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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Wednesday
Max out bench
Only got 370 because of elbow tendinitis

Going to switch squat to SSB for the next week. Also going to move closer in on grip on bench.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Friday
Max deadlift
Only got 570. Really fatigued at the moment but ain't gonna let it get to my head. 570 moved very fast but 600 didn't even budge. I think it's fatigue with mental.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Today
Modified workout to accommodate injury
SSB squats
5x5 300

Hatfield squats
3x10 300

Light DB flyes
4x20 20

Cable tricep
3x15 25

Face pulls
2x12 25


lsu777
LSU Fan
westlake
Member since Jan 2004
10855 posts
 Online 

re: Switching to Sheiko for meet prep
How much where u pulling before this prep? 570 is nothing to sneeze at


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Last PR was 500 in August of 17


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
SSB squats
1x5 245
1x4 295
1x3 335
3x2 360

6x10 DB flyes 50lbs

Hatfield squats
1x3 360
1x3 405
1x3 425
4x2 445

Dying on floor


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Did some bench on Friday felt better in elbow



Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Deficit deadlifts
1x5 300
1x4 350
1x3 405
4x2 415

Straight arm cable pull downs
3x10 170

Bicep curls
3x10 80


23
LA-Monroe Fan
Harahan, LA
Member since Apr 2013
82 posts

re: Switching to Sheiko for meet prep
I finished doing 29 last week. This was my first powerlifting program and first time to focus on the 3 big lifts. I guessed or used a calculated max for my numbers so I went ahead and maxed out again yesterday and today. Bench went from 260 to 285, Squat went from 300 to 355, Deadlift went from 405 to 455.

I originally planned on just doing 29 and stopping. Now that I’ve seen great results I want to keep going. Is 30 or 37 the next program to do?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Try running the updated stuff. I'll link up them. It's the ones that look like advanced medium load.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
Got them in the OP.


lsu777
LSU Fan
westlake
Member since Jan 2004
10855 posts
 Online 

re: Switching to Sheiko for meet prep
damn son you are a strong SOB.


23
LA-Monroe Fan
Harahan, LA
Member since Apr 2013
82 posts

re: Switching to Sheiko for meet prep
Thanks for the links! I like the updated ones better than the one I found. I think I'm going to do the intermediate medium load.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
That's a good start. Good luck!


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
16037 posts
 Online 

re: Switching to Sheiko for meet prep
quote:

damn son you are a strong SOB.


Thanks. These weights are getting easier. I'm doing 95% of them beltless now.


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