The Sheiko, My Powerlifting Journal

[fortunatesun]

Wednesday, 8 - 29
The hardest part about this workout are the damn sets of 6, 8, and 10 reps.

I've experienced that also. They take me back to my bodybuilding days and I start thinking big muscles, I'm going to get really big muscles. Visualization is the key.

 

[fallingeggs]

Friday, 8 - 31

Squat
5 x 1 / 210
4 x 2 / 250
4 x 2 / 285

Bench
5 x 1 / 110
4 x 2 / 135
3 x 2 / 160
3 x 5 / 180

Saturday, 9 - 1

Deadlift with 35s
3 x 1 / 200
3 x 2 / 240
2 x 4 / 260

Incline
3 x 6 / 125
It amazed me how much I suck at these. I just need to get use to benching four times a week and use to the incline form.

Rows
5 x 5 / 140

Shrugs
10 x 5 / 225

Dumbbell Shoulder Press
10 x 3 / 35

 

[fallingeggs]

I've experienced that also. They take me back to my bodybuilding days and I start thinking big muscles, I'm going to get really big muscles. Visualization is the key.

i am thinking that my muscles are just so conditioned to my low rep workouts that any high rep stuff kills me. I did one of my old workouts which used 8 reps a while ago and i only put on 10 pounds over what i use to do, even though i put 100 on to my 1rm.

 

[cjangelo]

Fallingeggs: What are you weighing in at now? What weight class do you compete in, and what federation? Also, what gear do you use?

Sounds like the bench shirt is providing good pop off the chest, and you have knowledgeable people around you to help you learn your gear.

Congratulations on the hard work.

Also, for those interested in Sheiko, here are different templates, available on elitefts.com

http://www.elitefts.com/sheiko/default.asp

Eric Talmart has more to say about Sheiko here:http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138

 

[fallingeggs]

Fallingeggs: What are you weighing in at now? What weight class do you compete in, and what federation? Also, what gear do you use?

Sounds like the bench shirt is providing good pop off the chest, and you have knowledgeable people around you to help you learn your gear.

Congratulations on the hard work.

Also, for those interested in Sheiko, here are different templates, available on elitefts.com

http://www.elitefts.com/sheiko/default.asp

Eric Talmart has more to say about Sheiko here:http://asp.elitefts.com/qa/training-logs.asp?qid=54819&tid=138

I just competed in an IPF/USAPL meet as a 198 weighting in it 195. I am using the teams titan bench shirt and a titan squat suit for squats and deadlifts. I am about to go buy my own titan f6 shirt in a while.

I am pretty luck to work with people that really know what they are doing. It helps out a bunch with the gear, form, and workout planning.

Thanks for your words.

 

[cjangelo]

The f6 is a nice shirt. What does it retail for, around 80-90 bucks? You can usually find a good deal on ebay if you know your size. Like, for instance, there's a size 54 slightly used going for 20 dollars.

What squat suit? The centurion? That's a real nice one.

 

[fallingeggs]

The f6 is a nice shirt. What does it retail for, around 80-90 bucks? You can usually find a good deal on ebay if you know your size. Like, for instance, there's a size 54 slightly used going for 20 dollars.

What squat suit? The centurion? That's a real nice one.

On the Titan website, the F6 is listed at $99. Today I tried on a slightly used Katana, size 42, but it was a little too tight for my bench workout so i switched back to whatever shirt it is I have now. I am going to give the Katana another try on my test in two weeks and see how it feels on a max attempt.

I am not sure what the suit is, but Centurion sounds right. I like it, although i need about half an inch more in the straps.

 

[fallingeggs]

Monday, 9 - 3

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 270
2 x 5 / 320

Bench with shirt
5 x 1 / 140
4 x 2 / 170
3 x 3 / 200
3 x 5 / 225

First time doing a full bench workout in a shirt and it felt really good. I like how I can put on heavier weight to work my triceps a little more then a normal workout.

Dips
10 x 3

Abs
10 x 3

 

[fallingeggs]

Wednesday, 9 - 5

Deadlift
5 x 1 / 200
4 x 1 / 240
3 x 2 / 280
3 x 5 / 320

Bench Marathon
6 x 1 / 120
5 x 1 / 145
4 x 2 / 170
3 x 2 / 180
3 x 2 / 195
2 x 2 / 205
3 x 2 / 195
3 x 2 / 180
4 x 1 / 170
6 x 1 / 145
8 x 1 / 120

Pull ups
10 x 3 / 8

Abs
10 x 3

 

[fallingeggs]

Friday, 9 - 7
Squat
5 x 1 / 190
4 x 2 / 230
4 x 4 / 265

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 4 / 195

Dips
10 x 3

Abs
10 x 3

Monday, 9 - 10

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
3 x 5 / 305

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
3 x 5 / 195

Dips
10 x 3

Abs
10 x 3

Wednesday, 9 - 12

Deadlift
5 x 1 / 200
4 x 2 / 240
3 x 2 / 280
3 x 5 / 320

Bench
6 x 1 / 120
5 x 1 / 145
4 x 2 / 170
3 x 2 / 195
2 x 1 / 205
1 x 2 / 210
2 x 1 / 205
3 x 2 / 195
4 x 1 / 170
6 x 1 / 145
8 x 1 / 120

Pull ups
10 x 3 / 8

Abs
10 x 3

Friday, 9 - 14

Squat
5 x 1 / 190
4 x 2 / 230
3 x 2 / 265
2 x 5 / 305

Bench
5 x 1 / 120
4 x 2 / 145
3 x 2 / 170
2 x 5 / 200

Dips
10 x 3

Abs
10 x 3

Saturday, 9 - 15

Rack Pulls
3 x 1 / 240
3 x 1 / 280
3 x 2 / 320
2 x 4 / 360
1 x 3 / 405

Bench
5 x 1 / 120
5 x 1 / 145
5 x 5 / 170

Rows
5 x 5 / 145

Shrugs
10 x 5 / 225

Standing Shoulder Press
10 x 2 / 35
8 x 2 / 40