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Old 01-22-2013, 05:20 PM   #1281
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Do you have a meet coming up, DW?

Do you actually like the skills evaluation? I think it's an awful idea and I never actually do it. Just don't program that week in whatsoever and start from Week 2. Others have said they like it though, just wondering your thoughts.
Yeah, I'm competing in RUM (Raw Unity Meet) on February 24th, one month from now. I've done Sheiko in the past, and never had a problem with that part of the program. Why do you think it's an awful idea?
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Old 01-22-2013, 07:29 PM   #1282
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Yeah, I'm competing in RUM (Raw Unity Meet) on February 24th, one month from now. I've done Sheiko in the past, and never had a problem with that part of the program. Why do you think it's an awful idea?
I just honestly don't see the point of "testing" so close to a max when you'll be competing three weeks later. Personally, I'd rather spend the week doing something else. To each his own, though. Obviously Sheiko himself didn't see a problem with it lol.
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Old 01-23-2013, 05:10 PM   #1283
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if it works for you go jump in heheh
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 01-27-2013, 05:08 PM   #1284
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01.24.13
Sheiko CMS
Week 5, Day 2
Skills Evaluation



Squat: 1x1 with 415, 445, 470 (5lb gym PR)

^ 470 was not a true 1RM. There was more strength available. Saving it for the platform.

- Probably opening with 435. Still unsure whether I'll choose 468 (3lb meet PR) or 474 (9lb meet PR) for my 2nd attempt at RUM. Might take a 3rd, or I might pass like I did at my previous three meets.


Bench Press, Paused: 1x1 with 250, 270, 290 (5lb gym PR), 295 (10lb gym PR)

^ Decided to do two consecutive 5lb PRs with this one because it wouldn't tax my CNS as much compared to the squat and dead. Maybe good for 300 too.

- Opening with 275 (5lb meet PR), then 286 (16lb meet PR), and maybe do a 3rd, either 292 (22lb meet PR) or 297 (27lb meet PR).


Deadlift: 1x1 with 495, 545, 590 (5lb gym PR)

^ Near my limit, but I think 600 is a real possibility at RUM, especially if the cut is at least a little easier than my previous meet in November.

- I'm thinking 540 or 545 for my opener, then 578 (3lb meet PR) or 584 (9lb meet PR), leaning toward the latter, and 600 for my 3rd.


Tire Flip: 2 sets of 5 with 500

^ I threw this in at the end because it's good cardio/GPP, along with trying to beat a gym record.

- First set was 18 seconds, ~3 seconds slower than the record for my weight class at the gym where I was lifting.












01.26.13
Sheiko CMS
Week 5, Day 3



Squat: 6 sets of 2 with 375


Bench Press, Paused: 6 sets of 3 with 240 (no belt)


Squat: 4 sets of 3 with 350 (no belt)


Savickas Press: 5,4,4 with 135

^ Failed the 5th rep of the 2nd set.

- I forgot how fun this one is.


Leg Curl, Lying: 5,5,4, with 195


LifeFitness Ab Crunch Machine: 1 set of 13 with 160
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Old 01-28-2013, 02:07 PM   #1285
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I smell 600.
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Old 01-31-2013, 03:35 PM   #1286
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I smell 600.
Me too, and it smells damn good!




01.28.13
Sheiko CMS
Week 5, Day 4



Deadlift, Pause Below Knee: 4 sets of 4 with 410 (no belt)


Incline Bench Press, Cybex Machine: 6,6,5 with 290


Rack Pull, Start Below Knee: 4 sets of 3 with 495 (straps)




01.29.13
Sheiko CMs
Week 6, Day 1



Squat: 3 sets of 3 with 375, then 3 sets of 2 with 395


Bench Press, Paused: 2 sets of 2 with 240, 2 sets of 1 with 270, and 2 sets of 2 with 240


Squat: 4 sets of 3 with 325 (no belt)


Calf Raise, Horizontal Machine: 1 set of 15 with 255


T-Bar Row, Chest Supported: 1 set of 6 with 190 (neutral grip)


Concentration Curl, Standing: 1 set of 5 (each arm) with 60


Lateral Raise, Machine: 1 set of 7 with 140


Ab Crunch, Machine: 1 set of 12 with 170





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Old 01-31-2013, 05:26 PM   #1287
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Full of win!

I must try these pause deads.
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Old 01-31-2013, 08:04 PM   #1288
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Dem shoulders and bicepts brah.
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Old 02-01-2013, 06:22 PM   #1289
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Dem shoulders and bicepts brah.
Thanks, Steve.


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Full of win!

I must try these pause deads.
Yeah, it's definitely more difficult than the regular deadlift. If you try it, use less weight than you normally have on the bar.




01.31.13
Sheiko CMS
Week 6, Day 2



Deadlift: 3 sets of 3 with 465, and 3 sets of 2 with 495


Bench Press, Pause At Chest: 5 sets of 3 with 240 (no belt)


Deadlift, Pause Below Knee: 3,3,3,2 with 440 (no belt)

^ Failed the 3rd rep of the 4th (final) set. This was the only rep that I failed for the main lifts, and variations of them, since starting the first of two Sheiko CMS training cycles, not including the last couple of reps for the last three high-rep sets of a brutal bench pyramid, exactly three weeks ago.


Savickas Press: 2 sets of 6 with 135


JM Press w/ Fat Gripz: 1 set of 10 with 135


Face Pull w/ FG, Seated: 1 set of 9 with 105


Good Morning: 2 sets of 5 with 255



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Old 02-02-2013, 11:09 AM   #1290
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Stay strong, healthy and focused.
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