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Old 06-08-2014, 07:57 AM   #1
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Default Home gym chronicles, Part VII; Soldier sticks to a plan

And that plan is to use what's worked in the past; Sheiko. There will be a few modifications to the program to add in things like rows and accommodate my plan to compete equipped. I'm tentatively planning to compete at the USPLA South Texas Fall Classic on October 25, so everything is laid out to peak for that day.

I'm starting this new log to try and be accountable. I've done a lot of experimenting with different programs to decide on what I want to run and Sheiko has given me the best results. It's a hard program and I'll have to be smart about it to make sure I'm ready to put my gear on, but if I'm going to compete I want to do as well as I can.

I'm going to start with a 4 week run of 3x3 to help me prepare for the volume of Sheiko. I've spent the last few weeks getting myself healthy with some bodybuilding training so I'm going to need to prepare myself before I jump into a high volume powerlifting program like Sheiko.

After the 3x3 run I'm going to do the full peaking Sheiko cycle of 29, 30, 31, and 32. I'm sure as I get into 32 I'll do a lot of modifying to accommodate an equipped lifter. Evidently there are Sheiko programs out there for equipped lifters, but I haven't been able to find anything, so I'll figure it out as I go.

Current numbers-
Age, 31
Height, 6'
Weight, 236

PRs during last cycle-
Raw squat, 425
W/ wraps, 465
Bench, 295
Deadlift, 515

Goals for competition, single ply-
585, 455, 545, 1585
1545 would give me a class I total.

First session will be today. Let's see if Soldier can finally stick to a plan.
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Old 06-08-2014, 08:10 AM   #2
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There is no "if", Soldier. You know that. Of course you can. You already know it works, so smash dat Sheiko for all it's worth, dude.
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Old 06-08-2014, 12:54 PM   #3
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3x3 day 1, week 1 of 4.
Bodyweight- 236

Squat-
45x5
135x5
135x5
225x5
260x5
260x5
260x5
260x5
260x5
260x5

Bench-
45x a bunch
95x8
135x6
180x6
180x6
180x6
180x6
180x6
180x6

Deadlift with straps-
225x5
315x5
315x5
315x5

Pendlay rows with straps-
225x5
225x5
225x5

Finished with shrugs, 1 set of 12 with 225, just for good measure.

This session wasn't easy. At all. The bench really killed me. It still blows my mind just how weak I am on bench compared to anything else. I'll do this same workout again on either Tuesday or Wednesday and see if I can add 1 set of each lift.
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Old 06-08-2014, 01:23 PM   #4
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I'm with u there. Gonna try and stick to mine goodluck brother check in my log sometime
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Old 06-08-2014, 02:02 PM   #5
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Great work man, that many squats would've killed me!
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Old 06-09-2014, 03:52 PM   #6
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Yesterday after training I was hungry as Hell, and that feeling seems to be here to stay. My bodyweight was 236.7 this morning, but then I had a large bowl of granola for breakfast and 5 soft tacos with over 1lb of ground beef for lunch. I'll be interested to see if my hunger stays up and what effect that might have on my bodyweight. I do have more fat than I'd like, but I think I'd like to build some more strength before I try to cut again, as my cuts always seem to destroy my strength.

After this current competition cycle I may do a little cutting just to make sure I'm staying healthy and cleaning out my system, but for now it's going to be full steam ahead. My natural test is kicking back in which means that I've probably dropped all the weight I'm going to drop without actually trying to make it happen.

I don't feel very sore at all today which is good. I seem to remember that this is how I felt last time I did this sort of training with Sheiko. Since you do full body workouts you don't get the same acute painful soreness in one area that you get when you do a split. Hopefully I still feel this good tomorrow because I'm going to do the same damn thing I did yesterday.

