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Post by Deleted on Apr 23, 2010 2:26:32 GMT -5
Week 1 - Day 1
Today was the first session of a program which is infinitely too advanced for me. It's the Boris Sheiko - Candidate To Master of Sports. Lots of volume, lots of sets and 4 days worth every week.
I have set my maxes as 145 squat, 130 bench, 170 deadlift. (My actual maxes for the three lifts are 150/120/215)
To be honest, so far, only 1 day in mind you, it seems like it takes a long time to complete but is not particularly taxing. In fact today's session was highly enjoyable.
I plan on staying on the program for 5 weeks and in week 5, testing my 1 rep maxes in the Squat and Bench. With my back issue, I doubt I will ever attempt a 1 rep max deadlift again.
So, today's session:
Squat
5 reps - 72.5kg
4 reps - 87.5kg
4 reps - 87.5kg
3 reps - 102.5kg
3 reps - 102.5kg
2 reps - 115kg
2 reps - 115kg
2 reps - 115kg
2 reps - 115kg
2 reps - 115kg
Bench Press
5 reps - 65kg
4 reps - 77.5kg
3 reps - 90kg
3 reps - 90kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
Dumbell Flyes
5 sets of 10 - 20kg
Squat
5 reps - 80kg
5 reps - 90kg
4 reps - 102.5kg
4 reps - 102.5kg
4 reps - 102.5kg
4 reps - 102.5kg
4 reps - 102.5kg
Autopsy
Nice sesssion. Really enjoyable. Every rep was a success!
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Post by Deleted on Apr 23, 2010 2:27:05 GMT -5
Week 1 - Day 2
Travelled to and from Leicester today before starting my session at 8pm. I felt a bit tired before I started but nothing major.
Today's session called for Dead lifts. I haven't dead lifted since my injury in early March so I was very apprehensive about today's session.
I needn't have worried though. With my new technique incorporating my legs a lot more and virtually eliminating my lower back from the initial movement, I felt stronger than ever.
I am very pleased!
The session
Deadlift
4 reps - 85kg
4 reps - 102.5kg
3 reps - 120kg
3 reps - 120kg
3 reps - 135kg
3 reps - 135kg
3 reps - 135kg
3 reps - 135kg
3 reps - 135kg
Bench Press
6 reps - 65kg
5 reps - 77.5kg
4 reps - 90kg
4 reps - 90kg
3 reps - 97.5kg
3 reps - 97.5kg
2 reps - 105kg
2 reps - 105kg
3 reps - 97.5kg
3 reps - 97.5kg
4 reps - 90kg
6 reps - 85kg
8 reps - 77.5kg
10 reps - 65kg
Flyes
5 x 10 - 20kg
Deadlift
4 reps - 85kg
4 reps - 102.5kg
4 reps - 120kg
4 reps - 120kg
4 reps - 120kg
4 reps - 120kg
4 reps - 120kg
Autopsy
Wowser.....That was hard work!
Very happy to get a solid dead lift session in.
Things are looking bright.
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Post by Deleted on Apr 23, 2010 7:06:55 GMT -5
Week 1 - Day 3
More of the same. Volume and sets....sets and Volume
Bench Press
5 reps - 65kg
4 reps - 77.5kg
3 reps - 90kg
3 reps - 90kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
3 reps - 105kg
Squat
5 reps - 72.5kg
4 reps - 87.5kg
3 reps - 102.5kg
3 reps - 102.5kg
3 reps - 115kg
3 reps - 115kg
3 reps - 115kg
3 reps - 115kg
3 reps - 115kg
3 reps - 115kg
Bench Press
5 reps - 72.5kg
4 reps - 85kg
3 reps - 97.5kg
3 reps - 97.5kg
3 reps - 97.5kg
3 reps - 97.5kg
3 reps - 97.5kg
Flyes
5 sets 10 reps
Autopsy.
Decent session. Hit every rep without any drama. That's nearly week 1 done. 4 more to go....
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Post by joeldibattista on Apr 23, 2010 21:55:23 GMT -5
With my back issue, I doubt I will ever attempt a 1 rep max deadlift again. What is your back issue? I herniated a disc in 2006 and then made the switch to sumo. Have you tried sumo deadlifting before? It's 4 years later and I'm still probably weaker (pound for pound) but I am able to deadlift and make progress. Good luck! |
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Post by Deleted on Apr 24, 2010 4:41:00 GMT -5
With my back issue, I doubt I will ever attempt a 1 rep max deadlift again. What is your back issue? I herniated a disc in 2006 and then made the switch to sumo. Have you tried sumo deadlifting before? It's 4 years later and I'm still probably weaker (pound for pound) but I am able to deadlift and make progress. Good luck! Thanks. I don't know what my back issue is. I have been seeing an Osteopath for a while now who has taken the acute pain away but the deep nagging pain always seems to be there. I 'popped' it lifting at the British Championships in March. |
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Post by Deleted on Apr 24, 2010 11:22:57 GMT -5
The experiment is over!
I have a re-occurrence of the same back injury I have just recovered from. I did it dead lifting again.
To say I am devastatingly disappointed would be a huge understatement.
Todays session
Sheiko - week 1, day 4.
I can't be bothered putting the details.
Autopsy
Unhappy. Time for a total rethink regarding the future of my training.
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Post by joeldibattista on Apr 25, 2010 7:56:08 GMT -5
Do you pull conventional or sumo?
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Post by joeldibattista on Apr 25, 2010 8:00:50 GMT -5
John, I've just looked at the video of your 205kg pull... I'm not suprised you have back problems. Like it or not, your form looks terrible to me.
Personally, I think you should take a step back and give sumo (with text book form) a try. You will almost certainly be weaker initially, but you'll have to suck it up.
Also, you shouldn't be doing a CMS routine. I think you should consider one of Dave's cycles on here.
Some food for thought...
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Post by Deleted on Jul 4, 2011 16:35:28 GMT -5
Hi all,
I need to start Sheiko to take me to the GBPF North West champs on December 4th (I think)
What programs would you recommend:
For info, my best lifts are: (ALL RAW)
Squat - 190kg
Bench - 130kg
Deadlift - 215kg
I weigh 83kg.
Many thanks for any help you can offer.
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Post by joeldibattista on Jul 10, 2011 20:42:50 GMT -5
John, I would run Dave's beginner 13 week program on this forum. It's a great routine and my training partner and I are still running it after 3 years and hitting PBs.
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