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The Sheiko, My Powerlifting Journal

F

fallingeggs

New member
I have been bouncing around for a little while to post up my workouts for lifting, but sense oso0690 started the Westside training I thought it would be nice to see another powerlifting routine ran next to it.

Short history and stats:
Age: 21
Weight: 180 pounds
Height: 6’0

I have been lifting continually for about a year and a half. I started off running the 3x5 then moved into the 5x5 and made some pretty good gains. About a year ago I started to workout with the powerlifting team here at the University of Texas which has two national certified IPF judges who helped get my form nailed down. I have been spending the last year working on getting ready to run this high volume Russian workout and it is finally time. Most of the members of the team have run the Sheiko and everyone has made amazing results. We have won the team points cup, two lifters win at the North American Regional Powerlifting Championships and one of them just place third at Mens Nationals (Open, 165lbs).

Lifts:
Bench 1RM: 215, this was about 6 months ago with a shirt that was so lose it was like doing it raw.
Squat 1RM: 335, again 6 months ago.
Deadlift 1RM: 335, again 6 months ago and I pulled 365 at the end of a workout last week so it has obviously gone up.

I train bench raw and suit bottoms + knee wraps + belt on squat and suit bottoms + belt for deadlifts.

Diet:
Right now I am not paying to close attention to the diet, but in the next few weeks I will start to dial it in better; going to aim for a fairly clean 4000 – 4500 calories with plenty of protein. My only vice is drinking a few times a week, it is college… come on.

Will clarify anything as questions come up and I am going to quickly backlog the last week.
 
Monday, 7-9

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 5 / 80% / 280

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell press
10 x 5 / 30

This program is based on % of the last 1RM although because my last ones were so long ago i just guessed, and for this i put in 350 for squat, 250 for bench and 375 for deadlift. I am planing on going to a meet August 18 so I will know my actually maxes then.

After the main workouts I always do either abs, chest or pull-ups. The chest (which for now is a dumbbell press) and pull-ups are done light and are only there for over all arm strength, strenght of the tendons and rotator cuff.
 
Wednesday, 7 - 11

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 3 / 75% / 280
2 x 2 / 80% / 300

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
3 x 2 / 80% / 185
6 x 1 / 70% / 160
8 x 1 / 60% / 140
10 x 1 / 50% / 115

Abs
10 x 3

Pull-ups
10 x 3 / setting 8
 
Friday, 7 - 13

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 195
4 x 2 / 65% / 230
4 x 4 / 75% / 265

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 45% / 105
4 x 2 / 55% / 130
3 x 2 / 65% / 150
3 x 5 / 75% / 175

Chest, dumbbell bench
10 x 5 / 30

Abs
10 x 3
 
Monday. 7 - 16

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
2 x 5 / 80% / 280

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 3 / 70% / 160
3 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell bench
10 x 5 / 35
 
Wednesday, 7 -8

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 75% / 175
3 x 2 / 80% / 185
2 x 2 / 85% / 195
3 x 2 / 85% / 185
4 x 1 / 70% / 160
6 x 1 / 60% / 140
8 x 1 / 50% / 115

Stiff-Leg Deadlift
5 x 5 / 135

Abs
10 x 3

Pull-ups
10 x 3, setting 8

Finally all up to date. Get to have some fun deadlifts tomorrow.
 
wanted to say that i do a good warm up before all the squats and deads... I do not start off at 50% or 60%. The bench is low enough to where the bar only and the set at 50% is a good warm up.

on deads i only use the suit and belt on the top set and for squat i will put on the belt for the second to top jump (70%) and then belt + knee wraps + suit bottoms for the top sets (80%+).
 
carlsuen said:
could u pls kindly provide a link to ur sheiko readup? i'm interested to learn more about it... thx!
Click to expand...

i do not have a link because it is just emailed to me by one of the guys that i lift with (the one that got 3rd at men's nationals). if you give me your email i will gladly send you the excel files. the one problem is that it changes month to month and i only have the prep month plus the first month, although i will be posting the next few months on here.
 
