Sheiko Forum

General Powerlifting => Training Logs => Topic started by: Spatz on January 18, 2015, 12:33:11 AM

Title: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 18, 2015, 12:33:11 AM
I have since completing this Sheiko meet prep and had a very successful first meet on 5/17/15. GREAT meet prep program, I'm very happy I used it to get me ready for my first meet.





Good afternoon everyone,
I have recently started a 20 week prep using Sheiko as a training outline to get me to my first powerlifting meet in May. (How exciting!)

Quick background:
Currently: 4'11" 120lb, 24yr old lady, ~18-20% BF, using CBL for nutritional needs. (Carbs at night, omnomnom.)

High school: No workout routine, I read books instead of going to PE. Vegetarian.
2009-2011: I longboarded competitively for 2 years just about every other night, and as often as I could on weekends. (No dietary restrictions, at my heaviest weight, size 5 pants)
October 2011-February 2012: Kickboxing twice a week with bags, no people contact. (No dietary restrictions, size 3-5 pants)
March 2012-June 2012: Cardio kickboxing 3 days a week. (No dietary restrictions, size 3 pants)
September 2012-March 2013: Combat kickboxing 3 nights per week, 2 hours punching faces and getting punched -LOVED IT. (No dietary restrictions, size 3 pants)
March 2013-June 2013: Sat on my rear end. (Moved to a new city, knew no-one, and didn't know what I wanted to do...)
June 2013: Started the Carb Nite diet (Ultra low carb for 4.5 days, then 6-8 hours before bed pig out on high glycemic carbs) Dropped 15lbs within the first month, size 0-1 pants.
August 2013: First picked up a barbell.... and I've been progressing from there!

June 2013-December 2014 I used Carb Nite and wow have I been shaping up. Slowly losing body fat and increasing in muscle mass with PRs in the gym.

Just started Carb backloading at the beginning of this year with Sheiko.

(http://i234.photobucket.com/albums/ee48/artestie/Feb-July-Oct.jpg?t=1421516777)
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:34:46 AM
January 5th

Well my first Sheiko session went very well, almost too easy in my opinion, but I'm certainly not complaining.

I AM complaining about the lady who decided to horde the Dumbbells 5-15 over by her little yoga mat :( so I used two 5lb barbell plates in each hand for my dumbbell flys. Would have much preferred handles.........

Sheiko week 1, day 1

Front squat   Warmup      -10reps   -1set    -bar (45lbs)
Front squat   30%         -4reps   -1set    50lbs
Front squat   40%         -4reps    -1set    65lbs
Front squat   50%         -4reps   -3sets   80lbs     

Bench press    Warmup      -10reps   -1set    -bar (45lbs)
Bench press   50%         -5reps   -1set    75lbs
Bench press   60%         -4reps   -1set    90lbs
Bench press   70%         -3reps   -1set    105lbs
Bench press   75%         -2reps   -4sets    115lbs 

Squat   55%            -3reps   -1set    90lbs
Squat   65%            -3reps   -1set    105lbs
Squat   75%            -2reps   -4sets   120lbs     

Abs (Landmines -bar w/10lb )            -10reps   -3sets
Chest muscles (Dumbell flys 10lb)      -10reps   -5sets   


Again, miffed that the only other people in the entire gym was one lady on the hamster wheel and the other lady hoarding the free weights 5lb-15lb. I think I would have preferred to do the flys with 15s over the makeshift 10s. *grumble grumble*

2 hours later I finally had my PWO shake with creatine.
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:35:27 AM
January 7th

Well this session was a pain, mainly the benching. Uhg. Stop it with all those 105lb reps man.....

Sheiko week 1, day 3 (Wednesday)

   Deadlift to knees w/2s pause   Warmup   10   1   45 (bar)
   Deadlift to knees w/2s pause   50%      3   1   125
   Deadlift to knees w/2s pause   60%      3   1   150
   Deadlift to knees w/2s pause   70%      3   4   175 

   Bench press   warmup    10   1   45 (bar)
   Bench press   50%      5   1   75
   Bench press   60%      5   1   90
   Bench press   70%      3   1   105
   Bench press   70%      5   1   105
   Bench press   70%      7   1   105
   Bench press   70%      4   1   105
   Bench press   70%      6   1   105
   Bench press   70%      8   1   105

3   Deadlift w/pause 5-7cm above knees   55%   3   1   138
   Deadlift w/pause 5-7cm above knees   65%   3   1   163
   Deadlift w/pause 5-7cm above knees   75%   2   4   188

4   Lat muscles (Rope Straight-Arm Pulldown)      10   5   

4 pullups

5   Good morning (bar)      5   5   


PWO shake, w/18g creatine
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:36:28 AM
January 9th

Sheiko week 1, day 5 (Friday)

   Bench press   warmup   10reps   1set   45lbs (bar)
   Bench press   50%   5   1   75
   Bench press   60%   4   1   90
   Bench press   70%   3   1   105
   Bench press   75%   3   4   115

   Squat w/pause at half squat position on the way down   Warmup   10reps   1set   45lbs
   Squat w/pause at half squat position on the way down   Warmup   5   1   65
   Squat w/pause at half squat position on the way down   50%   3   1   80
   Squat w/pause at half squat position on the way down   60%   3   1   95
   Squat w/pause at half squat position on the way down   70%   3   4   110

   Board bench press   60%   3reps    1set     90lbs
   Board bench press   70%   3   1   105
   Board bench press   80%   3   2   120
   Board bench press   85%   2   3   130 

   Chest muscles (15lb dumbell flys)      10reps   5sets   

   Hyperextension (Back Extensions)      8reps    4sets   
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:37:28 AM
January 10th


Sheiko week 1, day 6 (Saturday)

Deficit deadlift   50%   3   1   125
Deficit deadlift   60%   2   4   150

Incline Bench press (65lbs)      3   5   

Deadlift off boxes, bar is 5-7cm below knees           55%   3   1   140
Deadlift off boxes, bar is 5-7cm below knees           65%   3   1   165
Deadlift off boxes, bar is 5-7cm below knees     75%   3   2   190
Deadlift off boxes, bar is 5-7cm below knees     85%   2   3   215

Dip (bodyweight)      8   5 <------ these were KILLER I'm going to feel them tomorrow!

Leg press  (Replaced with Bulgarian split squats - 2-20lb dumbells)      8   6

Reverse hyperextension (5lb weight in feet)      8   4




PWO shake, CS, and creatine @ 7:30pm. Then we went to get Mexican and finished eating at 8:20pm. Oh I hurt.

AND I'M EXHAUSTED. I think Sheiko is really tiring me out! Every evening this week, 9pm rolls around and I'm yawning my face off.
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:38:44 AM
January 10th

Sheiko week 2, day 1 (Monday)

Squat   warmup   10reps   1set     45lbs (bar)
Squat   warmup   5          1           65
Squat   50%   5   1   80
Squat   60%   4   1   96
Squat   70%   3   1   112
Squat   75%   3   1   120
Squat   80%   4   5   130  <------ YUK. These were really tough, the last set I don't think I quite got to parallel.

Hyperextension      8   4   

Chest muscles (Dumbbell flys 15lb)      5sets @ 8reps, 1set @ 10reps (It was suppose to be 5 sets of 10 but I had read it wrong and thought it was sets of 8.  :-[ )

Bench press   Warmup   5reps    1set     45lbs (bar)
Bench press   50%   5   1   75
Bench press   60%   4   1   90
Bench press   70%   3   1   105
Bench press   80%   4   5   120

French press lying (I don't know what weight the little barbell thingy was that I used)      10   5   
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:39:39 AM
January 14th

Sheiko week 2, day 3 (Wednesday)

Bench press w/chains plus 8-10 kg to each side in addition to this weight   warmup   10reps   1set      45lb (bar)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   warmup   5 reps   1set      75lb
Bench press w/chains plus 8-10 kg to each side in addition to this weight   50%   3reps    1set     100lbs (Suppose to be 80lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   60%   3   1   115 (Suppose to be 95lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   70%   3   1   130 (Suppose to be 110lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight (figured out the bands... finally...)   70%   3   5   110lbs   

Deadlift w/pause 5-7cm below knees   50%   3reps    1set     130lbs
Deadlift w/pause 5-7cm below knees   60%   3   1   155
Deadlift w/pause 5-7cm below knees   70%   3   1   180
Deadlift w/pause 5-7cm below knees   75%   2   5   190

Delts (seated overhead press w/ 15lbs)      10reps   5sets
   
Leg extension (1 sec pause every rep at the top) @20lbs      8reps    4sets   
            
Abs (Hanging leg raises, few toe-to-bar, though all were above parallel)      8reps    4sets   
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 12:41:07 AM
January 16th



Sheiko week 2, day 4 (Friday)

Front squat   30%   4reps          1set   50lbs
Front squat   40%   4   1   70
Front squat   50%   4   4   85

Board bench press   Warmup   10reps   1set   45lbs (bar)
Board bench press   Warmup   5   1   75
Board bench press   60%   3   1   95
Board bench press   70%   3   1   110
Board bench press   80%   3   1   125
Board bench press   85%   2   2   130
Board bench press   90%   1   3   140    <-------- got the comment, "Not to be sexist or anything......... ..... But you're really strong for a woman." :D Thanks!

Dips (Bodyweight)      10   5   

Lat muscles (Lat pulldown @80lbs)      10   5   

Good morning (65lbs)      5   5   


PWO shake w/ 17g creatine, protein powder, Carb shock.
300g jasmine rice (~80g carbs)
about an hour later we're going to eat dinner which is a meaty sweet and spicy Crack Slaw variation.
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 04:07:35 AM
WOW do my latissimus muscles hurt like crazy! They were starting to be sore around noon today, and then when I went to go lift at 4:30 I could really feel them hurting, and now after lifting again they are quite painful when I lift my hands out in front of my face. Youch.



Sheiko week 2, day 5 (Saturday)


Bench press narrow grip   warmup   10reps   1set    45lbs (bar)
Bench press narrow grip   warmup   5   1   65
Bench press narrow grip   50%   4   1   80
Bench press narrow grip   60%   3   1   95
Bench press narrow grip   65%   8   4   100

Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   10reps   1set      45lbs (bar)
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   5   1   95
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   5   1   115
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   50%   3   1   130
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   60%   3   1   153
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   70%   2   2   179
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   75%   1   3   191

Dumbbells press (15lbs)      10reps   5sets
   
Leg press (Bulgarian Split Squats w/20lb dumbbells)      8reps    5sets
   
Reverse hyperextension (w/ 10lb dumbbell between feet)      8reps    4sets



1hr later and I drank my PWO shake w/ CS, protein and 17g creatine.   

Tonight is the "Mini Carb Nite/Large Backload" of tasty things I've been craving. So we're getting pizza, and I have root beer floats for dessert and a frosted mug. :]


(Every backload during the week is ~80 grams carbs from either Jasmine Rice or a baked potato, and on Saturday I get a carby meal AND a dessert, items I've really been itching for during the week, but not a full blown stuff-fest.)
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Robert Frederick on January 18, 2015, 12:02:57 PM
What's your thinking for the big doses of creatine?
Title: Re: 20 Week Prep for 1st Powerlifting Meet
Post by: Spatz on January 18, 2015, 07:31:28 PM
I go by my body weight (since I'm fairly lean) to calculate how much creatine I need (should) ingest on a daily basis.

I strongly follow Kiefer's stuff, and trust the science behind it. Here's the creatine article if you are interested in reading it (there's some good information in his 3-part series) or just skimming it, as I 'm sure you already know the mechanics of creatine and what it does for your body.

http://athlete.io/3562/the-ultimate-guide-to-creatine-supplementation-part-1/ (http://athlete.io/3562/the-ultimate-guide-to-creatine-supplementation-part-1/)
http://athlete.io/3583/the-ultimate-guide-to-creatine-supplementation-part-2/ (http://athlete.io/3583/the-ultimate-guide-to-creatine-supplementation-part-2/)
http://athlete.io/4117/the-ultimate-guide-to-creatine-supplementation-part-3/ (http://athlete.io/4117/the-ultimate-guide-to-creatine-supplementation-part-3/) <--- This is where he recommends using creatine for your body weight.

I do keep in mind that creatine causes me to retain more water than normal (which is a good thing) and therefor the number on the scale will reflect that. Thankfully my self-worth and daily mood is not tied to some silly numbers on a digital box.