I've been continuing to look around and try to figure out how to integrate my equipped training into the Sheiko program and I think I've come up with something that will work. I'll simply change my max based on whatever equipment I'm going to be using on a given day. If it's a 90% day then I'll bust out the full gear, but for the in between days I'll use things like the bench daddy. As I get closer to the competition there will be progressively less raw days and more days in full equipment.
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Last edited by Soldier; 06-09-2014 at 04:09 PM.
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Old 06-10-2014, 01:29 PM   #7
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Still very hungry this morning, but I didn't remember to weigh myself. Hamstrings were extra tight and sore going into the gym so I did a ton of dynamic stuff to get loose. I also included some banded leg curls at the end, as I still feel like leaving out some sort of knee flexion movement would be a mistake. I also tossed out deadlifts today. The combination of squatting and deadlifting in every session is hitting my posterior chain really hard and I think it's all a bit too much.

Squat-
45x3
135x5
135x5
225x5
260x5
260x5
260x5
260x5
260x5
260x5

Bench-
45x a bunch
135x5
135x5
180x6
180x6
180x6
180x6
180x6
180x6

Front squat-
45x5
135x5
135x5
135x5

Banded leg curls-
3 sets of 10 per leg with static hold to failure on last rep of last set.

I probably should have thrown in some ab or shoulder work, but I think tomorrow I'll do a little extra session and get some pump work in.
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Old 06-10-2014, 09:57 PM   #8
Dray
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Putting in the volume! And yeah, 6x5 / 6x6 is hard at first, I hear.

I did a squat + bench + deadlift 3 times a week program once. Not with that kind of volume however. Intense.
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Old 06-12-2014, 09:21 AM   #9
Soldier
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Join Date: May 2011
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Posts: 3,803
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
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My Mood: Inspired
Reputation: 220387
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My hunger as a result of my high volume training has gotten the best of me and I've packed on a few pounds. I was really thinking my bodyweight would drop signifigantly when I came off, but it didn't, and now thanks to my lack of planning and monitoring I'm sitting right at 242. I have more fat than I want, and I'm really too weak to be at this high of a bodyweight. I'm sitting at 19 weeks out right now and uncertain on what to do.

I think for now the best plan of action is to just stop over eating, get things under control, and just slowly drop a few pounds. I'd really prefer to be around 235 before I go back on just in case I can't avoid gaining a few pounds back.
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Old 06-12-2014, 03:56 PM   #10
Soldier
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Join Date: May 2011
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Reputation: 220387
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Slight deviation from the original plan today. I've got 2 days of rest coming up and honestly, I'm feeling great. Not too sore, not too tight, and not burned out at all. In fact, the opposite is true. I needed to move something heavy, so that's what I did. I did all 3 lifts, I did them quick, and I ended up in and out of the gym in under an hour.

Yes, all the work listed below was done in under an hour.

Squat-
45x2
135x5
225x5
275x2
Add belt and loose wraps-
315x1
365x1
405x1
405x1

The first rep with 405 was sloppy. The result of not putting more than 260lb on my back in the last 5 or 6 weeks. I didn't even unwrap my knees. I racked the bar, then immediately got back under it and did the second 405. The second rep was solid. Form was good and bar speed was just fine, especially considering that my knees were wrapped quite loosely.

Bench-
45x a bunch
135x5
185x3
225x2
275x2
Add bench daddy-
315x2
Remove bench daddy-
205x8

Bench felt surprisingly good today. I did touch and go. No pause, but no bounce either. I also moved my grip in just a little and also brought up my touch slightly. Everything felt fairly well locked in. Hopefully as my frequency stays up I'll get even more in the groove.

Deadlift-
135x5
225x2
315x1
Add belt-
405x1
455x1
475x1

I didn't max out today. Instead, I kept my rest periods very low. I'd do the lift, change the weight, mess with whatever equipment I was using, then go again. If I felt like I'd need more rest to keep going heavier, that's where I stopped for that lift.

I did the back off set on bench because everything felt so good. I wanted to do more reps and groove the movement.

I'll rest for the next 2 days, then go back to my 3x3 format with a little more weight than I used this past week.
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