Matt R's Training Log

[Deleted]

This is my first post and as such I thought I would start a training log.

A little background on myself:

I'm 37 and had my first powerlifting meet a little under a year ago and will be competing in my second meet in about 12 weeks (Dec. 5th). It was a NASA sanctioned meet and I competed in the SM 220lb class. My lifts at that meet were (all lifts were done with just a belt, no equip., no wraps):
Squat: 472 lbs
Bench: 352 lbs
Deads: 562 lbs

The training I used up to that meet was Bill Starr's 5x5.

My training this year so far has been sporadic at best. I have squatted 475, benched 375, and deadlifted 580 a few weeks back, but with no set training scheme in place. For this next meet I plan to break in some knee wraps/wrist wraps that I did not utilize in my last meet.

I'll be starting the 12 week reduced volume routine to see how that will work out for me (the one posted in one of the Sheiko threads, can't remember which one though). I'll probably be skipping the first week as I only have 11 weeks until my meet. Since my training has been crap this year I'll be happy with a 10lb increase in my total.

All comments are welcome, good or bad, I don't mind.

I really want to total Raw elite before using suits/shirts, and I have a way to go.

** if you've reached this, thanks for reading this ridiculously long post.

[benburgess]

Welcome on board Matt.

Bear in mind that the very reduced volume Sheiko routine is quite a way different from 'classic' Sheiko routines, certainly in terms of overall work anyway. As far as i know Dave is still trialling it and doesnt yet know for sure if it will build as much strength as a 'normal' Sheiko cycle.

Dave - jump in and correct me if i am talking out my glutes.

It might be a good introduction though, if your current work capacity is low. If nothing else, it would prepare you for a higher volume cycle later down the line.

[Deleted]

Sept 21, 2009 12:07:48 GMT -5 benburgess said:

Welcome on board Matt.

Bear in mind that the very reduced volume Sheiko routine is quite a way different from 'classic' Sheiko routines, certainly in terms of overall work anyway. As far as i know Dave is still trialling it and doesnt yet know for sure if it will build as much strength as a 'normal' Sheiko cycle.

Dave - jump in and correct me if i am talking out my glutes.

It might be a good introduction though, if your current work capacity is low. If nothing else, it would prepare you for a higher volume cycle later down the line.

Thanks for the reply and the welcome, Ben.

I did notice that this routine was quite different from the original Sheiko routines, volume wise. Like you said, I'll probably use this as an introductory phase into the higher volume Sheiko's unless this one works great, in which case, maybe just some minor tweaking? After all, without people willing to try something new we would never know if that something new would have ever worked. But, then again, we have that, "What works for one doesn't always work for another", thing. Hmmmmm......

[joeldibattista]

Welcome Matt, which reduced volume routine are you using (how many lifts per month)? Dave has written a few now.

[Deleted]

Sept 21, 2009 18:17:57 GMT -5 joeldibattista said:

Welcome Matt, which reduced volume routine are you using (how many lifts per month)? Dave has written a few now.

It's the one that was posted on the third page of THIS THREAD

I'm also thinking of buying a wheelbarrow and not putitng the handles or legs on it and using that as a sled. I have plenty of sand bags to throw in it for added weight.

[joeldibattista]

Very good sir. Good luck!

Your wheelbarrow idea sounds like it will work well.

[Deleted]

SQUAT
1x2 @ 245
1x2 @ 290
1x3 @ 340
4x2 @ 390

BENCH
1x2 @ 200
1x3 @ 240
1x3 @ 280
3x2 @ 320

BAND PUSHDOWNS
3x10 @ super-mini

DB FLYES
3x10 @ 35

SQUAT
1x2 @ 265
1x2 @ 315
2x3 @ 365

GM
3x5 @ 225

WEIGHTED ABS
3x5 @ 35

All weights are in pounds and the set up is sets x reps @ weight.
Also started the routine on week 2.

[Deleted]

Deadlift (to knees):
1x4 @ 305
1x4 @ 365
3x4 @ 425

Bench:
1x3 @ 220
1x3 @ 260
3x3 @ 280

DB Flyes:
3x10 @ 35

Pushdowns (super-mini):
3x10

Deadlift:
1x3 @ 305
1x3 @ 365
1x3 @ 425
4x3 @ 455

DB Lunges:
3x5 @ 35

Abs (hanging leg raises):
3x8

Used my belt on the first couple sets of the regular deadlifts and tool it off for the last 4 sets with 455.

