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Posted by
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Switching to Sheiko for meet prep
Posted by Hu_Flung_Pu on 2/2/18 at 7:10 pm20
Doing #29,#37,#32
Gonna be tough with all the volume.
Actually going to switch to the advanced medium load prep 2,3 and the competition. The numbered program only 3 day. CMS level needs 4 day.
Sheiko programs
Gonna be tough with all the volume.
Actually going to switch to the advanced medium load prep 2,3 and the competition. The numbered program only 3 day. CMS level needs 4 day.
Sheiko programs
This post was edited on 2/10 at 3:53 pm
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/2/18 at 7:13 pm to Hu_Flung_Pu
Squat
50% 5 1 238
60% 4 1 285
70% 3 2 333
80% 2 5 380
Bench press
50% 5 1 195
60% 4 1 234
70% 3 2 273
80% 2 2 312
75% 3 1 293
65% 5 1 254
55% 7 1 215
Dumbbell fly 10 5
Squat
50% 5 1 238
60% 5 2 285
70% 4 4 333
Good morning (standing)
5 5
Rounded up all numbers
50% 5 1 238
60% 4 1 285
70% 3 2 333
80% 2 5 380
Bench press
50% 5 1 195
60% 4 1 234
70% 3 2 273
80% 2 2 312
75% 3 1 293
65% 5 1 254
55% 7 1 215
Dumbbell fly 10 5
Squat
50% 5 1 238
60% 5 2 285
70% 4 4 333
Good morning (standing)
5 5
Rounded up all numbers
This post was edited on 2/2 at 7:49 pm
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/2/18 at 7:13 pm to Hu_Flung_Pu
First number is reps then sets then weight
re: Switching to Sheiko for meet prepPosted by onelochevy on 2/2/18 at 7:46 pm to Hu_Flung_Pu
Did Sheiko for a long time and loved it. Just don't have the time for all that volume since I've had kids
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/2/18 at 7:47 pm to onelochevy
I've got twins that are two. It's tough but it's just something I want to do.
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/2/18 at 8:19 pm to Hu_Flung_Pu
OMG that was tough.
re: Switching to Sheiko for meet prepPosted by lsucoonass on 2/3/18 at 12:12 am to Hu_Flung_Pu
Good luck
Make sure you up your protein do some mobility work get some deep tissue massage etc
The volume is crazy
Make sure you up your protein do some mobility work get some deep tissue massage etc
The volume is crazy
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/5/18 at 8:02 pm to lsucoonass
Bench press 50% 5 1 203
Bench press 60% 4 1 243
Bench press 70% 3 1 284
Bench press 80% 3 4 324
Squat 50% 5 1 243
Squat 60% 5 1 291
Squat 70% 3 1 340
Squat 70% 5 1 340
Squat 70% 7 1 340
Squat 70% 4 1 340
Squat 70% 6 1 340
Squat 70% 8 1 340
Bench press 50% 4 1 203
Bench press 60% 4 1 243
Bench press 70% 4 4 284
Chest Muscles 6 5
Good morning 5 5
Did squats with SSB. That weight was for low bar. Was too much for SSB. Need to decrease by 10% as SSB is tougher.
Bench press 60% 4 1 243
Bench press 70% 3 1 284
Bench press 80% 3 4 324
Squat 50% 5 1 243
Squat 60% 5 1 291
Squat 70% 3 1 340
Squat 70% 5 1 340
Squat 70% 7 1 340
Squat 70% 4 1 340
Squat 70% 6 1 340
Squat 70% 8 1 340
Bench press 50% 4 1 203
Bench press 60% 4 1 243
Bench press 70% 4 4 284
Chest Muscles 6 5
Good morning 5 5
Did squats with SSB. That weight was for low bar. Was too much for SSB. Need to decrease by 10% as SSB is tougher.