EDIT: I would probably stick to 5g creatine if creatine were more pricy... but it happens to be quite cheap even at the large consumption of 15-20g per day. (~$0.35/day, ~$10.50/month)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: georgeslaraque on January 19, 2015, 12:54:30 AM
Interesting article.  Good luck btw.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on January 19, 2015, 02:12:16 PM
Thanks for sharing that. 
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 20, 2015, 04:21:01 AM
Thanks for sharing that. 
Interesting article.  Good luck btw.

No problem, hope you guys got at least a little something out of it. Thanks for the luck George!



Sheiko week 3, day 1 (Monday)

Front squat   warmup   10reps   1set   45lbs (bar)
Front squat   40%   4   1   70   
Front squat   50%   4   1   85   
Front squat   55%   3   3   95   

Bench press   warmup   10reps   1set   45lbs (bar)
Bench press   50%   5   1   80   
Bench press   60%   4   1   95   
Bench press   70%   3   1   110   
Bench press   80%   2   2   125   
Bench press   85%   1   2   130   
Bench press   80%   4   2   125   

Squat w/pause at half squat position on the way down   50%   3reps    1set     85lbs
Squat w/pause at half squat position on the way down   60%   3   1   100
Squat w/pause at half squat position on the way down   70%   3   1   120
Squat w/pause at half squat position on the way down   75%   2   4   130

Lat muscles (Lat pulldown @80lbs)      10reps   5sets   
Goodmorning (65lbs)      5   4   



1hr later PWO shake; 17g creatine, Carb shock, & protein.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: georgeslaraque on January 20, 2015, 05:33:41 AM
You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.   ;)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 20, 2015, 07:34:58 AM
You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.   ;)

Thank you sir! Yeah, I certainly have a nice set of guns, thankfully they aren't scary unless I flex them really hard and can be easily hidden by a mid-sleeve shirt.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on January 20, 2015, 11:27:15 AM
Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 22, 2015, 07:57:13 AM
Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)

Many thanks for the congratulations, its been an absolutely wonderful journey and I've gained mountains of confidence in all aspects of my life.

Sheiko week 3, day 3 (Wednesday)

Deadlift to knees with 2 sec pause   warmup   10reps   1set   45lbs (bar)
Deadlift to knees with 2 sec pause   warmup   5   1   95
Deadlift to knees with 2 sec pause   50%   3   1   130
Deadlift to knees with 2 sec pause   60%   3   1   155
Deadlift to knees with 2 sec pause   70%   3   1   180
Deadlift to knees with 2 sec pause   75%   2   4   190

Bench press   warmup   10reps   1set   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   5   1   95
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110 <------ These^ 5/8 sets KILLED ME. Oh man... halfway through I wanted to be done!

Deadlift off boxes, bar is 5-7cm below knees     60%   4reps    1set     155lbs
Deadlift off boxes, bar is 5-7cm below knees     70%   4   1   180
Deadlift off boxes, bar is 5-7cm below knees  80%   4   4   205

Chest muscles (Dumbbell flys -15lbers)      10reps   5set   
Abs (hanging leg raises/toe to bar)      10reps   3sets   

----

Dinner was taco salad with plenty of fat and protein.
After dinner I finally had my PWO shake w/ 1scoop protein powder, 18g creatine, 1scoop Carb Shock.

For backload I had 500g (when uncooked) sweet potato fries for ~85g carbs, plus a glass of milk for ~11g carbs, AND I stinking ate 4 bites of a wonderful ice cream.. Sam's Choice Coffee & Donuts was lovely! It had rivers of icing through tasty coffee ice cream and chunks of donuts... very very good. Slight cinnamon taste.

Carbs - ..... 105g? 110g?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on January 23, 2015, 06:45:24 PM
That ice cream description is making me hungry. Classic flavor science too.

Primary Flavor - Coffee
Supplemental Flavors - Icing and donuts
Differential Flavor - Cinnamon
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 23, 2015, 07:10:18 PM
They really did a good job with it, I was mildly surprised as it is Walmart's brand and they are known for cutting corners and really focused on making the most money from as little as they can. There's a neat website called The Ice Cream Informant (www.theicecreaminformant.com/ (http://www.theicecreaminformant.com/)) where a gentleman goes about tasting and reviewing ice creams and so far his recommendations have been spot on with my taste buds.

I do not frequent Walmart, I prefer the little family owned store down the street, but I went there just to pick up this ice cream and I'm certainly glad I did. Its a great combination.

I'm backloading again tonight since I'll be lifting, and it's going to be a little hard to keep my grubby fingers away from that ice cream until tomorrow...
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Daisy May on January 24, 2015, 12:27:11 AM
Great work!  Strong bench! Amazing numbers!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 24, 2015, 01:11:05 AM
Thanks Daisy May! Cute username, I like it. Makes me think of a blonde cowgirl with braids getting ready to try and ride a green broke horse.... "I got this."
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 24, 2015, 06:27:01 AM
Sheiko week 3, day 5 (Friday)

Board bench press   warmup   10reps   1set     45lbs (bar)
Board bench press   warmup   5    1     65
Board bench press   55%   3   1   85
Board bench press   65%   3   1   100
Board bench press   75%   3   1   115
Board bench press   85%   2   2   130
Board bench press   90%   1   3   140

Squat   warmup   10reps   1set     45lbs
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   5   135  <---- Major DISLIKE >:(

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   4reps    1set     80lbs  <------------ http://youtu.be/G0TbuW0agKM (http://youtu.be/G0TbuW0agKM)
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   4   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   65%   4   4   100 <------- last set of 4 http://youtu.be/eFx_H8yUMhM (http://youtu.be/eFx_H8yUMhM)

Lat muscles (Lat pulldown @80lbs)      10reps   5sets   
Goodmorning seated (65lbs)      4   4   



Dinner was the normal ~80g carbs from Jasmine rice 1hr after workout ended. Also had PWO shake w/ 18g creatine, Carb Shock, and protein powder. Almost out of Carb Shock, might have 3-4 more shakes worth then I get to start using my leucine again.

Also ate a low carb pizza we made using low carb tortillas (7carbs-3fiber=4net), some low carb tomato sauce, seasoned beef (garlic, onion, salt, pepper, cayenne, oregano and fennel), lightly toasted pepperonis, chopped bacon, sautéed onion, bell pepper, and mushrooms. Topped with some mozzarella cheese and broiled on low for about 3 minutes.

Excellent.

I'm always a bit wary of eating low carb tortillas.... still so much wheat in them to be claiming low carb... feels... off. No matter, it was a backload! Even if it did spike my insulin, I had that cup of jasmine rice prior to it so I doubt it even thought to matter. Yay PWO insulin spikes. Get those carbs into my muscles.  ;D
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Bench Polkov on January 24, 2015, 02:59:38 PM
Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 25, 2015, 08:31:14 PM
Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.

Thanks!

I think the key to backloading is your muscle mass. Too many people get into carb backloading thinking they can eat like the beasts who pound carbs and have an insane amount of muscle, when they themselves only started lifting last month. This is especially true of women, and women who have husbands/boyfriends that are doing CBL. They see their significant others pounding carbs like no-one's business after a heavy workout and think, "Hey, that looks so much tastier than my chicken breast and brown rice......." So they start lifting (or continue lifting) and try to eat like I ate last night (too much. That's how much I ate last night. Too much.) EVERY night after they toss some iron.

Ladies have less muscle mass then gents. Other men just starting out have less muscle mass then the gentlemen who have frequented the heavy weights for years. If you don't have that much mass, don't think you can eat like them.

Drives me nuts.... "CBL just isn't working for me!" .... "How much are you eating...?" Then I find out they are having carb fests EVERY night.  :-X Girl... you're 100lbs wet. You can't eat like your 200lb beast boy toy.

Anyhow, enough about that. I bet once you try it you'll be pleasantly surprised how much you like it and how it works for your body.



5:00pm-6:30pm - Sheiko week 3, day 6 (Saturday)

Deadlift w/pause 5-7cm above knees   warmup   5reps    1sets    45lbs (bar)
Deadlift w/pause 5-7cm above knees   warmup   5   1   95
Deadlift w/pause 5-7cm above knees   50%   3   1   130
Deadlift w/pause 5-7cm above knees   60%   3   1   155
Deadlift w/pause 5-7cm above knees   70%   3   1   180
Deadlift w/pause 5-7cm above knees   75%   2   4   190

Bench press with middle grip   warmup   10reps    1set     45lbs (bar)
Bench press with middle grip   50%   4   1   80
Bench press with middle grip   60%   4   1   95
Bench press with middle grip   65%   4   4   100

Deadlift w/ chains (bands)   50%   3reps    1set     130lbs
Deadlift w/ chains (bands)   60%   3   1   155
Deadlift w/ chains (bands)   70%   3   1   180
Deadlift w/ chains (bands)   75%   2   4   190

Triceps [Standing Overhead Dumbell Triceps Extension (20lbs)]      12reps   5sets   
Reverse hyperextension (w/10lb weight in feet)      8reps    4sets   



Noms:
7:30pm - I had PWO shake w/ 17g creatine, 1scoop Carb Shock, 1 scoop protein powder. Also had a handful of mini vanilla wafers... <3
8:15pm - 3 fluffy sweet potato pancakes (gluten free.... simply due to the fact that I still have some gluten free mix) with light spread of karo syrup (1-2tbsp)
10:00pm - Serving of Coffee & Donuts ice cream and a serving of Peanut Butter Pie ice cream. Both my favorites.
Also snacked on some more vanilla wafer... I haven't had those in YEARS! My mom's favorite cookie.

Carbs? Too many. Water? Not enough. Mood? Quite happy ^.^
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 27, 2015, 05:11:13 AM
(http://i234.photobucket.com/albums/ee48/artestie/DSC08591.jpg?t=1422238038)

(I need to be keeping better track of my nutrition, so I'm going to be logging that too.. or trying to at least.)

Wakeup - Coffee, 4mg nic, T3 & D3 (vitamins).
11am - 2 bacon, 2 egg omelet, pizza topping leftovers (ground meat & pepperonis w/ cheese)



4:50pm - 6:15pm - Sheiko week 4, day 1 (Monday)

Front squat   warmup   5reps    1set     45lbs
Front squat   40%   3   1   70
Front squat   45%   3   1   75
Front squat   50%   3   2   85
Front squat   55%   3   3   95

Bench press   warmup   5reps    1set     45lbs (bar)
Bench press   warmup   5    1   65
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   3   2   125
Bench press   85%   2   3   130
Bench press   80%   4   2   125

Squat   50%   3reps    1set     85lbs
Squat   60%   3   1   100
Squat   70%   3   1   120
Squat   80%   3   4   135

Dip (bodyweight)      10   5   

Lat muscles (Lat pulldown w/ 80lbs)      10   5   

Hyperextension (w/ 10lb weight)      8   4   



7:15pm - PWO shake, 17g creatine, carb shock. Few little dark chocolate chips while making pancakes.
7:30pm - ~80g carbs from pumpkin pancakes (1/4th cup canned pumpkin in gluten free pancake mix) lightly covered in butter. AMAZING. I love Jasmine rice but MAN I missed pancakes.

Will be eating some pork cracklings and cheese dip later tonight, maybe even a hamburger patty.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on January 27, 2015, 02:44:02 PM
I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 27, 2015, 07:56:46 PM
I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.

More like an hour and a half, but yes, I noticed I had plenty of steam during the front squats. They are surprising me with how easy they are becoming (well, not EASY, just easier,) when they were typically my worse lift... so I just.. stopped doing them.... for like 6 months... lol. Same with lunges, "I hate these... why am I doing them?" Now that I'm running this layout for meet prep and forced to do them, they really aren't that terrible! The regular squats still feel really heavy once I get to 120lbs and up, but I'm crossing my fingers they will get better with time as well.

Also, I'm still a bit new with adequate rest times between sets. Until this program I was always go, go, go, even when shooting for PRs. I recorded it once for the athlete.io forum when I was working on getting a 140lb bench PR and I jumped straight from 135lbs (1rep) to adding weight and jumping straight into a 140lb bench (didn't make it). They pressured me to slow down and BREATH between sets, especially when shooting for higher weights. Shortly after that recommendation (within a month) I got 140lbs, 145lbs, and a 150lb bench. Wild what resting adequately will do for your lifts 'eh?

