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Thread: Gulag- my Sheiko log

  1. #1
    GGGrrrrrrr minotaur70's Avatar
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    Gulag- my Sheiko log

    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
    150kgx10x3

    flys- 3 sets of 10

    romanian DL- 3 sets of 5


    selection of lifts from today:
    http://www.youtube.com/watch?v=1n0PGREqXj4

    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.
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  2. #2
    Senior Member tomv's Avatar
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    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.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  3. #3
    GGGrrrrrrr minotaur70's Avatar
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    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.
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  4. #4
    GGGrrrrrrr minotaur70's Avatar
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    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...
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  5. #5
    Senior Member tomv's Avatar
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    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?
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  6. #6
    GGGrrrrrrr minotaur70's Avatar
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    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:
    squats
    barx10, 60kgx10, 100kgx10, 140kgx5, 170kgx3, 200kgx3, add belt 230kgx3, add wraps 270kgx3x4

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

    closegrip bench
    140kgx12x3

    flys

    feeling pretty tired- happy this was a short session.
    My journal

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  7. #7
    GGGrrrrrrr minotaur70's Avatar
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    bench day- starting the deload

    raw bench
    barx10, 120kgx10, 140kgx10, 160kgx5, 180kgx3
    add katana
    200kgx3, 220kgx3, 240kgx3x3
    2board
    260kgx3x3

    flys- 3 sets of 10
    lat pds- 3 sets of 10
    t-bar rows- 3 sets of 10
    lat raises- 3 sets of 10
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  8. #8
    GGGrrrrrrr minotaur70's Avatar
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    squats
    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:

    Video
    My journal

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  9. #9
    Senior Member tomv's Avatar
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    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.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  10. #10
    GGGrrrrrrr minotaur70's Avatar
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    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.
    Last edited by minotaur70; 01-31-2010 at 05:00 AM.
    My journal

    labore et fide

  11. #11
    Senior Member tomv's Avatar
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    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!
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  12. #12
    Senior Member tomv's Avatar
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    No training or no computer, comrade?
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  13. #13
    GGGrrrrrrr minotaur70's Avatar
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    Just unable to find time to log my training

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

    cg bench
    140kgx12x2

    wide grip
    140kgx12x2

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

    abs

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

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

    abs
    My journal

    labore et fide

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