spsfw
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Post by spsfw on Mar 26, 2009 19:31:46 GMT -5
I am coming into the final week of 9week equipped cycle so I'll start this log off when I begin the 13week equipped cycle that will take me through to the Australian Championships (IPF). I'm competing April 3rd, so I'll be hoping for some big PRs- my current comp PRs are squat 325kg, bench 262.5kg, deadlift 300kg. I'm a 125kg class lifter. I have been training Sheiko under Dave since Aug 08 and am just about to complete my 32nd week of Sheiko training.
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spsfw
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Posts: 165
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Post by spsfw on Mar 26, 2009 19:26:48 GMT -5
Eric/Dave or any others that have used a tendo unit: how do you utilize the unit with sheiko training? Do you use it to track progress (ie comparing bar speed with same loads etc)? Are there other things the unit can provide useful feedback for sheiko training? Do you know where I can get a good unit? Our gym has decided to invest in one along with some decent software.
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spsfw
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Posts: 165
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Post by spsfw on Mar 26, 2009 0:11:24 GMT -5
awesome- thanks!
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spsfw
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Posts: 165
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Post by spsfw on Mar 25, 2009 17:39:22 GMT -5
Is it possible to have a subsection or sub-forum created on here where us Sheiko-ites could post training logs/vids or discuss specific training issues?
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spsfw
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Posts: 165
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Post by spsfw on Mar 21, 2009 20:15:00 GMT -5
sounds great- I'll get Joel to explain the maths side of it.
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spsfw
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Posts: 165
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Post by spsfw on Mar 21, 2009 20:11:55 GMT -5
In all seriousness- yeah- Sheiko has changed my body composition- that's for sure. Its also helped me understand health, wellbeing and general athleticism are important to powerlifting success. General fitness, flexibilty and nutrition are such a big part of the picture in my opinion- so I no longer subscribe to the 'eat junk- get fat- lift more' philosophy. Eat stacks, but eat good- cover your bases- look at the big picture. The rest should follow. When I started sheiko last August I was 124kg. I'm now just a little lighter- but my waist is smaller, my chest and thighs bigger and I'm fitter and feel more balanced.
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spsfw
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Posts: 165
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Post by spsfw on Mar 20, 2009 17:13:39 GMT -5
It is an interesting question- I think in the long run- a key is your fitness and well being. For raw lifting, there is less advantage to be gained from 'sloppy' weight- but I am fairly sure that some 'padding' actually improves the performance of a tight bench shirt. I think lean muscle and blubber perform differently under a tight poly.
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spsfw
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Posts: 165
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Post by spsfw on Mar 20, 2009 0:34:29 GMT -5
you are all too light! I'm 5'9 and 124kg- in 2007 I lifted at the IPF worlds as a 110- I was one of the tallest of 20 or lifters. I decided then it was time to be bigger. I caught up with some of the Russians for a drink after I lifted- they were all short and stocky- with the exception of Bondarenko- who was simply huge.
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spsfw
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Posts: 165
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Post by spsfw on Feb 26, 2009 2:09:16 GMT -5
I guess with minor comps- if there is no specific goal- there is no harm in testing yourself. I was thinking easy opener, small PR for 2nd attempt and go nuts on the 3rd to see where I am at. Something like the following for squat: 95%, 102%, 104%- this because every test for squat has been easy- I have tested raw squat twice and got it to within 40lbs of my fully equipped squat. My last equipped test, in comp, my 3rd attempt felt very very easy- like an opener. So, I'm thinking maybe I should just go for it.
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spsfw
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Posts: 165
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Post by spsfw on Feb 19, 2009 18:32:57 GMT -5
if you mean someone helping on the comp day- I have pretty much been self-coaching.
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spsfw
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Post by spsfw on Feb 19, 2009 4:35:32 GMT -5
Just a question about competition attempts. I understand that its very important to use a real 1rm for training %- but I am wondering if there is much flexibility when it comes to choosing attempts. The templates set out the attempts as 90%, 95%, 102% for squat, for example. I believe I have built some decent strength over the last 30 or so weeks. I tested my equipped squat end of Nov, but all attempts were easy. I have recently tested my raw squat and got it to with 40lbs of my equipped PR comfortably. I am feeling like I could make much bigger PRs in equipment than the test % allow. Maybe something more like 105-106%. Opinions?
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spsfw
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Posts: 165
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Post by spsfw on Feb 10, 2009 19:23:36 GMT -5
The jumps in deadlift are due to rehabilitating my arm after surgery- I held back and took it easy for the first 18 weeks. The biggest improvement with bench was the first round, the biggest with squat was the second. I think with squat it was just that my stability, technique and stability have really improved. After the first round the 285 squat felt uncontrolled, the 302.5 felt solid.
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spsfw
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Posts: 165
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Post by spsfw on Feb 9, 2009 22:01:50 GMT -5
I watched the dvds today. Fantastic resource- definitely worth getting if you are serious about Sheiko training. I have quite a few powerlifting dvds- this is by far the most informative I have seen.
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spsfw
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Posts: 165
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Post by spsfw on Feb 9, 2009 21:59:36 GMT -5
I did a test last week. To date I have done two 9 week raw cycles and one 9 week equipped cycle. I started after a lay off while recovering from surgery to reattach my bicep tendon- so my deadlift has been held back so I can recover. My raw PRs I started with were: squat 280kg, bench 205kg, deadlift 220kg after the first test I did squat 285kg, bench 215kg, deadlift 240kg this time around I did squat 302.5kg, bench 220kg, deadlift 280kg
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spsfw
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Post by spsfw on Jan 18, 2009 3:17:06 GMT -5
great lifting OB, well done
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spsfw
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Posts: 165
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Post by spsfw on Jan 16, 2009 18:46:23 GMT -5
if you lift in equipment and you are prepping for a meet- do the equipped template
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spsfw
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Posts: 165
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Post by spsfw on Jan 12, 2009 15:36:33 GMT -5
I'm interested to know how our rating would relate to the templates we follow. I understand that people new to Sheiko should probably run through the beginners templates a few times- but for how long. For me, for eg, I am pretty much right on MS raw (by the old ratings Eric posted on Elite) and I am about 3 weeks off having done 27 weeks (9weeks+9weeks+9weeks). Do I keep doing the beginner templates till they stop working?
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spsfw
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Posts: 165
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Post by spsfw on Jan 5, 2009 17:33:00 GMT -5
actually I think my brain was out of carbs when I wrote that. I ordered some APT convict wraps and some TK knee bands. I use the TK knee bands for all raw squatting now and they are awesome. The convicts are hardcore.
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spsfw
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Posts: 165
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Post by spsfw on Jan 5, 2009 15:25:20 GMT -5
I sent this to Joel- I think you have to be world champ to train like this world champ.
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spsfw
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Posts: 165
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Post by spsfw on Jan 2, 2009 21:43:48 GMT -5
I guess different people respond in different ways- I trained westside for about 3 years and before switching to sheiko last August. I feel more balanced as a lifter and have made the most solid increases in raw and equipped strength since I started training over ten years ago. I have tried a lot of things for bench and for me this is the best.
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