i remember reading about this program on a powerlifting forum. the guy that did this (already being a powerlifter with a huge ass bench anyway) gained 40lbs on his bench. definitely a great program
 
Friday, 7-20

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 185
4 x 1 / 60% / 220
3 x 2 / 70% / 265
3 x 5 / 80% / 300

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 1 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell bench press
10 x 5 / 35
 
Saturday, 7 - 21

Went in today to try on the bench shirt i will be using at an up coming meet... only put on 225, but it flew up. I bet i could have done 260. Pretty happy with the improvement seeing as how only 6 months ago i could not even get 225 off my chest.

Really looking forward to the August 18th meet.
 
Monday, 7 - 23

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
3 x 5 / 80% / 280

My coach kept telling me to sit back more, so I did... and i fell backwards on the first rep of my last set. Good thing it was slow and he caught me. I got re-set and finished it out the set with no more problems.

Boy will I be happy to get my squat shoes. These tennis shoes I am using now are getting more and more unstable as the weight goes up.

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
5 x 3 / 80% / 185

Chest, dumbbell bench press
10 x 5 / 35

Abs
10 x 3
 
Wednesday, 7 - 25

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 190
4 x 2 / 60% / 225
3 x 2 / 70% / 265
3 x 2 / 80% / 300
3 x 3 / 75% / 280

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
4 x 1 / 75% / 175
6 x 1 / 65% / 150

Abs
10 x 3

Pull Ups
10 x 3 / 10
 
Friday, 7 -27

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 195
5 x 1 / 65% / 230
4 x 4 / 75% / 265

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 135
4 x 2 / 65% / 150
4 x 4 / 75% / 175

Chest, dumbbell bench press
10 x 5 / 35

Abs
10 x 3

I seemed to have hurt my left upper calf during the other squat workout. I think it is from the wraps pinching the hell out of it as I go down into the hole. Feels like something beat it with a hammer. It does not really affect my lifting, but it is sure annoying.
 
Saturday, 7 - 28

Barbell Rows
5 x 1 / 115
5 x 3 / 135
3 x 1 / 145
3 x 1 / 155
3 x 1 / 165

Shrugs
10 x 2 / 225
10 x 2 / 245

Dumbbell Shoulder Press
10 x 3 / 35
 
Friday, 7 - 30

Squat, (reps x sets / % / weight in pounds
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
3 x 2 / 80% / 280
2 x 4 / 85% / 300

These went up like nothing :-)

Bench, (reps x sets / % / weight in pounds
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 175

Abs
10 x 3

Chest, Dumbbell Bench Press
10 x 3 / 35
 
Wednesday, 8 - 1

Bench, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 75% / 175
2 x 2 / 80% / 185
1 x 3 / 87% / 200
2 x 2 / 80% / 185
3 x 2 / 75% / 175
6 x 1 / 65% / 150
8 x 1 / 55% / 130
10 x 1 / 45% / 105

Stiff-Leg Deadlift
5 x 5 / 135
 
Friday, 8 - 3

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 195
4 x 2 / 60% / 230
3 x 2 / 70% / 265
2 x 5 / 85% / 300

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
3 x 5 / 80% / 185

Chest, dumbbell bench press
10 x 3 / 35

Abs
10 x 3
 
Monday, 8 - 7

Squat, (reps x sets / % / weight in pounds)
3 x 1 / 50% / 175
3 x 1 / 60% / 230
3 x 2 / 70% / 245
2 x 2 / 80% / 280
1 x 3 / 90% / 320

the 90% was with straps up because i am tapering for my meet on august 18th and working on getting use to the full suit. My suit is about an inch to small in the straps so it is messing with my form a bit, but i still nailed depth and it went up like nothing.