So coming from that "Go, go, go" mentality I sometimes find myself forgetting to take enough time between the lower weight sets, and especially the accessory exercises.

Not to mention... I can't workout before 5pm mon-thur due to an amazing amount of people at the gym, and I can't go too terribly long past 6 because I try to be home to make dinner for the handsome husband. You know, what everyone has to deal with, juggling personal life with lifting.  :D I figure if I can take time and breath with my main lifts, I can go a little faster on the accessories.

QUESTION: I would like to do more pullups/chinups in the program, but the only place they really fit is with the lat. exercise accessory work. When fresh I can get 15 controlled pullups pretty easily, then I can do about 8, then 6, then a bunch of 5's. There is no way on earth I can do 10reps for 5 sets after benching like written in the accessory exercises for lats. So I do lat pulldowns.

Can I start with pullups and do as many reps as I can (no more than the reps required for the lat accessory) before switching to the lat pulldowns? Or should the lat exercise all be one thing?

Thank you!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on January 28, 2015, 09:45:52 AM
You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on January 29, 2015, 04:37:28 AM
You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.

I haven't tried it, no, but after doing the main lifts I'm pretty sure I can only pop out 7-8 reps before my arms go jelly. However, I haven't tried and I will definitely be giving pullups another shot once lats come around again. (Exactly a week from now.)

Thank you! We'll just see what happens. :)



6:30am - Coffee and D3
7:30am - Chai and pumpkin tea w/ heavy whipping cream, 4mg nic.
10:00am - Another 2-egg omelet with chopped bacon (3) and cheese inside. (Definitely on an omelet kick...)
2:00pm - Some pork cracklings dipped in cheese sauce/chicken broth/salsa mixture.

This workout was a doozy. 2 hours in the gym! That's the most time I've ever spent there before!

4:50pm - 6:45pm - Sheiko week 4, day 3 (Wednesday)

Warmup for DL (10 reps w/ bar)
Warmup for DL (5 reps w/ 95lbs)
Deficit deadlift 50%, 3reps 1set 130lbs
Deficit deadlift 60% 3reps 1set 155lbs
Deficit deadlift 70% 2reps 4sets 180lbs

Warmup for BP (10 reps w/ bar)
Warmup for BP (5 reps w/ 65lbs)
Board bench press 60% 3reps 1set 95lbs
Board bench press 70% 3reps 1set 110lbs
Board bench press 80% 3reps 1set 125lbs
Board bench press 85% 3reps 1set 130lbs
Board bench press 90% 2reps 2sets 140lbs
Board bench press 95% 1rep 2sets 145lbs <--- I failed on one of them to get the bar completely off the rack, so I re-racked it and rested a bit more. Got it the second time.

Deadlift off boxes, 5-7cm below knees 60% 3reps 1set 155lbs
Deadlift off boxes, 5-7cm below knees 70% 3reps 1set 180lbs
Deadlift off boxes, 5-7cm below knees 80% 3reps 2sets 205lbs
Deadlift off boxes, 5-7cm below knees 90% 2reps 2sets 230lbs <---- I really really wanted to record these but my phone chose this moment to die on me. =\
Deadlift off boxes, 5-7cm below knees 95% 1reps 2sets 240lbs

Chest muscles (dumbbell flys 15lbers) 10reps 5sets
French press (dumbbell 20lbers) 10reps 5sets



7:45pm - PWO shake w/ 1 scoop protein, 20g creatine, 1 scoop Carb Shock
8:00pm - More pumpkin pancakes. :] ~80g carbs worth again.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 02, 2015, 08:26:33 PM
Been slacking on logging... Welp, here's Friday's workout.

 Sheiko week 4, day 5 (Friday)

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   3   1   80
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   3   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   70%   3   1   110
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   75%   2   4   115 <-- http://youtu.be/JD9zcwfNMtE (http://youtu.be/JD9zcwfNMtE) The video is the last set of benching. The band provides 15 - 45 lb. of resistance, not sure how much resistance I'm using though with the bands.

Delts       10   5   
Abs (turkish getups?)      10   4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 02, 2015, 08:26:42 PM
 Sheiko week 4, day 6 (Saturday)

Deadlift w/pause 5-7cm below knees   warmup   10   1   45lbs (bar)
Deadlift w/pause 5-7cm below knees   warmup   5   1   95
Deadlift w/pause 5-7cm below knees   50%   3   1   130
Deadlift w/pause 5-7cm below knees   60%   3   1   155
Deadlift w/pause 5-7cm below knees   70%   3   1   180
Deadlift w/pause 5-7cm below knees   75%   2   2   190
Deadlift w/pause 5-7cm below knees   80%   1   3   205

Bench press    warmup   10   1   45lb (bar)
Bench press    50%   6   1   80
Bench press    60%   6   1   95
Bench press    65%   6   4   100

Deadlift w/chains (bands)   50%   3   1   130
Deadlift w/chains (bands)   60%   3   1   155
Deadlift w/chains (bands)   70%   3   1   180
Deadlift w/chains (bands)   75%   2   4   190

Leg press (split squats)      8   6   

Reverse hyperextension (w/10lb weight in feet)      8   4   

Then drove 3 hours to my Mother's house and had homemade fried chicken, mashed potatoes, (they had salad and broccoli as well... but I wasn't interested... :P) and for dessert I made the Gooey Brown Butter Blondies with Pecans from Bon Appétit (http://www.bonappetit.com/recipe/gooey-brown-butter-blondies-with-pecans (http://www.bonappetit.com/recipe/gooey-brown-butter-blondies-with-pecans)) and they were WONDERFUL. Definitely a good recipe, a bit rich by themselves but super tasty paired with some vanilla ice cream.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 02, 2015, 08:47:06 PM
Added video of benching with bands (the band provides 15 - 45 lb. of resistance according to the package) to Friday's workout.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: DRY on February 02, 2015, 09:18:29 PM
Homemade fried chicken is the straightest path to gains for sure
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 03, 2015, 12:56:56 AM
Homemade fried chicken is the straightest path to gains for sure

No kidding! I'm sure my muscles just soaked it up! "Fried chicken? My favorite! Nomnomnom."



1:50-3:15 - Sheiko 4day prep (2), week 1, day 1 (Monday)

Bench press   warmup   10   1   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125
(These were easy peasy lemon squeezy, and I probably went too fast through them... whoops.)

Squat   warmup   5   1   45lbs (bar)
Squat   50%   5   1   85
Squat   60%   5   1   100
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120

Bench press w/board   60%   3   1   95
Bench press w/board   70%   3   1   110
Bench press w/board   80%   3   2   125
Bench press w/board   85%   2   3   130
(Also quite easy, but I tried to take more time with them.)

Chest Muscles (Dumbbell flys, 15lbers)      10   5   
Abs (Hanging leg raises/toe-to-bar)      8   3   



So, I'm on squats, which I absolutely hate love love love! Back and forth 5reps, 8reps, 5reps, 8reps, 5reps, 8reps.

They feel so much easier! The bloody trick? Telling myself before every set that I just LOVE squats. "I'm so strong I could squat an OXEN!" RAWR!!!! And growling through the sets.

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: RussianBear on February 03, 2015, 12:02:09 PM
Homemade fried chicken is the straightest path to gains for sure

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.


Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Chreiz on February 03, 2015, 05:51:14 PM
ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 05, 2015, 04:27:34 AM
Type more later tonight.

Deficit deadlift   warmup   5   1   45lb (bar)
Deficit deadlift   warmup   5   1   95lbs
Deficit deadlift   50%   3   1   130
Deficit deadlift   60%   3   1   155
Deficit deadlift   70%   2   4   180

Bench press with chains   warmup   5   1   45
Bench press with chains   warmup   5   1   65
Bench press with chains   50%   3   1   80
Bench press with chains   60%   3   1   95
Bench press with chains   70%   3   1   110
Bench press with chains   75%   2   4   115

Deadlift off boxes, bar is at 5 cm below knees    60%   3   1   155
Deadlift off boxes, bar is at 5 cm below knees    70%   3   1   180
Deadlift off boxes, bar is at 5 cm below knees    80%   3   2   205
Deadlift off boxes, bar is at 5 cm below knees    85%   3   3   215 <---- http://youtu.be/vKrqmWEfRb4 (http://youtu.be/vKrqmWEfRb4)

Lat Muscles (pullups)      6reps    5sets   
Dips      10   5   
Goodmorning (65lb bar)      5   5   

Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 05, 2015, 07:09:53 AM
ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.

I like the weighted planks idea! I have been doing the hanging leg raises, but wasn't certain that it really was benefitting my lifts.

I'll give planks a shot next time abs roll around. Thanks for your suggestions!

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.

I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 05, 2015, 09:48:34 AM
Anytime someone says "hanging leg raises", this is what comes to mind. But I think this is not really what people mean a lot of times when they talk about this exercise. Obviously this is a little harder than the up to parallel version so I would do something else until strong enough to do these and just skip the parallel version entirely. I really like these after deadlifts. It feels like a nice decompression.

U.S. Gymnast Brandon Wynn Hanging Leg Raises (http://www.youtube.com/watch?v=ZG66zhtQ8b8#ws)

Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 05, 2015, 07:02:35 PM
Hmm, well when I say hanging leg raises I mean hanging straight from the pullup bar, using a controlled motion to bring my feet up and toe touching the bar with straight legs, then controlling them down to stationary. No swinging. I can do about 5 of those before my toes no longer touch the bar, then I keep doing either 90degrees with my legs and body or more.

Is he doing it against the wall because it keeps his back straight? I do use a bit of my upper body and back with the toe-to-bars/hanging leg raises.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 06, 2015, 04:42:09 AM
Feet up to the bar is good and that's closer to this than the common interpretation of the exercise. If you google "hanging leg raise" there aren't too many examples of people doing it up to the bar. The version above takes the back out of it and is really tough. Most other ab exercises feel like they do absolutely nothing in comparison. But I still do other ab exercises anyway because I don't always have the energy for this one.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 07, 2015, 08:00:41 AM
Workout started slow, but turned out to be a decent one. Squats were just ducky.

Sheiko week 5, day 5 (Friday)
Bench press   warmup   5   1   45
Bench press   55%   5   1   85
Bench press   65%   4   1   100
Bench press   75%   3   1   115
Bench press   85%   2   4   130

Squat   warmup   5   1   45
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   102
Squat   70%   3   1   119
Squat   80%   5   4   136

Bench press   50%   4   1   80
Bench press   60%   4   1   95
Bench press   70%   8   4   110 <--- easy peasy

Chest Muscles (Dumbbell flys -15lbers)      10   5   
Abs (hanging leg raises)      10   3    <--- was planning on weighted planks but I was ready to leave.....

Then I ran into the grocery store immediately afterwards to pick up some meat for dinner and got the comment from a random lady, "Day-um girl, I love your work out!" Haha thanks? I'll take it. :)

I am leaving for the middle of nowhere with my big red dog tomorrow morning and won't be back until sunday afternoon, so if schedule allows I am going to just move my Sat workout to Sun. Should work out well if we get back in time. If not I'll do Mon, Tues, and Wed workouts.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Chreiz on February 07, 2015, 01:20:47 PM
I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!


Malanichev tends to disagree  :D

https://www.youtube.com/watch?v=_XruTaH6m7I (http://www.youtube.com/watch?v=_XruTaH6m7I#ws)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 10, 2015, 07:36:01 AM
So I was gone over the weekend and was unable to do Saturday's workout. Today I was planning on doing it but the gym was fuller than anticipated and it was easier to just stick with lifts I could do in the power rack with a barbell. No one uses the racks really except for me, so I never had anyone waiting on it.

Should I do last Saturday's workout tomorrow? (Tues) and then progress like normal with Wed, Fri, and Sat? Any thoughts on this? I was told on my main forum that the Sat workouts aren't terribly important and if you're going to skip one, that would be the one to skip? Is this true? Should I just cut my losses instead of lifting on my off day tomorrow?

As it stands I am planning on lifting Sat's workout tomorrow.



