Raw Power Progress

[pprivon]

8/28/07 Sheiko Week 3 Day 1

Squat:
215x5
255x4
295x3x2
335x2x4

Bench:
145x5
175x4
200x3x2
225x3x6

Flies:
25lbx10x5

Pushups:
bwx10x5

Squat:
195x3
235x3
275x3
315x3x4

Good Mornings:
135x5x5

Good workout. Had my first day of class today and I've been trying to get my eating schedule figured out so my calories have been low and I havent been eating at regular intervals. I need to get some tupperware so I can keep food in my room (rice, chicken, etc).

Really happy to get all the sets in. My elbow was hurting during the benching so I wrapped it on my second bunch of squats. I'll ice/heat it tomorrow and hopefully it'll get better.

[pprivon]

8/31/07 Sheiko Week 3 Day 2

Deadlift off 2 Plates:
235x3x2
280x3x2
325x3x4

Bench:
145x5
175x4
200x3x2
225x2x3
240x2x2
225x3x2

Flies:
25lbx10x5

Deadlift from Pins:
280x4
325x4x2
375x3x2
415x2x3

Lunges:
95x5x5

Good workout. I'm starting to get my appetite back as I've grown accustomed to dining hall food. I'm also figuring out my sleep schedule so once I get into a pattern i'll be doing great. Awesome workout.

[pprivon]

9/2/07 Sheiko Week 3 Day 3

I started out with 40minutes of Ultimate Frisbee so I was a little tired before I started but it warmed me up well ...

Lifting:
Squat:
195x5
235x4
275x3x2
315x3x6

Flies:
25x10x5

Strict Military Press:
135x4x3
145x4x2

Squat Stance GM:
135x5x5

Good workout. Everything went quick and I think my form is a lot better than it has been in previous months.

I also found a meet that I'm thinking would be fun. APF Michigan on Oct 27th. Assuming I go I will be competing raw since I havent gotten any time in gear (nor do I own a squat suit/briefs yet). My main goal for this meet will to get a feel for a competition squat since in my first comp (June 2006) was push/pull. My goal is to hit a 1200+ raw total which is definitely feasible ... just gotta make it happen.

If I am doing this meet then this week will be my final week of Sheiko's #29, I will do 2 weeks of deload/stuff, and then jump into the Sheiko's 5 week contest prep cycle.

[pprivon]

9/4/07 Sheiko #29 Wk 4 Day 1

Squat:
195x5
235x4
275x3x2
315x3
315x1
315x3x4

Bench:
155x5
185x5
205x4x3
215x4x2

Flies:
25x10x5

Dips:
bwx8x5

Front Squats:
95x5x2
115x4x2
140x3x3

Good Mornings:
135x5x5

Alright workout ... made some mental mistakes. I sat too far back on the 2nd rep of the 2nd set of 315 and ended up "falling over" aka dumping the bar onto the pins. I also misloaded the bar on bench w/ 205 for 3 of my sets which should have been 215. My elbow started hurting during squats so I really need to get working on icing/heating to help that heal. Im also thinking about getting some elbow sleeves to wear when I'm not benching to protect my elbows.

[means-2-an-end]

9/4/07 Sheiko #29 Wk 4 Day 1

Squat:
195x5
235x4
275x3x2
315x3
315x1
315x3x4

Bench:
155x5
185x5
205x4x3
215x4x2

Flies:
25x10x5

Dips:
bwx8x5

Front Squats:
95x5x2
115x4x2
140x3x3

Good Mornings:
135x5x5

Alright workout ... made some mental mistakes. I sat too far back on the 2nd rep of the 2nd set of 315 and ended up "falling over" aka dumping the bar onto the pins. I also misloaded the bar on bench w/ 205 for 3 of my sets which should have been 215. My elbow started hurting during squats so I really need to get working on icing/heating to help that heal. Im also thinking about getting some elbow sleeves to wear when I'm not benching to protect my elbows.

good luck with it.

[pprivon]

9/6/07 Sheiko Week 4 Day 2

Bench:
145x5
175x4
200x3x2
225x3x2
240x2x3

Deadlift:
235x3
280x3
325x3x2
375x3x2
395x2x3
375x2x3

Bench:
145x5
175x5
200x5x4

Flies:
25x10x5

Good training today. I was really happy w/ my deadlifts. The nice thing about Sheiko is that I'm doing tons of reps of Squat/Bench/Dead so I'm really getting my form down which helps. Also my back has stopped hurting after all the sets which is awesome.

[pprivon]

9/8/07 Sheiko #29 Wk 4 Day 3

Squat:
195x5
235x4
275x3x2
315x3x6

Bench:
145x6
175x5
200x4x2
225x3x2
242.5x2x2
225x3x2
200x4
175x6
145x8

Flies:
25x10x5

Dips:
bwx8x3
bw+25x8
bw+25x7

Good Mornings:
135x5x5

Decline Situps:
bwx10
5lbx10
5lbx9

Good training session. Last day of Sheiko #29. Next week will be 2 days of something ... prob more like BB style, lots of reps, lots of sets but I dunno. Then I'll be hopping on the lifter rated comp cycle the following week.