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 45% / 105
4 x 2 / 55% / 130
3 x 2 / 65% / 150
3 x 5 / 75% / 175

Rows
5 x 5 / 135

Abs
10 x 3
 
Wednesday, 8 - 8

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
3 x 1 / 60% / 140
3 x 1 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
1 x 3 / 90% / 225

Last set was with a shirt. I touched too low on the first two singles, but I nailed it on the last one. All three went up easier then 160. Thinking I will open with 225, then jump to 250 then depending on how that goes, try 275

Stiff-Leg
5 x 3 / 135
3 x 3 / 140

Shrugs
10 x 3 / 225

Abs
10 x 3

Chest, dumbbell bench press
10 x 3 / 40
 
Friday, 8 - 10

Deadlift, (reps x sets / % / weight in pounds)
3 x 1 / 50% / 175
3 x 1 / 60% / 230
3 x 2 / 75% / 265
2 x 2 / 80% / 280
1 x 3 / 90% / 320

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell bench press
10 x 3 / 40
 
Monday, 8 - 13

Deadlift
5 x 1 / 50% / 175
4 x 2 / 55% / 195
3 x 2 / 65% / 230
2 x 4 / 75% / 265 --> full gear

Bench
5 x 2 / 50% / 115
4 x 2 / 60% / 140
3 x 5 / 70% / 160

Abs
10 x 3

Only 5 more days till my meet. Going to open at about 330 for both deadlift and squat and 225 for bench. hopefully I will finish at about 380 squat, 400 for dead and a 265 bench. going to try and get a video camera so i can post up the lifts when i get back.

Coming in Wednesday to do some 75% work on squat with full gear and another real light bench and that will be it.
 
Went to my first powerlifting comp up in north houston today. My coach and I really had no idea where about my maxes where, so we started off low and did big jumps.

Squat --> 320, 340, 365
Bench --> 226, 250, 270
Dead --> 330, 360, 380

Total --> 1015

I killed each lift, even the 3rd attempts. Even the refs where bitching about the weight being too low. It looks like I could have gone 400/300/430 by looking at the speed of the last lifts.

The last time i tested (around 6 months i guess) i hit 335/210/335 which went up much slower then today did.

Going to go to the college cup in november and hopefully I will then be able to find my true maxes.
 
Monday, 8 - 28

Finally, I am back in the gym doing full workouts.

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
3 x 5 / 305

Bench
5 x 1 / 120
4 x 2 / 140
3 x 2 / 170
3 x 5 / 195

Dips
10 x 3

Abs
10 x 3
 
Wednesday, 8 - 29

Deadlift
5 x 1 / 200
4 x 2 / 240
3 x 2 / 280
2 x 5 / 320

Bench
6 x 1 / 120
5 x 1 / 145
4 x 2 / 175
3 x 2 / 195
2 x 2 / 205
3 x 2 / 195
6 x 1 / 170
8 x 1 / 145
10 x 1 / 120

The hardest part about this workout are the damn sets of 6, 8, and 10 reps.
Abs
10 x 3
 
fallingeggs said:
Wednesday, 8 - 29
The hardest part about this workout are the damn sets of 6, 8, and 10 reps.
Click to expand...

I've experienced that also. They take me back to my bodybuilding days and I start thinking big muscles, I'm going to get really big muscles. Visualization is the key. :artist:
 
Friday, 8 - 31

Squat
5 x 1 / 210
4 x 2 / 250
4 x 2 / 285

Bench
5 x 1 / 110
4 x 2 / 135
3 x 2 / 160
3 x 5 / 180

Saturday, 9 - 1

Deadlift with 35s
3 x 1 / 200
3 x 2 / 240
2 x 4 / 260

Incline
3 x 6 / 125
It amazed me how much I suck at these. I just need to get use to benching four times a week and use to the incline form.

Rows
5 x 5 / 140

Shrugs
10 x 5 / 225

Dumbbell Shoulder Press
10 x 3 / 35
 
fortunatesun said:
I've experienced that also. They take me back to my bodybuilding days and I start thinking big muscles, I'm going to get really big muscles. Visualization is the key. :artist:
Click to expand...

i am thinking that my muscles are just so conditioned to my low rep workouts that any high rep stuff kills me. I did one of my old workouts which used 8 reps a while ago and i only put on 10 pounds over what i use to do, even though i put 100 on to my 1rm.
 
