|
Post by Ryan on Jul 24, 2013 15:09:48 GMT -5
Sheiko Competition phase (Wk3, Day2)
*weight x reps x sets*
Bench:
135x5x1 155x3x1 190x3x2 225x3x2 315x2x2 <-- this was a PR for me. Didn't pause, and this actually wasn't part of the workout at all, but I threw it in there just to see what would happen. 250x3x6
Deadlift:
135x5x1 280x3x1 340x3x1 405x2x2 455x2x5
|
|
|
Post by Ryan on Jul 26, 2013 21:11:56 GMT -5
Sheiko Competition Phase (Wk3, Day 3) *weight x reps x sets*
Squat:
135x5x1 250x3x1 300x3x1 350x3x2 405x2x2 425x1x2 <-- Had energy left so made the second set a double instead of single
Bench:
135x5x1 155x3x1 190x3x1 225x3x2 250x2x5 275x2x2 <-- this was not part of the program, but I had energy left so I did this; rep#2 of both sets paused.
|
|
|
Post by Ryan on Aug 1, 2013 9:23:43 GMT -5
(from yesterday)
Sheiko Competition Phase (Wk4, Day2)
*weight x reps x sets*
Bench-
135x5x1 155x3x1 190x3x2 225x2x2 250x2x4
Deadlift-
135x5x1 280x3x1 340x2x2 405x2x2 420x2x4
All in all, very easy session. This Sheiko program is clearly ratcheting down toward the finish which is fine because I wanted a chance to do a test day/mock meet prior to my upcoming meet in Sept.
|
|
|
Post by osu122975 on Aug 1, 2013 18:10:41 GMT -5
Man - that is a LOT of volume at a higher percentage. 65-72.5% on average for worksets over the course of the cycle?
I hope the program benefits you well. That's a lot of hard work.
|
|
|
Post by Ryan on Aug 1, 2013 20:49:53 GMT -5
Man - that is a LOT of volume at a higher percentage. 65-72.5% on average for worksets over the course of the cycle? I hope the program benefits you well. That's a lot of hard work. Thanks for reading my log. This program has actually already benefited me. I can feel my conditioning getting better and as always seems the case for me in powerlifting,I learn something about myself. That in itself makes me stronger mentally and usually physically. Now all that philosophical crap aside, I guess we'll have to wait until my meet next month to see just what Sheikos done for me strength wise. Lol.
|
|
|
Post by Ryan on Aug 2, 2013 20:57:10 GMT -5
Sheiko Competition phase (Wk4, day3)
*weight x reps x sets*
Squat-
135x5x1 250x3x1 300x3x1 350x3x2 375x2x4
Bench-
135x5x1 155x3x1 190x3x1 225x3x2 250x2x2 275x2x2 <-- paused rep#2 on both sets for 2 count.
Looking forward to an easy next week finishing up this program, and then testing my maxes the following week to see where I'm at for the meet.
|
|
|
Post by Ryan on Aug 6, 2013 8:15:54 GMT -5
Sheiko Competition Phase (Wk5, Day1)
*weights x reps x sets*
Deadlift:
135x5x1 280x3x1 350x3x2 405x2x3
Bench:
135x5x1 155x3x1 225x3x2 250x2x2 280x1x2 <-- did the first set with a 3 second pause, and opted to do no pause on the second set and just do three solid reps instead of the prescribed single.
Well, that's about it. One more training day left in this Sheiko program and then it's time to test out what if any strength gains I've made in the last nine weeks. I have a hard time believing that I've made any noticeable gains in such a short period of time, but we'll find out next week!
|
|
|
Post by Ryan on Aug 7, 2013 15:06:11 GMT -5
Sheiko Final Day!
Well this was it for the regimen. Nine weeks of craziness culminating in a pretty pedestrian, short session.
This was a good experience for me (as are most things for me in PLing), but I won't rush back to a Sheiko program in the near future simply because it's too time consuming.
I did like that it seemed to improve my conditioning (was able to tell that by 2 or 3 weeks in) but I did NOT like how little time is spent training above 80%. I am one of those people who needs to train in higher % ranges @ lower reps and with plenty of rest, and this program was the exact opposite of all that, but again; it was a positive experience overall.