[pprivon]

9/11/07

Squat:
barx10
135x5
225x20 (PR!!)

Floor Press:
barx10
135x10
185x10
225x3x3

Pullups:
bwx5
bwx4
bwx3

Push Press:
barx5
135x5
185x5

Good day. This week is an "off" week. I'll be doing the lifter rated comp cycle starting on sunday so I'll train today and thursday this week. 225x20 on squats is a new PR ... the last time I did a 20 repper was 185 so I was happy to add some weight.

[pprivon]

9/13/07

Squat:
barx10
135x5
185x32,8 (PR!)

Incline Bench:
barx10
135x8
185x5
225x2 (PR!)

DB Rows:
50x10
90x15x2

Nap

DB Alt. Curlz:
35x8
40x8
45x8

Good workout. I was really wanting to hit a 40 rep set but I was dying after 32 so I set it down waited like 30sec and hit the last 8. I dont know when I'll be trying these again but it was fun to do. Throughout Incline Bench and DB Rows I was exhausted, my back hurt, and i was feeling sick so after these I went and laid down in the hall outside the weight room and apparently I fell asleep because I started dreaming and somehow remembered I was still at the gym. So I woke up, got up, did some curls and went back to my dorm. Very interesting experience hehe.

[pprivon]

9/16/07 Sheiko Comp Cycle, Wk 1 Day 1

Bench:
155x3
185x3
200x3x2
225x3
242.5x2

Flies:
25x10x5

Squat:
195x2
235x3
275x3x5
315x3x2
335x2x2

Good Mornings:
135x5x5

Rough workout. Had a late/fun night last night and although I didnt feel it during the day I def felt the effects during my training session. Oh well ... it was fun so its all good.

[pprivon]

9/19/07 Sheiko Comp Cycle Wk 1 Day 2

Deadlift:
235x3
275x2x2
325x3x2
345x3x3 (was supposed to be 3 sets of 2 reps ... oh well)

Got told I cant deadlift in the current weightroom so I got pissed ... like super pissed ... threw 405 on the bar to try and squat and missed it bc I didnt set up properly ... had to dump ... let out a stream of like 6 cuss words and then headed back to my ****ty dorm weight room

375x2x4
395x2x2

Bench:
155x3
185x3
200x3
215x3
225x3

Flies:
25x10x5

Deadlift Off Pins:
Couldnt do because my Dorm's power rack doesnt have spotter pins ...

Lunges:
95x5x5

Overall this workout sucked ... I got madder than I have in years when that idiot told me I cant deadlift. My DLs in my dorm weightroom were on a bar that didnt have ANY knurling so I was happy w/ my grip holding up. I'm not quite sure what my plan is next ... I'm thinking about telling them to get an oly platform and bumper plates and I'll keep DLing until they do but we'll see.

[pprivon]

9/21/07 Sheiko Comp Cycle Wk 1 Day 3

Bench:
145x2x2
155x3
185x3
200x3
215x2x2
228x2x4

Flies:
25x10x5

Squat:
195x3x2
235x3
275x2x2
295x3x2
315x2x4

Good Mornings:
135x5x5

Good training session. I was supposed to do a rep of 240 on bench but missed it ... oh well. I got my elbow/knee sleeves in the mail today and wore my elbow sleeves on all my sets after I finished benching and I think in the long run they will help me maintain healthy elbows.

[pprivon]

9/23/07 Sheiko Comp Cycle Wk 2, Day 1

Squat:
195x2
235x2
275x3x2
295x2x3

Bench:
145x2
175x3
200x2
215x2x3

Flies:
25x10x5

Relatively light/low volume training day. Wednesday I'm doing my skills eval (squat/bench/dead all on the same day). I'm also getting a buddy in my Metal Viking Bencher and we're going to see what he can hit. We were messing around one day in the dorm and he grabbed the shirt threw it on and started walking around the dorm (hes a goofy kid). Then i mentioned that we could go to the gym and see what he can hit in the shirt (its big on him but should still give some support) so thats what we're doing wednesday. Should be a lot of fun.

[pprivon]

9/26/07 Sheiko Comp Cycle Wk 2 Day 2, Skills Evaluation

Squat:
195x2
235x2
275x1 (was supposed to be 2 ... whups)
275x2
315x1x3
355x1
375x1 (easy peasy lemon squeezie)

Bench:
145x2
175x2
200x2x2
225x1
255x1
270x1

Deadlift:
235x3
275x1
325x2x2
375x1x2
420x1
440x1

Awesome day today ... I love these lifts. My squat went up real fast and I definitely have more in me. Bench was a little weak and slow. I did get a comment from a guy who trains w/ powerlifters back home about how good my form is ... just wish I had some power to back up my form. Deadlift shot up and I didnt get yelled at today by my gym bc I carefully set each rep down. Overall ... hit my 95%s well today and I'm so I should be good for at least a 1085lb total and might be good for up to 1200lb but we'll see. I find out on tuesday if I can go ... if so I'll continue on this lifter comp cycle. If not I'll finish up the comp cycle, test my maxes on my own and then maybe do a couple weeks of shirt/bench work and then start up sheiko again w/ #29. We'll just see how it goes ...

