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Post by Deleted on Aug 25, 2009 16:06:52 GMT -5
Ok. Heres my introduction. I am Mike K. I am 27 years old. I am 6 foot 1 inch, 265 pounds. I started weight training when I was 14 years old. The past year I have been training 5-6 days a week using a Westside protocol. 2 dynamic effort days, 2 max effort days and 1 or 2 days for assisitance exercises. Ive been plateauing and my bench has went down. I saw Eric's St. Louis seminar last week and I want to give this training method a try. Additional info on me, mainly my first 10 years I did bodybuilding type workouts , 12, 10, 8, 6 reps usually. Bodypart a day. I would incorporate the 3 lifts in with these workouts. Im drug free and the only way I want to compete is Raw. Heres my Raw bests:
375 BP, 470 DL, 425 SQ. Right now these are the numbers I'd hit if I maxed out right now, 355 BP, 435 DL, 405 SQ.
Ok heres the workout I did yesterday. I got this workout from Eric Talmant. All weights are in pounds. Sorry Im American and not good with converting to kilograms.
Box Squat
135X6
135X6
added weight
175X5
175X5
175X5
175X5
175X5
175X5
dumbell bench (I assumed he meant flat here)
60X8
70X8
80X8
85X8
90X8
95X8 (very difficult set, had to push it to get 8)
dumbell flies
40X10 reps X5 sets
pullups (I cant do regular pullups so I used a machine)
Cybex modular chin machine
+180X6
+170X6
+160X6
+150X6
+140X6
+130X6
Im a big boy. Close to 270 cant do regular pullups yet. So this adds weight to help you basically so you can do a pullup.
hanging leg raises
8 repsX 5 sets
(Note about these my abdominals are very sore from these today. I havent done those in a long time.)
This workout was no joke. My chest is sore today as well as my abdominals. You all feel free to ask me anything about my training.I can tell you anything about my training. I've been training roughly 13 years or so now. Alright I look forward to hearing from you all. Please dont hold out on advice. Im open to new training ideas and methods. This workout I did today is for a novice lifter I calculated my poundages and I fit the classification of a novice lifter. Bye guys.
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Post by Deleted on Aug 25, 2009 16:12:19 GMT -5
Oh one more thing, I'll post tomorrow's workout after I do it around this time tomorrow.
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Post by joeldibattista on Aug 25, 2009 17:48:48 GMT -5
Welcome Mike!
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Post by Deleted on Aug 25, 2009 19:10:00 GMT -5
Thanks Joel. I look forward to comparing and sharing workout info with you all. |
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Post by joeldibattista on Aug 25, 2009 20:01:14 GMT -5
That is a strange looking workout (in Sheiko terms) you've got there from Eric. Is it for a bench only comp?
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Post by davebates on Aug 25, 2009 23:25:42 GMT -5
Ok. Heres my introduction. I am Mike K. I am 27 years old. I am 6 foot 1 inch, 265 pounds. I started weight training when I was 14 years old. The past year I have been training 5-6 days a week using a Westside protocol. 2 dynamic effort days, 2 max effort days and 1 or 2 days for assisitance exercises. Ive been plateauing and my bench has went down. I saw Eric's St. Louis seminar last week and I want to give this training method a try. Additional info on me, mainly my first 10 years I did bodybuilding type workouts , 12, 10, 8, 6 reps usually. Bodypart a day. I would incorporate the 3 lifts in with these workouts. Im drug free and the only way I want to compete is Raw. Heres my Raw bests: 375 BP, 470 DL, 425 SQ. Right now these are the numbers I'd hit if I maxed out right now, 355 BP, 435 DL, 405 SQ. Ok heres the workout I did yesterday. I got this workout from Eric Talmant. All weights are in pounds. Sorry Im American and not good with converting to kilograms. Box Squat 135X6 135X6 added weight 175X5 175X5 175X5 175X5 175X5 175X5 dumbell bench (I assumed he meant flat here) 60X8 70X8 80X8 85X8 90X8 95X8 (very difficult set, had to push it to get 8) dumbell flies 40X10 reps X5 sets pullups (I cant do regular pullups so I used a machine) Cybex modular chin