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  • Jason's Training Log

    Figured I'd start a log here to get tips/insight from some serious lifters, who can help me achieve greatness in the sport of powerlifting. I've been training for a couple of years now, having competed in 2 meets to date, with a third one coming up this Sunday 4/1. I'm hoping to put a 200# increase to my total from my first meet which was 1 year ago (3/27/11).

    First meet I went (@198) 281/220/402 for a 903 total (pounds converted from stupid KG's). Overall, weak, but I got myself on the platform and had a true "starting point" from there.

    Second meet I had been training hard for, and then "life" happened the last month and I wasn't into it 100%, but decided to go for it anyway, cut from 213 to 195 in a week so I could at least do a second meet as a 198 to compare myself to, when I should have just stayed a fatty and enjoyed myself. Needless to say, that meet went fucking horribly early August of last year. 275 squat, 250 bench, and 435 dl. Felt like dying the whole day.

    My best lifts to date are 350 squat, 275 bench, and a disgusting and horribly hitched 475 deadlift. At this meet I'm hoping for a 350 squat, 290 bench, and anything near a 475 deadlift that gets white lights.

    I've been using Sheiko programming for the last 6 months and most of my gains in the last year have come from it. Running #32 right now as the peaking cycle, and only 1 light session tomorrow before comp day.

    Here's a vid from my first meet, so I'll have something to compare this weekend to as an anniversary of sorts.

    http://www.youtube.com/watch?v=EtHNyeFA_TU

    Jason

  • #2
    Figured I'd post up this Sheiko cycle's sessions as my meet starts in 48 hours, and all the "work" has been put in. Just waiting to get after it on the platform, now.

    #32 W1D1

    Squats
    175x3
    205x3
    240x3x2
    260x2x3

    Bench
    155x3
    185x3
    215x3x2
    235x2x3

    Standing ab crunch
    Strong band x20x3

    Pretty easy, 75% of maxes being used. Well, the bench is actually 85% of my true 1rm, since I've added weight to the training max.

    ------------------

    W1D2, "Skills Eval" where you basically run up to 100-105% of the big three, so you've got an idea of how the meet will go (I assume that's why)


    Squat
    175x3
    205x3x2
    240x2x2
    275x2
    300x1
    335x1 +5#PR
    350x1 +20#PR Super grinder, 5 second grinder, lol.

    http://www.youtube.com/watch?v=gPLvDsZKisI

    Bench
    155x3
    185x3
    215x2x2
    235x2
    255x1
    275x1 PR Tie

    DL's
    235x3
    285x3
    325x2x2
    365x1
    425x0x2 Why I made such a big jump, I don't know. Fail.
    Then missed 405, got really pissed. Then got it.
    405x1

    Done. Overall happy with squats, bench I had a tiny bit more in me, so I'm alright there. Deads...don't know. I think after this meet I'll run the Coan's DL cycle and hopefully bring that shit up.

    -----------------

    Due to time restrictions I skipped W1D3, so I could still stay "on track"

    -----------------

    #32 W2D1

    Squat
    175x3
    210x3x2
    245x3x2
    280x2x4 (80%)

    Bench
    155x3
    185x3
    215x3x2
    245x3x5 (80%)

    Flyes
    5x10

    Squat
    190x3
    225x3x2
    260x3x4

    Death.

    ----------------

    #32 W2D2

    Paused deads
    225*3
    275*3
    295*2*2
    320*1*3

    Bench
    155*3
    185*3
    215*3*2
    245*3*2
    260*2*3 Very heavy, only paused first rep

    Flyes
    5*10

    Deadlift
    225*3
    275*3
    320*3*2
    365*1*5 Should have been 5 triples, but they were really heavy and rather than drop the weight, I just dropped the reps each set, to keep the "heavy" weight in my hands

    Ab wheel
    3*5

    ------------------

    Week 2 Day 3

    Bench
    155*3
    185*3
    215*3*2
    245*3*5 (80% of inflated training max, 90% of true 1rm)

    Squat
    175*3
    210*3*2
    245*3*2
    280*3*6 (80%-holy shit...heavy as hell after 2nd set)

    Bench
    155*4
    185*4
    215*4*4 Exhausted by now, form was breaking down)

    Face pulls
    5*10

    Sumo stance GMs, off pins
    135*5*3
    185*5
    185*5 +belt

    Death. Low back is so beat up this morning. That was a heavy ass session for 2 weeks out, next week will lighten up a little bit, and then its meet week. Super pumped to SFW!
    --------------------------

    #32 W3D1

    When does it stop?!

    Squat
    175x3
    210x3
    245x3x2
    280x2x5 80%, very effing heavy

    *Left elbow was hurting from this, tried a closer grip and it didn't seem to aggravate it further, but the pain was still there

    Bench
    155x3
    185x3
    215x3x2
    245x2x3
    260x1x3 Reps were heavy, but smooth. Paused, also. Elbow didn't bother me, which was weird I thought. Worked on getting a tighter setup, playing with foot position, happy with results.