[Deleted]

Squat:
1x3 @ 243
1x3 @ 290
1x3 @ 365

Bench:
1x2 @ 200
1x3 @ 240
1x2 @ 280
1x3 @ 300
1x2 @ 320
1x1 @ 340
1x2 @ 320
1x3 @ 300
1x3 @ 280
1x3 @ 240
1x3 @ 220

DB Flyes:
3x10 @ 35

Band Pushdowns:
3x10

Squats:
1x3 @ 265
1x2 @ 315
1x3 @ 365

GMs:
3x5 @ 235

Abs:
3x5 @ 45

Used knee wraps for the second session of squats on the last set. I think I have the wrapping down pretty good, now it's time to work on getting them tight.

[joeldibattista]

My training partner and I have had pretty good results using wraps on the first set of squats on the Friday (we're in equipment on Monday). I think it's important to bump the numbers up a little if so as you can get quite a bit from a decent pair of wraps.

[Deleted]

Yeah, I have never attempted a max squat with knee wraps. Thats why I'm only going to use them for a set or 2 on a certain day. If I feel comfortable enough to wear them during my next meet, then I'll have better numbers to go by and will probably start wearing them more often.

The max numbers I'm using on this cycle are:
Squat:
485
Bench:
400
Deadlift:
605

We'll see how this all pans out though. My expectations for my next meet are a 500+ SQ, 400+ B, 600+ DL. Thanks for dropping in.

Sept 26, 2009 22:29:46 GMT -5 joeldibattista said:

My training partner and I have had pretty good results using wraps on the first set of squats on the Friday (we're in equipment on Monday). I think it's important to bump the numbers up a little if so as you can get quite a bit from a decent pair of wraps.

[Deleted]

Haven't updated in over a week. Third week went down without a hitch. On to week 4.

[Deleted]

Wow, haven't posted here for awhile. I'm really bad a keeping up with journals. Anyway, I sort of ditched the program and just tried to get in as much training as I could before my meet on Dec. 5.

I did not squat in this meet, as I am trying to heal up a case of hip bursitis. Did Push/Pull and Powersports. If anyone is familiar with NASA, their Powersports consists of the Bench, Deadlift, and Powercurl.

Here were my results:
Bench attempt 1: 330 lbs <-- good
Bench attempt 2: 363 lbs <-- miss
Bench attempt 3: 363 lbs <-- miss

Deadlift attempt 1: 550 lbs <-- good
Deadlift attempt 2: 606 lbs <-- good
Deadlift attempt 3: pass

PowerCurl attempt 1: 132 lbs <-- good
PowerCurl attempt 2: 148 lbs <-- good
PowerCurl attempt 3: 159 lbs <-- good

I was sort of disappointed with my results, especially in the bench press, as I felt that I should have had the 363 with ease, got it to about 6 inches or so off the chest on both attempts.

My next meet is in April and I plan on doing a full meet. Going to the doctors sometime here in the next couple weeks to see if there is anything that can be done for the hip bursitis outside of icing, stretching, and ibuprofen.

I plan on running Dave's sheiko routine again, that I had started on when I began this thread. I'm taking quite a bit off of my squat max, as I haven't really squatted heavy for some time and to get use to a wider squat stance.

Thanks for anyone that may read this and I apologize for not keeping up with my journal.

[Deleted]

WEEK 1, DAY 1

BENCH:
1x2 @ 220
1x3 @ 240
1x2 @ 280
2x3 @ 300

SQUAT:
1x3 @ 215
1x3 @ 255
3x5 @ 300

GM:
3x5 @ 225

BENCH:
1x3 @ 220
1x2 @ 260
4x3 @ 280

3bd CG PRESS:
3x10 @ 225

DB FLY:
3x10 @ 30

WEIGHTED ABS:
3x5 @ 75

[Deleted]

WEEK 1, DAY 2

DEADLIFT:
1x3 @ 315
2x3 @ 375
2x2 @ 440
2x3 @ 470

BENCH:
1x3 @ 220
1x3 @ 260
3x4 @ 280

DB FLY:
3x10 @ 30

PUSHDOWNS (super-mini):
3x10

DEADLIFT (from knees):
1x3 @ 315
2x2 @ 375
2x3 @ 440
2x4 @ 505

BB LUNGES:
3x5 @ bar

WEIGHTED ABS:
3x5 @ 75

[Deleted]

WEEK 1, DAY 3

BENCH:
1x3 @ 200
1x3 @ 240
1x3 @ 280
1x2 @ 300
2x2 @ 320
1x1 @ 340
1x2 @ 320
1x3 @ 300
1x3 @ 260
1x3 @ 225

DB FLY:
3x10 @ 30

3bd CG PRESS:
3x10 @ 225

SQUAT:
1x3 @ 215
2x3 @ 255
1x2 @ 300
3x3 @ 320

GM:
3x5 @ 225

WEIGHTED ABS:
3x5 @ 75