Twitter Facebook Who's Online - 0 members and 105 guests

View All Posts: pia06rc

123

	» Richi's sheiko comp cycle (Go to post)	07-06-2011 @ 22:07
week 3 day 2 Training going well- 18 days to the YNE unequipped comp deadlift: 135x3 165x3 195x3 195x3 215x2 225x2 225x2 225x2 215x2 straps on- feeling the blister burn like a mother bench: 72.5x3 82.5x3 97.5x3 97.5x3 112.5x3 112.5x3 112.5x3 112.5x3 112.5x3 112.5x3 dumbbell flies+ seated good mornings assistance OK session. last couple of bench sets were hard. upped the deadlift weight for a few of the top sets
	» Richi's sheiko comp cycle (Go to post)	06-06-2011 @ 16:33
week 2, day 3 squats: 105x3 125x3 145x3 145x3 165x3 165x3 165x3 165x3 165x3 bench: 70x3 80x3 95x3 95x3 110x2 110x2 115x1 115x1 115x1 pause squats: 115x3 135x3 155x2 155x2 155x2 155x2 plus dumbell flies and good mornings both light week 3 day 1 bench: 72.5x3 82.5x3 97.5x3 97.5x3 112.5x2 112.5x2 117.5x1 117.5x1 squat: 105x3 125x3 145x3 145x3 165x2 165x2 165x2 165x2 CGBP 80x3 90x3 100x3 115x2 115x2 115x2 dumbell flies: 4x8 10kgs good mornings 5x4 100kg
	» Richi's sheiko comp cycle (Go to post)	01-06-2011 @ 17:25
Just weighed myself and lost 2kg since the start of this programme- looks like im leaning out on it!
	» Richi's sheiko comp cycle (Go to post)	31-05-2011 @ 23:14
week 2 day 2 - upped bench weights by 2.5kg for every set and longer pauses deadlift: 135x3 165x3 190x3 190x3 215x3 215x3 215x3 230x2 230x2 230x2 bench: 72.5x3 82.5x3 97.5x3 97.5x3 112.5x3 112.5x3 112.5x3 112.5x3 112.5x3 dumbell flies 5x10, light deadlift to knees: 150x3 180x3 205x3 205x3 205x3 205x3 goodmornings: 60kgs 5x5
	» Richi's sheiko comp cycle (Go to post)	30-05-2011 @ 16:35
Post Edited: 30.05.2011 @ 16:38 PM by pia06rc week 2 day 1 squat: 3x105 3x125 3x145 3x145 3x165 3x165 3x165 2x175 2x175 2x175 bench: 3x70 3x80 3x95 3x95 2x110 2x110 1x125 1x125 2x110 2x110 dumbell fly 4 x 8 reps, light pause squats 4x105 4x125 4x145 4x145 4x145 4x145 abs, 3 x10 85kg weighted crunches Solid session, everything went well. From next session will add 2.5kg to all bench weights as it's quite easy at the moment even when fatigued and pauses. Starting to enjoy the routine more and more- getting used to all the volume! Rich
	» Richi's sheiko comp cycle (Go to post)	29-05-2011 @ 14:04
Not sure on the specific cycle number mate, my coach just e-mailed me a template, I just know it's an intermediate 5 week comp cycle! How have you found sheiko so far- did you find it got harder or easier as the weeks go on? Did you play around with the %s at all?
	» Richi's sheiko comp cycle (Go to post)	28-05-2011 @ 18:01
Well, I've made it through my first week of sheiko (relatively) unscathed! Knees were a bit sore this morning but got through all the deadlifting ok. Looking foward to the comp in 4 weeks to test my new maxes! deficit deadlift standing on boxes 135x3 135x3 175x2 175x2 175x2 175x2 incline barbell bench press 4x100 4x100 4x100 4x100 4x100 weighted dips 20x6 20x6 20x6 20x6 20x6 rackpulls 12 inches 165x4 190x4 190x4 215x3 215x3 240x2 240x2 240x2 240x2 good mornings 100x5 110x5 110x5 100x5 100x5
	» Richi's sheiko comp cycle (Go to post)	27-05-2011 @ 17:37
Week 1 day 3 Workout went well today- still not finding it massively tough, although it's starting to harder with the cumulative fatigue- especially in lower back. Got another 15 sets of various deadlift variations so I'm better off saving judgement untill tomorrow I recon! bench- paused, all fairly fast reps 70x5 80x4 95x3 95x3 110x3 110x3 110x3 110x3 110x3 squats (no belt 110x5 125x4 145x3 145x3 165x3 165x3 165x3 165x3 165x3 165x3 incline dumbell press 35sx5 45sx4 45sx4 45sx4 45sx4 45sx4 dumbell fly, light, 5 sets x 10 ab crunces 3x10 85kgs