machine +180X6 +170X6 +160X6 +150X6 +140X6 +130X6 Im a big boy. Close to 270 cant do regular pullups yet. So this adds weight to help you basically so you can do a pullup. hanging leg raises 8 repsX 5 sets (Note about these my abdominals are very sore from these today. I havent done those in a long time.) This workout was no joke. My chest is sore today as well as my abdominals. You all feel free to ask me anything about my training.I can tell you anything about my training. I've been training roughly 13 years or so now. Alright I look forward to hearing from you all. Please dont hold out on advice. Im open to new training ideas and methods. This workout I did today is for a novice lifter I calculated my poundages and I fit the classification of a novice lifter. Bye guys. I think I have something better for you....... |
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Post by benburgess on Aug 26, 2009 11:30:42 GMT -5
That is a strange looking workout (in Sheiko terms) you've got there from Eric. Is it for a bench only comp? It looks like the 1st week of a novice Sheiko routine i think its quite an old one... |
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Post by Deleted on Aug 26, 2009 15:18:33 GMT -5
That is a strange looking workout (in Sheiko terms) you've got there from Eric. Is it for a bench only comp? No mate. I dont want to do bench-only meets. I want to master all 3 lifts. I dont want to be defined by one lift. I think its possible to be good at all 3. |
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Post by Deleted on Aug 26, 2009 15:20:09 GMT -5
[ [/quote]
I think I have something better for you.......[/quote]
Coach Bates, if you have something better for me , please let me know what it is and consider it done. I've heard a lot about you. You are very respected within the powerlifting community. I look forward to working with someone of your caliber.
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Post by Deleted on Aug 26, 2009 15:29:59 GMT -5
Wednesday 3 day
Incline bench
135X4
185X4
add weight
205X4
205X4
205X4
205X4
205X4
Pushups (hands shoulder width apart)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps (I accidentally did 8 sets of 8, should have been 6 sets of 8, according to Eric's workout)
Deadlift from pins (bar sgould be 1-2 " below the knee cap)
225X5
225X5
add weight
275X5
275X5
add weight
325X4
325X4
325X4
325X4
325X4
Lunges (5 reps each leg for 5 sets)
25 pound dumbellsX5
25X5
25X5
25X5
25X5
Hyperextension
10 lbs.+ my bodyweightX10
15 lbs. + my bdwght.X10
20 lbs. + my bdwght.X10
25 lbs. + my bdwght.X10
My abdominals are still sore from those hanging leg raises I did 2 days ago on Monday. This workout was challenging. Took me about 90 miniutes to complete.
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Post by Deleted on Aug 28, 2009 17:25:26 GMT -5
Box squat
135X6
add weight
160X5
160X5
add weight
205X5
205X5
205X5
205X5
205X5
Bench(close grip, index finger on the smooth)
135X6
add weight
185X6
185X6
add weight
210X5
215X5
220X5
225X5
230X5
dumbell flies
45X10
45X10
45X10
45X10
45X10
seated good mornings
135X5
135X5
135X5
135X5
135X5
Thats it. Took about 95-100 minutes. I'm doing my GPP work tomorrow, Saturday. I will let you know how it goes.
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Post by Deleted on Aug 29, 2009 11:45:40 GMT -5
I was planning on doing about an hour of GPP work but its pouring rain outside and the football field I was going to do it on is going to be soaked. I'll try again tomorrow. Also, could I get some feedback and advice on my training log? The whole reason I came here is because I thought I would get some feedback and advice on my training log. I'm sure you more advanced lifters sought out the advice of more advanced lifters when you were novices and got that advice. Lets keep that circle going. If we don't help each other out, this sport will die. I've studied this sport and I love it. I just hope you'll give this younger guy a chance to shine one day.
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Post by benburgess on Aug 29, 2009 14:13:19 GMT -5
Well what advice or feedback do you want Mike? If you have a specific request i am sure people will have plenty input.