[pprivon]

9/28/07 Sheiko Comp Cycle, Wk 2 Day 3

Squat:
195x2
235x3
275x3x2
295x3x4

Bench:
155x3
185x3x2
215x3x4

Had to cut off flies/good mornings because my left shoulder really hurt ... dunno what I did to it but I'll let it rest up this weekend and see how it feels next week. Just got in and out ...

[pprivon]

10/3/07 Sheiko Comp Cycle, Week 3 Day 1

Squat:
215x2x2
255x2
275x3
295x2x2
315x2x2

Bench:
155x3x2
185x2
200x2x2
225x3x3
240x1

Flies:
25x10x5

GMs:
135x5x5

Good training day. It was nice to get back in the gym. I found out today that I wont be able to do the meet on Oct 17th so I'll continue with this peaking program, test my maxes, do a couple shirt workouts if I can get into my shirt and then start up Sheiko 29 again.

[pprivon]

10/5/07 Sheiko Wk 3, Day 2

Deadlift to Knees:
255x2x2
305x1
325x3
350x3x2

Bench:
155x3x3
185x2
200x2
215x3
225x2x2

Flies:
25x10x5

Deadlift from Pins:
280x3x2
325x2
375x2x4

Lunges:
95x5x5

Good training day. Deadlifts felt good and then I did some band traction work on my shoulders/elbows.

[pprivon]

10/8/07 Sheiko Comp Cycle Wk 3, Day 3

Bench:
155x2
185x2
200x3
225x3x2

Flies:
25x10x5

Squat:
215x3x2
255x2
275x3
295x3
315x3x2

GM:
135x5x5

Good training day. Nothing much to speak of. I was a little tired and didnt eat a whole lot today b4 hitting the gym but whatever ... got in got out. I'm not as motivated to finish this prog now that I know i'm not competing but I'll go thru it anyways before I get to play in my shirt. I actually tried the shirt on yesterday to see if it fit and since I've lost ~10lbs since the summer and stretched the sleeves out a little I was able to get it on w/o too much trouble so I'm really excited to hit some weight in it.

[pprivon]

10/9/07 Sheiko Comp Cycle Week 4, Day 1

Squat:
215x3
255x2
275x2
315x2x2

Bench:
155x2x2
185x2x2
225x3x4

Flies:
25x10x5

GM:
135x5x5

45 minutes of football


Good training day, I'm getting eager to start doing heavy weights again. Just have to make it through the next 4 workouts and then i'll be golden!

[pprivon]

Sheiko Comp Cycle Week 4 Day 2

Bench:
155x3
185x2
200x2
225x2
225x8 (was supposed to be 2)

Deadlift:
235x2x2
305x1
325x1
375x2x2

Flies:
25x10x5

Lunges:
95x5x5

Had a fun day in the gym today. Im kinda tired of not doing any work and its really starting to get to me because I dont have the comp coming up in a couple weeks but I'm still on this comp cycle so I just decided to switch my last set of 225x2 to 225x8 ... never done 8 reps w/ 225 before so that was fun. I'll just finish up the last 3 training days and then I'm on vacation doing service for a week ... shirt training is getting closer ... I can smell it.

[pprivon]

10/14/07 Sheiko Comp Cycle Wk 4 Day 3

Squat:
215x2x3
255x2
315x2x2

Bench:
155x3
185x1
200x2

Flies:
25x10x5

GM:
135x5x5

Pullups:
bwx4x2

Seating DB Cleans:
15lbx15
20x10

Got in, got out. Quick workout ... didnt do much. Added pullups to get some lat work in, added some DB cleans to get some RC work in.

[pprivon]

10/16/07 Sheiko Comp Cycle, Wk 5 Day 1

Deadlift:
235x3
280x3x2
325x3x2

Bench:
145x3
175x3x2
200x2x2
215x2

2 Board Press:
225x3
245x3
265x3
285x2

Alt DB Curls:
35x8
40x8
45x8
50x8

Good Day. The Sheiko program only includes the deadlift and bench but I wanted to do some more work so threw on the boards and then did curls. The reason for this loading is that I will not be in the gym at all next week so I'll have a week of full recovery so I'm hitting some heavy stuff now and then Take a week back and then come back with a westside-type program (ME/DE/RE).

[pprivon]

10/18/07 Sheiko Comp Cycle Week 5 Day 2

Squat:
195x3
235x3x2
275x2x3

Bench:
145x3
175x3x2
200x2x2

DB Rows:
50x10
75x10
100x20

Wide-grip Pulldowns:
10x3

Good training day. I didnt think going in that I would have the energy to do much more than the sheiko stuff (squat & bench) since in the past 48hrs I've only gotten 6hrs of sleep bc of homework/midterm exams/papers. Instead of getting lots of sleep I ended up eating a ton of food and that seemed to keep me going all day. I'm not quite sure what my PR is for DB Rows but since I havent done them in a while I was happy to hit 100x20 with each hand ... only problem is 100s are the highest DBs my gym has. Oh well ... time to just go for more and more reps now. I'm done training for a week and then I'm coming back to hit it hard.