KEEP ON MATT STRONG 2015: Powerlifting / Sheiko / Life / Trust the process

[phal]

Hello! I'm no stranger to these boards and I wanted a fresh start with this journal.

My name is Matt, I like to powerlift and enjoy life at the same time.



Keep On Getting Strong

Lifts:

Gym PR's @ 165 BW

Bench: 225x16
Squat: 315x17
Deadlift: 500x10 585x3 and 600x1

Currently getting over an injury but my squats/deadlifts are catching up again and will surpass my old strength levels soon.

I will be posting up my workouts here and there but mostly use this forum as a way to keep in touch with all the amazing people I've met here and had the pleasure of meeting in person during my journey.

I primarily train using sheiko's formatting with some of my own here and there. Feel free to ask questions and don't be afraid to get on my ass when I inevitably will slack.

Hoping to obtain a 700+ deadlift in the future and bring my baby bench to at least 2x BW paused and it'd be nice to squat 5 plates but what is lifting without goals?

Welcome and enjoy!

[fittofattofit]

Those are some amazing lifts ... just a sick combination of strength and stamina, all the more impressive at only 165. I remember seeing your 500 x 10 pull vid a few years back. Good luck with the goals!

[phal]

Went in after a busy day at work. (I work a physical job)

Paused CGBP 2 count

135x10x2
185x5
205x3
230x3x9

JM Press

135x8x3

Pretty wiped out and went in to get something done. Should squat again soon and/or deadlift.

[phal]

Paused CGBP

135x10x2
185x3
225x3x2
255x2
260x1
230x8 tng

JM press

135x8x2

Paused squats 5 sec count

135x5
205x5
245x3
285x1
315x1

All beltless

One arm push downs

4 sets x12

Double paused beltless deficit DL

135x10
225x5
315x3
365x3x2

Easy workout but I needed to B/S/D and get back to the grind.

Weighed in at 160 so my nutrition/rest has been way off working so much.

[phal]

Celebrating my girl's birthday over the weekend so I didn't have much time to hit the gym (no complaints haha) so I went in later Sunday to hit some bodyparts.

CGBP tng (went lighter)

135x10x2
185x5
205x10x4
215x10

JM Press

145x8x2

Double paused beltless deficit deadlifts

135x5
225x3
315x3x2
405x3x2

Leg Curls SS w/ Abs

4 sets x12

Hanging Leg Raises

3 sets x10

[phal]

Paused CGBP while waiting to DL

135x10x2
185x5
225x3

Beltless double paused deficit DL
(3+? Inch deficit)

135x5
225x5
315x3
365x2
425x3 PR

Paused incline bench

135x5
185x3
205x2x3
135x12 tng

Triceps

5 sets x12

[phal]

Sheiko Advanced (med load prep cycle)

Front squat

135x5
165x5
205x4x4 paused last rep

CGBP paused

135x10
165x5
190x4
225x3
235x2x4

Back squat

185x5
235x3
265x3
315x2x4

Spoto press

135x8x4

Abs

3 sets x10

Back to the grind.

[phal]

Sheiko Advanced (med load prep cycle) week 1 day 2

Paused Deadlifts

135x5
225x5
315x5
405x3x4

CGBP tng

135x10
185x5
220x3
220x5
220x7
220x4
220x6
220x8

Paused Deadlifts

315x3
375x3
430x2x4

Lat Pulldowns

4 sets x10

[phal]

Sheiko day 3

Paused CGBP

135x10
185x5
225x3
235x3x4

Squat paused going down (then below depth and finished)

135x5
185x3
235x3
273x3x4

Spoto press subbed from board press

135x5
185x3
205x3x2
225x2x3

Flyes

4 sets x10

Hyperextensions

4 sets x8

[phal]

Sheiko advanced week 2 day 1

Double paused deficit deadlifts

135x5
225x5
315x5
405x2x4

Paused incline bench

135x5
185x3
205x2x5

Good mornings

135x5x2
185x5
215x5

CGBP

205x4x5 last set paused

Leg extensions

3 sets x12

[phal]

Sheiko week 2 day 2

Paused squats 3 count

135x5
205x5
245x3
275x3
315x2
225x3x2 double paused on up and down

Paused CGBP

135x10x2
185x5
225x3
250x2x5

Chest flys

3 sets x10

OH tricep

60x12x4

Abs

4 sets x12

[nwskier]

didn't realize you started a new journal. everything still looking strong as usual!

late but will be following

[phal]

Sheiko week 2 day 3 and 4

I had my phone fixed so I couldn't use the app for day three and just did whatever.

Paused cgbp

135x10x2
185x5
225x3x2
245x2x3
225x3x3 long pauses

Double paused deficit deadlifts

135x5
225x3
315x3
365x3
425x2x2 PR

RANDOM exercises

Day 4

Front squats paused

135x5x2
185x4
215x3x3
195x4

Paused cgbp

135x5x2
185x3
230x3x3

Lat pull downs

4 sets x10

Weighted dips

BW+45x6x2
BW+90x6x2
BW+115x6

First time doing dips in a year

Good mornings

135x5x2
185x5
205x5
225x5

Abs

[phal]

didn't realize you started a new journal. everything still looking strong as usual!

late but will be following

Awesome welcome back Tim! I'm feeling really strong lately so hopefully after a month or two ill be back and then some. Glad to have you aboard.

[adamsz]

Didn't know you had a new journal...

Sick to see you trying out the new sheiko app. Will be interested to see how you progress on the advanced programs and I'll be lurking for sure.

I have 1 prep cycle and 1 comp cycle left on the intermediate programs (bench only). I'm a bit intimidated by the advanced programs since they have you bench 4x/week and I dunno how my joints/tendons will hold up considering they already feel beat up as hell benching 3x/week lol.

