The Sheiko, My Powerlifting Journal

[silver_shadow]

here's what i got through a quick google search

http://www.joeskopec.com/borisc.xls

http://www.extremefitness.com/forum/archive/index.php/t-20790.html

 

[oso0960]

i remember reading about this program on a powerlifting forum. the guy that did this (already being a powerlifter with a huge ass bench anyway) gained 40lbs on his bench. definitely a great program

 

[fallingeggs]

Friday, 7-20

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 185
4 x 1 / 60% / 220
3 x 2 / 70% / 265
3 x 5 / 80% / 300

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 1 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 185

Abs
10 x 3

Chest, dumbbell bench press
10 x 5 / 35

 

[fallingeggs]

Saturday, 7 - 21

Went in today to try on the bench shirt i will be using at an up coming meet... only put on 225, but it flew up. I bet i could have done 260. Pretty happy with the improvement seeing as how only 6 months ago i could not even get 225 off my chest.

Really looking forward to the August 18th meet.

 

[fallingeggs]

Monday, 7 - 23

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
3 x 5 / 80% / 280

My coach kept telling me to sit back more, so I did... and i fell backwards on the first rep of my last set. Good thing it was slow and he caught me. I got re-set and finished it out the set with no more problems.

Boy will I be happy to get my squat shoes. These tennis shoes I am using now are getting more and more unstable as the weight goes up.

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
5 x 3 / 80% / 185

Chest, dumbbell bench press
10 x 5 / 35

Abs
10 x 3

 

[fallingeggs]

Wednesday, 7 - 25

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 190
4 x 2 / 60% / 225
3 x 2 / 70% / 265
3 x 2 / 80% / 300
3 x 3 / 75% / 280

Bench Marathon, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
4 x 1 / 75% / 175
6 x 1 / 65% / 150

Abs
10 x 3

Pull Ups
10 x 3 / 10

 

[fallingeggs]

Friday, 7 -27

Squat, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 195
5 x 1 / 65% / 230
4 x 4 / 75% / 265

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 55% / 135
4 x 2 / 65% / 150
4 x 4 / 75% / 175

Chest, dumbbell bench press
10 x 5 / 35

Abs
10 x 3

I seemed to have hurt my left upper calf during the other squat workout. I think it is from the wraps pinching the hell out of it as I go down into the hole. Feels like something beat it with a hammer. It does not really affect my lifting, but it is sure annoying.

 

[fallingeggs]

Saturday, 7 - 28

Barbell Rows
5 x 1 / 115
5 x 3 / 135
3 x 1 / 145
3 x 1 / 155
3 x 1 / 165

Shrugs
10 x 2 / 225
10 x 2 / 245

Dumbbell Shoulder Press
10 x 3 / 35

 

[fallingeggs]

Friday, 7 - 30

Squat, (reps x sets / % / weight in pounds
5 x 1 / 50% / 175
4 x 2 / 60% / 210
3 x 2 / 70% / 245
3 x 2 / 80% / 280
2 x 4 / 85% / 300

These went up like nothing

Bench, (reps x sets / % / weight in pounds
5 x 1 / 50% / 115
4 x 2 / 60% / 140
3 x 2 / 70% / 160
2 x 5 / 80% / 175

Abs
10 x 3

Chest, Dumbbell Bench Press
10 x 3 / 35

 

[fallingeggs]

Wednesday, 8 - 1

Bench, (reps x sets / % / weight in pounds)
6 x 1 / 50% / 115
5 x 1 / 60% / 140
4 x 2 / 70% / 160
3 x 2 / 75% / 175
2 x 2 / 80% / 185
1 x 3 / 87% / 200
2 x 2 / 80% / 185
3 x 2 / 75% / 175
6 x 1 / 65% / 150
8 x 1 / 55% / 130
10 x 1 / 45% / 105

Stiff-Leg Deadlift
5 x 5 / 135