Fallingeggs: What are you weighing in at now? What weight class do you compete in, and what federation? Also, what gear do you use?

Sounds like the bench shirt is providing good pop off the chest, and you have knowledgeable people around you to help you learn your gear.

Congratulations on the hard work.

Also, for those interested in Sheiko, here are different templates, available on elitefts.com

http://www.elitefts.com/sheiko/default.asp

Eric Talmart has more to say about Sheiko here:http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138
 
cjangelo said:
Fallingeggs: What are you weighing in at now? What weight class do you compete in, and what federation? Also, what gear do you use?

Sounds like the bench shirt is providing good pop off the chest, and you have knowledgeable people around you to help you learn your gear.

Congratulations on the hard work.

Also, for those interested in Sheiko, here are different templates, available on elitefts.com

http://www.elitefts.com/sheiko/default.asp

Eric Talmart has more to say about Sheiko here:http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138
Click to expand...

I just competed in an IPF/USAPL meet as a 198 weighting in it 195. I am using the teams titan bench shirt and a titan squat suit for squats and deadlifts. I am about to go buy my own titan f6 shirt in a while.

I am pretty luck to work with people that really know what they are doing. It helps out a bunch with the gear, form, and workout planning.

Thanks for your words.
 
The f6 is a nice shirt. What does it retail for, around 80-90 bucks? You can usually find a good deal on ebay if you know your size. Like, for instance, there's a size 54 slightly used going for 20 dollars.

What squat suit? The centurion? That's a real nice one.
 
cjangelo said:
The f6 is a nice shirt. What does it retail for, around 80-90 bucks? You can usually find a good deal on ebay if you know your size. Like, for instance, there's a size 54 slightly used going for 20 dollars.

What squat suit? The centurion? That's a real nice one.
Click to expand...

On the Titan website, the F6 is listed at $99. Today I tried on a slightly used Katana, size 42, but it was a little too tight for my bench workout so i switched back to whatever shirt it is I have now. I am going to give the Katana another try on my test in two weeks and see how it feels on a max attempt.

I am not sure what the suit is, but Centurion sounds right. I like it, although i need about half an inch more in the straps.
 
Monday, 9 - 3

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 270
2 x 5 / 320

Bench with shirt
5 x 1 / 140
4 x 2 / 170
3 x 3 / 200
3 x 5 / 225

First time doing a full bench workout in a shirt and it felt really good. I like how I can put on heavier weight to work my triceps a little more then a normal workout.

Dips
10 x 3

Abs
10 x 3
 
Wednesday, 9 - 5

Deadlift
5 x 1 / 200
4 x 1 / 240
3 x 2 / 280
3 x 5 / 320

Bench Marathon
6 x 1 / 120
5 x 1 / 145
4 x 2 / 170
3 x 2 / 180
3 x 2 / 195
2 x 2 / 205
3 x 2 / 195
3 x 2 / 180
4 x 1 / 170
6 x 1 / 145
8 x 1 / 120

Pull ups
10 x 3 / 8

Abs
10 x 3
 
Friday, 9 - 7
Squat
5 x 1 / 190
4 x 2 / 230
4 x 4 / 265

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 4 / 195

Dips
10 x 3

Abs
10 x 3

Monday, 9 - 10

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
3 x 5 / 305

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
3 x 5 / 195

Dips
10 x 3

Abs
10 x 3

Wednesday, 9 - 12

Deadlift
5 x 1 / 200
4 x 2 / 240
3 x 2 / 280
3 x 5 / 320

Bench
6 x 1 / 120
5 x 1 / 145
4 x 2 / 170
3 x 2 / 195
2 x 1 / 205
1 x 2 / 210
2 x 1 / 205
3 x 2 / 195
4 x 1 / 170
6 x 1 / 145
8 x 1 / 120

