Hey guys, new here, but know one or two of you from other forums.


Bit of background info:

Trained for a while, not having a clue what I was doing. Moved onto a bodybuilding type split routine, bit of success but it wasn't for me. Ran a cycle of starrs 5x5, really enjoyed it. Last Jan have a few blasts of Doggcrapp Training which again, I really enjoyed, and had great results. In the summer I cycled 5x5 again as I felt my lifts wern't that great. Following that, I decided to jump on a smolov base mesocycle, which although was brutal, it gave me great results and had a great time doing it. Started the smolov with a double of 140, finished with a single of 180 (after 4 weeks).

Where i'm at now

Had a few weeks of just general training and tried incorporating speed work. Missed the high volume of compound movements, and decided that's what I want to go back to.

Spent a lot of time researching programs, and decided Sheiko would suit me best. I love doing the compounds, and doing the compounds often.

I'm sure most of you know sheiko, but just google it if you don't. I'm currently 2 weeks into the beginner 13 week cycle which can be found here http://bmfsports.proboards.com/index.cgi?board=sheiko

Day 1 of the 7th week will be this Thursday.


Current Stats

As of 11ish weeks ago
Bench - 127.5
Squat 180
Deadlift - 210
Weight - 95-100kg don't weigh myself often

Goals

I really enjoy powerlifting, and want to get involved in some competitions in the future. I realise i'm not strong yet, but still, can only get stronger




Cheers lads

welcome mate - how old are you?

good to see someone try the DC and get the results you can.

never heard of shieko though just reading it

Its some high volume thing with limited exersizes right?


Welcome

kp1512 wrote:welcome mate - how old are you?

good to see someone try the DC and get the results you can.

never heard of shieko though just reading it

just gone 20 mate. you mean smolov? I got great results from DC too

I decided to try it because I responded well to smolov, which is a tonne of volume. I also love just doing the compounds, and hate doing isolations, so its perfect for me at the moment.

Its some high volume thing with limited exersizes right?

Yeh, lower manageable percentages with really high volume, pretty much just squatting, benching and deadlifting - though for deadlifts, rack deadlifts and deadlifts to the knees are also included.

I think Ader was doing this in his journal for a while. Might be worth checking that out. Good luck!

cleaver wrote:I think Ader was doing this in his journal for a while. Might be worth checking that out. Good luck!

^^ What he says. Sheiko looks like a good programme - you should do well on it, especially as you survived the smolov base mesocycle

have a feeling todays session is gonna be hard


squat
1 5 50% 90
2 4 60% 108
1 3 70% 126

1 3 70% 126
5 3 80% 144


bench press
1 5 50% 62.5
1 4 60% 75
1 3 70% 87.5

1 3 70% 87.5
5 3 80% 100

flat dumbell flies
5 10
dips
5 8
squat

1 5 50% 90
1 5 60% 108
5 5 70% 126

good mornings
5 5


will be training about 1:30

Good to see you on here

Cheers Nick


Training today was fine, had a waxy maize starch before the 2nd squats. All good

Nice journal mate, the only problem is you know exactly what you'll be doing each workout so nothing exciting ever happens! Aside from the skills evaluations days. I'm starting the 13 week unequipped next week as well, shall be interesting to see how I cope with all the volume.

RoB wrote:Nice journal mate, the only problem is you know exactly what you'll be doing each workout so nothing exciting ever happens! Aside from the skills evaluations days. I'm starting the 13 week unequipped next week as well, shall be interesting to see how I cope with all the volume.

haha very true!

kept a log on another forum, literally just said the same things everytime: "training fine"

you ran sheiko before?

Also just saw you've done 5/3/1 - how did you find it? what were your before and after numbers?

crouchmagic wrote:

RoB wrote:Nice journal mate, the only problem is you know exactly what you'll be doing each workout so nothing exciting ever happens! Aside from the skills evaluations days. I'm starting the 13 week unequipped next week as well, shall be interesting to see how I cope with all the volume.

haha very true!

kept a log on another forum, literally just said the same things everytime: "training fine"

you ran sheiko before?

Also just saw you've done 5/3/1 - how did you find it? what were your before and after numbers?

Cant really remember the exact gains, didn't do it long enough really to fully realize them, but it's certainly a good program. Unfortunately I suffer from serious training procrastination and that's why I've kinda been stuck in a rut strength wise for the past 2 years haha.

Nope never ran sheiko before, the main reason I'm doing it is because you just cant fuck around with anything on it. You've got the numbers you need to hit each workout and that's all you need to worry about. I tend to over think things so by taking the thinking out of it and concentrating on the training I should be able to finally make some decent strength gains.

Good to see you here mate.

workout today was easy, felt strong on deadlifts especially

deadlift to knees
1 4 50% 105
1 4 60% 126
2 4 70% 147
4 4 75% 157.5


bench press
1 6 50% 62.5
1 5 60% 75
2 4 70% 87.5
2 3 75% 93.75
2 2 80% 100
2 1 85% 106.25
2 2 80% 100
2 3 75% 93.75
1 4 70% 87.5
1 6 65% 81.25
1 7 55% 68.75

flat dumbell flies
5 10
deadlift from the knees
1 5 60% 126
1 3 70% 147

1 3 70% 147
4 4 80% 168

lunges

5 5
abs
3 10

my hams split my work trousers, is that a sign to stop squatting, or squat some more?

crouchmagic wrote:my hams split my work trousers, is that a sign to stop squatting, or squat some more?

Squat more

this blog didn't quite work out... Have been updating on other sites though!

Just an update, had my first comp last week, heres the write up:

http://bmfsports.proboards.com/index.cg ... hread=1449

Looks like you've done well.

Feel free to update as and when, we won't hate you