Sheiko 4day prep, Week 6, day 1 (Monday)

Bench press   warmup   5   1   45lbs (bar)
Bench press   warmup   5   1   65
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Squat   warmup   5   1   45 (bar)
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains (bands)   50%   3   1   80
Bench press w/chains (bands)   60%   3   1   95
Bench press w/chains (bands)   70%   3   1   110
Bench press w/chains (bands)   75%   2   4   115

Chest Muscles (Close pushups w/ 25lb plate on back)      10reps   5sets
Good morning (65lb barbell)      5   5   


Dinner was 116g carbs from Jasmine rice (I'm upping my PWO carbs closer to my body weight) heavily spritzed with Braggs liquid aminos. <3 Nom.

About an hour and a half to two hours later I had a bunless burger with the hubby with sautéed onions, bell peppers, slice of cheese, and a slice of bacon on a bed of lettuce. Stick a fork in me, I'm done.



Progress update, after ingesting all that rice I took a shower and glanced in the mirror. I think this is the most I've ever seen my abdominals! I think I'm the leanest I've ever been and I recently started upping my backloads by about 20 grams. (Last week and tonight)

Wild. I'll take it!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 10, 2015, 03:31:46 PM
Saturdays are usually not to hard. So you could skip it and not miss too much. On the other hand, since it's not too hard you could squeeze it in if you have time.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 10, 2015, 06:22:25 PM
Saturdays are usually not to hard. So you could skip it and not miss too much. On the other hand, since it's not too hard you could squeeze it in if you have time.

Thats sort of what I was picking up, and I definitely have time this evening. Good to know though for when I am pressed on time.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 11, 2015, 05:32:32 AM
Make-up Sheiko for Saturday!  ;D

Sheiko week 5, day 6 (Saturday) -Tuesday.

Deadlift off boxes, bar is at 5 cm below knees     60%   3   1   155
Deadlift off boxes, bar is at 5 cm below knees     70%   3   1   180
Deadlift off boxes, bar is at 5 cm below knees     80%   3   2   205
Deadlift off boxes, bar is at 5 cm below knees     85%   3   4   215

Incline Shoulder Press    (20lb dumbbells)   10   5   
Delts (seated dumbbell press -20lb dumbbells)      10   5   
Lat Muscles (Pullups)      6   5   
Hyperextension (w/ 10lb weight)      8   4   



Carb count for tonight will be 80-90g carbs.



Slight food porn from last night.

(http://i234.photobucket.com/albums/ee48/artestie/983853_10153123501795701_8584845934975383548_n.jpg?t=1423535381)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 12, 2015, 06:30:24 AM

Sheiko Day 3, (Wednesday)

Deadlift to knees   warmup   5   1   45 (bar)
Deadlift to knees   warmup   5   1   95
Deadlift to knees   50%   3   1   130
Deadlift to knees   60%   3   1   155
Deadlift to knees   70%   2   4   180

Bench press w/board   warmup   5   1   45
Bench press w/board   warmup   5   1   65
Bench press w/board   55%   5   1   85
Bench press w/board   65%   4   1   100
Bench press w/board   75%   4   2   115
Bench press w/board   85%   3   2   130
Bench press w/board   90%   2   3   140

Deadlift w/chains (bands)   50%   3   1   130
Deadlift w/chains (bands)   60%   3   1   155
Deadlift w/chains (bands)   70%   3   1   180
Deadlift w/chains (bands)   75%   2   4   190

Triceps (10lb weights)      12   5   
Abs (hanging leg raises/toe-to-bar)      10   4   

Backload with 2.5 cups Jasmine Rice (110g carbs)
Dinner was taco salad with some pork rind/egg/cream cheese faux-tortillas I whipped up. Pretty tasty!

I have yet to have my PWO shake/creatine.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 14, 2015, 04:15:57 AM

Squat   Warmup   5   1   45
Squat   55%   5   1   95
Squat   65%   4   1   110
Squat   75%   3   1   130
Squat   85%   2   4   145

Bench press   warmup   5   1   45
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   5   125

Squat   50%   3   1   85
Squat   60%   3   1   100
Squat   70%   3   1   120
Squat   80%   5   3   135

Chest Muscle (pushups w/ 25lb weight on back)       10   5   
Hyperextension (w/ 15lb dumbbell)      8   4   

Making some Jasmine rice as I type this. 110g carbs. Nom.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 14, 2015, 10:14:39 PM
Sheiko day 6, Saturday.
Deadlift w/ 2 pauses, 5-7cm above and below knees   50%   3   1   130
Deadlift w/ 2 pauses, 5-7cm above and below knees   60%   3   1   155
Deadlift w/ 2 pauses, 5-7cm above and below knees   70%   3   1   180
Deadlift w/ 2 pauses, 5-7cm above and below knees   75%   2   4   190

Incline shoulder press (20lb-ers)      10   5   
Dips      10   5   
Lat Muscles (pullups)      6   5   



Notes: Deadlifts went well enough, then I recorded the sets and about died at my form. Yuck. Need to be vigilant about that back not rounding.

Dips were really good! Felt pretty powerful on those.

Pullups were tougher than usual though, so I paid for my dip power. :P
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 15, 2015, 04:18:27 AM


Got a Question for all you knowledgeable people.

Next week my husband and I will be heading out to New Mexico to go snowboarding Wednesday night until Sunday. I will be able to lift Wednesday afternoon like normal, but then (Thursday) Friday and Saturday I will be on a snowy mountain working my legs.

How would you guys suggest making up Friday's workout? Doing the same thing I did this week for Saturday's workout and just throw it in Tuesday evening?

Any thoughts on this? I won't worry about making up Saturday's workout as I will be very active over those 3 days.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 15, 2015, 01:03:22 PM
Skip them and pick up next week as normal. Or you could do the Saturday workout in between your regular days since its probably a lighter day than the Friday workout.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 16, 2015, 06:12:26 PM
Skip them and pick up next week as normal. Or you could do the Saturday workout in between your regular days since its probably a lighter day than the Friday workout.

That's what someone else suggested as well from my other forum. Well that certainly makes it easy! Thank you for commenting.  :D
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 17, 2015, 05:59:35 AM
Sheiko Week 6, day 1 (Monday)

Bench press   55%   5   1   85
Bench press   65%   4   1   100
Bench press   75%   3   1   115
Bench press   85%   2   4   130

Squat   50%   5   1   85
Squat   60%   5   1   100
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120

Bench press   50%   3   1   80
Bench press   60%   3   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Chest Muscles (Pushups w/25lb plate weight on back)      10   4   
Good Morning (65lbs)      5   5   



NOTES: Strangely enough the squats were a breeze but the bench was tough? Talk about a flip-flop!

Backloaded with the normal 2.25 cups of jasmine rice. (~110g carbs)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 17, 2015, 02:40:47 PM

NOTES: Strangely enough the squats were a breeze but the bench was tough? Talk about a flip-flop!


That doesn't strike me as uncommon. Girls are typically better with higher reps, have about equal lb for lb lower body strength, and a bit less upper body strength. Of course that's just a common observation and there could easily be many circumstances where that isn't valid.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 17, 2015, 07:17:05 PM

NOTES: Strangely enough the squats were a breeze but the bench was tough? Talk about a flip-flop!


That doesn't strike me as uncommon. Girls are typically better with higher reps, have about equal lb for lb lower body strength, and a bit less upper body strength. Of course that's just a common observation and there could easily be many circumstances where that isn't valid.

It has been uncommon for me though, because my upper body strength has been outshining my lowerbody for quite some time (See: most of my life). Most of the Sheiko workout with benching has honestly been quite easy, however the squats have been quite difficult.

Could be something as simple as changing my mindset for the squats making them feel easier, which in turn makes the bench feel harder? I'm not sure, maybe I just had more glycogen in my legs yesterday and less in my arms or something... though I don't think that's really how it works but whatever. :)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on February 18, 2015, 02:37:07 PM
Who knows. My bench is relatively strong compared to my squat. It's not supposed to be like that and yet it is.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Daisy May on February 20, 2015, 09:56:57 AM
You're getting strong girl!!!! 
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 26, 2015, 11:17:20 PM
You're getting strong girl!!!!

Thanks Daisy May! :)



Sheiko, week 8, day 1 (Monday)

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   5   135

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   5   125

Chest Muscles (25lb weighted pushups)      10   5   
Dips      10   5   
Good Morning (65lbs)      5   5   

Backload was 75g carbs from jasmine rice, and 28g carbs from a dinner rolls I saved from Sunday.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on February 26, 2015, 11:17:44 PM

Sheiko, week 8, day 3 (Wednesday)

Deadlift w/pause 5-7cm above knees   50%   3   1   130
Deadlift w/pause 5-7cm above knees   60%   3   1   155
Deadlift w/pause 5-7cm above knees   70%   3   1   180
Deadlift w/pause 5-7cm above knees   80%   2   4   205

Bench press w/board   55%   3   1   85
Bench press w/board   65%   3   1   100
Bench press w/board   75%   3   1   115
Bench press w/board   85%   3   2   130
Bench press w/board   90%   2   2   140
Bench press w/board   95%   1   3   145

Deadlift up to knees   50%   3   1   130
Deadlift up to knees   60%   3   1   155
Deadlift up to knees   70%   3   1   180
Deadlift up to knees   75%   2   4   190

Triceps      12   5   
Lat Muscles (pullups)      5   5   
Abs      8   4   

Backload is 110g carbs from jasmine rice.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 02, 2015, 07:34:04 PM
Sheiko day 7 (Sunday)

Deficit Deadlift   warmup   5   1   45lbs
Deficit Deadlift   50%   3   1   130lbs
Deficit Deadlift   60%   3   1   155lbs
Deficit Deadlift   70%   2   4   180lbs

Incline Shoulder Press    (20lb dumbbells)   10   5
   
Deadlift off boxes bar is 5cm below knees   60%   3   1   155
Deadlift off boxes bar is 5cm below knees   70%   3   1   180
Deadlift off boxes bar is 5cm below knees   80%   3   1   205
Deadlift off boxes bar is 5cm below knees   85%   2   3   215

Lat Muscles (pullups)      6   5   
Leg Press Bulgarian split squats w/ 40lbs      8   6




Workout felt really good yesterday, I felt mildly beastly. Even with the pullups, the first few sets I was just banging them out.

Maybe that's because I backloaded when I wasn't suppose to... Spatz.....

Friday's backload was ~70g carbs from jasmine rice, then half a container of B&J Spectacular Speculoos Cookie Core (amazing) AND a slice of pecan pie. Carbs? A lot.

Saturday I did not end up working out as plans got cancelled and changed etc.... and I backloaded anyways @_@ With about 50-100g carbs from vanilla wafers. Ha. Whoops.

On the bright side, the workout was a breeze?



Last night's backload - smarties candies and jasmine rice. ~120g carbs.   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on March 03, 2015, 12:24:21 PM
A hard workout should even everything out  ;)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 03, 2015, 10:31:25 PM
A hard workout should even everything out  ;)

I'm sure it did, I woke up this morning feeling leaner than I did yesterday.



Sheiko Week 9, day 1 (Monday)

1   Bench press   warmup   5   1   45
   Bench press   50%   5   1   80
   Bench press   60%   4   1   95
   Bench press   70%   3   1   110
   Bench press   80%   5   4   125

2   Squat   warmup   5   1   45
        Squat   50%   5   1   85
   Squat   60%   5   1   100
   Squat   70%   5   1   120
   Squat   70%   8   1   120
   Squat   70%   5   1   120
   Squat   70%   8   1   120
   Squat   70%   5   1   120
   Squat   70%   8   1   120

3   Bench press   50%   4   1   80
   Bench press   60%   4   1   95
   Bench press   70%   4   4   110

4   Chest Muscles (pushups w/ 25lb on back)      10   5   
5   Good morning (85lb barbell)      5   5   



Backloaded with 120-130g carbs (Jasmine rice and smarties candies)

Workout felt pretty easy this go around as well. "Easy," may be the wrong word, but I certainly wasn't grinding through any of it.

Upped the weight on the good-mornings by 20lbs and I definitely felt it yesterday evening and today in my hammies.

Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 05, 2015, 10:02:41 PM
Sheiko day 3 (Wednesday)

Deadlift up to knees   warmup 5     1   45lbs
Deadlift up to knees   50%   4   1   130
Deadlift up to knees   60%   4   1   155
Deadlift up to knees   70%   4   4   180

Bench press   warmup   5   1   45lbs
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   5   125

Deadlift off boxes, bar is 5cm below knees   55%   3   1   140
Deadlift off boxes, bar is 5cm below knees   65%   3   1   165
Deadlift off boxes, bar is 5cm below knees   75%   3   1   190
Deadlift off boxes, bar is 5cm below knees   85%   3   4   215

Triceps (BW getups)      12   5   
Hyperextension (w/10lbs)      8   4   



Notes: Bench was pretty easy, I'm sure I'm going to soar past my 150lb PR on that when I test my maxes. Those last sets of deads at 215lbs... those weren't very easy and I'm wondering if I can even hit 250lbs on them again when I test my maxes. =\

Now, I am coming off my Time Of Month, and it would make sense that I'm feeling a little weaker now... but shouldn't that have effected my bench too? Not over thinking it, promise, just pondering.

Backload last night was 3 smarties (18g carbs), 72g carbs from Jasmine Rice, and 1 medium sized (as big as my palm) chocolate chip cookie the husband brought me back from work.

I was going to have a very dirty carb load with ice cream and such last night, but after dinner I was ready to go to bed at 8:45! So I brushed my teeth and hit the sack. No ice cream for me. There's always Friday ;)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 07, 2015, 03:34:10 AM
Sheiko day 5 (Friday)

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   75%   7   4   130

Bench press   50%   6   1   80
Bench press   60%   5   1   95
Bench press   70%   4   1   110
Bench press   75%   3   1   115
Bench press   80%   2   2   125
Bench press   85%   1   2   130
Bench press   80%   2   1   125
Bench press   75%   3   1   115
Bench press   70%   4   1   110
Bench press   65%   5   1   100
Bench press   60%   6   1   95
Bench press   55%   7   1   85
Bench press   50%   8   1   80

Squat   50%   4   1   85
Squat   60%   4   1   100
Squat   70%   5   4   120

Chest Muscles (pushup w/ 25lb on back)      10   5   
Abs (hanging leg raises)      10   3   



So.... I'm thinking I need to up my bench press calculating max for these lifts. That doozy there? ^ ... was a lovely piece of german chocolate cake with a cherry on top. The squats, however, felt like they should. Doable, but tough. Not cake.

I'm thinking I'm going to up my bench max by 5 lbs for my calculated lifts.

Can you believe this run only took me 1hr 20min???? I went to the gym early to account for how much extra time I thought I would need and nope. Didn't need it. I was in by 4:30 and out by 5:50. Wild.

EDIT: Looks like my bench was already up by 5lbs, so I'm changing it to 160lbs for the calculating max.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 12, 2015, 04:00:17 AM
Deficit Deadlift   warmup   5   1   45
Deficit Deadlift   warmup   5   1   95
Deficit Deadlift   50%   4   1   130
Deficit Deadlift   60%   4   1   155
Deficit Deadlift   65%   3   2   165

Bench press   warmup   5   1   45
Bench press   50%   5   1   80
Bench press   60%   5   1   95
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110

Deadlift   50%   3   1   130
Deadlift   60%   3   1   155
Deadlift   70%   3   1   180
Deadlift   80%   5   5   205

Delts   (seated 15lb dumbbell press)   10   5   
Lat Muscles (pullups)      6   4   



All out of jasmine rice so I'm backloading with instant mashed potatoes made with beef broth instead of water. Pretty good!

~120g carbs
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 16, 2015, 07:27:37 PM
MIA over the weekend, went to the middle of the woods (where I grew up) and spent some quality time with my Dad... and pie.... and crossbows. Much fun  ;D




Sheiko day 5 (Friday)

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   75%   7   5   120

Squat   50%   5   1   85
Squat   60%   5   1   100
Squat   70%   6   4   120

Chest Muscles (pushups w/ 25lb weight)      10   5   
Abs (Toes to bar)      8   4   
 


The next morning I drove down to the closest town (30 minutes away) and slipped into their gym at 11:45 before it became unstaffed at noon. Got in about an hour and a half of lifting in. (You don't have to leave when the staff leaves, you just can't get back in if you go out.....)

Sheiko day 6 (Saturday)

Deadlift up to knees   50%   3   1   130
Deadlift up to knees   60%   3   1   155
Deadlift up to knees   70%   3   1   180
Deadlift up to knees   75%   3   4   190

Dip      10   5

Deadlift w/chains   50%   3   1   130
Deadlift w/chains   60%   3   1   155
Deadlift w/chains   70%   3   1   180
Deadlift w/chains   75%   3   4   190

(Bench press FINALLY became open and I jumped on it. I think there were other people in line but.... they didn't bother me.)

Bench press   50%   4   1   80
Bench press   60%   4   1   95
Bench press   70%   8   4   110

Lat Muscles (pullups)      6   5   
Hyperextension      8   4   

I had to mod it a little bit to work around the other people there, and certain equipment wasn't available, but I made it work. I'm not complaining for F.R.E.E. It's the Indian Nation Hospital gym, so its free to the public. Love it!



My nutrition has been off all last week starting at last Saturday. Buckling down again from now until my meet. Jasmine rice during the week, and one "cravings" backload on Friday/or/Saturday.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 18, 2015, 05:11:01 AM
Sheiko week 11, day 2 (Tuesday)

Squat   55%   5   1   95
Squat   65%   4   1   110
Squat   75%   3   1   130
Squat   85%   2   3   145 <-- These were pretty easy! I was quite surprised, and now I'm kind of looking forward to testing my max on this guy next week!

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   3   4   130

Squat   50%   3   1   85
Squat   60%   3   1   100
Squat   70%   3   1   120
Squat   80%   3   4   135

Chest Muscles (Pushup w/ 25lb weight on back)      6   4   
Goodmorning (85lbs)      5   5   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 19, 2015, 03:21:45 AM
Sheiko day 3 (Wednesday)

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   2   2   130
Bench press   85%   1   2   135
Bench press   80%   2   2   130

Deadlift off boxes, bar is 5cm below knees   65%   3   1   165
Deadlift off boxes, bar is 5cm below knees   75%   3   1   190
Deadlift off boxes, bar is 5cm below knees   85%   3   2   215
Deadlift off boxes, bar is 5cm below knees   90%   2   3   230 <-- tough at first, so my last set I snuck some chalk onto my hands and WOW did that make a difference! (Shh... it's not allowed at my gym..)

Triceps      6   5   
Lat Muscles (pullups)      6   5   
Abs (hanging leg raises)      8   4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on March 19, 2015, 09:53:06 AM
Nice crossbow  8)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 19, 2015, 08:43:29 PM
Thanks! I'm pretty jazzed about it, been shooting it every change I can get. It was my Valentine's Day / Birthday present from my husband, I'm looking forward to trying my hand at getting fresh meat on our table.

It's a TenPoint Shadow Ultra-Lite. I'm sort of in love with it.  :-*

(http://i234.photobucket.com/albums/ee48/artestie/11034193_10153176275295701_6592313534869099537_n.jpg?t=1426700570)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 21, 2015, 02:38:40 AM


Sheiko day 5 (Friday)

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   75%   4   4   130

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   75%   4   4   120

Chest Muscles (pushups w/ 25lbs on back)      6   5   
Dips   (should have weighted these)   5   5   
Good-morning (85lbs)      5   5   



The main lifts felt heavy, but the accessories were quite easy.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 23, 2015, 07:33:16 PM
Sheiko day 7 (Sunday)

Incline shoulder press (Machine - 110lbs)      3   5   

Deadlift w/pause 5cm above knees   50%   3   1   130
Deadlift w/pause 5cm above knees   60%   3   1   155
Deadlift w/pause 5cm above knees   70%   3   1   180
Deadlift w/pause 5cm above knees   75%   2   4   190

Lat Muscles (pullups)      6   4   
Hyperextension (w/ 10lb weight)      8   4   



James and I backloaded with donuts, and pizza, and ice cream.  ;D I just added it all into MFP and it came up to 180g carbs for the night. I'm going to round up and say 200g carbs just in case.

Honestly I feel tighter today than I had all last week after my backloads. Maybe I need to up my carbs?  ??? Hmm.



.... Today's the day. This week is THE week. Testing my squat max this evening and my bench/DL max on Wednesday!

Why does Sheiko isolate the squat max on Monday, and yet toss bench and DL together on Wednesday? Why not test Squat max Monday, Bench max Wednesday, and DL max Friday?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 24, 2015, 06:47:59 AM
 ;D  ;D  ;D  ;D So..... I can now squat 1.5x my body weight!! :D

Sheiko Week 12, Day 1(Monday)

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   2   1   135
Squat   90%   1   1   155
Squat   95%   1   1   160
Squat   100%   1   1   170
Squat   104%   1   1   175 <--- PR
Squat   107%   1   1   180 <---- PR!

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   75%   2   3   120

Chest Muscles (pushups w/ 25lb weight on back)      5   3   
Hyperextension (15lb dumbbell)      8   4   



So... that's great. :] I felt like I "could" have hit 185lbs on my squats, but I didn't want to run to failure. A 10lb increase isn't all that shabby on my worse lift! Exciting. :D

Backload was ~110-130g carbs.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on March 24, 2015, 03:56:35 PM
The test day used to be all three lifts in one day. But since you don't really get much of a break before the test day it's nice to do the tests over two days instead. But over three is a bit too far from what you need to do in a competition.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 26, 2015, 04:59:16 AM
The test day used to be all three lifts in one day. But since you don't really get much of a break before the test day it's nice to do the tests over two days instead. But over three is a bit too far from what you need to do in a competition.

That definitely makes sense. Thanks :)



New 1rep maxes:

Squat - 180lbs
Bench - 170lbs
Deadlift - 270lbs

Old maxes were:

Squat - 170lbs (10lb increase!)
Bench - 150lbs (20lb increase!)
Deadlift - 255lbs (15lb increase!)

For a total of 45lb improvement on my lifts in 12 weeks!



Sheiko day 3 (Wednesday)

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   2   1   130
Bench press   90%   1   1   145
Bench press   95%   1   1   150
Bench press   97%   1   1   155 PR<--- I added this one in there because I was scared of 160 :D
Bench press   100%1   1   160PR
Bench press   100%+   1   1   165lbs PR
Bench press   100%+   1   1   170lbs PR <---- This one I probably shouldn't have attempted... but I DID get it! I ground on it for a bit going up and I was sure I wasn't going to make it but... I did. :D Barely. But it counts. What's a bummer is my phone only recorded half of it (setup, zero benching) and then decided it was full. -_- Why? Because it doesn't actually delete the pictures/videos I delete, it just stores it in a different folder marked, "deleted pictures." STUPID. I deleted it for a reason, turn it into poof! Get it off my phone. :( So I went in and deleted the 24 files and had plenty of room for more video. -.- Bunk.


Deadlift   50%   5   1   130
Deadlift   60%   4   1   155
Deadlift   70%   3   1   180
Deadlift   80%   2   1   205
Deadlift   90%   1   1   230
Deadlift   95%   1   1   240
Deadlift   100%1   1   255
Deadlift   100%1   1   260 PR
Deadlift   100%1   1   265 PR
Deadlift   100%1   1   270 PR

I did not do any of the accessory work due to weather and man... I was in there for two hours already @_@.



This is an amazing lift improvement, but you have to keep in mind that when I hit my previous PR on bench and DL I was doing Carb Nite (which is restricted carbs), and I think I was only slightly into CBL when I hit my PR in squats.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on March 26, 2015, 01:40:47 PM
Nice work.

Don't forget to use these maxes going forwards  ;)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Chreiz on March 26, 2015, 04:43:49 PM
Good result!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 26, 2015, 06:22:23 PM
Nice work.

Don't forget to use these maxes going forwards  ;)

Thanks!

.... uhg. But,... I don't wanna.  :-X I think I'll add 5lbs to each lift each week until I get to the maxes I just figured out. I'm a bit hesitant to add them all at once, especially on my squat. 

Though my bench was already set at 160lbs, even though I never hit higher than 150, it just felt so light here recently I upped my max. So that one won't take much to get to the new max.

Good result!

Thank you sir! :)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Matty_pee on March 28, 2015, 12:52:09 AM
It's all coming together!
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 28, 2015, 07:25:13 AM
It's all coming together!