Pull ups
10 x 3 / 8

Abs
10 x 3

Friday, 9 - 14

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
2 x 5 / 305

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 5 / 200

Dips
10 x 3

Abs
10 x 3

Saturday, 9 - 15

Rack Pulls
3 x 1 / 240
3 x 1 / 280
3 x 2 / 320
2 x 4 / 360
1 x 3 / 405

Bench
5 x 1 / 120
5 x 1 / 145
5 x 5 / 170

Rows
5 x 5 / 145

Shrugs
10 x 5 / 225

Standing Shoulder Press
10 x 2 / 35
8 x 2 / 40
 
Monday, 9 - 17

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
2 x 2 / 305
2 x 3 / 345

Bench with shirt
5 x 1 / 155
4 x 2 / 185
3 x 2 / 210
2 x 4 / 245
1 x 3 / 265
 
I'm having a hard time believing you are able to get the bar down to your chest in a shirt with that weight. It seems like you're benching around the shirt instead of using the shirt. I have to get up to around 315 to get the bar down and even then I'm rowing the weight down to my chest. Just my 2 cents.
 
UAphenix said:
I'm having a hard time believing you are able to get the bar down to your chest in a shirt with that weight. It seems like you're benching around the shirt instead of using the shirt. I have to get up to around 315 to get the bar down and even then I'm rowing the weight down to my chest. Just my 2 cents.
Click to expand...

The shirt I have been practicing with is a really old one. It is very stretched out. I put on a newer (only slightly used) katana yesterday and it took everything I had to touch 265. also, both shirts are 42 and i am really a 40.

I cant use a shirt any tighter then the katana or else my tricepts would not be able to lock out the weight it would take to touch.

if these were new shirts that fit correctly then your point would be very true.
 
Wednesday, 9 - 19

Bench with shirt on the 265 and 275
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 2 / 195
1 x 1 / 215
3 x 1 / 265
1 x 1 / 275 (this is actually a pr)

I am testing next wednesday and wanted to get use to the katana that i will be using so i put on some actual weight to try it out. at first i tried to touch 240, but that did not come close to happening. after some adjusting to the shirt i got down 265 with a big struggle. 275 went down a little smoother. once i get over 300 i bet i will be able to find a nice smooth groove. now i just need the lock out.
 
fallingeggs said:
Wednesday, 9 - 19

Bench with shirt on the 265 and 275
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 2 / 195
1 x 1 / 215
3 x 1 / 265
1 x 1 / 275 (this is actually a pr)

I am testing next wednesday and wanted to get use to the katana that i will be using so i put on some actual weight to try it out. at first i tried to touch 240, but that did not come close to happening. after some adjusting to the shirt i got down 265 with a big struggle. 275 went down a little smoother. once i get over 300 i bet i will be able to find a nice smooth groove. now i just need the lock out.
Click to expand...

It makes sense about the older bench shirts. If you don't mind me asking which katana are you using? The S/S model (90 degree arms) or the A/S model (45 degreeish arms)? Also do you bench with a big arch or are you more of a flat bencher?
I'm currently using a hand me down fury with a open back and although its a little loose for me (i can slip into the arms unassisted by still need someone to tweak it for me) my last PR attempt (missed it...but came close to lockout) was 345 at BW 150 and that still took a ton of effort to get the weight to touch. I'm still having a hard time believing your getting the most out of your shirt if your able to touch a new katana with 275. Can you give me a run through of how your benching, for example at what point you start tucking your elbows and what not?

