pallof

Sheiko 37 Week 4 Day 1

  • Squat: worked up to 430x3x2, 455x2x3, 425x2x4
  • Bench: worked up to 280x3x5
  • Accessory: CGBP 250x6x4x4, GHR 25x8x4, Flyes 40x8x4, Dips 45x8x4, Joel Row 40x8x4

Notes

  • last Friday was a long day, started at 6am was in bed by 2am and played in a charity hockey game and drank a lot of beer
  • today was pretty meh, still recovering from last week, squats and bench were slow

#13

3/31

Core Training

  • Ant. Pallof: 3x5 10s
  • Suitcase Hold: 3x5 10s
  • Post. Pallof: 3x4 10s
  • Tors. Pallof: 3x4 10s

Off Day Training

  • Incline Walking: 20min
  • Inc DB Press 50x15x2 ss WG Pullups x10x2, Joel Row 45x8x2, Arnold Press 45x10x2 ss UH Pulldowns x15x2
  • Random: rows, facepulls, bis and tris
  • Glute Training: clamshell, lateral shuffle, monster walk
  • Sauna: 15min

#14

4/1

Core Training

  • Ant. Pallof 10sx3x5
  • Suitcase Hold 10sx3x5
  • Post. Pallof 10sx3x5
  • Tors. Pallof 10sx3x5
  • 5s between reps and 5s between sides

Sheiko 37 Week 4 Day 2 Bench + Deadlifts

  • Deadlift: 570x3x3, 475x3x3 paused at knee
  • Bench: 245x3x2, 280x3x2, 300x2, 305x2, 310x2, 265x4x4
  • Accessory: CGBP 250x4x4, Single Leg Deadlifts 35 KB per hand x5x3 per leg, Flyes 40x8x4 ss Joel Row 40x8x4

Notes

  • BW was 168.8
  • Deadlifts felt ok, but I need to get tighter

#15

4/2

Core Training

  • Ant. Pallof 27.5 10sx3x5
  • Suitcase Hold 45 10sx3x5
  • Post. Pallof 17.5 10sx3x5
  • Tors. Pallof 17.5 10sx3x5
  • 5s between rest reps and 5s between sides

Off Day Training

  • Flat DB Press 50x15x2
  • Hammer Grip Pullups x10x2
  • Arnold Press 45x12x2 ss WG Pulldowns x12x2
  • Lat Delt ss Front Delt ss Rear Delt x10x2
  • Cable Bis ss Tris x15x2
  • Sauna: 15min

Notes

  • BW was 167.2 because I had only eaten one meal
  • the core training takes 20+min even when done as a circuit, very exhausting

#16

4/4

Sheiko 37 Week 4 Day 3

  • Squats: worked up to 430x3x6
  • Bench: worked up to 255x5x5
  • Accessory: CGBP 225x5x5, delts, upper back

Set 3/6

Notes

  • went home Thurs/Fri for easter weekend, diet was off and went out drinking with the boys last night and only got 5 hours of sleep so I was actually pleased with how this workout went accounting for that
  • was scared I’d weigh in heavy but actually weighed in at 167, also only had a protein shake all day so maybe why
  • leanest I’ve ever been
  • skipped core training, whoops

#17

4/6

Core Training

  • Ant. Pallof 27.5 10sx3x4
  • Suitcase Hold 45 10sx3x4
  • Post. Pallof 17.5 10sx3x4
  • Tors. Pallof 17.5 10sx3x4
  • 5s between rest reps and 5s between sides

Sheiko 30 Week 1 Day 1

  • Bench: 290x3x5
  • Squat: 430x3x5, 405x3x5
  • GGBP: 250x4x5
  • Accessory: Dips 45x8x4, GHR 25x8x4, Flyes 45x8x4

Notes

  • today was rough, still hurting from Markus Schulz on Saturday, cut a set on core and really had to grind the squats out

4/7

Core Training

  • Ant. Pallof 32.5 10sx3x5
  • Suitcase Hold 50 10sx3x5
  • Post. Pallof 22.5 10sx3x5
  • Tors. Pallof 22.5 10sx3x5
  • 5s between rest reps and 5s between sides

Off Day Training

  • DB Press 60x15x2 (0-3-0-1 tempo) ss Wide Grip Pullups x10x2
  • Arnold Press 45x12x2 ss Joel Row 40x10x2
  • Lat/Front/Rear Delt 20x10x1
  • Bis/Tris
  • Wide Grip Seated Row x10x2
  • Glute Training: clamshell, monster walk, lateral shuffle
  • Sauna: 15min

#18

4/8

Core Training

  • Ant. Pallof 32.5 10sx3x5
  • Suitcase Hold 50 10sx3x5
  • Post. Pallof 22.5 10sx3x5
  • Tors. Pallof 22.5 10sx3x5
  • 5s between rest reps and 5s between sides

Sheiko 30 Week 1 Day 2 Bench + Deadlifts

  • Deadlift: 605x2x2, 585x2, 515x3x3
  • Bench: 285x3, 290x3, 305x2x3, 290x3
  • Accessory: Single Leg KB Deadlifts 40x5x4, Flyes 45x8x4, Dips 45x8x4, Good Mornings 135x8x2

#19

4/9

Core Training

  • Ant. Pallof 37.5 10sx3x5
  • Suitcase Hold 50 10sx3x5
  • Post. Pallof 25.0 10sx3x5
  • Tors. Pallof 22.5 10sx3x5
  • 5s between rest reps and 5s between sides

Off Day Training

  • Incline DB Press 50x15x2 (0-3-0-1)
  • T-Bar Row 2platesx15x2
  • Arnold Press 50x10x2 ss Seated Row x15x2
  • WG Pulldowns x15x2 ss Lateral Raises x10x2
  • Bis and Tris
  • Glutes: clamshell, monster walk, lateral shuffle
  • Sauna: 15min

Notes

  • upped the weight on some core stuff the last couple sessions, exercises switch again next week

4/10

Core Training

  • Ant Pallof 32.5 x3x10sx5
  • Suitcase Hold 50 x3x10sx5

Sheiko 30 Week 1 Day 3

  • Squat: 375x3x2, 435x3x5, 365x4x4
  • Bench: 290x2x5
  • Accessory: CGBP 250x4x5, GHR 25x8x4, Dips 45x8x4 ss Flyes 45x8x4, Seated Row x15x2

Notes

  • squats were brutal today
  • had an exam so I went to the gym late and rushed it a bit
  • BW 167lbs

Second set of deadlift from Wednesday