Post by superaveragebro on Mar 17, 2012 19:16:22 GMT -5
Got some nice PB's tonight at meet. 5kg PB squat, broke NR in my category which I already held. 2.5kg PB bench. And a massive 10kg PB in deadlift and new NR, besides it was a 3 x bodyweight deadlift. Unequipped meet. For the records I did 220-130-260 (deadlift 265 at 4th attempt) - 610total @ 90kg category ---- 265 dead @ 88.1kg bodyweight
Post by superaveragebro on Mar 30, 2012 16:28:33 GMT -5
Regarding dead I agree, I had still much left in the tank. I did 4 attempts. Even squats were relatively easy. Bench I think I was closer to my limit. But that is how I love to compete. Doing all my attempts, trying never to fail, and starting the new cycle knowing that even if I do not get any stronger I know that I will beat my previous record during next comp.
guys, ive got a question. ive got a meet on the 16th of june. which means its in the 10th week from this cycle (NOT COUNTING CONDITIONING WEEK). what woul you guys do? just skip week 9 (skills evo week) + 10 and just perform week 11 + 12 instead?
Post by superaveragebro on Apr 27, 2012 8:19:36 GMT -5
No I said 4 or 5, not 4 + 5. 4 and 5 are harder than 10. So if you feel beat up skip either 4 or 5 and keep 10. Else skip 10. You say the program is easy for you so you should skip 10. That is besides 9.
Post by peterbuilt on May 12, 2012 12:40:52 GMT -5
Hi everyone this is my first post... I found this program through a google search that lead to T-Nation and an article written by matt mcgorry called "sheiko shakes up powerlifting." I have been into powerlifting for the past 2 years or so and feel that at this point, halfway through this 13 weeker, that I will hit PR's on all three lifts... I have a comp coming up 100% RAW fed in Whitecourt Alberta and hope to total CMS 1512lbs at 242... This is my first sheiko routine and I love the volume but no maxing out. I used to max out every day ala John Broz but just went stale. I actually have a quick question about squats: I can squat more low bar vs high bar but if i squat low bar too much it hurts my upper glutes... so I have been squatting low bar mondays based on 507lb PB, and squatting high bar friday based on 485lb PB... is that ok? So far I feel great, so we will see what happens in the meet... thanks again Dave and Eric for all the info you have put out there for us!
Post by superaveragebro on May 15, 2012 14:44:02 GMT -5
seems ok to me. you can mix up box squats, safety squat bar ecc, as long as you base it on a 1rm of the exercise in question. however in my opinion you should stick to competition style squats for the majority of the workouts.
Busy with this one, currently just passed skill evalutation. Eager as i was tried to set prs anyway. Did go well actually. Missed 250kg squat though, too eager i guess with 240kg max. Bench I set a 5kg PR to 135kg and deadlfit a 10kg PR to 300kg.