And don't take any of my comments as undermining what your doing, I'm just curious as everyone has their own way of lifting in a shirt and I've been taught one way. Here's an example of how the guys I lift with set their shirt up:

Shirt Jack for Strengthworks Gym
 
UAphenix said:
It makes sense about the older bench shirts. If you don't mind me asking which katana are you using? The S/S model (90 degree arms) or the A/S model (45 degreeish arms)? Also do you bench with a big arch or are you more of a flat bencher?
I'm currently using a hand me down fury with a open back and although its a little loose for me (i can slip into the arms unassisted by still need someone to tweak it for me) my last PR attempt (missed it...but came close to lockout) was 345 at BW 150 and that still took a ton of effort to get the weight to touch. I'm still having a hard time believing your getting the most out of your shirt if your able to touch a new katana with 275. Can you give me a run through of how your benching, for example at what point you start tucking your elbows and what not?

And don't take any of my comments as undermining what your doing, I'm just curious as everyone has their own way of lifting in a shirt and I've been taught one way. Here's an example of how the guys I lift with set their shirt up:

Shirt Jack for Strengthworks Gym
Click to expand...


Ok I see the big difference between how they put on the shirt and how I have been doing it. They keep talking adjusting the the shirt for more support... I pretty much do the opposite. I need to take as much support out of the shirt as i can. This is because if i adjusted the shirt to get the most support out of it, there would be no way i could lock out the weight needed to touch.

Some notable things that I do is pull the sleeve seem up pretty high, almost behind my shoulder. I also do not pull the front seem down at all, it is way high on my chest.

I am training with a 165 that just got invited to the Arnold Classics, so these are all of his ideas. To get to his level, he must know something so that is why i do what he says.

And i am not sure of the type of katana, but if i were to guess, I would say it is the 45 degree one. I have a decent arch while going raw, but the shirt messes it all up (only been using a shirt for two months now).
 
fallingeggs said:
Ok I see the big difference between how they put on the shirt and how I have been doing it. They keep talking adjusting the the shirt for more support... I pretty much do the opposite. I need to take as much support out of the shirt as i can. This is because if i adjusted the shirt to get the most support out of it, there would be no way i could lock out the weight needed to touch.

Some notable things that I do is pull the sleeve seem up pretty high, almost behind my shoulder. I also do not pull the front seem down at all, it is way high on my chest.

I am training with a 165 that just got invited to the Arnold Classics, so these are all of his ideas. To get to his level, he must know something so that is why i do what he says.

And i am not sure of the type of katana, but if i were to guess, I would say it is the 45 degree one. I have a decent arch while going raw, but the shirt messes it all up (only been using a shirt for two months now).
Click to expand...

I can see your issue with the shirt. That's basically everyone's problem when it comes to shirted bench, is training the lockout. From the sounds of it, your losing most if not all support from the shirt by having it raised so high on your chest. On issues with your arch and the shirt, do you know if the fed you will eventually lift in allows open backed shirts? If so, I would just say to slice the shirt down the back. This makes life 10x easy for not only keeping a big arch, but also adjusting the shirt.

Yeah if someone is competing at the arnold, they have to be doing something right. I just haven't seen their style in real life so I can't properly judge it. If its working for you great, just from reading your log, it seemed like you could being getting more out of the shirt if you did some minor tweaks. Worse comes to worse you have to do heavy board presses in the shirt to train your lockout for the weights that are to heavy to lockout now.
 
UAphenix said:
I can see your issue with the shirt. That's basically everyone's problem when it comes to shirted bench, is training the lockout. From the sounds of it, your losing most if not all support from the shirt by having it raised so high on your chest. On issues with your arch and the shirt, do you know if the fed you will eventually lift in allows open backed shirts? If so, I would just say to slice the shirt down the back. This makes life 10x easy for not only keeping a big arch, but also adjusting the shirt.

Yeah if someone is competing at the arnold, they have to be doing something right. I just haven't seen their style in real life so I can't properly judge it. If its working for you great, just from reading your log, it seemed like you could being getting more out of the shirt if you did some minor tweaks. Worse comes to worse you have to do heavy board presses in the shirt to train your lockout for the weights that are to heavy to lockout now.
Click to expand...


I compete in IPF/USAPL meets, so no open back shirts for me. The guy i train with uses the shirt to the max... aka jacking it down and adjusting the seems and such. Last year while he was a junior he came close to breaking the record with a 435 bench at 165 pounds.