Thanks Matty!  ;D



0935 - Sheiko day 5 (Friday)

Squat   50%   5   1   90
Squat   60%   4   1   105
Squat   70%   3   1   125
Squat   80%   5   3   140

Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   115
Bench press   75%   6   5   125
<-- Didn't do this today because I accidentally followed tomorrow's benching instead...  ::)

Bench Press   50%   5   1   85
Bench Press   60%   5   1   100
Bench Press   70%   8   4   115


Squat   50%   5   1   90
Squat   60%   5   1   105
Squat   70%   7   4   125

Chest Muscles (pushups w/ 25lbs on back)      8   5   
Abs (hanging leg raises/toe-to-bar)      8   4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 29, 2015, 06:09:35 PM

Sheiko day 6 (Saturday)

Deadlift up to knees   warmup   5   1   45
Deadlift up to knees   warmup   5   1   95
Deadlift up to knees   50%   3   1   130
Deadlift up to knees   60%   3   1   155
Deadlift up to knees   70%   3   1   180
Deadlift up to knees   75%   3   4   195

Bench Press   50%   5   1   85
Bench Press   60%   5   1   100
Bench Press   70%   8   4   115


Bench press   warmup   5   1   45
Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   115
Bench press   75%   6   5   125

Deadlift off boxes, bar is 5cm below knees   60%   4   1   155 <---- couldn't setup boxes because 6 CF gents came in at the same time and I did and were hogging a lot of equipment.
Deadlift off boxes, bar is 5cm below knees   70%   4   1   180
Deadlift off boxes, bar is 5cm below knees   80%   4   4   210

Dips      5   4   
Lat Muscles (pullups)      6   5   
Hyperextension      8   4   <-- Didn't do these because those CF guys kept staring and man... I didn't feel like giving them an excuse to stare at my butt anymore than I had to. I may tack these on Monday.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 31, 2015, 03:59:06 AM
Sheiko Week 13, Day 1 (Monday)

Bench press   warmup   5   1   45
Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   115
Bench press   80%   5   4   130

Squat   warmup   5   1   45
Squat   50%   5   1   90
Squat   60%   4   1   105
Squat   70%   3   1   125
Squat   80%   5   5   140

Bench press w/board   60%   4   1   100
Bench press w/board   70%   4   1   115
Bench press w/board   80%   4   4   130

Chest Muscles (pushups w/ 25lb on back)      6   4   
Goodmorning (85lbs)      5   5   



Backload carb count unknown. Mexican rice, tortillas (1 med flour, 2 mini corn) and currently baking a large sweet potato.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on March 31, 2015, 06:26:04 AM
Hyperextension      8   4   <-- Didn't do these because those CF guys kept staring and man... I didn't feel like giving them an excuse to stare at my butt anymore than I had to. I may tack these on Monday.

Meanwhile, the guys are wishing they had that problem. You'll never hear me say something like "I had to skip curls today. All the girls just kept staring at my biceps."
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 31, 2015, 05:20:48 PM
Hyperextension      8   4   <-- Didn't do these because those CF guys kept staring and man... I didn't feel like giving them an excuse to stare at my butt anymore than I had to. I may tack these on Monday.

Meanwhile, the guys are wishing they had that problem. You'll never hear me say something like "I had to skip curls today. All the girls just kept staring at my biceps."

Oh we do, we just use mirrors more strategically. ;)

I don't necessarily think they were staring because I am a lady with nice bits in the right places, I think they were staring because I was lifting quite a bit of weight while they were curling with empty bars and doing burpees....

Thankfully I don't typically have this issue with staring at the gym, because its a gym on a military base and after 5pm it's pretty empty. However I've never seen these 6 gents before and apparently they didn't know that I'm consistently in there after 5pm 4 days a week. Perhaps they moved their training days from Thursdays or Sundays to Saturdays? Not sure... Hope they aren't there again Saturday. Actually, I'll probably go a little earlier on Saturday's now just in case.
Title: Re: 19 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on March 31, 2015, 07:49:55 PM
Well this is certainly a bummer. I recalculated the weeks I have left in training and the meet date and I'm off by a week.  :-\

*wah wah wah.*

So it's really 19 week prep instead of 20 week prep. So I'm just going to nix week number 19 and put week number 20 in 19's spot. Not ideal, but that's my mistake for not calculating it correctly in the beginning.  :(

Uhg, can't believe it, I triple checked starting out to make sure I was starting at the right week. I don't know how I kept making the same mistake. This time I checked multiple ways and it is truly 19 weeks from start to meet.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 02, 2015, 02:59:56 AM
Sheiko day 3 (Wednesday)

Deadlift up to knees w/pause   50%   4   1   130
Deadlift up to knees w/pause   60%   4   1   155
Deadlift up to knees w/pause   70%   4   4   180

Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   115
Bench press   80%   3   2   130
Bench press   85%   2   2   140
Bench press   80%   3   1   130
Bench press   70%   5   1   115
Bench press   60%   7   1   100
Bench press   50%   9   1   85

1(x2) + 1/2 (x2) Deadlift, alternating   50%   4   1   130
1(x2) + 1/2 (x2) Deadlift, alternating   60%   4   1   155
1(x2) + 1/2 (x2) Deadlift, alternating   70%   4   1   180
1 + 1/2 (x2) Deadlift, alternating    75%   3   4   195 <----- Gentleman commented when I was unloading the plates, "You know, that's really impressive weight for a woman of your size.." ^_^

Triceps      6   5   
Lat Muscles (pullups)      6   5   
Abs (hanging leg raises/toe-to-bar)      10   4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 04, 2015, 02:36:26 AM
Sheiko day 5 (Friday)

Squat   40%   5   1   80
Squat   60%   5   1   105
Squat   65%   10   1   115
Squat   65%   7   1   115
Squat   65%   10   1   115
Squat   65%   7   1   115
Squat   65%   10   1   115
Squat   65%   7   1   115

Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   115
Bench press   80%   5   5   130

Dips      4   5   
Chest Muscles (pushups w/ 25lb weight)      6   4   
Hyperextension      8   4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 06, 2015, 06:13:48 PM
Sheiko day 6 (Saturday)

Deadlift w/pause 5-7cm above knees   warmup   -5   -1   -45lbs
Deadlift w/pause 5-7cm above knees   50%   -3   -1   -130
Deadlift w/pause 5-7cm above knees   60%   -3   -1   -155
Deadlift w/pause 5-7cm above knees   70%   -3   -1   -180
Deadlift w/pause 5-7cm above knees   75%   -2   -4   -195

Bench press w/bands   warmup   -4   -1   -45
Bench press w/bands   50%   -4   -1   -85
Bench press w/bands   60%   -4   -1   -100
Bench press w/bands   70%   -4   -4   -115

Goodmorning (80lbs)   -5   -5
Leg Press (240lbs)   -6   -5
Farmers carry (60lbs)   -walking around the gym 2x for g&gs.



Today (Monday) I just added another 5lbs to my maxes and I now have my Squats max set at 180lbs, Bench at 170lbs, and DL at 165lbs. The numbers I'm working with today feel overly daunting.. 155lb bench press w/ board 3 sets of 2 reps?? Gotta try hard to not syke myself out on this one.... "I'm a beast, I'm a beast, I'm a beast. I can do this."  :-\
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 07, 2015, 04:46:43 AM
Sheiko week 14, day 1(Monday)

Bench press w/board   warmup   3   1   45
Bench press w/board   55%   3   1   95
Bench press w/board   65%   3   1   110
Bench press w/board   75%   3   1   130
Bench press w/board   85%   3   2   145
Bench press w/board   90%   2   3   155

Squat   warmup   5   1   45
Squat   50%   5   1   90
Squat   60%   4   1   110
Squat   70%   3   1   125
Squat   80%   3   2   145
Squat   85%   2   2   155
Squat   80%   3   2   145

Decline Bench Press   warmup   5   1   45
Decline Bench Press   50%   4   1   85
Decline Bench Press   60%   4   1   100
Decline Bench Press   70%   4   5   120

Chest Muscles (pushups w/ 25lb weight on back)      6   4   
Abs (toe-to-bar)      10   3



I was sweating for nothing. 155 for reps with board was actually quite easy.  ::)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 09, 2015, 04:43:40 PM
0620 - T3 and nic
0800 - 2 cup coffee, 10g whey, 14g coconut oil, 30g HWC, & 5drops sucralose.
0830 - Walked the 3 demons for ~40 minutes
1030 - 2 eggs, package (2servings) genoa salami, cheddar cheese slice, low carb tortilla (mama lupe) and salsa (at most 9 carbs, at least 5 carbs)
1500 - Another tortilla with cheese and elk sausage.
1700 - Sheiko (1hr 50min)
2000 - PWO shake, 18g creatine, 5g leucine.
2045 - 110g carbs from jasmine rice.



Sheiko day 3 (Wednesday)

Deadlift w/pause 5-7cm below knees 50% -3reps -1set -135lbs
Deadlift w/pause 5-7cm below knees 60% -3reps -1set -160lbs
Deadlift w/pause 5-7cm below knees 70% -3reps -1set -185lbs
Deadlift w/pause 5-7cm below knees 80% -2reps -4sets -210lbs

Bench press 50% -5reps -1set -85lbs
Bench press 60% -4 -1 -100
Bench press 70% -3 -1 -120
Bench press 80% -3 -2 -135
Bench press 85% -2 -3 -145
Bench press 80% -3 -2 -135

Deadlift off boxes, bar is 5cm below knees 65% -3reps -1set 170lbs
Deadlift off boxes, bar is 5cm below knees 75% -3 -1 200
Deadlift off boxes, bar is 5cm below knees 85% -3 -2 225
Deadlift off boxes, bar is 5cm below knees 95% -2 -3 250 <---- https://youtu.be/V30KVEgl-vk (https://youtu.be/V30KVEgl-vk)

Lat Muscles (pullups) -6reps -5sets <--- https://youtu.be/nMONiXWMvsc (https://youtu.be/nMONiXWMvsc)
Goodmorning (85lbs) -5reps -5sets



Dinner that I didn't get around to eating because I was full from my rice. However, the handsome husband said it was delicious.

Bacon wrapped cream cheese jalapeno stuffed chicken breast. I smashed the bajesus out of the chicken with a hammer to flatten it, then I filled it with cream cheese, diced jalapenos, Mrs. Dash seasoning, and some shredded white sharp cheddar cheese. I then wrapped that sucker with bacon (4 slices each) and popped it into a 400degree oven for 40 minutes, with 2 more minutes at the end broiled on low to crisp up the bacon.

(http://i234.photobucket.com/albums/ee48/artestie/IMG_7967.jpg?t=1428463439)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 11, 2015, 04:43:19 AM
Thursday 04/09/15

Sort of a rest day, I went with my handsome husband to the park so he could run some sprints and long distance running for his fit test this weekend and we took the dogs. It's not a fenced park, so while Loki and Thor were able to run off leash, poor Gaea had to stay leashed to me at all times. I brought a long line that I clipped to her collar and then attached Thor and Loki's leashes to that, so she had plenty or line and room.

I ended up doing unstructured HIIT with the dog. They'd all take off and since I didn't want her to jerk her neck on the line, I went ahead and took off running with them. Then they'd stop and sniff something (I'd catch my breath) and we'd be off again!

Sort of fun, but I still hate HIIT. :P

Dinner was steak and mashed cauliflower, I also had a sweet potato after (~50g carbs) because I felt like I wanted to be topped off with glycogen for Friday's workout.

