Highest volume squat workout yet.
- Squat 205x3 (50%), 245x3 (60%), 285x3x3
(70%), 325x3x4 (80%)
First time at 80%.
- Bench 135x3 (50%), 165x3 (60%), 195x3x2
(70%), 220x3x3 (80%)
First triples at 80%. As always, done with a full pause and competition set-up.
- Flies 25x10x5 (10%)
- Dips Bodyweight x8x5
- Squat 205x4 (50%), 245x4 (60%), 285x5x4 (70%)
First work sets of 5.
- Good mornings 165x5x5 (40%)
MIT seems to have a lot of ppl who have some clue what they are doing. I've met two pretzies doing box squats who knew a lot about proper technique (but not everything--they still had knees caving in).
Today I met a potential training partner, some german guy named Renee (isn't that French?!?). He was doing box squats with perfect form up to 295 for a single. He also guessed I was doing a Sheiko routine without me telling him anything. So he obviously knows what he's doing. He's finishing his thesis though, so he's really busy -- we'll see if it works out schedule-wise.
ALSO -- today I walked probably 15 miles all around Boston in 80-degree, humid weather. My squat shoes also have no padding. What this means is my feet feel awesome.
7 comments:
Weren't you hitting 235 x 5 back in May? Why is 220 now your 80% mark?
Because .80 * 275 = 220.
275 is my best estimate of my raw max (w/ a pause). 80% x 3 is pretty easy, as it should be. That's why I can bench 3 times a week, going up to 85% for two singles one day each week. This is just how Sheiko works.
Does the guy who writes the program ever want you to test a raw max or will he ever use your shirted contest max for the percents? It's fine for the beginning but I don't see how you can keep estimating your 1RM indefinitely.
Also, tag your accessory exercises.
@ Jake: I was supposed to test before starting this, but Dean and I had just done a meet so we would have needed to postpone starting at least a week. I also wasn't really able to max on squat because I'd just changed my form. So I went for estimates instead. I will be testing at the end of the cycle.
@ Dave: No. The accessories for Sheiko are active recovery, so I dont really count them. Srsly, 165 good mornings? 25 flies? bodyweight dips?
So is this cycle supposed to end with a competition (where you'd be shirted) or just a test of raw strength? Or are you going to compete raw?
Test of raw strength, I'm probably not competing for a little while. If I do compete, it will be raw.
If I was doing Sheiko for single-ply, I would be using a training suit/shirt all the time. That would require putting on a squat suit twice and a bench shirt every workout. This is what Wade Hooper does, and probably all of the Russian IPF lifters.
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