I think i am going to start adding some heavy high board presses some where to work the lock out. As the lock out gets better i will start to use the shirt more.
 
Monday, 9 - 24

Test day on squat :-)

opened at 370 (pr). Moved to 400 and nailed it with good form and decent speed out of the hole. put on 435 but missed it due to lack of speed out of the hole. Just was not focused enough and my stance was a little wide which caused a decrease in hip drive. going to try and narrow the stance some and see if i can get the good speed going down, with the control and good acceleration out of the hole.

Wednesday is bench and deadlift. going for 300/420.
 
props bro! alot of guys dont have the balls to even attempt the sheiko. Its an awesome program. Before i developed patella problems in my knee i ran a couple cycles and my legs where never so strong. Looks like your making great gains!
 
Thanks fortunatesun and DaveTSI

The sheiko is amazing

i just need to get this ear infection to go away and I will be back at it.
 
Monday, 10 - 1

Squat
5 x 1 / 215
4 x 2 / 250
3 x 2 / 290
3 x 5 / 335

Bench
1 x 5 / 135
2 x 4 / 150
3 x 2 / 180
3 x 5 / 200

Dips
10 x 3

Abs
10 x 3
 
Monday, 10 - 8

Squat
5 x 1 / 230
4 x 1 / 270
3 x 2 / 315
2 x 1 / 355
2 x 3 / 365

Bench
5 x 1 / 140
4 x 1 / 165
3 x 2 / 190
2 x 4 / 215

Good low volume, high intensity training for my big meet on November 3rd.
 
Wednesday

Deadlift
5 x 1 / 230
4 x 1 / 270
3 x 2 / 315
2 x 4 / 356

Bench
5 x 1 / 135
4 x 1 / 150
3 x 2 / 175
2 x 5 / 205

Dips

Abs
 
Friday, 10 - 12

Squat
3 x 1 / 210
3 x 1 / 250
3 x 2 / 290
3 x 2 / 315
3 x 1 / 335

Bench
5 x 1 / 135
3 x 1 / 155
3 x 2 / 175
3 x 5 / 190
 
Squat
3 x 1 / 230
3 x 1 / 270
3 x 2 / 315
2 x 2 / 365
1 x 2 / 395
1 x 0 / 405 - i need to work on hitting the whole faster

Bench
5 x 1 / 135
4 x 2 / 155
3 x 2 / 170
2 x 5 / 205

Abs

Dips
 
Friday, 10 - 19

Deadlift
3 x 1 / 230
3 x 1 / 270
3 x 2 / 315
2 x 2 / 355
1 x 2 / 395
1 x 1 / 405
1 x 1 / 415

Bench
5 x 1 / 135
4 x 1 / 150
3 x 2 / 175
3 x 5 / 205
 
fallingeggs i need to work on hitting the whole faster [/QUOTE said:
One thing that helped me- well besides doing lots of squats, is plyometrics. These don't have to be high impact, probably shouldn't be if you're peaking for a meet, and only take 10-15 min after your squat workout.

The basic of the idea is to condition your fibers and associated systems to fire and react quicky, something that can get overlooked if you're training heavy. There's some good info over at Kelly Bagget's site.
Click to expand...
 
fortunatesun said:
fallingeggs i need to work on hitting the whole faster [/QUOTE said:
One thing that helped me- well besides doing lots of squats, is plyometrics. These don't have to be high impact, probably shouldn't be if you're peaking for a meet, and only take 10-15 min after your squat workout.

The basic of the idea is to condition your fibers and associated systems to fire and react quicky, something that can get overlooked if you're training heavy. There's some good info over at Kelly Bagget's site.
Click to expand...

Pylos aren't recommended except for advanced lifters right? I heard somewhere that you need to be doing 2xbw squats first. This was for the olympic squat though... Any thoughts on this?
Click to expand...
 