--------------------------------------------------------------------------

Friday 04/10/15

0900 - T3 &amp; Nic
1000 - 2c coffee, 10g whey, 10g coconut oil
1200 - 2 egg omelet (w/ 1tbsp HWC) 2 slices cheese, and a large handful of leftover steak.
1640 - Kicking myself for not eating more today as I drive to the gym.
1715 - Sheiko day 5 (Friday)

Bench press w/bands   -50%   -3reps   -1set   -85lbs
Bench press w/bands   -60%   -3   -1   -100
Bench press w/bands   -70%   -3   -1   -120
Bench press w/bands   -75%   -3   -4   -130

Squat   -50%   -5reps   -1set   -90lbs
Squat   -60%   -5   -1   -110
Squat   -70%   -5   -1   -130
Squat   -70%   -8   -1   -130
Squat   -70%   -5   -1   -130
Squat   -70%   -8   -1   -130
Squat   -70%   -5   -1   -130
Squat   -70%   -8   -1   -130

Bench press w/board   -50%   -4reps   -1set   -85lbs
Bench press w/board   -60%   -4   -1   -100
Bench press w/board   -70%   -4   -1   -120
Bench press w/board   -75%   -4   -4   -130

Weighted Pushups (25-lbs)      -6   -5   
Weighted Dips (15-lbs)      -5   -5   

2000 - Dinner - calzone and pound cake... <3
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 12, 2015, 04:01:07 AM
Sheiko Day 6 (Saturday)

1(x2) + 1/2 (x2) Deadlift, alternating   -50%   -4   -1   -135lbs
1(x2) + 1/2 (x2) Deadlift, alternating   -60%   -4   -1   -160
1 + 1/2 (x2) Deadlift   -70%   -3   -1   -190
1 + 1/2 Deadlift   -80%   -2   -4   -215

Incline shoulder press (115lbs)      -3   -5   
Lat Muscles (pullups)      -6   -5   
Hyperextension (w/ 15lbs)      -8   -4   

So, this whole workout felt like a B.R.E.E.Z.E. Probably because it truly wasn’t a lot of stuff, and I was topped off with glycogen from my calzone and pound cake indulgence last night….

125.5lbs this morning, lol. Yup. I was 122.6lbs the morning before. #carbs.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on April 12, 2015, 09:44:20 AM
Easy Saturday workout.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 12, 2015, 05:10:29 PM
Exactly, I think those DLs were complete within 15 minutes...
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 14, 2015, 03:51:16 AM
Sheiko day 1(Monday)

Bench press   -50%   -5   -1   -85
Bench press   -60%   -4   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -5   -4   -135

Squat   -50%   -5   -1   -90
Squat   -60%   -4   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -5   -4   -145 <-- recorded this one, noticed some back rounding, going to work on that.

Bench press   -50%   -4   -1   -85
Bench press   -60%   -4   -1   -100
Bench press   -70%   -8   -4   -120

Weighted Pushups (25-lbs)      -6   -4   
Goodmorning (75lbs)      -5   -5   



My arms are toast.

I am buckling down (again... haha) and TRULY logging every single day into MFP until the meet. Keeping an eye on my protein and my calories making sure they are in the proper range.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 16, 2015, 05:37:38 AM
Tuesday, April 15th Nutrition (Training):
1,897 calories, 133g carbs (124 PWO), 96g fat, 120g protein



Sheiko day 3(Wednesday)

Deficit deadlift   -50%   -3   -1   -135
Deficit deadlift   -60%   -3   -1   -160
Deficit deadlift   -65%   -3   -1   -175
Deficit deadlift   -70%   -2   -4   -190

Bench press   -50%   -5   -1   -85
Bench press   -60%   -4   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -75%   -2   -4   -130

Deadlift from boxes, bar is 5cm below knees   -70%   -3   -1   -190
Deadlift from boxes, bar is 5cm below knees   -80%   -3   -1   -215
Deadlift from boxes, bar is 5cm below knees   -90%   -2   -2   -245
Deadlift from boxes, bar is 5cm below knees   -95%   -1   -3   -255 <-- http://youtu.be/ESZAHt9pbKc (http://youtu.be/ESZAHt9pbKc) 1rep @255 (Last time was a growly face, so this time I smiled for the camera, lmao.)

Triceps (20lbs)      -6   -5   
Goodmorning (65lbs)      -5   -4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on April 17, 2015, 10:45:38 AM
Haha, nice and easy.

If you take the s out of https the videos will show a preview btw.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Matty_pee on April 20, 2015, 08:15:58 AM
You must be close to the comp date by now.

How do you think your progress is going?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 20, 2015, 06:36:27 PM
Haha, nice and easy.

If you take the s out of https the videos will show a preview btw.

Thank you! I'll keep that mind.

You must be close to the comp date by now.

How do you think your progress is going?

Yeah, the meet is one month away!! O_O I feel my progress is really going amazingly well. I'm very happy with the program and my diet, I feel it compliments each other very very well. (Super low carb until I lift, then backloading with high glycemic carbs about an hour post workout.) So giving myself the right fuel at the right time and the right program for the job. I'm very very happy with my progress. Not sure what numbers I want to hit at the meet though. This is my layout so far, but I may up the 3rd attempt weights.

Squat (Max 180lbs)
Warmup: Bar x 10reps
Warmup: (50%) 90lbs x 5reps
Warmup: (60%) 108lbs x 4reps
Warmup: (70%) 126lbs x 3reps
Warmup: (80%) 144lbs x 2reps
Attempt 1: (90%) 162lbs
Attempt 2: 175lbs
Attempt 3: 185lbs

Bench (Max 170lbs)
Warmup: Bar x 10reps
Warmup: (50%) 85lbs x 5reps
Warmup: (60%) 102lbs x 4reps
Warmup: (70%) 119lbs x 3reps
Warmup: (80%) 136lbs x 2reps
Attempt 1: 155lbs
Attempt 2: 170lbs
Attempt 3: 175lbs

Deadlift (Max 270lbs)
Warmup: (50%) 135lbs x 5reps
Warmup: (60%) 162lbs x 4reps
Warmup: (70%) 189lbs x 3reps
Warmup: (80%) 216lbs x 2reps
Attempt 1: 250lbs
Attempt 2: 265lbs
Attempt 3: 280lbs


Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 20, 2015, 06:38:27 PM
Friday 17th April

Got up at 6am and drove 1.5 hours up to the neighboring city for a Leadership conference for my husband, and while he was busy doing that in the AM, I drove down to Anytime Fitness and used my free pass I got offline. It was quick and easy, they asked what I was interested in, I said free-weights/barbell stuff and they showed me that area and left. Sweet.

1030am – Sheiko day 5 (Friday)

Squat   -50%   -5   -1   -90
Squat   -60%   -4   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -5   -4   -145

Bench press   -50%   -6   -1   -85
Bench press   -60%   -6   -1   -100
Bench press   -70%   -8   -5   -120

Squat   -55%   -3   -1   -100
Squat   -65%   -3   -1   -115
Squat   -75%   -6   -4   -135

Chest Muscles (Weighted pushups 25lb)   -6   -5
Lat Muscles (pullups)   -6   -5

———————————

So during the squats and bench there were two other gents in the weight room eyeing my squat rack and I felt pretty bad I was hogging the one and only squat rack for close to an hour… so I tried to not lollygag around and get done as quickly as possible without sacrificing my rest period between sets. FINALLY I got finished, wiped everything down and went to go do my accessory exercises and guess what? NO ONE TOUCHED THE BLOODY SQUAT RACK. -_-

I got my shower stuff from the car and utilized their shower facilities, which was quite nice.

Backload consisted of chips & salsa (8pm), twizzlers (9pm), beef patty melt w/ sweet potato fries (10pm) and a few bites of bread pudding.

So, sort of a larger backload, but very enjoyable.



Sunday April 19th

Got home around 2pm, and we put away the extra BSides stuff (we have 2 boxes of the free shirts left, plus about 15 badges and some raffle tickets..) and made some food.

1700 – Sheiko day 7 (Sunday)

Deadlift up to knees w/pause   -50%   -3   -1   -135
Deadlift up to knees w/pause   -60%   -3   -1   -160
Deadlift up to knees w/pause   -70%   -3   -1   -190
Deadlift up to knees w/pause   -75%   -3   -4   -205

Close Grip Bench Press   -50%   -4   -1   -85
Close Grip Bench Press   -60%   -4   -1   -100
Close Grip Bench Press   -70%   -4   -4   -120

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -3   -4   -230

Dips   -5   -5
Triceps   -6   -5

—————————-

Uhg, I felt so weak! These were all tough. =\ Probably because I was just plain ‘ol tired.

Backload was 3 donut holes from the freezer, one of those muffins that was missing 2-3 bites out of it from the night before (me), and another sugar cookie. Also, I ate these items with some whole fat buttermilk! I really like the taste, it’s very close to plain Kefir, or liquid plain yogurt and paired very well with the super sweetness of the donut holes and muffin.

This next week will be sweet potatoes and jasmine rice for my backloads. Too much sugary items this last weekend, lol.



Weighed this morning and I’m still under 124lbs! Alright!

123.5lbs, lol. I expected it to be higher from the backloads this weekend.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 21, 2015, 06:16:12 PM
Sheiko Day 1 (Monday)

(All lifts have 5rep warmup with bar)

Bench press   55%   5   1   95
Bench press   65%   4   1   110
Bench press   75%   3   1   130
Bench press   85%   2   3   145

Squat   50%   5   1   90
Squat   60%   4   1   110
Squat   70%   3   1   125
Squat   80%   3   4   145

Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   120
Bench press   80%   2   4   135

Chest Muscles (weighted pushup 25lbs)      8   4   
Weighted Hyperextension 20lbs      8   4   

Backload was 50g carbs from sweet potatoes, 10g carbs from a few bites of ice cream on those sweet potatoes, and the last bit of conference food (half a lemon pound cupcake).



Today is an off day. Woke up and weighed 122.6
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 23, 2015, 03:46:31 AM
Sheiko day 3 (Wednesday)

Deficit Deadlift   warmup 5     1   95
Deficit Deadlift   50%   3   1   135
Deficit Deadlift   60%   3   1   160
Deficit Deadlift   70%   2   2   190 <---- (Added music because it would have been pretty boring without..)
www.youtu.be/PQ4N7PQs5d8 (http://www.youtu.be/PQ4N7PQs5d8)

Bench press   50%   5   1   85
Bench press   60%   4   1   100
Bench press   70%   3   1   120
Bench press   80%   3   4   135

Deadlift of boxes, bar is 5cm below knees   60%   3   1   160
Deadlift of boxes, bar is 5cm below knees   70%   3   1   190
Deadlift of boxes, bar is 5cm below knees   80%   2   2   215
Deadlift of boxes, bar is 5cm below knees   90%   1   3   245

Lat Muscles (pullups)      6   4   
Abs (hanging leg raises)      8   4   <-- I recorded these, but after second though, you guys all know what toe-to-bars look like, my toes touched the bar for 8 reps from stationary.  ::)



Everything went really smoothly, and felt good. I threw my belt on for the sets over 200lbs, so on another note, I went down a hole in it, from 6 empty holes to 7. Kind of enjoyable.

Weight this morning was 123.4lbs (Still under 124! Holding strong.) It's up a little bit because I had 5 BBQ chicken wings last night.. and they were thickly covered in BBQ sauce. Carbolicious.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on April 23, 2015, 02:39:46 PM
Abs (hanging leg raises)      8   4   <-- I recorded these, but after second though, you guys all know what toe-to-bars look like, my toes touched the bar for 8 reps from stationary.  ::)

Yeah but with a swing or without? Bent knees or straight? Upper back shifting back or not? So many unanswered questions... Now we'll never know. jk'n

Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 25, 2015, 07:25:18 AM
Abs (hanging leg raises)      8   4   <-- I recorded these, but after second though, you guys all know what toe-to-bars look like, my toes touched the bar for 8 reps from stationary.  ::)

Yeah but with a swing or without? Bent knees or straight? Upper back shifting back or not? So many unanswered questions... Now we'll never know. jk'n

No swing of course! Pains me you would even ask such a thing! Lol, ;) knees straight down but apparently slightly bent going up (I had though they were straight at all times but my video proved me wrong..)


Sheiko Day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -2   -145
Squat   -85%   -1   -3   -155

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -2   -135
Bench press   -85%   -2   -3   -145
Bench press   -80%   -2   -2   -135

Weighted Pushups (25lbs)      -6   -4   
Triceps (20lbs)      6   -4   
Goodmorning (85lbs)      -5   -4   
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on April 29, 2015, 01:59:19 AM
Scale progress:
Fri - 127 (lift, large dirty backload)
Sat - 126.6 (off day, small backload ~50g)
Sun - 124.4 (lift, 120g carbs from twizzlers...)
Mon - 123.8 (lift, sweet potatoes and some low fat ice cream backload)
Teus - 122.6 (off day, no backload)

Amazing how my weight shoots back down once I start tracking my food better and sticking within my caloric ranges... (off days 1100-1600 cal, training days 1600-2100 cal)



Sheiko day 7 (Sunday)

Incline Shoulder press (120lbs-machine)      -3   -5   

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Delts (Arnolds w/ 15lb dumbbells)      -6   -4   
Lat Muscles (pullups)      -6   -4   
Reverse Hyperextension (15lb)      -8   -4   

Movie with the girls, twizzlers for backload.



