After following Jack Reape and some others journals here on T-Nation for a while I have decided to post my training journal as well . My training cycles for the next 8 months or so will be geared around competing in the usapl Collegiate nationals around april 2008 , with one tune up/tester meet coming up here in about 6-7 weeks .
At this time I am currently following a modified sheiko template and will continue to do so unless progress stops . My current contest bests in lbs are squat 572 , bench 303, deadlift 583 these were at last years Collegiate’s . I am gunning for a 1700 total at this years Collegiate’s .
I am going to start with the beginging of my current training cycle and carry on from here . Also I will be competeting in either the 242 or 275lbs weight class . Uncertian at this time but current BW is at 255ish give or take .
9/7
Squat
5/1/225
4/1//255
3/2/295
3/2/340
2/3/360
Bench
5/1/145
4/2/175
3/2/205
2/6/235
dips
6/5
Squat
5/1/235
5/1/275
4/4/320
T bar rows
10/5/3 plates
seated good morning
5/5/135
9/11
Bench
5/1/155
4/1/190
3/2/225
2/2/250
shirt on
1/3/285
1/1/315
How are you finiding Sheiko? any pains anywhere…??? I’m doing my second sheiko cycle and my IT bands are REALLY acting up already. And I’m only a week in.
Hanley , I really enjoy the sheiko templates , other than the fact that all my workouts are 3 hours + . In terms of pains during my first cycle I could hardly walk for the first week and that was doing the beginer program,but after about 10 weeks of sheiko style lifting I have found myself adapting rather well and as long as I get enough rest Iam fine . But that is not to say that I still am not tight alot of the time . I would just say ,remember that a foam roller is a great freind to have .
Today my Bicep tendons were killing me from the heavy squat work on sunday . But after some good warm ups , advil , and alot of horse linament I made it throughto days workout .
Bench
5/1/155
4/1/190
3/2/225
tendons were on fire at this point so Ibrought out the 2 board .
2 board
3/5/250
Squat ( cambered bar to save the biceps)
5/1/225
5/1/255
5,8,3,6,2,7,4/315
Close grip bench
5/1/160
5/1/185
5/3/205
5/2/225
flies 10/5
leg press
5/5/5plates
Cambered bar gm
5/5/185
Heavy side bends
10/2/110
ab bridge
2/20sec
Weighted pause crunch
10/2/45 (5sec pause with each rep)
Light bicep work to help tendons feel good for thursday.
Thats awesome man! What college are you competing out of?
My buddy and I are lifting out of the Culinary Institute of America for USAPL. I think he’s going to for a 2100 total this year. Maybe it was 2000, but I’m gona push his ass for 2100.
My bud Lawrence Acosta, took first at USAPL nationals last year at 275. He’s a fucking beast and I love the guy.
This will be my first year at Nationals… just started to seriously train about a year or two ago.
I’m aiming for a 1800 total this year @ 220. I’m praying that I hit a hell of a lot more, but we’ll see what happenes. I have a feeling that I am under estimating my bench, but we’ll see. I am hitting a 450 press clean, so I am conservitavely thinking 500lbs. for nationals. But I have 8 months to bring it up, so 600lbs. is going to be the goal.
I hit a 500lbs. squat last week without the wraps, so I’m gona aim for a 525lbs.+ next week. And I my deadlift is about a 515 at the moment.
I am gona aim for 600lbs.+ for all the lower body lifts… and bust my ass for more.
More power to ya brother and anything ya need give me a shout.
Im lifting out of LSU .What type of gear are ou using right now ? I used some hand me downs at nationals last year ( they did not fit the best) and will be using them for my meet in november . But will be looking to get some new suits for nationals.
Good luck in your training as well .
[quote]NATOR wrote:
Im lifting out of LSU .What type of gear are ou using right now ? I used some hand me downs at nationals last year ( they did not fit the best) and will be using them for my meet in november . But will be looking to get some new suits for nationals.
Good luck in your training as well . [/quote]
No I will not be coming to the longhorn . From what I heard about it last year it was a great meet . But my money situation only allows me to travel to one meet this year, and that will be nationals .
[quote]NATOR wrote:
No I will not be coming to the longhorn . From what I heard about it last year it was a great meet . But my money situation only allows me to travel to one meet this year, and that will be nationals .[/quote]
Yeah, Kim normally puts on a good meet. Where are the nationals this year? – I know we had them in Killeen this past year. Best of luck to ya…
Bench
5/1/155
4/1/190
3/2/225
(shirt on ) Got a new hand me down tonight it is a little loser and helped my bicep tendons a good bit .
3/1/275
3/2/295
3/1/305
3/2/315
Bicep tendons still hurting alot and the pain has started to move into my elbow tendons as well . I am just hoping I can hold this off untill after my November meet .
Bench
5/1/155
4/1/190
3/2/225
shirt on
2B 2/2/250
1/3/295
Shirt off
3/2/185
Deadlift
5/2/225
3/1/315
3/1/365
3/2/405
suit on straps down
2/2/470
1/2/525
Bro if you’re not already, get ice on that elbow at every opportunity.
And keep your arm strapped or in elbow sleeves if possible.
Also, don’t neglect bicep work. My eblows started to act up after 3 months of no direct bicep work (we’re powerlifters, we don’t need it right??) but anyway it was a big mistake. Once I started working with some dumbbells and even some cable work they started to feel better MUCH quicker.
Numbers are looking real good so far too. Keep it up!!