	» Richi's sheiko comp cycle (Go to post)	24-05-2011 @ 15:55
Post Edited: 24.05.2011 @ 15:57 PM by pia06rc week 1 session 2 deadlift: 4x135 4x165 3x190 3x190 3x215 3x215 3x215 3x215 3x215 bench- all paused 6x70 5x80 4x95 4x95 3x100 3x100 2x110 2x110 3x100 3x100 4x95 6x90 8x80 10x70 dumbell fly: 10kgs 5x10 deadlift to knees: 4x135 4x165 4x190 4x190 4x190 4x190 4x190 good mornings: 5x60 5x100 5x100 5x100 5x100 5x100 Really hard workout today, lower back in agony by the last few sets! still feeling sunday's squats i think. Deadlifts really hard! bench was easy though- was only resting a minute between sets and long pauses. Think I'll up the weights by 2.5kg each set from now on. Next workout Thursday: bench/squat/bench assistance! Better hit some pbs at the end of this! Rich
	» Get strong or die trying (Go to post)	23-05-2011 @ 23:13
Alright mate good luck with the training. How long does the Coan programme last and what you hoping to lift after it?
	» Carlin`s unequipped training! (Go to post)	22-05-2011 @ 20:51
how'd the comp go mate
	» Richi's sheiko comp cycle (Go to post)	22-05-2011 @ 18:35
Just got back from first workout: Squat: no belt 5x105 4x125 4x125 3x145 3x145 2x165 2x165 2x165 2x165 2x165 bench: all paused reps 5x70 4x80 3x95 3x95 3x110 3x110 3x110 3x110 3x110 dumbell flies: 5x10, 10kgs pause squats, no belt: 5x105 5x125 4x145 4x145 4x145 4x145 4x145 abs: weighted crunches 3x10 80kgs Workout went well and was really tiring. Took about 1hr 30mins. Squats to start felt fairly comfortable but last couple of doubles were quite slow. Bench was pretty easy but don't want to increase the %s and miss reps in future workouts. Pause squats were an absolute killer- not used to this sort of volume! Think I might have to start wearing a belt as the workouts get harder!
	» Richi's sheiko comp cycle (Go to post)	22-05-2011 @ 16:06
Post Edited: 22.05.2011 @ 16:07 PM by pia06rc Decided to start a training log in the run up to my next comp in 5 weeks time and beyond! Lifted in 2 comps so far, with my best comp total being 595kg in 93kg unequipped class. Hoping to try and smash the 600kg barrier in my next comp on the 25th June! Decided to run a sheiko comp prep cycle to see how I respond to high volume stuff. Started strength specific training in January and been training with low volume and high intensity so want to mix things up for a fun change. Routine will be 4 times a week, with the sessions being roughly 1.squat/bench/squat assistance, 2. deadlift/bench/deadlift assistance, 3.bench/squat/bench assistance, 4.bench/deadlift. All sessions have other assistance exercises at light weights to aid recovery, such as flies and good mornings. Roughly 35 sets per session so expecting to be quite sore!! Routine has a deload built into it in the last 10 days or so for recovery. Using my gym maxes, not comp maxes to work out the pecentages. Going for my first session now so will write it up later on today! Rich
	» Carlin`s unequipped training! (Go to post)	21-05-2011 @ 10:48
Cool, i bet you'll do some serious damage at the lower weight class! good luck with the comp.
	» Carlin`s unequipped training! (Go to post)	20-05-2011 @ 23:57
Post Edited: 20.05.2011 @ 23:58 PM by pia06rc alright mate, you say you've lost 4kg last few months. Did you find it easy to keep strength levels up or gain strength during this time? Are you gonna stay competing at the lower weight?

123