T Nation

Detailed Sheiko Log

[quote]
Quick question for you…

How are people in Finland training for weightlifting/powerlifting? Is it widely varried like it is here or is their a particular system most people follow. I have been trying to scour the web and find how people in different countires train. I just find it interesting.[/quote]

i am pretty sure there is an article on the westside site about finnish deadlifting…not the elite site.great log keep up the good work

[quote]bad_mo_fo wrote:
When you did the program and increased your bench by 15-20 lbs did you follow the program completely, meaning the prep and the competition phases, or did you do your own peaking program? The reason I ask is when I look around I see a lot of people just doing the prep and then moving on to heavy singles for a few weeks.[/quote]

I actually followed even the competition phase through, but altered it just a little; On week 4-5 I cut pretty much all other work except for some light stuff like reverse hypers to keep my back less stiff (arching :/). On week 6, only took the monday and wednesday workouts and then hit the PR on saturday (one week earlier than in the prog, but due to concentrating only on bench, I was feeling ridiculously hungry).

I have to warn you though, some of my gains were still “beginner gains” resulting from the improved technique and shortened stroke throughout the program; my raw bench compared to yours is a lot weaker, thus taking more QUALITY reps was a good idea for me. The less volume helluva lot more intensity approach might well work better for you.

Oh and the Finnish PL/weightlifting scene? Im afraid it’s not that exotic; no wrestling with polar bears for GPP or anything. World is so boringly homogenous place. Westside is taking over here also, strong man training, metal militia, some old linear stuff a la Coan, east block progs are actually pretty rare, same as with all the western world I guess. You wouldn’t get a cultural shock stepping into a gym here.

PL:ing is just as marginal here as it is elsewhere. There isn’t that many gyms anymore where you could actually witness a squat or a dl sigh (though we have a traditional respect for strength in general; thus all the strongmen, javelin throwers, etc.) :confused:

Good luck with the Sheiko experiment.

Day 5/Week 1

After taking Thursday off I felt like a machine today. I experimented with a little wave loading on the squats.

Would make Jack Reape proud!

Bench Press
205 X 5
245 X 4
295 X 3
335 X 2 X 5 (Easy showed grat restraint!)

Squat - second time this week after not doing them forever so my legs were still sore. But guess what…Some character was curling in the squat rack so I got to sit therre for 15 min and stare at him and get pist off. So, it was a good squt workout.

225 X 5
275 X 5
315 X 3
385 X 3
345 X 3
405 X 3
365 X 3
425 X 4

Intensity higher than what my sheiko numbers said but still very easy. I didn’t do myself justice estimating my squat max that low but o’well…it is probably better to move up slowly.

Day 6 week 1

Pretty easy day just trying to keep the old shoulders healthy…

Barbell Rows - 135 X 5, 225 X 5, 255 X 5,
275 X 5 X 2, 255 X 5

Cable Row 140 X 20 X 3

BNP - 135 X 5, 155 X 5, 185 X 5,
205 X 5 X 2

Rotator Work

Day 1 Week 2

Took Sunday off. Todays workout was great.
I went a little heavier than the workout called for but the weights were flying up. Once again I came nowhere close to failure and maintained perfect form.

Bench Press
205 X 5
245 X 4
295 X 1
335 X 1
375 X 1
385 X 1
395 X 1
375 X 1
335 X 2 X 2
295 X 2 X 3

Squat

225 X 5
315 X 4
365 X 3 X 2
405 X 3 X 5

Bench Again

205 X 5
245 X 4
295 X 2 X 3
335 X 2 X 2

Day 2 Week 2

Took it easy today because tomorrows workout will be tough.

Incline 5 X 5
225
245
265
275
245

Face pull 140 X 8 X 4

Dumbell flye/tricep extension superset
70s 4 X 6

dubmell curls 20 X 15, 25 X 15, 30 X 15

Day 3 week 2

I was supposed to use 355 for my work sets…but fuck it, I used 365 and made all my sets just fine. Good workout! I think I have 365 for 5 in me I know i could have done it atleast 4 times.

Bench

225 X 5
255 X 4
315 X 3 X 2
365 X 2 X 4

Deadlift

225 X 5
315 X 3 X 2
365 X 3
405 X 3 X 3
455 X 2 My grip sucks

Static holds

4 X 315

Took Day 4 off.

Day 5 week2

Bench 225 X 5
245 X 5
295 X 3 X 2
335 X 3 X 7

To damn tired to do anything else and my left trap was acting up a little bit.

Day 6 Week 2

Bench
225 X 5
265 X 5
295 X 5
315 X 4 X 5

rotator work with the poor mans shoulder horn

5s 3 X 50

Rolling extensions
25s X 3 X 50

cable row - focus on scapula

120 X 30 X 3

Pretty good workout 315 felt like speed weight. My shoulders and elbows feel greet after the girl work.

