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Post by superaveragebro on Mar 17, 2012 19:16:22 GMT -5
Got some nice PB's tonight at meet. 5kg PB squat, broke NR in my category which I already held. 2.5kg PB bench. And a massive 10kg PB in deadlift and new NR, besides it was a 3 x bodyweight deadlift. Unequipped meet. For the records I did 220-130-260 (deadlift 265 at 4th attempt) - 610total @ 90kg category ---- 265 dead @ 88.1kg bodyweight
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Post by starter20 on Mar 19, 2012 13:52:01 GMT -5
great man!
do you got any clips?
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Post by superaveragebro on Mar 25, 2012 15:20:15 GMT -5
yes I will post a link to highlights of the meet soon
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Post by joeldibattista on Mar 25, 2012 17:17:46 GMT -5
Very nice, congrats.
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Post by superaveragebro on Mar 27, 2012 16:37:37 GMT -5
The above is a link to a 2.5min clip of the meet. I'm the one in orange and black singlet, and a white t-shirt
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Post by starter20 on Mar 28, 2012 10:02:02 GMT -5
smooth pull and very easy bench man
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Post by superaveragebro on Mar 30, 2012 16:28:33 GMT -5
Regarding dead I agree, I had still much left in the tank. I did 4 attempts. Even squats were relatively easy. Bench I think I was closer to my limit. But that is how I love to compete. Doing all my attempts, trying never to fail, and starting the new cycle knowing that even if I do not get any stronger I know that I will beat my previous record during next comp.
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Post by starter20 on Apr 10, 2012 5:00:27 GMT -5
guys, ive got a question. ive got a meet on the 16th of june. which means its in the 10th week from this cycle (NOT COUNTING CONDITIONING WEEK). what woul you guys do? just skip week 9 (skills evo week) + 10 and just perform week 11 + 12 instead?
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Post by superaveragebro on Apr 19, 2012 16:57:29 GMT -5
I will definitely skip week 9. Depending how beat up you are, you might decide to keep 10 and skip let's say week 4 or 5.
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Post by starter20 on Apr 26, 2012 5:08:34 GMT -5
cheers mate! im in week 3 now and still feeling perfect. in comparing to #31 this is a breeze. why would you condiser losing week 4 + 5?
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Post by superaveragebro on Apr 27, 2012 8:19:36 GMT -5
No I said 4 or 5, not 4 + 5. 4 and 5 are harder than 10. So if you feel beat up skip either 4 or 5 and keep 10. Else skip 10. You say the program is easy for you so you should skip 10. That is besides 9.
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Post by starter20 on Apr 28, 2012 6:50:47 GMT -5
allright dude, thnx for clearing that up!
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Deleted
Deleted Member
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Post by Deleted on May 12, 2012 12:40:52 GMT -5
Hi everyone this is my first post... I found this program through a google search that lead to T-Nation and an article written by matt mcgorry called "sheiko shakes up powerlifting." I have been into powerlifting for the past 2 years or so and feel that at this point, halfway through this 13 weeker, that I will hit PR's on all three lifts... I have a comp coming up 100% RAW fed in Whitecourt Alberta and hope to total CMS 1512lbs at 242... This is my first sheiko routine and I love the volume but no maxing out. I used to max out every day ala John Broz but just went stale. I actually have a quick question about squats: I can squat more low bar vs high bar but if i squat low bar too much it hurts my upper glutes... so I have been squatting low bar mondays based on 507lb PB, and squatting high bar friday based on 485lb PB... is that ok? So far I feel great, so we will see what happens in the meet... thanks again Dave and Eric for all the info you have put out there for us!
Pete
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Post by superaveragebro on May 15, 2012 14:44:02 GMT -5
seems ok to me. you can mix up box squats, safety squat bar ecc, as long as you base it on a 1rm of the exercise in question. however in my opinion you should stick to competition style squats for the majority of the workouts.
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Deleted
Deleted Member
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Post by Deleted on Jun 3, 2012 5:12:18 GMT -5
The link on Page 1 doesnt work (the excel file)?
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Post by superaveragebro on Jun 5, 2012 13:16:53 GMT -5
try all of them
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Post by chreiz on Jun 9, 2012 9:26:09 GMT -5
Busy with this one, currently just passed skill evalutation.
Eager as i was tried to set prs anyway.
Did go well actually.
Missed 250kg squat though, too eager i guess with 240kg max.
Bench I set a 5kg PR to 135kg and deadlfit a 10kg PR to 300kg.
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Post by superaveragebro on Sept 8, 2012 16:28:49 GMT -5
I have followed this 13 weeker once and have reaped awesome results. I will start running this program again tomorrow with new maxes. You can follow my training program on this link www.powerliftingmalta.com/blog/ |
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Post by superaveragebro on Sept 8, 2012 16:33:12 GMT -5
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0ni
Newbie
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Post by 0ni on Sept 10, 2012 0:22:09 GMT -5
You're from Malta? Heh, I have a holiday home in Xaghra, Gozo |
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