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LA-Monroe Fan
Harahan, LA
Member since Apr 2013
85 posts

re: Switching to Sheiko for meet prep
After you mentioned this program, I did some research and decided to give it a try. I just finished the first week. This is my first powerlifting program after mainly doing bodybuilding programs. I really like it so far. The workouts aren’t nearly as long as everyone said unless I’m doing something wrong. My rest periods are probably shorter than most. Since I’m not going to failure and the reps are low, I don’t see the need to rest for as long. I’ve finished the first 3 workouts in about an hour each.

I did have a couple of questions though. I found the spreadsheet for the program online. The first 2 workouts were the exact same. The 3rd was a little different. Are you using the app or a different #29? And for the deadlift from boxes, I don’t have boxes so I just did rack pulls. I put the pins on my rack 5 cms below my knees. Are those ok or should I make boxes?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
I'm using the advanced medium load prep.

The numbered are 3 days a week. I'll put some spreadsheets in the op.

I do rack pulls instead of boxes until I make some.

Updated to add programs in OP
This post was edited on 2/10 at 3:54 pm


onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
11863 posts

re: Switching to Sheiko for meet prep
Thanks for adding the spreadsheets to the OP. sent you a request for editing access. im unable to edit even after adding them to my google drive.
This post was edited on 2/10 at 6:14 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Make a copy (save as). If you have issues, let me know.
This post was edited on 2/10 at 8:15 pm


onelochevy
LSU Fan
Slidell, LA
Member since Jan 2011
11863 posts

re: Switching to Sheiko for meet prep
Got it man. Didn't even notice the 'make a copy' option lol.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Deadlift w/pause 5cm above knees 50% 3 1 293
Deadlift w/pause 5cm above knees 60% 3 1 351
Deadlift w/pause 5cm above knees 70% 3 1 410
Deadlift w/pause 5cm above knees 75% 2 4 439


Was supposed to do more but the home gym got too much moisture from the rain and made the floor slippery. Tried the second round of deadlifts but slipped during the last rep and had to call it. Recovery is doing well and weights are appropriate.

Going to get skater tape today.
This post was edited on 2/11 at 12:48 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Welp. I need a deload. Should have done it before Sheiko as I kind of just went straight into it from Westside.

Muscles are achy and bones hurt today doing squats.

Gonna do the prescribed workout with half load.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
F a deload. Felt good today.

Deadlift up to knees
50% 3 1 293
60% 3 1 351
70% 3 1 410
75% 2 4 439
Bench press
50% 5 1 200
60% 4 1 240
70% 3 1 280
80% 2 4 320
Deadlift from boxes
60% 3 1 351
70% 3 1 410
80% 3 2 468
85% 2 3 497
Triceps 70% 6 5


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TDcline
Navy Fan
American Gardens building 11th flor
Member since Aug 2015
6188 posts

re: Switching to Sheiko for meet prep
Damn, our numbers are actually pretty close. Good shit

Your dead is a little better than mine though. I don’t like to push it too much. Back issues from the military and what not.
This post was edited on 2/14 at 7:47 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Nice! What program are you running? I had back issues also when I did conventional. Switched to the more upright sumo and it's gone and I don't even need a belt most of the time.
This post was edited on 2/14 at 7:52 pm


TDcline
Navy Fan
American Gardens building 11th flor
Member since Aug 2015
6188 posts

re: Switching to Sheiko for meet prep
I’ve basically just been working out with a buddy of mine who does powerlifting comps all over the south. I normally just do the program with him. Just a combo of bench, dead, squat, and push press with some assessors thrown in.

I just switched to sumo and it’s made a world of difference. I’m liking it a lot so far.

You doing the comp in Abbeville this weekend?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Nope. I'm doing the 4/28 one in BR.


TDcline
Navy Fan
American Gardens building 11th flor
Member since Aug 2015
6188 posts

re: Switching to Sheiko for meet prep
Which organization is putting it on?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
USAPL


TDcline
Navy Fan
American Gardens building 11th flor
Member since Aug 2015
6188 posts

re: Switching to Sheiko for meet prep
I’ll check to see if my membership in that one is still valid. I joined it a while back but never did any meets.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Friday

Squat
50% 5 1 240
60% 4 1 288
70% 3 1 336
75% 2 4 360
Bench press
50% 5 1 200
60% 4 1 240
70% 3 1 280
75% 3 5 300
This post was edited on 2/17 at 6:12 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Today

Deadlift (Pause below knees)
50% 3 1 293
60% 3 1 351
70% 3 1 410
75% 3 4 439

Curls
5x10 20lbs

Band curls
3x10

Those pauses are legit tough
This post was edited on 2/17 at 6:14 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Squat
Max attempts
Squat
50% 5 1 240
60% 4 1 288
70% 3 1 336
80% 2 1 384
90% 1 1 432
95% 1 1 456
100% 1 1 480
105% 1 1 504

Went for 505 but failed at the last bit due to technical error. Weight was flying but barbell got off line. Wanted to try again but food was ready and babies needed to go to bed. Felt really good as I was worried I couldn't even get 480 today. Learned some cues and everything felt great.

Learned today that everyone absolutely had different squat form. My cue is knees out first. Hip back couldn't even get 460 up.


lsu777
LSU Fan
westlake
Member since Jan 2004
11192 posts

re: Switching to Sheiko for meet prep
which sheiko are you currently on and when are switching?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16518 posts

re: Switching to Sheiko for meet prep
Advanced Small Prep #2. Moving to #3 next week and then the Comp.

Forgot to mention in the log that I switched to the Small load. Couldn't handle the volume. I'm getting accustomed to it and will try Medium again after the Comp but according to the guidelines, I should be in the Small anyway.
This post was edited on 2/20 at 3:31 pm


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