Sheiko week 2 day 3 and 4

I had my phone fixed so I couldn't use the app for day three and just did whatever.

shoulda just PMed me and I could have sent you the workout. If the occasion ever arises again where you don't have access to your phone hit me up.

[phal]

Didn't know you had a new journal...

Sick to see you trying out the new sheiko app. Will be interested to see how you progress on the advanced programs and I'll be lurking for sure.

I have 1 prep cycle and 1 comp cycle left on the intermediate programs (bench only). I'm a bit intimidated by the advanced programs since they have you bench 4x/week and I dunno how my joints/tendons will hold up considering they already feel beat up as hell benching 3x/week lol.

shoulda just PMed me and I could have sent you the workout. If the occasion ever arises again where you don't have access to your phone hit me up.

Haha no worries my gym was pretty much next to the place I was getting my phone fixed and I knew I had to do bench and some deadlifts so I just winged it from what I remember.

So far I'm really liking the app only problem is trying to work around the board presses (I try to do spoto presses with lighter weight than prescribed) and deadlift with chains (Probably just do paused deficit deadlifts)

Other than that it's nice to have everything laid out and have it tracked and the ease of choosing programs makes it worth the investment to me.

Glad to see you poppin in, I didn't tell anyone I made a new journal but I knew eventually some familiar faces would come in.

[phal]

Sheiko

Paused cgbp

135x5x2
185x4
205x3x4

First time I'm actually supposed to do cgbp since I normally do it regardless. Been working on actually getting my left shoulder tucked since I found out I wasn't really and now my bench feels like it's taking off.

Paused (at knee and locked out) deficit belt less deadlift

135x5
225x5
315x3
405x2x2
455x2

Supposed to be deadlifts with chains but obviously have no access to them.

Seated DB press

60's x8x4

Leg press

4 pps x5x4 all paused. Deadlift stance.

Leg curls

4 sets x10

Abs

[phal]

Sheikoooo

Front squats paused

135x5
185x5
205x3x3

Paused cgbp

135x5x2
185x4
225x3
240x2x2
260x1x2
240x2x2

Lat pull downs

3 sets x10

Face pulls

3 sets x10

Paused on the way down squats

185x3
235x3
275x3
295x2x2
225x4 paused down and up

Supposed to be 295x2x4 but I feel super light headed and I was exhausted after work (manual labor 7-5) so I dropped the weight

Abs

3 sets x10

[phal]

Sheikooo

TNG/paused CGBP

135x5x2 paused
185x5 paused
225x3 paused
225x7 tng
225x4 paused
225x8 tng
225x2 paused
225x6 tng

Double paused belt less deficit dl

135x5x2
225x3
315x3
405x2x2

Easy but stomach felt upset so I stopped

Sheiko today

Paused cgbp

135x5x2
185x4
225x3
225x4
225x5
225x4
225x3

Paused belt less squats

135x5
205x5
235x3
275x1
315x1
325x1

3 second paused felt really solid

Flat bench touch and go

205x5x4

Lats

4 sets x8

Abs

3 sets x10

[nwskier]

Ever think of going back to Coan for bench? Seems like you got your strongest (and quickest) gains on that program as opposed to Sheiko. Even the 260 paused top set the other day was probably cake lol

[phal]

Sheiko

Beltless double paused deficit dl

135x5
225x3
315x3
405x2
425x6 PR

MEDIUM grip paused bench

135x5x2
185x4
205x4x4

JM press

135x6x5

This kind of destroyed me. I do these really slowly maybe that's why. (Hybrid close grip/tricep ext)

Abs

3 sets x10

@tim possibly, I feel really solid all over doing this so I'm going to ride it out and see if I get any progress. I think part of the reason why I seem to stay the same is from program hopping and not trusting the program.

[phal]

Deficit double paused deadlifts

135x5
225x5
315x3
405x3x2
425x3
455x4 PR

CGBP paused

135x5x2
185x3
225x3x2
240x2x2
250x2
205x16 tng

Koklyaev deadlifts

135x5
225x5x5

Abs

3 sets x10

[nwskier]

Grats on that PR matt!
Cgbp looking strong and on point. Nice 205 rep out too

[ilove2run]

EDIT: ^^^^Lol you are a wizard...me and you think alike ^^^

205x16 on CGBP? Jezz. Strong, Matt is Strong.

[themonkay]

Oh kool. In.

[phal]

Thanks guys! I've been feeling really strong lately. Arguably stronger than my peek I just feel I need to get my squats back to par. Mostly because I squat highbar. I've been messing around with low bar and maybe that will bring my squat closer to my 600+ deadlift.

[phal]

Deficit single paused deadlifts

135x5
225x3
315x3
405x3
455x2
500x3 PR

CGBP paused

135x5
185x3x3
225x3x3

Koklyeav deadlifts

135x5
225x5x2
245x5x3

[nwskier]

man that strength on those DLs is absurd. you gotta be getting close to hitting a lot more PRs soon

how's everything else going?

[themonkay]

Where do you pause your deads? Mid-shin? Knee?

[phal]

Thanks guys sorry not dead just been going through a move with my girlfriend and working all the time. Life's been good. Lifting has been good, going to check out s powerlifting gym nearby and hopefully fall in love.

I know this is a month later but on single pauses I do it an inch or two below my knee. Double paused I do it two inches off the floor and then below my knee.

Been trying out triple paused squats and benching lately. Pause on the way down, in the hole/chest and then right out of the hole/inch off the chest with benching.

Again, moved two weeks ago into a new town and been getting adjusted but I should be posting workouts again!