The Sheiko, My Powerlifting Journal

[fallingeggs]

Friday, 8 - 3

Deadlift, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 195
4 x 2 / 60% / 230
3 x 2 / 70% / 265
2 x 5 / 85% / 300

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

Chest, dumbbell bench press
10 x 3 / 35

Abs
10 x 3

 

[fallingeggs]

Monday, 8 - 7

Squat, (reps x sets / % / weight in pounds)
3 x 1 / 50% / 175
3 x 1 / 60% / 230
3 x 2 / 70% / 245
2 x 2 / 80% / 280
1 x 3 / 90% / 320

the 90% was with straps up because i am tapering for my meet on august 18th and working on getting use to the full suit. My suit is about an inch to small in the straps so it is messing with my form a bit, but i still nailed depth and it went up like nothing.

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 45% / 105
4 x 2 / 55% / 130
3 x 2 / 65% / 150
3 x 5 / 75% / 175

Rows
5 x 5 / 135

Abs
10 x 3

 

[fallingeggs]

just for shits and giggles i found my old post about my summer a year ago. for some reason the pictures stopped working, but i am going to try and work on that when i have time.

http://www.elitefitness.com/forum/weight-training-weight-lifting/look-what-5x5-did-me-499081.html

 

[fallingeggs]

Wednesday, 8 - 8

Bench, (reps x sets / % / weight in pounds)
5 x 1 / 50% / 115
3 x 1 / 60% / 140
3 x 1 / 70% / 160
3 x 2 / 80% / 185
2 x 2 / 85% / 195
1 x 3 / 90% / 225

Last set was with a shirt. I touched too low on the first two singles, but I nailed it on the last one. All three went up easier then 160. Thinking I will open with 225, then jump to 250 then depending on how that goes, try 275

Stiff-Leg
5 x 3 / 135
3 x 3 / 140

Shrugs
10 x 3 / 225

Abs
10 x 3

Chest, dumbbell bench press
10 x 3 / 40

 

[fallingeggs]

Friday, 8 - 10

Deadlift, (reps x sets / % / weight in pounds)
3 x 1 / 50% / 175
3 x 1 / 60% / 230
3 x 2 / 75% / 265
2 x 2 / 80% / 280
1 x 3 / 90% / 320

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% / 185

Abs
10 x 3

Chest, dumbbell bench press
10 x 3 / 40

 

[fallingeggs]

Saturday, 8 - 11

Row
3 x 6 / 140

Shrug
10 x 3 / 225

Seated Shoulder Press
8 x 5 / 30

 

[fallingeggs]

Monday, 8 - 13

Deadlift
5 x 1 / 50% / 175
4 x 2 / 55% / 195
3 x 2 / 65% / 230
2 x 4 / 75% / 265 --> full gear

Bench
5 x 2 / 50% / 115
4 x 2 / 60% / 140
3 x 5 / 70% / 160

Abs
10 x 3

Only 5 more days till my meet. Going to open at about 330 for both deadlift and squat and 225 for bench. hopefully I will finish at about 380 squat, 400 for dead and a 265 bench. going to try and get a video camera so i can post up the lifts when i get back.

Coming in Wednesday to do some 75% work on squat with full gear and another real light bench and that will be it.

 

[fallingeggs]

Went to my first powerlifting comp up in north houston today. My coach and I really had no idea where about my maxes where, so we started off low and did big jumps.

Squat --> 320, 340, 365
Bench --> 226, 250, 270
Dead --> 330, 360, 380

Total --> 1015

I killed each lift, even the 3rd attempts. Even the refs where bitching about the weight being too low. It looks like I could have gone 400/300/430 by looking at the speed of the last lifts.

The last time i tested (around 6 months i guess) i hit 335/210/335 which went up much slower then today did.

Going to go to the college cup in november and hopefully I will then be able to find my true maxes.

 

[fallingeggs]

Monday, 8 - 28

Finally, I am back in the gym doing full workouts.

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 / 140
3 x 2 / 170
3 x 5 / 195

Dips
10 x 3

Abs
10 x 3

 

[fallingeggs]

Wednesday, 8 - 29

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

Bench
6 x 1 / 120
5 x 1 / 145
4 x 2 / 175
3 x 2 / 195
2 x 2 / 205
3 x 2 / 195
6 x 1 / 170
8 x 1 / 145
10 x 1 / 120

The hardest part about this workout are the damn sets of 6, 8, and 10 reps.
Abs
10 x 3