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Post by davebates on Jan 14, 2009 14:27:16 GMT -5
Guys, I'm heading into a skills eval week in a weeks time however due to personal commitments cant do the entire eval in the one day. Would it be suitable to do one lift per day across consecutive days? Hmmm, try it and see.
can you do this on a different day? |
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Post by Deleted on Jan 30, 2009 19:06:35 GMT -5
Hello everyone, although my "handle" is 1400total my current raw total is 1705, I am a superheavy who competes raw, and will be entering my next meet in 10 weeks. I am hoping to total 1800.
I have only been competing in powerlifting for the past 1 1/2, although at age 39 I have trained with the weights since I was 10.
a friend passed on some sheiko programs and I fell in love with them from the start especially the 5 week comp phase.
As of late I have "modified" the routine to include some things like chains and bands into the workout.
So a typical day may look like
Squats
1x5x55%
1x5x65%
1x4x70%
2x4x75%
5x3x80%
bench
similiar rep and set scheme above,
and then something like
Box squats
5x5
my question is
is it ok to modify sheiko this way or will it lead to overtraining?
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Post by davebates on Jan 30, 2009 19:49:37 GMT -5
Hello everyone, although my "handle" is 1400total my current raw total is 1705, I am a superheavy who competes raw, and will be entering my next meet in 10 weeks. I am hoping to total 1800. I have only been competing in powerlifting for the past 1 1/2, although at age 39 I have trained with the weights since I was 10. a friend passed on some sheiko programs and I fell in love with them from the start especially the 5 week comp phase. As of late I have "modified" the routine to include some things like chains and bands into the workout. So a typical day may look like Squats 1x5x55% 1x5x65% 1x4x70% 2x4x75% 5x3x80% bench similiar rep and set scheme above, and then something like Box squats 5x5 my question is is it ok to modify sheiko this way or will it lead to overtraining? Greetings and welcome to the forum.
I think the first thing that comes to mind is what program are your currently doing? It would be helpful so we can steer you in the right direction.
Then we will go from there. |
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Post by Deleted on Jan 30, 2009 19:53:39 GMT -5
I am using Sheiko 28 at the moment.
I was thinking of using sheiko 38 starting in at 9weeks out and then switch to the 5 week comp phase running up to the meet.
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Post by Deleted on Jan 30, 2009 19:54:02 GMT -5
oh thanks by the way for answering so quickly.
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Post by davebates on Jan 30, 2009 19:57:09 GMT -5
I am using Sheiko 28 at the moment. I was thinking of using sheiko 38 starting in at 9weeks out and then switch to the 5 week comp phase running up to the meet. Hmm #28? Do you have a link so I can see what your doing?
It would be more helpful. |
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Post by Deleted on Jan 30, 2009 20:40:36 GMT -5
here is one of my latest deadlift days
Deadlift
1x135x10
1x245x6
1x335x5
1x425x5
1x425x5
1x515x3
1x545x3
1x585x2
1x615x1
bench
1x135x10
1x225x10
1x245+green bands+40lbs of chainsx5
1x245+green bands+80lbs of chainsx5
1x245+green bands+120lbs of chainsx5
1x245+green bands+120lbs of chainsx5
rack pulls (running out of time) bar slightly below the knee
1x135x10
1x225x6
1x315x5
1x405x5
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Post by Deleted on Jan 30, 2009 20:41:32 GMT -5
another day
Squat
1x145x10
1x235x5
1x325x5
1x415x4
1x505x3
1x555x2
1x555x2
1x555x2
Bench
1x135x10
1x225x5
1x315x5
1x365x5
1x365x5
1x405x5
Box squats
1x325x4-12" box
1x325x4-12"box
1x325x4-12" box
1x325x4-12"box
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Post by Deleted on Jan 30, 2009 20:42:14 GMT -5
bench and squat day
Bench
1x135x10
1x225x5
1x325x5
1x325x5
1x375x4
1x375x4
1x425x2
1x425x2
1x425x2-needed help on both these reps.
1x225x30
Squat
1x145x10
1x235x5
1x325x5
1x415x5
1x505x2
1x555x1
incline bench
1x135x10
1x225x8
1x315x5
1x315x5
1x315x5
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Post by davebates on Jan 30, 2009 20:43:51 GMT -5
another day Squat 1x145x10 1x235x5 1x325x5 1x415x4 1x505x3 1x555x2 1x555x2 1x555x2 Bench 1x135x10 1x225x5 1x315x5 1x365x5 1x365x5 1x405x5 Box squats 1x325x4-12" box 1x325x4-12"box 1x325x4-12" box 1x325x4-12"box What are your current maxes that you are working off of? |
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Post by Deleted on Jan 30, 2009 20:48:33 GMT -5
you'll probably consider this a very very loosely based sheiko program.
in fact I wouldn't be surprised if you said it really wasn't one.
allow me to explain.
I followed sheiko very strictly for about 2 months back in april and May of 2008 and had great results.
I use to workout at home and sheiko worked well.
Then I joined a true powerlifting gym. I wanted to use some of the accessories to perfect my form and work on weak points, thats why I began to incorporate more chains, bands, box squats, etc.
I find that these accessories help aspects of my lifts, like the lockouts on my bench.
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Post by Deleted on Jan 30, 2009 20:52:50 GMT -5
I am working off of current max's of
Squat 625
My bench max is 450 (although the percentages for bench seem too light for me, maybe its all my former training, but 70-80% is weight that i can handle for 6-8 reps rather easily. The bench workouts seem too easy, so i usually up it to 85-90%)
Deadlift-650
I use my current max's in the squat and deadlift for a sheiko template.