Anyway, here's what today's last and final session looked like:
*weight x reps x sets*
Squat:
135x5x1 250x3x1 300x3x2 <-- actually made this set 315x3x2 just because it's easier to load on the bar 350x2x3 <-- decided to do all reps here with a 2second pause.
Bench:
135x5x1 155x3x1 225x3x2 275x2x3 <-- This was only supposed to be @220lbs, but I had lots of energy left and am tired of playing around with light weights. I paused all reps here for 2 count as well.
Planning to do some low intensity cardio over the next few days and then on Monday do a ME test day for Squat and Bench to see where I'm at for the WNPF Nationals meet coming up in Sept.
|
|
|
Post by Ryan on Aug 13, 2013 14:25:37 GMT -5
Coan Bench pgm (Wk1, heavy day)
*weight x reps x sets*
W/U: 135x5x1 185x5x1 300x2x1
Work: 225x10x2
CG's: 200x10x2
Incline: 185x10x2
|
|
|
Post by buckeye2010 on Aug 13, 2013 20:32:07 GMT -5
Great job Ryan.I took some time off and am just getting back.
|
|
|
Post by Ryan on Aug 14, 2013 6:52:11 GMT -5
Great job Ryan.I took some time off and am just getting back. thank you. And welcome back.
|
|
|
Post by Ryan on Aug 15, 2013 12:45:45 GMT -5
About 3wks out from WNPF Nationals and so with my Sheiko program complete, I just wanted to get in the gym today and do some deads.
I wanted to go in a % range that would activate my CNS to a degree but not kill me physically so here's what I did:
(as always, weight x reps x sets)
W/U's: 135x5x1 225x3x1 315x2x1 405x1
Work: 500x3x5
Mission accomplished. Actually, this was tougher on my CNS than it was on me physically (I was getting that little bit of shakiness after about 3 sets), but at no point did the weight feel legitimately heavy.
However, knowing that just doing a handful of triples in the 85% range can really zap my CNS tells me I still have A LOT of work to do, and probably need to train more in the 85-90% range than I have been recently.
|
|
|
Post by Ryan on Aug 20, 2013 8:00:05 GMT -5
Coan Bench (Wk2, primary day)
*weight x reps x sets*
W/U: 135x5x1 185x5x1
Bench: 225x10x2
CG: 195x10x2
Incline: 185x10x2
|
|
|
Post by osu122975 on Aug 20, 2013 10:30:02 GMT -5
I'm getting ready to start a similar workout - prepping for a bench meet in October. Never done a meet prep like it so I'm interested to see what happens. Good luck w/ Coan's.
|
|
|
Post by Ryan on Aug 20, 2013 11:42:57 GMT -5
I'm getting ready to start a similar workout - prepping for a bench meet in October. Never done a meet prep like it so I'm interested to see what happens. Good luck w/ Coan's. Good luck with the bench meet. Let me know how it goes and feel free to check back here to see any progress (or lack thereof) I've made.
|
|
|
Post by buckeye2010 on Aug 20, 2013 20:59:35 GMT -5
I will be watching how you do with the routine you are using.Might just try it myself.
|
|
|
Post by Ryan on Aug 22, 2013 13:57:53 GMT -5
Just 2.5wks out from the meet and had a day to play around in the gym, so I decided to do a ME/test for bench to see how I've progressed over the last 10wks or so.
W/U: 135x5 185x5 225x3 275x1
Work: 320x1 w/full pause (good lift) 325x1 w/full pause (good lift, PR and with a slightly longer pause than prior single) 330x1 w/full pause (got it off my chest but stalled about halfway up. Took a slightly longer pause here, not sure why).
All in all, this was a good day for a couple of reasons. First, it gives me a baseline for what I can expect from myself at the meet no matter whether these are the types of judges to pin you to your chest, or let you practically touch and go. Second, this is a 5lb strength gain from 8 wks ago and a 15lb jump from the last meet itself.