    Pushups (instead of flyes)
    5x10

    Abs (Lying leg raise, off the couch)
    3x10
    -------------------

    Last night
    #32 W3D2

    Bench
    155x3
    185x3
    215x3x2
    245x2x5 (90% 1RM-80% inflated training max) Easy-Vid last set. Really have cleaned up my form a lot (Thanks PBCLAX!) and am confident that I am tight enough to press what I want to press.

    http://www.youtube.com/watch?v=YnF9aGO8orw

    Incline flyes
    5x10

    Deadlift
    223x3
    275x3x2
    315x2x2 Beltless up to this point, felt great
    340x2x5 Belted, felt easy, good, tight, fast, smooth, etc. Now if I can maintain my composure and form for the 90% and above sets come meet day, I'll be fucking happy.

    GM's
    5x5 different stances

    Woke up today, 220.0.

    Feeling ready. Much more prepared than the last meet I did, and I'm not cutting 15lbs to do it either!

    ------------------

    W3D3

    Squat
    175*3
    210*3*2
    245*2*2
    260*2*3

    Bench
    155*3
    185*3
    215*3*2
    230*2*4

    I'll do abs later today, was short on time yesterday

    ---------------------------

    #32 W4D1 6 days out

    Bench
    155x3
    185x3x2
    215x2x2
    230x1x4

    Deads
    225x3
    275x2x2
    320x2x4

    Bench was easy, paused everything. Deads felt perfect. That's 2x in a row the dead session has felt awesome. If I can keep pulling the way I've been pulling through warmups and onto the 90%+ attempts, I'll be happy with the result.

    ----------------------

    #32 W4D2 Last one

    Squat
    175x3
    210x3x2
    245x2x3

    Bench
    155x3
    185x3x2
    215x2x3

    Meet starts in 48 hours...

    Comment


    • #3
      Almost that time...can't wait to see how your hard work is gonna pay off for you!

      Comment


      • #4
        Weighed in @ 215 Saturday night and put in openers, ate my face off afterwards. When putting down openers, I noticed I had a shot at a state record for age/weight class on DLs, if all the stars aligned. It would be a very large PR, but something to think about.

        Got to the meet a little early Sunday morning, and was glad to see there was less than half the crowd there was the day before. Saturday had all lifters 181 and below, and all the women. I weighed in at 5:30, and they were halfway through benching. Guess they were there until almost 9 that night. Shit. Warmup area was really small. Like, my gym at home small. 1 power cage, 1 bench, and a bar on the floor to dead with, which made warmups go not as smoothly as some may have liked. Oh well, that's the way these things work.

        Squat warmups went fine, depth was good. I was NOT going to get redlighted on my opener on bench this time, no way.

        Plates were kilos, so excuse the weird poundages

        Squat
        292 (10# meet PR) 3 whites. TO THE FLOOR, lol. Watched vid afterwards and was like "Fuck, that was too deep"
        308 (30# meet PR) 3 whites. Again, deeper than I probably should have gone. Didn't feel that deep, whatever, I'll take it. Went to the head table, decided on 330, because I wanted to make the lift and not strain too hard for later in the day. Watched vid, said "Oh shit, I need more on the bar" bumped it to 342. Nailed it, +60# meet PR. Very happy with that. Only 10# less than my max gym squat, but this one was deeper and I had more in me.

        Bench
        253, +5# meet PR. Smoked it. 3 whites
        270, felt heavy, but got it
        281 Miss. Probably could have got the 275 for a PR tie, but happy with 270 as it's a nice meet PR, and +50# PR from this meet last year

        Deads
        413 Got it. Head judge told me to "control the bar better on the way down." I'm like wtf? I held onto it, I didn't drop it. He was telling this to everyone, so next attempt I went overly slow with it, just to be a dick. lol.
        441 3 whites. Felt heavy, +6# meet PR and 10 less than my gym PR. I've done 475 before but it was so horribly ugly, I shouldn't even say I've done it, lol.

        The state record was 468.5, so they told me I could take a 1 kg bump since it was for a record, so I was like cool-470, it's going to be a real long shot, but I wanted to try it. I'd rather go out trying for a state record than leave thinking "what if?" I could have taken a 460ish DL and then tried for a 4th attempt, but I was tired and it was like 5pm already, so I was like nah, let's just do it.

        Well, as I'm on deck and about to hit the platform, they call me over to the head table and say for some reason, I need to take the 2.5kg jump for the record. Fuck it, I said "I don't care how much it is. Just put enough on the bar for me to take the damn record!" Then I walked over the the chalk bowl, slathered up, said "I WANT THIS RECORD!" inhaled a stupid amount of nose tork (this shit is rediculous!) and approached the bar loaded at 473.5#.

        I pulled and pulled and pulled like a mother fucker, but couldn't get it past my knees. Oh well, I was really happy that I was even able to attempt it, and gave it a hell of a ride. Everyone was really impressed with the effort I put in. Feelsgoodman.jpeg

        Next time, that record's mine.