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Post by davebates on Jan 30, 2009 22:49:16 GMT -5
here is one of my latest deadlift days OK lets review your deadlift portion of your workoutDeadlift 1x135x10 1x245x6 1x335x5 1x425x5 1x425x5 1x515x3 = 80% based off a 650 max1x545x3 = 83%1x585x2 = 90%1x615x1 = 94.6%Why do you feel you need to go heavier than 515? (80%)
It's not a criticism, I'm trying to understand what you have in mind.
What do you think about doing 3 more sets at 515 for 3 reps instead. The idea is to become more efficient at the movement. Save it for the pin pulls next time.I get that you are trying to work on your lockout here. Would it have been possible after warm up (225) to go straight to the 120lb chain set up and do 4 solid sets there?bench 1x135x10 1x225x10 1x245+green bands+40lbs of chainsx5 1x245+green bands+80lbs of chainsx5 1x245+green bands+120lbs of chainsx5 1x245+green bands+120lbs of chainsx5 rack pulls (running out of time) bar slightly below the knee 1x135x10 1x225x6 1x315x5 1x405x5 = 62%
when you do these next time try 515 (80%) and do them for sets of 4 reps. It pushes your CNS a little different than having to go up in weights like you did in the first deadlift session.
See what you think.. |
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Post by davebates on Jan 30, 2009 23:10:25 GMT -5
another day Squat 1x145x10 1x235x5 1x325x5 1x415x4 1x505x3 = 80%1x555x2 = 88%1x555x2 1x555x2 Since you like to push yourself a little bit on the squat, what do you think about going to 531 (85%) and trying to do triples instead of doubles?Bench 1x135x10 1x225x5 1x315x5 1x365x5 1x365x5 1x405x5 = 90% based off a 450 max. My guess is it's about 75 to 100 pounds more. Take a day and work up to a single so we can have a accurate max to work off of. remember it's a starting point.Box squats 1x325x4-12" box = 52% based off your max of 6251x325x4-12"box 1x325x4-12" box 1x325x4-12"box What do you think about using 468 (75%) for sets of doubles instead for your box squats? |
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Post by Deleted on Jan 31, 2009 18:08:49 GMT -5
Sometimes I am not disciplined enough and get gready with the weight. Especially when something like 515 feels light. What I should probably do is finish out the rep set scheme and not jump up. I hear you loud and clear on the "to become more effecient" idea.
About the bench, its hard to see where I am at. For some reason 405 for 5 is somewhat easy, but 450 is extremely hard. I believe my strength (or form, or mind) gives out.
As far as the suggestion on the box squat goes, do you mean 468 for box squats or normal squats?
Another question for you (if you don't mind and I am grateful)
I am 10 weeks out, should I go strict sheiko, (38) for 4 weeks, and then launch right into the 5 week comp phase? or take a week off in between?
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Post by bigarm19 on Feb 1, 2009 9:28:48 GMT -5
About the bench, its hard to see where I am at. For some reason 405 for 5 is somewhat easy, but 450 is extremely hard. I believe my strength (or form, or mind) gives out. Are you building to the 450 or just jumping to it? If your not already, try this. 135X10,225X10,315X5,285X1,405X1,420x1,440x1,450x1. You may miss 450, but if you hit 440, 450 actually will be your number. This can be your work out for the bench day. Trust me it works. The little I know about the Sheiko routine it seems you may not be lifting enough tonnage. Numbers wise. Then again I feel this may be a proven training method. Though it working for me would be doubted. We are all different. |
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Post by Deleted on Feb 1, 2009 20:13:27 GMT -5
thanks for the feedback , much appreciated! I will try it out on my next bench day.
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Post by davebates on Feb 2, 2009 0:11:01 GMT -5
Sometimes I am not disciplined enough and get gready with the weight. Especially when something like 515 feels light. What I should probably do is finish out the rep set scheme and not jump up. I hear you loud and clear on the "to become more effecient" idea. About the bench, its hard to see where I am at. For some reason 405 for 5 is somewhat easy, but 450 is extremely hard. I believe my strength (or form, or mind) gives out. Ok then do the program based on a 450 max.As far as the suggestion on the box squat goes, do you mean 468 for box squats or normal squats? Yes, I mean 468. I think you should be able to do it.Another question for you (if you don't mind and I am grateful) No problem, All I care about it you getting stronger sir.I am 10 weeks out, should I go strict sheiko, (38) for 4 weeks, and then launch right into the 5 week comp phase? or take a week off in between? When you get to 9 weeks out do the program I have on this site. It really works well for every lifter that has tried it. Somebody set it up in excel to so you can down load it and plug in your numbers.
Start with the conditioning week,
Do weeks 1- 4 then,
skip to week 9
and do weeks 9-12 for your meet.
If you have any questions about it feel free to ask. All I ask from you is give it an honest try and do the program as written. No going heavier, you must be patient with this type of training. |
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Post by Deleted on Feb 2, 2009 19:45:45 GMT -5
thanks I will give it a try
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Post by Deleted on Feb 4, 2009 21:56:30 GMT -5
back on the strict sheiko program.
8 weeks until the monster meet and 10 weeks to the tri state's
COnditioning week
Bench
1x135x15
1x225x5
1x250x5
1x300x4
1x300x4
1x350x3
1x350x3
1x350x3
Squats
1x135x10
1x225x8
1x315x5
1x375x4
1x375x4
1x435x3
1x435x3
1x435x3
all reps done slow and controlled with a focus on form
flys' I used kettlebells instead of dumbells 44lbs
1x44x10
1x44x10
1x44x10
good morning with safety squat bar
1x235x5
1x235x5
1x235x5
done,
good solid workout
I posted this workout because it reminded me how great sheiko is. This workout was not overly taxing but right on the money for "teaching" me things.
Thanks Dave!
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