Just coming off a meet last Saturday. Went 6 for 9, total was about 1367. My workout log for that meet was here
I felt like I peaked alright strengthwise but technique was off and stupid mistakes cost me my third attempt in each lift- so about 25 kilos on the total. With attention to technique and just trying something new I’ve decided to use the Sheiko style of training for a meet December 5.
Front squats- 225x3x2 sets 275x3x2 sets 300x2 300x1- missed second
Supposed to do 300x2x4 but no go… not sure if I had bad form or weak quads, I kept collapsing at the bottom and having to bear hug the bar back to my upper chest. I’ll try to get a vid next time to see what I’m doing wrong here.
Good mornings- 135x5 185x5 225x5x3 sets
Cooldown: elliptical- 15 minutes
First time sober that I needed the handrails to get up the stairs to my apartment.
Squats - 45x20 135x10 250x5 300x4 350x3x2 set 400x3x6 sets
had been using a slightly wider stance but clearly stronger with a shoulder width stance, will stick with that
Due to work (I’m an accountant) I was really under the gun for the October 15 deadline and didn’t get to update this. The workouts up to now were Sheiko #29. So far I really like this style of training. Although I’ve yet to retest my maxes 80% on the worksets feels much lighter.
I would say the second week was the hardest. I thought there was no way I’d get through the workouts. I was always so sore. I remember one night needing to use the handrails to get up the stairs to my apartment because my legs were so tired. But by the third week it seemed like my body had adjusted to the new volume and I was able to focus alot more on technique and speed in all my sets as opposed to just trying to get through all of the sets in 2.5 to 3 hours.
During this time I was working about 50-60 hours per week so I would say that Sheiko IS DOABLE by drug free lifters as long as you use realistic max numbers and get adequate protein intake and rest
For #37 I reset training maxes to SQ 510/ BP 345/ DL 550 - that’s up about 2% for squat and deadlift and about 5% for the bench. I feel like this should be okay because I left alot on the platform my last meet and the bench sets have been feeling too light (which is often addressed by people following this method of training)
37 - Week 1
10-11-10
Missed this session due to work
10-13-10
DL- 45x20 275x5 330x5x2 sets 385x4x2 sets 415x3x4 sets
Incline- 45x20 135x10 185x4x3 sets 205x4x3 sets
Dips- 25x5x5 sets
Rack pulls- 275x5 330x5x2 sets 385x4x2 sets 440x3x4 sets - had to do these on the minute thought I was gonna DIE!
10-29
Bench- 45x20 135x10 175x5 210x4 245x3x2 280x2x5 sets - felt heavy today
Squats- 45x12 135x3 255x5 305x5 - brought wrong shoes - knees felt so bad I just decided to cut the rest of the sets out
Close grip- 175x6 210x6 225x6x4 sets
moved grip in - used to use thumb distance from smooth- today used index fingers against the smooth part of the bar. IT felt a bit awkward but shortens the distance of the pull.
Friday is always the toughest day. 37 I found was pretty tough. I raised the maxes which in retrospect might not have been the best idea. The last 2 weeks especially were brutal.
Doing a max or called “skills evaluation” next Wednesday will get a video and hopefully increased numbers =)