skills evalutation

[Deleted]

I have been training sunday tuesday thursday and had to do my skills evaluation today because of other commitments.
The squat was not that good because I am dealing with a hip problem right now so I was feeling the pain more than anything else. The bench worked up to 95% and smoked it. The weight felt easy. I have been doing the 13 week equiped cycle and was training in a loose shirt that I could touch 70% in. I feel this really made me work in the 80% range and from that I have improved, I stuck with the program just as written and I am happy with the results so far with the bench. I was very skeptical with the bench in the begining and was going to change things, but I am glad I did not. The deadlift I worked up to 95% and felt good, definetely feel a pr is in the making for the meet. The wierd thing is the deadlift I do not feel the hip as much because there is no eccentric and that is where I feel it the most in the whole between the eccentric and concentric with the squat. So overall I am very happy with the progress, I just have to make it through these next couple weeks dealing with the hip and I feel I am going to put up some good numbers at the meet. My first time doing sheiko and I am very happy with the progress.

[Deleted]

Today was my brothers skill evaluation and first time with sheiko and every weight in the 95% range he smoked and he was actually sick and a little under the weather today. He did the same thing with the bench working in a shirt that he could touch with 70% and the results were obvious today. I feel he is really going to do good at this meet.

[robwhite]

Good result! Best of luck with his meet.

[erictalmant]

Good luck!

Please let us know how you do.

-Eric

[robwhite]

Heres the results of my first skills evaluation, taken from my log:

Had ALOT of agro with getting stuff ready for when i move into my new flat next week. Not really up for this at all. Finding it difficult to get my head right.

Squat 1x3@50% (60kg)
1x3@60% (92.5kg)
2x2@70% (112.5kg)
1x2@80% (127.5kg)
1x1@90% (145kg) - Belt on. Very fast and deep.
1x1@95% (152.5kg) - After the last set i got a bit over-confident and lost my concentration. My knees shot forward, taking my glutes out of it a bit. Was still solid and deep.

Bench press 1x3@50% (55kg)
1x3@60% (67.5kg)
2x2@70% (77.5kg)
1x2@80% (87.5kg)
1x1@90% (100kg)
1x1@95% (105kg) - Kept the elbows tucked, got a good tight arch on the bench, got a decent hand off from a good spotter, and smoothly bought the bar down to the low sternum, held for a good 2 secs, and pressed it straight up. Feet and glutes stayed firmly on the floor / bench throughout.

Deadlift 1x3@50% (100kg)
1x2@60% (120kg)
2x2@70% (140kg)
1x2@80% (160kg) - Butt was moving around all over the place.
1x1@90% (180kg) - Belt on. Was a real grinder.
1x1@95% (190kg) - Fail. Bar felt like it was nailed to the floor.

EDIT: Forgot to add some supplementary work i did after:

36lb Kettlebell swings x20

3x10 Hanging leg raises.

NBL: 41

Considering how tired and crap i felt going into this session, a good overall result. I may have missed the deadlift because i was so stressed and tired, and / or it could have been because i overestimated my deadlift max at the start of this programme. I think i will reduce my estimated 1RM to 190kg on the deadlift.