The Sheiko, My Powerlifting Journal

[fortunatesun]

One thing that helped me- well besides doing lots of squats, is plyometrics. These don't have to be high impact, probably shouldn't be if you're peaking for a meet, and only take 10-15 min after your squat workout.

The basic of the idea is to condition your fibers and associated systems to fire and react quicky, something that can get overlooked if you're training heavy. There's some good info over at Kelly Bagget's site.

 

[Mercere]

One thing that helped me- well besides doing lots of squats, is plyometrics. These don't have to be high impact, probably shouldn't be if you're peaking for a meet, and only take 10-15 min after your squat workout.

The basic of the idea is to condition your fibers and associated systems to fire and react quicky, something that can get overlooked if you're training heavy. There's some good info over at Kelly Bagget's site.

Pylos aren't recommended except for advanced lifters right? I heard somewhere that you need to be doing 2xbw squats first. This was for the olympic squat though... Any thoughts on this?

 

[fortunatesun]

Anyone can do plyos. They're just a type of exercise that gives a different effect than weightlifting. So it would depend what your priorities are. In this case I'm not suggesting any significant changes in training, just some extra work.
I think what you have in mind are high impact maneuvers like depth jumps that require much more coordination and skill. It's true that these aren't recommrnded for beginners due to risk of injury. Advanced lifters do them because as the weights get heavier if takes more and more stimulus to have a useful effect.

 

[fallingeggs]

I see the point of plyos, but right now i just need to get use to squating with near max weight. When i go 95%+ of my 1rm, i feel uncomfortable and end up going down really slow and almost do a pause at the bottem. One thing that i noticed about the guys that have been doing this for a while is that they get some speed going into the hole and are able to bounce right out of it.

 

[fallingeggs]

Saturday, 10 - 20

Deadlift with 35s
3 x 1 / 205
3 x 2 / 255
2 x 4 / 275

Bench
5 x 1 / 135
3 x 1 / 155
3 x 3 / 185
3 x 3 / 175

Shrugs
10 x 5 / 225

 

[fallingeggs]

Monday, 10 - 23

Squat
5 x 1 / 210
4 x 1 / 255
3 x 2 / 290
2 x 2 / 335
1 x 3 / 375

 

[fallingeggs]

Wednesday, 10 - 24

Deadlift
5 x 1 / 225
4 x 1 / 255
3 x 2 / 295
2 x 2 / 335
1 x 3 / 375

Bench with shirt
5 x 1 / 135
3 x 1 / 175
3 x 2 / 185
2 x 2 / 205
1 x 1 / 235 - about a 3 board
1 x 4 / 275 - on the second one, i got out of the grove and was about to touch too low so i tried to readjusted and lost control of the bar, but luckily i had some good spotters. Once i got the seems pulled back enough on my shoulder and the shirt popped up, the rest of the presses went smooth.

 

[fallingeggs]

Monday, 10 - 29

Deadlift
3 x 1 / 225
3 x 1 / 255
2 x 3 / 290

Bench
3 x 1 / 135
3 x 2 / 155
2 x 2 / 185
1 x 2 / 205

 

[fortunatesun]

I see the point of plyos, but right now i just need to get use to squating with near max weight. When i go 95%+ of my 1rm, i feel uncomfortable and end up going down really slow and almost do a pause at the bottem. One thing that i noticed about is that the guys that have been doing this awhile they get some speed going into the hole and are able to bounce right out of it.

That's a major factor, IMO, time under the bar. It's one of the reasons I like Sheiko- you do a lot of lifts. You could even do a crash course, sort of like a Smolov cycle. Increasing frequency to that extent really drums it into your neuro system what it is you're supposed to be doing. Just use that visualization technique and picture yourself exploding out of the hole. You should have it nailed in a couple of weeks.

 

[fallingeggs]

That's a major factor, IMO, time under the bar. It's one of the reasons I like Sheiko- you do a lot of lifts. You could even do a crash course, sort of like a Smolov cycle. Increasing frequency to that extent really drums it into your neuro system what it is you're supposed to be doing. Just use that visualization technique and picture yourself exploding out of the hole. You should have it nailed in a couple of weeks.

Over the last few squat workouts I have actually been getting much more comfortable with the near maximal weight while going full gear. Hopefully at the meet i will grow some balls and just drop the weight down into the hole instead of doing a negative. One more squat workout to get it down before the meet this Saturday.