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minotaur70
11-30-2008, 02:48 AM
Hey- I have been posting on the forum for a while, but haven't been posting a training log because I have been following Sheiko templates and since everything was already planned out a log didn't seem such a priority. However, I have got a lot from others logs, so I'll post it up and hopefully share some ideas.
I'm 270lbs, compete as a 275, lift under Powerlifting Australia, which is IPF affiliated. I have been lifting since 2004. In April I tore my bicep tendon clean off the bone deadlifting- I had surgery and took 12 weeks off training. Now I have just done 18 weeks of sheiko stuff, working with Dave Bates (who also coaches Eric Talmant from Elite). As a result of my injury I changed my deadlift to hookgrip and have been taking things slow.
My comp PRs are:
SQ: 715 (325kg)
Bench: 577.5 (262.5kg)
Deadlift 660 (300kg)
total: 1987.5 (862.5kg)

Chalky Palms
11-30-2008, 02:53 AM
Sick numbers man, how do the thumbs feel with that hook grip?

minotaur70
11-30-2008, 08:37 PM
thanks-
my thumbs are fine. They hurt when I first started, but the pain went away after a few weeks. I emailed Brad Gillingham and he gave me some awesome tips that helped a lot.

I lifted in a meet last saturday. I squatted 715, benched 577.5 and deadlifted 605. I have some pics of the meet here:
http://sfwplc.com/extravaganza.html

Chalky Palms
11-30-2008, 09:31 PM
Tips on the hook grip? Mind sharing?

minotaur70
11-30-2008, 10:03 PM
from gillingham's email:

* The middle finger goes over the thumb and the pointer finger wraps around.
* You want to really squeeze your ring finger and pinky around the bar. This will take the pressure off of the thumbs.
* Make sure the meat of the thumb is under the bar and not riding along side.
* Make sure to really chalk up the thumb. This will prevent slippage and tearing.
* If you start tearing skin wrap tape around the thumb. Two layers is allowed in the IPF.
* Eventually your calluses will build up and you will not tear the skin very often.
* Train heavy singles every other week out of the power rack. This will make both your upper part of the lift stronger and your grip stronger.
* I rarely do reps with the hook grip. I use straps when doing reps.

Chalky Palms
11-30-2008, 11:40 PM
Great tips man, I always chalk and tape my thumbs and that helped enormously, lookin forward to your log.

minotaur70
11-30-2008, 11:52 PM
I have found that its better not taping if you can take the pain. For me, tape often slips, whereas good old skin and chalk don't. I have also scratched up the surface of my thumb nails to give them some grip- this seems to have helped quite a lot.

minotaur70
12-22-2008, 12:52 PM
Monday
all weights in kilograms.

day 1 of week 1

bench
120x5, 130x4, 150x3, 165x3x4

squat
145x5 (no belt), 175x5 (no belt), 200x5x4

bench
120x4, 140x4, 150x4x4

flys 5 sets of 10

goodmornings 5 sets of 5


wed
day 2
deadlifts- sumo- still trying different things with stance/angle of feet
140x3
170x5x2
190x3
210x3x3

I find that if I angle my toes out then I can get a lot wider- this makes the ROM very short and 210x3 felt very easy- however it was also a little awkward- kind of unstable. First week back at sumo so I have plenty of time.

bench
120x5, 140x5, 150x4x4

pushups- 5 sets of 10

rack pulls- sumo
140x3, 170x4x2, 190x3, 220x3x3

lunges
5 sets of 5

minotaur70
12-22-2008, 12:52 PM
Friday

all weights in kilograms.

bench
110x5, 130x4, 150x3, 165x3, 175x2x2, 185x1x2, 175x2x2, 165x3, 140x5, 120x5

flys- 5 sets of 10

squat
145x5, 175x3x2, 200x3x2 (belt on), 215x3x4

pushups- 5 sets of 10

goodmornings- 5 sets of 5

minotaur70
12-22-2008, 12:55 PM
Monday 22/12

all weights in kilograms

raw squat
145x4, 175x3, 200x3x2 (add belt), 230x2x4

bench
110x5, 130x3, 150x3
shirt on
190x3x2 (down to 1 board height), 225x2x4 (all about an inch from touching)

flys- 5 sets of 10
tri pushdowns- 5 sets of 10

raw squat
155x3, 185x3, 215x3x3

goodmornings- 5 sets of 5

comments:
today I tried the super katana A/S- 2 sizes bigger than the shirt I wore at the last comp. Holey smoke- this is some shirt! Seemed very easy to control and so much power built up in that collar! I was an inch of touching which is better than I was managing with the 48 F6- and 225 felt like nothing.
_________________

minotaur70
12-24-2008, 04:57 AM
all weight in kilograms

deadlift to knees (sumo)
140x4, 170x4, 190x4x3

bench
120x4, 140x4, 150x4x3

flys- 5 sets of 10

deadlifts- sumo
140x4, 170x3, 190x3x2, 210x3x4

kb swings- 5 sets of 8

minotaur70
12-26-2008, 03:11 PM
all weights in kilograms

long day driving to christmas stuff- 6 hours on the road- only managed a half session. Tried something different- squatted with wraps and belt only. Really liked it- the groove was very much like full equipped.

squat
145x5, 180x4, 200x4 (add wraps and belt), 230x3, 240x3x5

raw bench
110x5, 130x4, 150x3, 170x3x3, 180x2, 190x1x2, 180x2, 170x4, 150x5, 140x5, 120x5

then I ate a pizza

minotaur70
12-29-2008, 06:04 AM
crazy session
all weight is in kilograms
raw squat
145x4, 175x4, 200x3x2, wraps on 220x3, 250x3x5

bench
110x3, 130x3, 150x3, shirt on 190x3 (down to 2 board height), 235x1x3

raw rack lockouts
215x2x5

flys- 5 sets of 10

pause squats
120x4, 145x4, 175x5x4

goodmornings- 5 sets of 5

minotaur70
12-29-2008, 01:49 PM
I have started using knee wraps with my main sets of squats once I go over 70%- reasoning- my knees have been feeling beat up and it feels more like my equipped groove, while still giving me a lot of the training effect of raw. I asked the coach how to adjust my numbers since i don't have a 1rm for wraps- the answer I was given was take the raw % then add 44lb. This has shown me that my full equipped is no where as good as it should be. My 80% with wraps is 550, whereas with full equipped its 572! So thats 22lb from a squat suit, but 44lb from wraps! Thats messed up- I am using a titan single ply super centurian- I figure I should be getting at least 88lb- maybe 100lb!

ZenMonkey
12-29-2008, 02:36 PM
Awesome WOs man! Thanks for the hook grip tips. Ill be using that advice from now on.

minotaur70
12-31-2008, 02:12 PM
All weights in kilograms

another painful session
deadlifts to the knee (raw sumo)
140x4, 170x4, 190x3x2, 210x4x3

bench
110x5, 130x4, 150x3, 170x3x2, 180x2x2, 190x1x2, 175x2x2, 165x3x2, 150x5, 140x6, 120x6

flys- 5 sets of 10

deadlift from knees (raw sumo)
170x4, 190x3x2, 220x3x4

plyo swing- 5 sets of 10

abs 3 sets of 10

minotaur70
01-02-2009, 03:58 PM
all weights in kilograms

Still hurting:drooling:

bench
110x5, 130x4, 150x3x2, 175x3x3

squat
145x5, 175x5, 200x5 (belt on), 215x4x4

bench
120x5, 140x6x2, 150x4x4

flys- 5 sets of 10

GMs- 5 sets of 5