The thing is with training journals when you train this way is you dont get much chance to comment on anything as everything is set in stone anyway - you never miss lifts, you never do anything unexpected or unusual, your numbers and excersise selection are set from the get go. Besides this, most people are doing exactly the same thing anyway which is why i dont personally see the point of a sheiko training jounal - the phrase "I just ran #37 and increased sq bench and dead by 10lbs each" carries exactly the same amount of info as 20 pages of a sheiko journal .
The only time there is really anything to note to comment on while running a cycle is after your skills test or meet - the rest of the time its just grinding through those repeated work sets and trusting that it is working.
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Post by Deleted on Aug 31, 2009 17:44:20 GMT -5
A little background information. Im doing my first meet on March 28, 2010. I know its a way off but its on my mind all the time.
Its bench press and deadlift. Push and pull. Anyway heres what I did today.
bench
195X2
215X3
250X3
270X3
270X3
squat
205X3
245X3
285X5
285X5
285X5
bench
195X3
230X2
250X3
250X3
250X3
250X3
pin lockouts (3rd pin, the one lowest to the chest without touching)
315X1
335X1
355X1
flat dumbell flies
45sX10
45sX10
45sX10
abs
hanging leg raises
3 sets X 5 reps
Thats it for today. Pretty good workout I thought. I was happy with the effort I put in.
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Post by Deleted on Sept 2, 2009 16:28:53 GMT -5
deadlifts
220X3
260X3
260X3
305X2
305X2
325X3
325X3
bench press
195X3
230X3
250X4
250X4
250X4
flat dumbell flies
45sX10
45sX10
45sX10
pushdowns
100X10
100X10
100X10
deadlift from knees
220X3
260X2
260X2
305X3
305X3
350X4
350X4
lunges
30sX5
30sX5
30sX5
abs
hanging leg raises
5 reps
5 reps
5 reps
Took me about 1 hour 15 minutes to complete. I thought it went well.
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Post by Deleted on Sept 4, 2009 16:11:48 GMT -5
Friday September 4 (today)
bench press
180X3
215X3
250X3
265X2
285X2
285X2
305X1
285X2
265X3
230X3
195X3
flat dumbell flies
45sX10
45sX10
45sX10
pushdowns
100X10
110X10
110X10
squat
205X3
245X3
245X3
285X2
305X3
305X3
305X3
good mornings
135X5
185X5
205X5
abs (hanging leg raises)
5 reps
5 reps
5 reps
None of the weights bothered me today. I cruised through it.
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Post by Deleted on Sept 10, 2009 17:22:52 GMT -5
squat
205X2
245X2
285X3
325X2
325X2
325X2
325X2
bench
185X2
215X3
250X3
285X2
285X2
285X2
pin lockouts (rack lockouts) hole 4
305X2
305X2
305X2
305X2
305X2
flat dumbell flies
45X10
45X10
45X10
squat
225X2
265X2
305X3
305X3
good mornings
145X5
195X5
215X5
abs
hanging leg raises
5 reps
5 reps
5 reps
Time: 90 minutes
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Post by Deleted on Sept 10, 2009 17:27:32 GMT -5
deadlift to knees
220X4
260X4
305X4
305X4
305X4
bench press
195X3
230X3
250X3
250X3
250X3
flat dumbell flies
45X10
45X10
45X10
pushdowns
100X10
100X10
100X10
deadlift
220X3
260X3
305X3
325X3
325X3
325X3
325X3
lunges with dumbells
30X5
35X5
35X5
abs
hanging leg raises
5 reps
5 reps
5 reps
Time: 85 minutes
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Post by joeldibattista on Sept 10, 2009 21:04:04 GMT -5
Your conditioning must be very good Mike, you're flying through these workouts.
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Post by Deleted on Sept 11, 2009 15:26:04 GMT -5
I'll be honest with you Joel. I dont think my conditioning is that good. I do very little cardio. But I do go every 30-45 seconds on my lifting sets. Sometimes I feel like I could lift all day. I do think I need to work some cardio in though. Thanks for reading my training logs brother. Your conditioning must be very good Mike, you're flying through these workouts. |
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