Week 3 Day 1

Bench

205 X 5
245 X 4
295 X 3 X 2
345 X 3 X 5

Squat

225 X 5
314 X 5
365 X 3 X 2
425 X 3 X 5

Bench Again

195 X 5
245 X 5
295 X 5 X 5

Pretty good workout 345 was super light on the bench and 425 was pretty light on the squat as well. My body is starting to adapt to this frequency. 1 day off feels like 3 days off used to.

Week 3 Day 2

Bench

225 X 5
275 X 5
315 X 3 X 4

BB Row

225 X 8
275 X 5
255 X 5
285 X 4
225 X 8

Dumbell Curls/Tricep Extensions
30s X 15 X 4 / 45s X 12

Tricep press down

50 X 50 X 2

Very easy workout. My left elbow has been feeling a little funny so I’m trying to keep it heatlthy.

Week 3 Day 3

Pretty miserable workout. I felt weak but still got it done. Made all my reps no probelm just felt slow. But I guess that is the way it goes when you bench 3 days in a row.

Bench

205 X 8
225 X 6
245 X 5
275 X 4
295 X 3
315 X 3 X 2
345 X 2 X 3
365 X 1
315 X 3 X 2
295 X 4
275 X 6
245 X 8
225 X 10
205 X 12

Deadlift

225 X 5
315 X 3
365 X 3
405 X 1
315 X 3

To damn tired to deadlift. This shit better work!

[quote]bad_mo_fo wrote:
Week 3 Day 3

Pretty miserable workout. I felt weak but still got it done. Made all my reps no probelm just felt slow. But I guess that is the way it goes when you bench 3 days in a row.

Bench

205 X 8
225 X 6
245 X 5
275 X 4
295 X 3
315 X 3 X 2
345 X 2 X 3
365 X 1
315 X 3 X 2
295 X 4
275 X 6
245 X 8
225 X 10
205 X 12

Deadlift

225 X 5
315 X 3
365 X 3
405 X 1
315 X 3

To damn tired to deadlift. This shit better work!
[/quote]

I would not worry as this was the marathon day and a huge amount of volume following two days already of BP this week. By next week the weekly rep count halves and your bar speed will be so fast.

keep it up.

I’m planning to try out this sheiko routine for a little bit before I go onto figure out what I’m doing again. www.zyworld.com/powerlifting/sheikocms-ms1.htm

Hopefully I’ll survive/it’ll work.

[quote]Numani wrote:
bad_mo_fo wrote:
Week 3 Day 3

Pretty miserable workout. I felt weak but still got it done. Made all my reps no probelm just felt slow. But I guess that is the way it goes when you bench 3 days in a row.

Bench

205 X 8
225 X 6
245 X 5
275 X 4
295 X 3
315 X 3 X 2
345 X 2 X 3
365 X 1
315 X 3 X 2
295 X 4
275 X 6
245 X 8
225 X 10
205 X 12

Deadlift

225 X 5
315 X 3
365 X 3
405 X 1
315 X 3

To damn tired to deadlift. This shit better work!

I would not worry as this was the marathon day and a huge amount of volume following two days already of BP this week. By next week the weekly rep count halves and your bar speed will be so fast.

keep it up.

[/quote]

Numani, thanks for the encouragement. You are right on about the marathon. 3 days in a row and then a 86 rep marathon was probably the most exhausting thing I have ever been through working out wise. But after a day off I was like a new man. today workout was right on. My form is really coming together. Every rep is much more smooth than it was when I started.

[quote]Naphta wrote:
I’m planning to try out this sheiko routine for a little bit before I go onto figure out what I’m doing again. www.zyworld.com/powerlifting/sheikocms-ms1.htm

Hopefully I’ll survive/it’ll work.[/quote]

That is the routine that mine is losley based off. However when going with the bench routine I chose, I need to sacrifce a little gains in the squats and the deadlifts if you notice my volume is nowhere near what they are doing on that program for those lifts. But my bench volume and intensity is actually higher. Lucky for me squat gains come real easy and my deadlift can use a little break that is the lift I worked hardest on my last training cycle.

Good luck. I am by no measns near done yet but I am pleased with how this is working. I feel like my groove in all three lifts, especially the bench, is improving every workout. Another positve thing is after doing this for a couple of weeks 1 day off feels like 3 or 4.

Week 3 Day 5

Bench

205 X 5
245 X 4
315 X 3
345 X 1
365 X 1
385 X 1 X 4 Very smooth
315 X 3 X 5 2 sec Pause

Deadlift

225 X 5
315 X 3
405 X 3 X 2
425 X 3 X 3

As you can see I deviated from the plan a little bit today. I just felt great after the day of rest so I uped the intensity a little bit but kept the NBL the same. I figured what the hell I got my back off week coming up at which point I will not deviate from the plan what so ever.

ddid you get the pm I sent you? I just asked you a quick question, don’t know if you can help.

[quote]Naphta wrote:
ddid you get the pm I sent you? I just asked you a quick question, don’t know if you can help.[/quote]

Just sent a reply.

Week 3 Day 6

Bench Press

225 X 5
275 X 2 X 3
315 X 4 X 5

Shoulder prehab