        Overall went 342/270/441 for a 1053 total. +110 pound meet total PR and +151# PR from this meet last year.

        My 'sometimes training partner' set state records in bench and deadlift, benching 402 and deadlifting 590 @242. Totaled in the high 1400's, I can't remember what his squat was though-460ish?

        Now to look forward to a tough mudder in October, and I'll most likely do another meet sometime soon.


        http://www.youtube.com/watch?v=RTB9l...ature=youtu.be

        Comment


        • #5
          Way to go at the meet man! That fight you put up against the last DL was awesome.

          Can't wait to see the training start back up and more PR's!

          Comment


          • #6
            Thanks man. I'm happy with the performance, but want more next time, obviously.

            Decided to run the Coan/Phillipi deadlift program, to bring that shit up. Think I'll follow Sheiko style of training for squats and bench, since its working, so we shall see.

            Week 1 C/P DL program
            135*5*2
            225*3*2
            275*3
            325*3
            365*2 (70%)

            Speed Deads
            285*3*8 (60%)

            C1 SLDL 185*8*3
            C2 BB Row 185*8*3
            C3 Chins with 2 mini band assist *8*3
            C4 GMs 135*8, 155*8*2

            Done. Feels good to get some actual back work in, and more focus on pulls.

            Comment


            • #7
              Good luck bud, I'll be starting something similar

              Comment


              • #8
                Right on 1oz, hope it works out for you!

                So rediculously sore from that session. Hams are fried, glutes roasted, and my upper back has been beat UP! Love it. Really shows that I've not gotten enough "deadlift specific" training lately with Sheiko.

                Did some of #37 W1D1 routine yesterday (squats and bench), was a busy day and trained with my wife so it took longer than usual, but I'll finish the session tonight with the second bench session and accessory work.

                Bench
                145x5
                175x4
                205x3x2
                215x3x5

                Squat
                175x5
                205x5x2
                240x5x5

                Squats felt stupid heavy. Hopefully that's just the "getting back into it rut post-meet" but we'll see.

                Comment


                • #9
                  I've decided to just say that I'll be "loosely following" sheiko for the next 10 weeks, since that's really what I'm doing. Combining the wt/rep/set with alternative exercises and whatever else I feel up to at any given point.

                  Did the balance of the workout I didn't get done Monday, last night. It went as follows:

                  Floor Press (rather than bench)
                  145x6
                  175x6x2
                  190x6x4
                  Then, because I know pbclax hit a 265x1...
                  225x1
                  245x1
                  265x2 Huge PR, most I think i've ever done on a floor press is 225x1

                  Flyes/band pullapart superset
                  5x10/20

                  Done.

                  Comment


                  • #10
                    You suck, but now I have to beat myself and you next time I floor press!

                    Comment


                    • #11
                      LOL, umad bro?

                      Few sets of 20+ OHP last night, light weight, basically as wife was ramping up on bench I'd jump in and knock some out. Finished with 6 trips of prowler pushes-not sprints to the death-but pushes...felt great.

                      My 5 year old daughter pushed the unloaded e-prowler (outweighs her by 10#s) 50yds also, she felt like a boss, and I was proud as hell!

                      Comment


                      • #12
                        4/14

                        Coan week 2

                        Deads
                        135xsome
                        225x3
                        265x3
                        290x2
                        340x2
                        390x2

                        Deficit deads (in place of speed deads, probably alternate these but keep prescribed weights)
                        Off 2 plates
                        315x3x4
                        Off 1 plate
                        315x3x4

                        Circuit:
                        RDL's 185x8x3
                        BB Rows 185x8x3
                        Chins w/ strong band assist x8x3
                        GMs 135x8x3

                        Later did sprints x 10

                        Then played freeze tag with kids for about 20 minutes...holy shit that's tiring!

                        Comment


                        • #13
                          Squat
                          165x5
                          195x3
                          225x3x2
                          265x2x5 First set was beltless, pretty sure that's a PR. Smashed last 2 sets together into a set of 4

                          Bench
                          145x5
                          175x4
                          205x3x2
                          235x2x2
                          225x3
                          195x5
                          165x7

                          Clean to push press
                          135x5x5

                          Box squat (Haven't done these in forever, done to a below parallel box)
                          165x5
                          195x5x2
                          225x4x3

                          Stair jumps, basically jump my way up my stair case, skipping 2 steps per jump, 5 jumps to the top
                          5 sets of 5 jumps

                          Comment


                          • #14
                            Followed that with 12 trips with the prowler

                            Comment


                            • #15
                              Felt like doing something today but had no time really

                              Deadlifts sans belt, for 1 minute on/2 minutes off
                              85%BW (185) x 23/20/15

                              That sucked ass...

                              OHP to get blood pumping in the shoulders, since they were tight from the push presses I assume
                              Bar x 20
                              75 x 15
                              95 x 10

                              And out. Off day tomorrow, maybe

                              Comment

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