Sheiko Training (with the odd PR)

[Binnie D]

I may as well put up how I have been training currently. Sheiko has been good to me the last couple of months, I find setting my maxes at what they were at during Nationals has helped me continue to progress without beating my body up. A few months after nationals (and no weight to be cut) I tested again, 6 weeks out from the August meet at Prairier Cross Fit

Test Day
Squat
585x 1
605x 1
631x 1

 -- Had more in the tank here, was saving it for Bench and Deads as I felt they had made the most progress since nationals

Bench
385 x 1
405 x 1
425 x 1

 -- Pressed 425 with relative ease and called it, Really looking for a 200 kg bench in august and I think with the extra adrenaline and focus on contest day, the lift is there.

Deadlift
705x 1
740x 1
762x 1
802x miss

  -- Very happy with the results on deadlifts, I was even more happy with how close I came to pulling 802 (bar reached just mid thigh before stalling) I think with adrenaline and meet day atmosphere
      it could happen, confident it will happen none the less

Monday July 28th, 2014
Squat
1x5 @ 315
1x4 @ 405
1x3 @ 455
1x1 @ 495
1x1 @ 545
1x2 @ 585

Bench
1x5 @ 225
1x4 @ 245
1x3 @ 275
1x3 @ 315
1x1 @ 365
1x1 @ 405
1x1 @ 425
1x1 @ 445 (slight pause, not long enough for a meet)

Squat
1x3 @ 315
1x3 @ 405
4x2 @ 495

   Push ups 3x F
    Biceps 3x12
    Abs

  -- Sheiko called for singles at 90 % on both bench and squat this week, with downsets at 80%. My good buddy from edmonton (old football teammate) wanted to practically max out today so
      Doubling 585 was more for fun and 445 was a big confidence builder

Back to normal sheiko percentages wednesday,

Ben Downs

[McLifter]

Well, it's good to see a STRONG Powerlifter posting his workouts! Welcome aboard Ben I know your training will be inspirational for others. I'd love to see a 365kg pull at a contest by you.

Brock

[Binnie D]

Wednesday July 30, 2014

Am Bench
Board Press
1x3 @ 275
1x3 @ 320
2x2 @ 365
1x3 @ 385

3x12 @ 275
Tricep push downs 3x15

-- used a two board for pressing today, paused everything as well (competition length...possibly longer)
-- usually don't break up sheiko into an AM/PM but Guy was testing squats so I was needed early this morning and I was back at the gym in the afternoon
--sheiko called for 3 singles at 90%, I was feeling lazy and new I could just press the singles in 1 set, it felt light and moved well

PM deadlifts
Block pulls
1x3 @ 435
1x3 @ 515
2x3 @ 585
3x2 @ 655

Banded lat pull downs 3x15
Low cable row 3x15
Bicep curl 4x12
Core work (a lot if it)

--pulling felt great despite having a little bit of muscle tightness in my Glutes and hamstrings, this can be attributed to pulling heaving out of position a week prior, nonetheless with a good warm up the weights were where they should be speed wise.
-- I hit my back from a couple of angles, nothing heavy, getting some blood in there just trying to start my taper even earlier ( I have found the best for me is the earlier the better)

-my Instagram usually has videos uploaded almost daily, add me binniedowns to see my progress

- you may come to find in my training (not this close to contest) that I take either my last set and try to hit a rep PR or try to include all the reps of the sets into one giant set, these are more confidence boosters, strength testers as to gauge how my body is holding up during the training

Enjoy,
Ben

[Binnie D]

Forgive any spelling mistakes, was doing this on my phone haha