View Full Version : Gulag- my Sheiko log

01-26-2010, 06:27 AM
Hey- I decided to stop trolling and put up a log.
I'm an IPF lifter from Australia. I lift in the 125s (or 275) class.
My best comp lifts are SQ365kg, B270kg, DL300kg.
I am training for a bench only meet- so for the time being most of my squats are either raw or with wraps and belt only- and my deadlifts are either raw or with a belt.
I train Sheiko- coached via email by Dave Bates.
Last night I squatted up to doubles with 290kg- belt and wraps only. I had to back up and do bench, deadlift, bench tonight.
Here is tonights session:

bench, raw medium grip
barx10, 70kgx10, 120kgx4, 130kgx3, 15kg0x3, 170kgx3, 185kgx3x2, 200kgx2, 200kgx3

sumo deadlift
60kgx5 (off 10cm mat), 100kgx5(off 10cm mat), 140kgx4(off 10cm mat), 180kgx3(off 10cm mat), 200kgx1(off 10cm mat), 220kgx1(off 10cm mat), 240kgx1x2, 270kgx1

med grip bench
120kgx5, 130kgx5, 150kgx5, 175kgx4x3

close grip

flys- 3 sets of 10

romanian DL- 3 sets of 5

selection of lifts from today:

observations- head still to low in deadlift, not packed down enough and back enough. This improved a little when I took away the mat.
Bench felt easy today. 200 for triple, not hard.
Deadlifting the day after squatting this week- I should feel hammered. Hmmm Sheiko works in maysterious ways.

01-26-2010, 11:52 AM
Have you always deadlifted in a Sumo style, Min? I thought I'd seen old photos of you pulling conventional...
I'm thinking about shifting to Sumo (but not a very wide stance) after what your mate said to me when I trained with you guys.

01-26-2010, 01:35 PM
yeah- its only been about 9 weeks for me, so I am still finding my way. I think, for me at least, sumo works better with high volume squatting. My stance is pretty narrow- similar to my equipped squat.

01-27-2010, 06:12 PM
Last night- yoga class.
I got talked into this- my flexibility is really bad- my physio said I really need to work on groin, hip, upper back flexibility- so there we go.
I think I was the laughing stock of the class. I can hardly sit cross-legged. The instructor said if things get hard you can just take a break and return to 'easy pose'- which is sitting cross-legged. I was like, actually that is torture as well. 85minutes and I reckon I only managed to get into about 10% of the positions. That was the introductory class. I guess I suck worse than I thought. Even the bodyweight positions that require shoulder/tricep strength were tough. When the instructor said 'now we will do some upper body strength poses' I was thinking 'hahaha I maybe 280lbs, but now we move into my comfort zone pencil necks'. But, even that killed me.
Oh well- that which doesn't kill you and all that...

01-28-2010, 01:18 AM
Hmmm I guess if you're man enough to do them I could maybe give them a shot :P. Going to continue with the classes?

01-28-2010, 03:50 PM
yeah- I think my lack of mobility really holds me back with deadlift, so I think its a worthwhile thing- even though its humiliating.

Last night session:
barx10, 60kgx10, 100kgx10, 140kgx5, 170kgx3, 200kgx3, add belt 230kgx3, add wraps 270kgx3x4

barx10, 60kgx10, 100kgx10, 120kgx5, 150kgx5, 170kgx4x5

closegrip bench


feeling pretty tired- happy this was a short session.

01-30-2010, 12:32 AM
bench day- starting the deload

raw bench
barx10, 120kgx10, 140kgx10, 160kgx5, 180kgx3
add katana
200kgx3, 220kgx3, 240kgx3x3

flys- 3 sets of 10
lat pds- 3 sets of 10
t-bar rows- 3 sets of 10
lat raises- 3 sets of 10

01-31-2010, 03:32 AM
barx10, 60kgx10, 100kgx10, 140kgx5, 170kgx3, 200kgx3, add belt 230kgx3, add wraps 250kgx3, 275kgx2x5

goodmornings- 3 sets of 5
abs- 3 sets of 10

dumbell press- 4 sets of 12

Here is a video of some of the training lifts from tonight:

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01-31-2010, 04:07 AM
Squats look good mate, as Robotic as they were last time I saw them. Are you just deloading bench or all lifts?

As an aside, I need to move to Melbourne and start training with you boys, the vids are making me jealous haha.

01-31-2010, 04:56 AM
haha- you are welcome here!
I am deloading all lifts. Right through the prep cycle I had double squats- so the volume drops off now. Only 9 works sets today!
As insane as it sounds I am doing a bench only meet Feb 13th, then Feb 14th I will run through a test like a mini comp and test out my squat, raw bench and deadlift. I'll do squat with wraps and belt only, might do deadlift raw.
Then its 7 weeks training to the Melb open 3 lift, then 5 weeks after that I have world bench, then 7 weeks after that nationals.:ninja:

01-31-2010, 05:21 AM
Going to be a busy boy mate! I'd be very interested to see the results of your "raw comp" when you do it. Man I wish I could swing coming to Texas, I'm gutted that it's only 2-3 weeks before Exams. I could come over for a week or so but I wanted to be over there for at least 3 if I made the trip (just because I probably won't do it again for a while :P).

I'm looking forward to Nationals, I'll definitely be coming down to Melb, hopefully sneak in a training session at ESP too!

02-03-2010, 11:37 PM
No training or no computer, comrade?

02-05-2010, 01:59 AM
Just unable to find time to log my training

barx10, 60kgx10, 100kgx5, 120kgx3, 150kgx3, 170kgx3x2, 185kgx2x5

cg bench

wide grip

sumo of 10cm mats
60kgx5, 100kgx5, 130kgx3, 150kgx3, 180kgx3x2, 210kgx2x4


raw sq
barx10, 60kgx10, 100kgx10, 140kgx5, 170kgx3, 200kgx3x2, add belt 230kgx2x2, 250kgx2x3

barx10, 60kgx10, 100kgx5, 120kgx3, 150kgx3x2, 170kgx3x2, 180kgx2x4