Sheiko week 17, day 1 (Monday)

Squat   50%   -3   -1   -90
Squat   60%   -3   -1   -110
Squat   70%   -3   -1   -125
Squat   75%   -2   -3   -135

Bench press   50%   -3   -1   -85
Bench press   60%   -3   -1   -100
Bench press   70%   -3   -1   -120
Bench press   75%   -2   -3   -130

Chest Muscles (weighted pushups -25lbs)      -6   -4   
Hyperextension (15lbs)      -8   -3   

Backload sweet potatoes and some Edy's frozen yogurt. ~120g carbs
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on April 30, 2015, 11:16:17 AM
That scale progress is pretty dramatic. Notice any changes in performance along the way?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 01, 2015, 05:09:34 AM
That scale progress is pretty dramatic. Notice any changes in performance along the way?

Nope, because I'm truly not trying to "cut." Normally I sit at 120-122lbs, so the jump up was a fluke from over eating and backloading when I shouldn't... lol. By going back to normal and keeping my protein where it should be I just dropped excess water weight. I'm pretty impressed by how much I can hold, I'm assuming it has something to do with the amount of creatine I use. (18-20g PWO.)

So no, if anything I felt stronger Sun and Mon than I had on Friday, lol.



Uhg, something starting to hit me on Tuesday and Wednesday I was out for the count. Strep like throat, pounding headache, stuffed nasal cavities, and weak body. There was no way I was going to the gym, especially not to test my maxes! So I pushed it off a day.

Today I'm still not 100%, but I felt strong enough to go for it. I wish it would have been a regular workout and not a max test day because I'm sure they felt much heavier than usual. However. I still got the maxes.



Sheiko day 4 (Thursday)

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -1   -135
Bench press   -90%   -1   -1   -155
Bench press   -95%   -1   -1   -160
Bench press   -100%   -1   -1   -170 <-- got the first rep but it dropped really fast and I wanted to slow the decent, so I rested 3 minutes and tried it again. FAILED. =\

Deadlift   50%   -3   -1   -135
Deadlift   60%   -3   -1   -160
Deadlift   70%   -2   -1   -190
Deadlift   80%   -2   -1   -215
Deadlift   90%   -1   -1   -245
Deadlift   95%   -1   -1   -255
Deadlift   100%   -1   -1   -270

Triceps      -6   -4   
Hanging leg raises      -8   -3   



Yuck. There’s a chance I shouldn’t have gone for my maxes today. Time to take some more medicine and crash. Rest day tomorrow, then Squat max testing on Saturday. Should I do my 4th workout on Sunday and then back to normal workout on Monday, or should I rest sunday (skipping workout#4 for the week instead of making it up on Sunday? Hmm.. I suppose I’ll just play it by feel.)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 03, 2015, 04:05:51 AM
Sheiko day 6 (Saturday)

Squat   -50%   -3   -1   90
Squat   -60%   -3   -1   110
Squat   -70%   -3   -1   125
Squat   -80%   -2   -1   145
Squat   -90%   -1   -1   160
Squat   -95%   -1   -1   170
Squat   -100%   -1   -1   180

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -75%   -2   -4   -130

Weighted Pushups (25lbs)   -6   -4   
Goodmorning      -4   -4
Pullups      -6   -2
Hanging Leg Raises   -8   -2   



Backload 100g carbs from ....... twizzlers.

So I find it CRAZY how I can fluctuate with weight! I blame the mad amounts of creatine I'm ingesting...

Wednesday I was sick and ate some ice cream, noodles in my chicken noodle soup, and syrupy cough medicine.
Thursday  - 128lbs!
Friday - 125.5lbs
Saturday - 121.2

.... I'm so weird. Why do I even bother weighing?
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Robert Frederick on May 03, 2015, 08:50:38 AM
I wonder how your blood pressure responds to those weight changes.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 05, 2015, 05:17:38 AM
I wonder how your blood pressure responds to those weight changes.

Not sure, and I don't feel like running down to the local walmart and using their free blood pressure cuffs every-time I'm up or down in weight, lol.



Sheiko day 1 (Monday) – 1hr

Squat   -55%   -3   -1   -100
Squat   -65%   -3   -1   -115
Squat   -75%   -2   -2   -135
Squat   -85%   -1   -4   -155 <– used my belt with these and they felt easier than the 135 belt-less! o_o

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -3   -4   -135

Weighted pushups (25lbs)   -6   -4
Hyperextension (20lbs)   -8   -4

Backload with some pretzel rolls, (100g carbs) they were SOOOO good toasted and slathered with butter… <3 Sort of missed bread lately.

Daily Nutrition: ~1700 calories, 107g carbs, 111g fat, 98g protein
Morning weight: 122lbs
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 05, 2015, 06:14:35 PM
Morning weight: 121.2 (At this rate I'll slip nicely into the 124lb weight class for my meet on the 17th!)

Training: Off day, 4 mile walk.

Projected nutrition for today: 1,305 calories,    14g carbs, 90g fat, 106g protein

EDIT: Ending nutrition for this date: ~1400 calories, 21g carbs, 90g fat, 106g protein
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 06, 2015, 07:30:57 PM
Woke up feeling a bit fluffy from the chicken wings I ate last night... figured the scale would be up this morning. Nope.

Morning weight (weighted 3x): 119.4lbs

Sheiko day 3 (Wednesday)

Deadlift up to knees   50%   3   1   135
Deadlift up to knees   60%   3   1   160
Deadlift up to knees   70%   3   1   190
Deadlift up to knees   75%   2   3   205

Bench press   50%   3   1   85
Bench press   60%   3   1   100
Bench press   70%   3   1   120
Bench press   80%   2   2   135
Bench press   85%   1   3   145

Deadlift   50%   3   1   135
Deadlift   60%   3   1   160
Deadlift   70%   3   1   190
Deadlift   80%   2   4   215

BW Pullups      6   4   
Toe-to-bar hanging leg raises      8   3   
<-- got kicked out of the gym due to tornadoes. Psh, stupid. Would have been safer to stay in the CONCRETE gym with STORM SHELTERS built in. It's on a bloody military base... ridiculous. I literally was told to go home... INTO the storm. Idiots.

Projected nutrition for today: 1700 calories, 115g carbs, 101g fat, 119g protein.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 08, 2015, 05:19:45 AM
Gosh I'm getting hella nervous about this upcoming powerlifting meet..  :-\ How much do y'all think I should try to increase my lifts by? I want a total lift increase of at LEAST 20lbs. [This would set my total lift #s at 640lbs (1408kg)... and I want that.] Obviously I'm going to try and go by feel on the day of the meet, but what if I try for too much and just fail my final lift -keeping my numbers low??  :-X Currently this is what I'm looking at:

Squat (c-max:180)
1 – 160-lbs
2 – 175-lbs
3 – 185-195-lbs (depending on feel)

Bench (c-max:170)
1 – 155-lbs
2 – 165-lbs
3 – 175-185-lbs (depending on feel)

Deads (c-max:270)
1 – 250-lbs
2 – 265-lbs
3 – 275-285-lbs (depending on feel)

Also, in the flyer it looks like the weights are going to be in pounds, so I don't have to convert these to KG. (Yay for small blessings!)

Please give me any thoughts y'all may have...



Morning weight: 120.6lbs
Nutrition for today: 1,207 cal, 21g carbs, 76g fat, 107g protein
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: doopont on May 09, 2015, 09:28:15 PM
Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 11, 2015, 04:08:40 AM
Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.

They are maxes from March 23rd & 25th (Sheiko test days - week 12)

Thank you doopont! I very much appreciate your input!



Sheiko day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -4   -145

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -5   -135

Arnold Press (delts) (20lbs) -6   -4
Overhead Tricep Extension (20lbs)   -6   -4
Goodmorning (85lbs)   -4   -4


Nutrition for Friday: 1,667 cal, 112g carbs, 107g fat, 98g protein
Weight for Friday: 120.4lbs



Sheiko day 7 (Sunday)

Incline Shoulder Press (110lb -machine)   -3   -5

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Lat Muscles (Pullups)   -6   -4
<—– These felt BEASTLY. Just cranking them out with ~1 min between sets, felt very strong.
Reverse Hyperextension (20lb)   -8   -4

Easy breezy 40 min workout today.

Sunday Nutrition: 1,804 calories, 121g carbs (8g fiber), 117g fat, 101g protein
Sunday morning weight: 120.8
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 12, 2015, 06:42:12 AM
Weight for Monday: 120.4lbs
Nutrition for Monday: 1,670 calories, 122g carbs, 81g fat, 109g protein.

Sheiko day 1 (Monday) – 35 min

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -2   -2   -120
Bench press   -75%   -1   -3   -130

Deadlift   -50%   -3   -1   -135
Deadlift   -60%   -3   -1   -160
Deadlift   -70%   -2   -3   -190

Toe-To-Bar (abs)   -8   -3




EDIT: I didn't want to make a new post for my off day today.

Tuesday weight: 118.2-lbs this morning. [Do you think I can get down under 114lbs in the next 4 days and make a lower weight class for the meet? (Kidding.)]

Off day.
Projected nutrition for Tuesday: 1,131 calories, 10g net carbs, 77g fat, 94g protein.

 (470 calories for wiggle room, so I may eat more tonight.)
Title: Re: 20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)
Post by: Spatz on May 18, 2015, 11:11:39 PM
Alright guys! Here are the results from training!

Beginning Sheiko 20 week prep on 1/5/15 my gym maxes were as follows:
Squat - 170lbs
Bench - 150lbs
Deadlift - 255lbs

My 12 week testing maxes were:
Squat - 180lbs
Bench - 170lbs
Deadlift - 270lbs

My competition results as of 5/17/15:
Squat - 185lbs
Bench - 165lbs (should have been able to get 175... I made a mistake on the 3rd attempt.)
Deadlift: 280lbs

Competition Videos:
Squats  - Squats felt GREAT. I did feel like I could have gone for 2-5lbs more on them.www.youtu.be/b1jThX4uAc4 (http://www.youtu.be/b1jThX4uAc4)
Bench - Bench felt good as well, however I jumped the gun on the bench and didn't wait for the first command to start the benching, then realized it when I was almost halfway down, lost my focus as I cursed myself out, then couldn't make it up. I do feel I could have definitely gotten 175 if I would have focused on the lift and waited for the commands. No biggy though. I still benched way more than any other lady there that day on every weight class. :Dwww.youtu.be/YPgjsmu677o (http://www.youtu.be/YPgjsmu677o)
Deadlifts - Deadlifts felt smooth and beastly. I REALLY should have gone for at LEAST 285 on my last lift, and "maybe" 290lbs, but man, I was timid especially since I didn't make my 3rd bench attempt earlier. So I wimped out and just went with 280.www.youtu.be/dajyeKr9NhY (http://www.youtu.be/dajyeKr9NhY)

Overall a WONDERFUL first meet, this was a great experience and next time I prep for a powerlifting meet I turn back to Sheiko to help me with it. For now I'm moving over to Carb Nite for maintenance nutrition and Bret Contreras's book/program Strong Curves to work on my female figure ;) I don't see me ever stopping lifting, but I don't won't have time these next few years to prep for any sort of meet and I'm looking forward to reducing my workouts to 2-3x weekly.

Thanks everyone who helped me with my questions about the program! I am 100% satisfied that I prepped with Sheiko's template.

If they needed a review I would give them an A+ and 5 out of 5 stars.


Oh yeah, I also got a 1st place trophy for my weight class (123lbs, weighed in at 119lbs) and a plaque for best bench out of all the competing women lifters. ALSO I made AAU state records for my weight class with my lifts.

Yeah buddy. :D

(https://scontent-iad.xx.fbcdn.net/hphotos-xta1/v/t1.0-9/s720x720/11209480_10153364228505701_6675206947745546011_n.jpg?oh=66af41ebdbf796c57b16fad8c926733f&oe=55D2D69A)

Right to left: Erin (support), Trevor (lifter), Eric (lifter), Annye (support), Tex (lifter), Bo (lifter), and me (lifter).
^ Most (maybe all?) of us were prepping with Sheiko.