Sheiko Beginner Stage 2 Log

Discussion in 'Training Logs' started by Prokofievian, Sep 11, 2018.

  1. Prokofievian

    Prokofievian Red Belt

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    Week 7 Day 3

    Incline Bench

    45 5 x 2
    50 4 x 4

    Notes: Top sets were RPE 6 maybe. Should have taken 55.

    Pushups

    8 x 6

    Deadlift from blocks (knee level)

    130 5 x 2
    140 5 x 2
    150 4,4,4,3 (grip failure)

    Notes: Top sets were supposed to be 145 but fuck walking back to the weight tree to get a pair of 2.5s.

    Bulgarian Split Squats

    +16 5 x 5
     
  2. auger38

    auger38 Will pay to check your oil

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    I respect you exerting more energy in your lifts because you were too lazy to walk.



    Fuck cardio
     
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  3. Casrot

    Casrot Green Belt

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    Anything over 3 reps is cardio.
     
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  4. Prokofievian

    Prokofievian Red Belt

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    Week 7 Day 5

    Squat

    77.5 6 x 1
    87.5 5 x 2
    92.5 5 x 4

    Notes: Tweaked my back re-racking the second set of 92.5 which sucked. I just loaded more of the weight on my quads to finish the sets.

    Seated Dumbell Press

    20 5 x 5

    Close grip bench

    42.5 6 x 1
    52.5 6 x 2
    57.5 5 x 2
    55 5 x 2

    Dumbell Flyes

    10 10 x 5

    Leg Press

    160 5 x 5

    Notes: someone was doing barbell front raises in the squat rack, so I substituted leg press for squats.
     
  5. Casrot

    Casrot Green Belt

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    <{cuts}>
     
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  6. Prokofievian

    Prokofievian Red Belt

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    Week 8 Day 1

    Squat

    80 8 x 1
    90 6 x 2
    95 6 x 4

    Notes: My belt and sleeves arrived on Monday, so today was the first day that I tried the full competition set up. I never knew squats could feel so good.

    Bench

    55 5 x 2
    60 5 x 2
    65 5 x 3

    Notes: Both hips decided to cramp as I got under the 4th set so I had to cut these short. The weight felt pretty easy though.

    Dumbell Flyes

    12 10,10,10,8,7

    Pushups

    10, 10, 7,7,8

    Squat (no belt)

    70 5 x 2
    80 5 x 5
     
  7. auger38

    auger38 Will pay to check your oil

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    Ive got a couple of questions. Height? Weight? A/S/L? What kind of competition are you looking to enter?


    Side note: I nearly had a heart attack yesterday when Kotka went knee on knee and fell awkwardly to the ice.
     
  8. Prokofievian

    Prokofievian Red Belt

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    I'm 1.92m and 96kg (gangletron, Kotkaniemi build). There are two powerlifting meets in February here in Holland: one is a regular meet that, so far as I know, is fully sanctioned by the K.N.K.F. (Dutch IPF affiliate), and there's a beginner's meet, which I think doesn't count for anything. Depending on the results of this 10 week program I will either do the tried and true 37-30-32 cycle to guide me into the meet. If my maxes aren't ''high enough'' I'll just do the sheiko beginner preparatory cycle a few times.

    I'll compete raw.
     
  9. auger38

    auger38 Will pay to check your oil

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    You’re an inch taller than me, we weigh the same, but we both have 25lbs on the Eagle. Still scrawny though lol.

    What kind of numbers are you shooting for, to deem yourself ready for the competition?
     
  10. Prokofievian

    Prokofievian Red Belt

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    Lol, I got some people to film me doing squats and I look like smeagol. At this point I was about 92. I've gained 4kg on the program so far so, heading in the right direction at least.

    I'll enter with whatever my numbers are. But I have a test day after the end of the program (in about 3 weeks) the results of which I'll base the next program off of. I would like to hit a 140 squat, 160 deadlift and who the fuck knows for bench lol. Whatever program I choose next will have benching 3 times per week, so let's see what happens.
     
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  11. auger38

    auger38 Will pay to check your oil

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    Best of luck on hitting those numbers/gaining weight man!
     
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  12. Prokofievian

    Prokofievian Red Belt

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    Week 8 Day 3

    Deadlift from blocks (knee level)

    120 6 x 2
    130 6 x 2
    140 5 x 4

    Incline Bench Press

    40 5 x 1
    50 5 x 2
    60 4 x 5

    Rope Tricep pushdowns

    15 10 x 5

    Dumbell Shoulder Press

    14 10, 10, 9, 8, 7

    Leg Press

    140 8 x 1
    160 8 x 2
    170 6 x 4

    Notes: I may have done 5 sets at 170. I wasn't sure if I had done 3 or 4, so I did one more. All the volume today.
     
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  13. Prokofievian

    Prokofievian Red Belt

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    Week 8 Day 5

    Squat

    82.5 6 x 1
    92.5 6 x 2
    100 5 x 4

    Notes: I wasn't about to load everything but a second 20kg plate on the bar so I took the 5kg jump.

    Bench

    55 5 x 1
    62.5 5 x 2
    67.5 5 x 5

    Notes: Instead of set my arch by putting my feet on the bench, I just crawled my feet towards my head after setting my shoulders. It's not as tight but my hip doesn't cramp up.

    Dumbell Flyes

    12 10 x 5

    Notes: The final two weeks of the program are here. The high volume continues until the 2nd day of week 9. The final week of the program is a taper: squats taper off to 5 triples on Week 10 Day 1, Bench tapers off to 3 doubles on Week 10 Day 3, and deadlifts taper to 4 triples. I'll test my maxes on the following wednesday.
     
