spsfw
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Post by spsfw on Apr 18, 2009 8:15:12 GMT -5
extras cleans, 3 sets of 10 kb snatches, 3 sets of 10 chest supported rows, 3 10 pulldowns, 3 sets of 10 curls, 3 sets of 10 band pull aparts, 3 sets of 10
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spsfw
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Posts: 165
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Post by spsfw on Apr 17, 2009 17:33:22 GMT -5
Friday bench 115kgx5, 135kgx4x2, 160kgx3x3
flys- 3 sets of 10 (25kg dbells)
squat 100kgx5, 160kgx5. 190kgx4x2, 220kgx3x3
pushdowns- 3 sets of 10
goodmornings- 3 sets of 5
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spsfw
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Posts: 165
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Post by spsfw on Apr 16, 2009 16:52:47 GMT -5
congrats Donald. Great PRs!
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spsfw
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Posts: 165
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Post by spsfw on Apr 16, 2009 0:50:44 GMT -5
wed deadlifts (in kilos) 100x3 150x5 180x4x2 210x3x3
incline 100x4x3
pushdowns 3 sets of 10
lunges 3 sets of 5
Thursday GPP Hill walks (up and down a 500m hill)x3
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spsfw
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Posts: 165
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Post by spsfw on Apr 15, 2009 22:27:24 GMT -5
interesting. I switched from westside to sheiko as well and have gone from 126kg to 122kg, although my chest and thighs have both increased in size. I started metabolic typing diet about 4 weeks ago and now my main issue is holding weight. As an equipped lifter changes in body weight change the way equipment works. I would like to be 125-127, but I struggling to keep weight on.
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spsfw
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Posts: 165
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Post by spsfw on Apr 14, 2009 6:57:16 GMT -5
at the moment I am feeling the lack of fitness
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spsfw
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Posts: 165
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Post by spsfw on Apr 14, 2009 2:58:53 GMT -5
Monday raw bench 50%x5, 60%x4x2, 70%x3x3
raw sq 50%x5, 60%x4x2, 70%x3x3
dbell flys, 3x10 2board 80%, 3x2 goodmornings, 3x5
tuesday gpp lat pulldowns, cleans, lat raises, shoulder press, curls, leg extensions, legcurls. 30mins, 60reps per exercises.
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spsfw
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Posts: 165
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Post by spsfw on Apr 13, 2009 18:19:58 GMT -5
yeah, I have tried the Olech way a number of times, but always run out of wrap.
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spsfw
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Posts: 165
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Post by spsfw on Apr 12, 2009 23:46:29 GMT -5
another interesting point- if this is Olech's last warmup- is that he makes a 40kg jump from last warm up to opener. He opens on 340.
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spsfw
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Posts: 165
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Post by spsfw on Apr 9, 2009 21:26:47 GMT -5
here is my 2nd deadlift, 280kg:
here is my 3rd, 295kg:
here is my 250kg bench:
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spsfw
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Posts: 165
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Post by spsfw on Apr 9, 2009 19:56:00 GMT -5
GPP/SPP
dbell rows- 3 sets of 10 seated rows- 3 sets of 10 military press- 3 sets of 10 dbell curls- 3 sets of 10
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spsfw
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Posts: 165
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Post by spsfw on Apr 9, 2009 18:17:33 GMT -5
thanks Eric. Dave has really turned my lifting around and my improvements have been mind blowing- both technically and in terms of strength. I am extremely grateful. I should also mention that I did the metabolic typing test a few weeks back and following the recommended food, my general well being has significantly improved. Ben, I used to squat in chuck taylors up until the 2007 ipf worlds where I bmbed on squat. A number of lifters and coaches recommended a heel. I seems to help me squat to depth. At the 07 worlds, only 2 lifters wore chuck taylors, me and Clive Henry. Two Russians wore metal shoes, the rest all wore shoes or boots with heels. I think flexibilty may be a factor.
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spsfw
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Posts: 165
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Post by spsfw on Apr 9, 2009 7:11:03 GMT -5
thanks Here are a couple of videos of my 2nd and 3rd squats.
2nd attempt was 330kg:
3rd attempt was 340kg:
I'll post up the deadlifts as soon as I get the videos up.
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spsfw
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Posts: 165
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Post by spsfw on Apr 8, 2009 0:27:10 GMT -5
you training tonight?? If you don't go to the nationals the Don will shave you!
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spsfw
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Posts: 165
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Post by spsfw on Apr 7, 2009 19:35:18 GMT -5
in my experience the way Sheiko do is perfect: 70% only wraps 80% wraps and suit down, old suit. 85% very strong lifter straps up. 90% straps up. Using suit without wraps is not a good idea, even if you round very light, use it. thanks- this sounds good
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spsfw
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Posts: 165
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Post by spsfw on Apr 6, 2009 20:37:33 GMT -5
thats a great idea!
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spsfw
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Posts: 165
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Post by spsfw on Apr 6, 2009 20:21:09 GMT -5
maybe I have missed this elsewhere, but what are peoples views on when to put the wraps on, the straps up etc with squatting. Up to now I do the 1st set of 70% raw as Dave suggests- I then do the 2nd set with the suit on, but straps down and no wraps, I have done all 80% and 85% wraps and straps up. My feeling has been that I need competition practice, but I can see that its a matter of balancing training effect with skill in equipment. If I only left the straps up sets to 85% and more I am not sure I would get enough practice in full equipment. Thoughts?? I'm also thinking of doing the conditioning week and the first 4 weeks of the 13 week block raw- then add equipment. What do you people think??
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spsfw
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Posts: 165
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Post by spsfw on Apr 5, 2009 1:13:09 GMT -5
I just did my 2nd 9 week equipped cycle. Meet day was crazy- I was there from 7am helping another lifter, then even ended up spotting during the 2nd session. I was at the meet for 11 hours before I even got on the platform- hardly ate all day and was wiped out by the time I started. Squats when ok- despite everything feeling tough. For the first time I got all 3 squats, each with 3 white lights. 1st attempt 704lbs/320kg- 3 whites 2nd attempt 726lbs/330kg- 3 whites 3rd attempt 748lbs/340kg- 3 whites Bench opened on 550lbs/250kg- 3 whites 2nd 572lbs/260kg- stalled half way- felt like I had no energy passed on 3rd attempt Deadlift 1st 583lbs/265kg- 3 whites 2nd 616lbs/280kg- 3 whites 3rd 649lbs/295kg- 3 whites
total 1947lbs/885kg
so in 2 nine week equipped cycles (and 2 raw cycles) I have moved my equipped comp lifts from: squat: 687lbs/312.5kg to 748lbs/340kg bench: 555lbs/252.5kg to 577lbs/262.5kg deadlift: 605lbs/275kg to 649lbs/295kg total- 1853lbs/842.5kg to 1947lbs/885kg
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spsfw
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Posts: 165
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Post by spsfw on Apr 5, 2009 0:55:33 GMT -5
yes- it is legal in all feds. I converted to hook grip last August- its great and has definitely helped my technique.
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spsfw
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Posts: 165
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Post by spsfw on Mar 26, 2009 21:49:27 GMT -5
yes Joel, we are blessed. Plus we have a new Sheiko recruit to carry our gym bags.
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