My bench opener is slated to be 300 for the meet, and I then plan to go to 320 for my second, but I'm wondering if I should just open heavier to close the gap between attempts a little bit.
Anyone have any thoughts on this??
|
|
|
Post by osu122975 on Aug 22, 2013 14:26:16 GMT -5
I start at 90% of current max. Second attempt is a "feel" rep to see how high I want to go on my third attempt.
|
|
|
Post by Ryan on Aug 23, 2013 14:37:02 GMT -5
I had nothing planned for today at the gym, so it was cardio and abs or not go. As usual, I didn't choose the latter, but decided to push cardio to tomorrow and do some abs today after a little OHP work and some triceps stuff.
OHP:
135x8 155x5 165x4 135x6 135x5
BB front raises w/snatch grip: bar x 10 65 x 8 75 x 6
Triceps:
Behind-head cambered-bar presses:
*all using the fixed weight bars*
80 x 10 90 x 6 100 x 4
Abs:
Roman chair-
2 sets of 15 straight-leg, slow descent
Standing pull-overs-
2 sets of moderate weight, both to 10 reps
|
|
|
Post by Ryan on Aug 26, 2013 13:41:53 GMT -5
13 days out from WNPF Nationals in Bordentown, NJ
Today, I just wanted to get into the gym and do some dead assistance work, but kept things pretty light and quick, no belt.
Deficit Deads (off a 45plate):
W/U: 135x5 225x5 315x2 415x1
Work: 455x3x3
Stiff-leg deads: 315x5x3
Like I said, very light and easy focusing on speed and staying tight.
Plan to do some light, steady-state cardio a couple of times this week and then do a walk-through of my openers this coming Saturday. At that point, I'll shut it down until the meet.
|
|
|
Post by Ryan on Aug 31, 2013 12:32:26 GMT -5
Hit my openers today as follows:
SQ- (w/u) 135x5 225x3 315x1 365x1
Opener: 470
BN- (w/u) 135x5 225x3 275x1
Opener: 300
DL- (w/u) 135x5 225x3 365x1
Opener: 530
|
|
|
Post by buckeye2010 on Sept 2, 2013 9:39:30 GMT -5
Great job and GOOD LUCK on the competition. I am sure you will do fine.
|
|
|
Post by Ryan on Sept 9, 2013 7:53:50 GMT -5
WNPF Nationals results and my personal recap
Considering that this meet came just 12 weeks after my last meet and therefore only gave me roughly 9-10wks of good training in between, I really didn't expect too many improvements. Well, I didn't expect any that would bare out in the numbers anyway, and in the end, things played out mostly the way I thought they would.
Here's how things went yesterday:
SQ- Opener: 470 2nd: 500 3rd: 510 (miss)
BN- Opener: 300 2nd: 310 3rd: 315 (miss)
*The bench continues to be the bane of my existence. I have pause benched 320 MULTIPLE times in the gym -legit pause- but still can't even get 315 at a meet, even after an EASY 310.
DL- Opener: 530 2nd: 560 3rd: 570 <-- a meet PR, but still 30-40lbs below my overall capability.
Total: 1380 <-- meet PR by 10 lbs from the meet in June.
I finished 1st among 198s and won best overall lifter which qualified me for worlds in Novemeber, so I'm happy with results on the competition side of things. However, in terms of personal goals, I still have PLENTY of work to do and am not totally satisfied with my performance. I feel that I need to be less tentative in my squat descent to take better advantage of connective tissue rebound to help me get out of the hole quicker, and I need desperately to get better at the bench. On the positive side, I left at least 10 possibly 20 lbs on the DL platform yesterday, so my overall goal of totaling 1400 this calendar year is still very much a possibility.
I'll upload meet vids to youtube within the next couple of days (see my profile for youtube channel link).
-Ryan
|
|
|
Post by Rosario-546 on Sept 9, 2013 10:11:02 GMT -5
nice work!
|
|
|
Post by Ryan on Sept 9, 2013 10:22:19 GMT -5
Thanks! Work in progress, but at least things are mostly going in the right direction.
|
|