20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)

[Spatz]

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.

[Spatz]

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.

[Spatz]

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

[Spatz]

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   

[Spatz]

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.

[Spatz]

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   

[Spatz]

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   

[Spatz]

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." 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.

[Spatz]

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.)

[Robert Frederick]

What's your thinking for the big doses of creatine?

[Spatz]

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/3583/the-ultimate-guide-to-creatine-supplementation-part-2/
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)

[georgeslaraque]

Interesting article.  Good luck btw.

[Robert Frederick]

Thanks for sharing that. 

[Spatz]

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.

[georgeslaraque]

You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.