Anyone can do plyos. They're just a type of exercise that gives a different effect than weightlifting. So it would depend what your priorities are. In this case I'm not suggesting any significant changes in training, just some extra work.
I think what you have in mind are high impact maneuvers like depth jumps that require much more coordination and skill. It's true that these aren't recommrnded for beginners due to risk of injury. Advanced lifters do them because as the weights get heavier if takes more and more stimulus to have a useful effect.
 
I see the point of plyos, but right now i just need to get use to squating with near max weight. When i go 95%+ of my 1rm, i feel uncomfortable and end up going down really slow and almost do a pause at the bottem. One thing that i noticed about the guys that have been doing this for a while is that they get some speed going into the hole and are able to bounce right out of it.
 
Saturday, 10 - 20

Deadlift with 35s
3 x 1 / 205
3 x 2 / 255
2 x 4 / 275

Bench
5 x 1 / 135
3 x 1 / 155
3 x 3 / 185
3 x 3 / 175

Shrugs
10 x 5 / 225
 
Wednesday, 10 - 24

Deadlift
5 x 1 / 225
4 x 1 / 255
3 x 2 / 295
2 x 2 / 335
1 x 3 / 375

Bench with shirt
5 x 1 / 135
3 x 1 / 175
3 x 2 / 185
2 x 2 / 205
1 x 1 / 235 - about a 3 board
1 x 4 / 275 - on the second one, i got out of the grove and was about to touch too low so i tried to readjusted and lost control of the bar, but luckily i had some good spotters. Once i got the seems pulled back enough on my shoulder and the shirt popped up, the rest of the presses went smooth.
 
fallingeggs said:
I see the point of plyos, but right now i just need to get use to squating with near max weight. When i go 95%+ of my 1rm, i feel uncomfortable and end up going down really slow and almost do a pause at the bottem. One thing that i noticed about is that the guys that have been doing this awhile they get some speed going into the hole and are able to bounce right out of it.
Click to expand...
That's a major factor, IMO, time under the bar. It's one of the reasons I like Sheiko- you do a lot of lifts. You could even do a crash course, sort of like a Smolov cycle. Increasing frequency to that extent really drums it into your neuro system what it is you're supposed to be doing. Just use that visualization technique and picture yourself exploding out of the hole. :) You should have it nailed in a couple of weeks.
 
fortunatesun said:
That's a major factor, IMO, time under the bar. It's one of the reasons I like Sheiko- you do a lot of lifts. You could even do a crash course, sort of like a Smolov cycle. Increasing frequency to that extent really drums it into your neuro system what it is you're supposed to be doing. Just use that visualization technique and picture yourself exploding out of the hole. :) You should have it nailed in a couple of weeks.
Click to expand...

Over the last few squat workouts I have actually been getting much more comfortable with the near maximal weight while going full gear. Hopefully at the meet i will grow some balls and just drop the weight down into the hole instead of doing a negative. One more squat workout to get it down before the meet this Saturday.
 
Wednesday, 10 - 31

Squat
3 x 1 / 225
3 x 2 / 255
2 x 3 / 295 - full gear

Bench
5 x 1 / 135
3 x 2 / 155
3 x 1 / 185

Last workout before the meet. Leaving Friday to Louisiana.
 
Saturday, 11 - 3

Squat
380
415
435, 35 pound pr and had at least 20 more in me

Bench
280
300, 30 pound pr
305 - failed
The shirt took me for a ride

Deadlift
390
440, 60 pound pr
470 - i got it up an inch from lock out, but then my grip failed and i dropped it. I know if i could have held on to it, i would have gotten it up the rest of the way, but o well

New total 11/3/07 = 1175 (435, 300, 440)
Old total 7/18/07 = 1015 (365, 270, 380)
First total 12/8/06 = 880 (335, 210, 335)
'What I think my maxes actually are' total = 1215 (455, 300, 460)
Next meet = 1300 (475, 325, 500)

This is the end of the journal. I just wanted to show people a great powerlifting program.
 
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