HTTK's Powerlifting Log

[hailtotheking]

Right, i'm finally going to make the effort to do a training log.

As i mentioned in some previous threads, i have decided to go 'Back to Basics' this year with the Sheiko approach.

Due to back injury and a severe gento-urinary infection last year, i have not been able to train heavy for a number of months. My predicted 1RM's at the moment are:

- 160kg back squat
- 110kg Flat Bench Press
- 200kg sumo deadlift

That gives me a 470kg (approx 1040lb) total.

I am currently just under 75kg BW, and will compete next in the 75kg category, single-ply IPF and possibly a raw comp here and there.

In the Soviet powerlifter rankings, that places me as a Level 3 lifter - not great.

This week i have started the 13 week Sheiko starter programme laid out by Dave Bates.

NBL at the bottom of each session denotes 'Number of Barbell Lifts' - i.e the number of competition barbell lifts (squat, bench, deadlift) done in that session

[hailtotheking]

GENERAL WARM UP ROUTINE (approx 10-15 reps of each):

- Wall facing squat (toes touching wall) with arms overhead.
- press-up plus on blocks with hold at the bottom
- Wide stance Low pulley Dimel Deadlift
- Lat pulldown to sternum, scapulae depressed throughout, with hold at the bottom
- Barbell Landmines
- MiniBand pull-aparts
- Horizontal cable Voyeur Shrug
- Cable External Rotator Cuff Rotations
- Wide bodyweight Squat with band around knees
- Frequency: Kneeling Squat Jumps / low box jumps
- Frequency: Plyo pushups onto discs / hand walks

[hailtotheking]

Monday

10 minute warm-up routine

1) Bench press 1x5@50% (55kg)
2x4@60% (67.5kg)
3x3@70% (77.5kg)

These all felt fine, although for some reason the inside of my elbows was a little sore. I heard that Sheiko recommends doing these paused, so thats the way i did them.

2) Squat 1x5@50% (80kg)
2x4@60% (97.5kg)
3x3@70% (112.5kg)

Form was fine, but the 70% lifts felt a bit harder in the back than they should. I think the osteopatch treatment i had on Saturday has made my back muscles a bit 'loose'.

3) Straight arm Flat DB Flyes (controlled eccentric, 2-3 sec pause at the bottom)

5kg PS (per side) x 10; x2
7kg PS (per side) x 10

The purpose of this exercise in this routine is not to hypertrophy the pecs, but simply to stretch them and the anterior delts out after benching, so the anterior shoulder girdle does not tighten up. Sheiko uses these alot, so you will see them alot in my log. I did them Poliquin-style - i.e palms facing forward (as opposed to facing each other), and moving them out high, in line with the ears

4) Standard bar standing good mornings 60kg x5; x2
65kg x5

Again, my lower back muscles felt a bit weakened from the osteo treatment on Saturday, so i just kept these nice and light with a large ROM.

5)GPP.

Just thought i'd chuck in a bit at the end - 6 mins skipping, then went to the indoor track and did some stadium stair jumps for 5 mins, and 10 standing long jumps in the sandpit. Good fun

NBL: 44

[CoN]

Agreed

Very interesting, just finished reading Sheiko over @ T-nation

good luck

[hailtotheking]

Cheers guys. The Sheiko approach is pretty straight forward so no fancy lifts here, but i'm sure some interesting things will happen along the way

[keoghan]

Quote

3) Straight arm Flat DB Flyes (controlled eccentric, 2-3 sec pause at the bottom)

5kg PS (per side) x 10; x2
7kg PS (per side) x 10

The purpose of this exercise in this routine is not to hypertrophy the pecs, but simply to stretch them and the anterior delts out after benching, so the anterior shoulder girdle does not tighten up. Sheiko uses these alot, so you will see them alot in my log. I did them Poliquin-style - i.e palms facing forward (as opposed to facing each other), and moving them out high, in line with the ears

I like that idea alot good luck HTTK

[kalmis]

Good luck with the log HTTK. I will be following this with great interest. Would be nice to compete one day as well .

[hailtotheking]

Quote

Good luck with the log HTTK. I will be following this with great interest. Would be nice to compete one day as well .

You should do it mate. Alot of regional comps have first time competitors that arent lifting amazing numbers, but are there to get expereince and advice. Plus, its a great buzz! Go to BAWLA website and pick your region, and see if any comps are lined up.

[dope540]

got my eye on this. looks very interesting.

[hailtotheking]

Tuesday evening:

45 mins light mobility, activation, and stability drills

These are a mixture of drills from the Magnificent Mobility and Inside-Out DVD's by Mike Robertson