This post was edited on 2/5 at 8:03 pm
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/7/18 at 4:16 pm to Hu_Flung_Pu
Deadlift up to knees 50% 4 1 293
Deadlift up to knees 60% 4 1 351
Deadlift up to knees 70% 4 4 410
Bench press 50% 5 1 200
Bench press 60% 4 1 240
Bench press 70% 3 1 280
Bench press 80% 2 5 320
Deadlift off boxes, bar is 5cm below knees 55% 3 1 322
Deadlift off boxes, bar is 5cm below knees 65% 3 1 380
Deadlift off boxes, bar is 5cm below knees 75% 3 1 439
Deadlift off boxes, bar is 5cm below knees 85% 3 4 497
Triceps 6 5
Hyperextension 8 4
Deadlift up to knees 60% 4 1 351
Deadlift up to knees 70% 4 4 410
Bench press 50% 5 1 200
Bench press 60% 4 1 240
Bench press 70% 3 1 280
Bench press 80% 2 5 320
Deadlift off boxes, bar is 5cm below knees 55% 3 1 322
Deadlift off boxes, bar is 5cm below knees 65% 3 1 380
Deadlift off boxes, bar is 5cm below knees 75% 3 1 439
Deadlift off boxes, bar is 5cm below knees 85% 3 4 497
Triceps 6 5
Hyperextension 8 4
re: Switching to Sheiko for meet prepPosted by lsucoonass on 2/7/18 at 6:24 pm to Hu_Flung_Pu
Anyone that does sheiko has my respect.
The volume is insane
The volume is insane
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re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/7/18 at 6:26 pm to lsucoonass
I did a lot of laying down in the bench lol
re: Switching to Sheiko for meet prepPosted by lsucoonass on 2/7/18 at 7:03 pm to Hu_Flung_Pu
Don't matter bro
It's an embrace the suck workout
You got steel balls
It's an embrace the suck workout
You got steel balls
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/9/18 at 6:56 pm to lsucoonass
Squat 50% 5 1 240
Squat 60% 4 1 288
Squat 70% 3 1 336
Squat 75% 3 4 360
Bench press 50% 6 1 200
Bench press 60% 5 1 240
Bench press 70% 4 1 280
Bench press 75% 3 1 300
Bench press 80% 2 2 320
Bench press 85% 1 2 340
Bench press 80% 2 1 320
Bench press 75% 3 1 300
Bench press 70% 4 1 280
Bench press 65% 5 1 260
Bench press 60% 6 1 240
Bench press 55% 7 1 220
Bench press 50% 8 1 200
Squat 50% 4 1 240
Squat 60% 4 1 288
Squat 70% 4 4 336
Chest Muscles 6 5
Abs 10 3
Squat 60% 4 1 288
Squat 70% 3 1 336
Squat 75% 3 4 360
Bench press 50% 6 1 200
Bench press 60% 5 1 240
Bench press 70% 4 1 280
Bench press 75% 3 1 300
Bench press 80% 2 2 320
Bench press 85% 1 2 340
Bench press 80% 2 1 320
Bench press 75% 3 1 300
Bench press 70% 4 1 280
Bench press 65% 5 1 260
Bench press 60% 6 1 240
Bench press 55% 7 1 220
Bench press 50% 8 1 200
Squat 50% 4 1 240
Squat 60% 4 1 288
Squat 70% 4 4 336
Chest Muscles 6 5
Abs 10 3
re: Switching to Sheiko for meet prepPosted by lsucoonass on 2/9/18 at 9:08 pm to Hu_Flung_Pu
Impressive
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/9/18 at 9:22 pm to lsucoonass
Couldn't finish last three sets of squats. Technique was leaving me but could have done them.
re: Switching to Sheiko for meet prepPosted by bootlegger on 2/9/18 at 10:19 pm to Hu_Flung_Pu
I commend you.....that's an asspile of lifting. In my third week of FST-7, and it's been a challenge. But doesn't hold a candle to the work you're putting in
This post was edited on 2/9 at 10:20 pm
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/9/18 at 11:00 pm to bootlegger
FST 7 is legit tough too. I had some real problems getting through some of those 7 sets. BB is about the endurance and fighting the pain of the pump.
re: Switching to Sheiko for meet prepPosted by onelochevy on 2/10/18 at 8:18 am to Hu_Flung_Pu
How long is it taking you to get through the Sheiko workouts?
re: Switching to Sheiko for meet prepPosted by Hu_Flung_Pu on 2/10/18 at 9:22 am to onelochevy
Yesterday was 1.5 hours which included an extensive warm up. Usually 1 to 1.5 but you have to have a good pace or you could easily eclipse 2 hours.
This is also the medium load. I think there is a small load. There is also an intermediate program.
This is also the medium load. I think there is a small load. There is also an intermediate program.
This post was edited on 2/10 at 9:23 am
re: Switching to Sheiko for meet prepPosted by onelochevy on 2/10/18 at 9:45 am to Hu_Flung_Pu
That's about what it used to take me. When I worked offshore I'd work out every other day during my 3 weeks home and squeeze a 4 week cycle into 3 weeks. Now that I have a normal job my best time to lift is in the morning before work so I'm alot more time restricted.
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