Post by uwe on Dec 2, 2010 5:03:11 GMT -5
First, a little bit of history.
I messed around with powerlifting (wendlers 531) for about six months,then started doing sheiko. Three cycles with after each cycle a test day, gained 25kg on my squat and 30kg on my deadlift in three months! (this was probabely because i had never trained in a decent way). May 1st, i entered this powerlifting competition where i hit a 140sq(did 150kg, but lost balance just before 'rack' command), just missed a 115kg bench (because my right foot left the ground, but i was able to push the bar up by myself) and deadlifted 205kg. After that i did sheiko #30, but didn't make any gains when i tested my max afterwards (maybe just a bad day, i don't know..), got frustrated and tried westside for a month. I hated that, so i decided to try the 12 week unequipped cycle.
Yesterday i worked up to the planned 95% on my lifts, and it went absolutely great! Did a 150kg squat, while only supposed to go for 142,5kg. Did this because I had never actually hit the 150kg squat (only in the meet, but lost my balance..), and I just wanted to see if i could get it. Succeeded, and with some gas left in the tank!
My 110kg bench (95%=109,... kg) was very difficult, maybe it's because i usually never wear a belt while benching, but i thought it'd keep my body tighter. In training, i never used wrist wraps, so this was also the first time in 9 weeks wearing them.
Lately i felt a little bit unsure about my deadlift, but worked up tot the planned 95% = 200kg, and smoked it! Definately feel big gains in my deadlift.
www.youtube.com/user/Uwe25071991#p/a/u/0/Vjzkud_EfYg
www.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0A
Edit : only my squat video seems to be showing.. The other two vids (dl&bench) are on youtube : www.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0A
Things to do in the future?
-Maybe on heavy bench days, i could add an extra set and put on my wraps, just to get a feel..
-For accessory bench, i have been rotating chins, close grip bench, inverted row and pushups between plates (to get a larger ROM). On the days where you should do two exercises for the bench, i chose 2 of those, always for 5x8-10 (i don't all do them in one session..). Is this acceptable, or should i be sticking to the exercises given in the template?
-Sometimes i skip the accessory for squat, because I don't want to be too fatigued when i go to basketball practice in the evening.. When i do someting, it's usually snatch grip deadlift standing on a platform (+- 5 cm,just to kill my lower back) or close stance squat. What do you guys think?
Greetings,
Uwe
btw : i'm 1m93 (+- 6'3 - 6'4) at 92kg (202lbs). Yes i know, i'm too skinny! But for the last weeks i've been trying to eat at least 4000kcals a day.
I messed around with powerlifting (wendlers 531) for about six months,then started doing sheiko. Three cycles with after each cycle a test day, gained 25kg on my squat and 30kg on my deadlift in three months! (this was probabely because i had never trained in a decent way). May 1st, i entered this powerlifting competition where i hit a 140sq(did 150kg, but lost balance just before 'rack' command), just missed a 115kg bench (because my right foot left the ground, but i was able to push the bar up by myself) and deadlifted 205kg. After that i did sheiko #30, but didn't make any gains when i tested my max afterwards (maybe just a bad day, i don't know..), got frustrated and tried westside for a month. I hated that, so i decided to try the 12 week unequipped cycle.
Yesterday i worked up to the planned 95% on my lifts, and it went absolutely great! Did a 150kg squat, while only supposed to go for 142,5kg. Did this because I had never actually hit the 150kg squat (only in the meet, but lost my balance..), and I just wanted to see if i could get it. Succeeded, and with some gas left in the tank!
My 110kg bench (95%=109,... kg) was very difficult, maybe it's because i usually never wear a belt while benching, but i thought it'd keep my body tighter. In training, i never used wrist wraps, so this was also the first time in 9 weeks wearing them.
Lately i felt a little bit unsure about my deadlift, but worked up tot the planned 95% = 200kg, and smoked it! Definately feel big gains in my deadlift.
www.youtube.com/user/Uwe25071991#p/a/u/0/Vjzkud_EfYg
www.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0A
Edit : only my squat video seems to be showing.. The other two vids (dl&bench) are on youtube : www.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0A
Things to do in the future?
-Maybe on heavy bench days, i could add an extra set and put on my wraps, just to get a feel..
-For accessory bench, i have been rotating chins, close grip bench, inverted row and pushups between plates (to get a larger ROM). On the days where you should do two exercises for the bench, i chose 2 of those, always for 5x8-10 (i don't all do them in one session..). Is this acceptable, or should i be sticking to the exercises given in the template?
-Sometimes i skip the accessory for squat, because I don't want to be too fatigued when i go to basketball practice in the evening.. When i do someting, it's usually snatch grip deadlift standing on a platform (+- 5 cm,just to kill my lower back) or close stance squat. What do you guys think?
Greetings,
Uwe
btw : i'm 1m93 (+- 6'3 - 6'4) at 92kg (202lbs). Yes i know, i'm too skinny! But for the last weeks i've been trying to eat at least 4000kcals a day.