  14. Prokofievian

    Prokofievian Red Belt

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    Week 9 Day 1

    Squat

    82.5 8 x 1
    92.5 6 x 2
    102.5 5 x 4

    Bench

    50 6 x 1
    57.5 5 x 1
    67.7 4 x 2
    72.5 3 x 4

    Notes: Two good bench days in a row.

    [​IMG]

    Dumbell Flyes

    12 10 x 5

    Notes: Progress in these doesn't really show up well in logs. But there's been a bunch.

    Pushups

    10 x 5

    Leg Press

    160 8 x 1
    170 6 x 2
    180 5 x 4
     
  15. Prokofievian

    Prokofievian Red Belt

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    Week 9 Day 3

    Deadlift to knees

    warmup
    120 5 x 2
    130 5 x 5

    Close grip bench

    warmup
    50 5 x 1
    55 5 x 1
    60 4 x 5

    Dips

    BW (~96) 6,5,5,5,5,6

    Notes: Not sure where the extra rep came from on the last set.

    Deadlift from blocks (1-2" below knees)

    120 5 x 1
    140 4 x 1
    150 4 x 4

    Notes: I am doing these without chalk. I will probably need to strap up during test day.

    Front Squat

    60 5 x 5

    +20km cycling
     
  16. Prokofievian

    Prokofievian Red Belt

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    Week 9 Day 5

    Bench

    57.5 5 x 1
    67.5 4 x 2
    72.5 4 x 2
    72.5 3

    Notes: I suppose one way of knowing your technique is getting somewhere is if you notice something isn't quite right with your set up, and you proceed to shit the bed.

    Squat

    90 5 x 1
    100 5 x 1
    105 5 x 4

    Notes: These are starting to get squishy. Combination of factors: nutrition was garbage this week, I wasn't recovered from Day 3, didn't gain any weight, and it's starting to get heavy. The first rep is fast and without distortions in form. Positives: I'm believing more in the correct bar path even when I'm tired.

    Pushups

    8 x 5

    Tricep Pushdowns

    12 10 x 5

    Notes: these were superset to save time.
     
  17. Prokofievian

    Prokofievian Red Belt

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    Week 10 Day 1



    Squat

    92.5 5 x 1
    102.5 4 x 2
    112.5 3 x 5

    Notes: The third and 5th set were all over the place, totally out of the groove, but the rest were solid.

    Bench

    60 6 x 1
    65 5 x 2
    70 4 x 2
    75 3 x 4

    Notes: Felt strong, if slow.

    I decided to skip the rest to do a mini taper. Friday is bench and deadlift. I'll skip sunday, test on monday.
     
  18. Prokofievian

    Prokofievian Red Belt

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    Week 10 Day 3

    Bench

    60 5 x 2
    65 5 x 1
    75 3 x 1
    80 2 x 3

    Notes: Smashed every rep.

    Deadlift from blocks (1-2" below knees)

    135 4 x 1
    145 4 x 1
    155 3 x 4

    Notes: Smeshed.

    Hammerstrength chest press

    60 6 x 5

    Notes: I tried to do these ''close grip'' since that's what was scheduled, but there was a huge lineup for the bench.

    Front Squat

    60 5 x 1
    65 4 x 4

    And that's all folks! I will skip sunday's workout and Monday will be ''meet day.'' My plan is

    Squat 117.5 130 140
    Bench 82.5 87.5 92.5
    Deadlift 145 160 170
     
  19. Prokofievian

    Prokofievian Red Belt

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    Test Day

    Squat

    60 5 x 1
    80 3 x 1
    105 2 x 1
    117.5 1 x 1
    130 1 x 1
    140 1 x 1 +15kg PR

    Bench

    40 5 x 1
    60 3 x 1
    75 2 x 1
    82.5 1 x 1
    87.5 1 x 1
    90 0 x 1

    Deadlift

    60 5 x 1
    100 3 x 1
    120 2 x 1
    130 2 x 1
    145 1 x 1
    160 0 x 1
    150 1 x 1

    Total = 377.5kg

    Notes: Squats were surprisingly easy. I spent all weekend worrying about the 140 squat, and almost pussed out of it at the last moment. I actually loaded 137.5 on the bar before deciding to go for 3 plates. Bench, 87.5 moved very well, and 90 didn't move an inch. Deadlift was the most surprising and disappointing. I'm in the weird situation I can lock out more than I can move off the floor. I can think of two reasons for this. First, over the last 10 weeks I have pulled from the floor or a deficit a grand total of 4 times. Second, my upper back is weak from not rowing at all. Essentially, I find it difficult to transfer force to the bar off the floor such that I am still in position when the bar gets to my knees. If I'm still in position when the bar gets to my knees, I can lock the weight out.

    Going forward I'm going to continue on a sheiko-ized LP program until the results stop coming with three major focuses. 1.) Deadlift strength off the floor, 2.) Upper back development, 3.) Flat bench.

    Monday

    Squat
    Bench
    Row
    Squat
    Hyperextensions

    Wednesday

    1.5 Deadlift/Deficit Deadlift*
    Bench
    Wide grip cable row
    Pull downs
    Deadlift from blocks*
    Front Squat

    Friday

    Bench
    Squat
    Close grip
    RDL
     
    Last edited: Nov 20, 2018
  20. Prokofievian

    Prokofievian Red Belt

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    1.5 Deadlift

    60 5 x 1
    80 5 x 1
    100 5 x 1
    110 5 x 2
    110 4 x 1
    100 5 x 1

    Notes: Holy shit are these difficult.

    Feet up bench

    40 10 x 1
    50 10 x 3
    50 7 x 1 + 40 5 x 1

    Wide grip Cable Row

    35 10 x 4

    Front Squat

    65 5 x 5
     

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