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Hi everyone,

I'll be competing in 9 weeks, this is the log of the training leading up to that. I compete classic, IPF in the -93kg weight class and will be running a bastardised version of intermediate large load. This will be the first time I run a Sheiko program in its entirety so I'm very excited! (I've run about 12 weeks of Sheiko programming before, but never an entire cycle because I had a competition half way.)

Age: 19 (I've been training for 3 years)
Height: 177cm
Weight: 91kg
Best competition lifts: 135/105/185
Best gym lifts: 150/110/190

Week 3, day 3

Bench press:
55x5x1
66x4x1
80x3x2
90x2x2 video: https://www.youtube.com/watch?v=uINmnS7tT8Y (https://www.youtube.com/watch?v=uINmnS7tT8Y)

I supersetted this with 3x5 chin ups. I started losing a little upper back tightness. I will make my back stronger and pause longer to correct this.

Squat:
75x5x1
90x5x1 video: https://www.youtube.com/watch?v=q5eh1vyfUfw (https://www.youtube.com/watch?v=q5eh1vyfUfw)
105x5x2
113x4x5 video: https://www.youtube.com/watch?v=agD8fThWVHA (https://www.youtube.com/watch?v=agD8fThWVHA)

I supersetted this with 24x10x5 dumbbell rows. The cue "don't let your knees drift back" helped reducing my goodmorninging the weight up. It's still there and I need to squat higher, but the latter can wait until after the competition.

Bench:
55x6x1
66x6x2
72x6x4

I supersetted this with 3x3, 2, 1 chin ups. The plan was 3x5 but that was too hard.

Incline bench:
52x10x5

Static holds:
100x15s for 2 sets, double overhand
140x15s for 1 set, hook grip

Back extension w/ barbell:
60x5x3

I wanted to do 5x5, but I hurt my left glute.

Notes:

It was very hot, this made me tired and I had to take a little extra rest between sets. It didn't affect my technique.

Week 4, day 1

Squat:
75x5
90x4
105x3x2
120x3x2
127,5x2x3

I supersetted these with 3x5 chin ups. My lower back got very fatigued.

Bench press:
55x5x1
65x4x1
77,5x3x2
90x3x5

Squat:
75x5x1
90x4x1
105x3x2
120x2x4

I supersetted these with 3x5 chin ups. My lower back didn't get fatigued here.

Back extensions:
55x5x5

My left glute didn't hurt anymore, it was probably just a minor strain.

Incline dumbbell press:
18x10x5

I never did these before, felt awkward.

Week 4, day 2

Bench press:
55x5x1
66x4x1
77x3x2
88x3x2
94x2x3 video: https://www.youtube.com/watch?v=05sCmPbXiBA (https://www.youtube.com/watch?v=05sCmPbXiBA)

Deadlift:
95x4x1
115x4x1
133x3x2
152x3x2
162x2x3 video front: https://youtu.be/92wH4kt8Sd4?t=23s (https://youtu.be/92wH4kt8Sd4?t=23s) video side: https://www.youtube.com/watch?v=5Ljx8HW6uy4 (https://www.youtube.com/watch?v=5Ljx8HW6uy4)

On my last set, first rep, the bar started moving to the side. I filmed that set (the front view), but no idea why that happened. It also looks like my lower back is slightly rounded before I start my pull. It doesn't feel rounded, which is weird. On the off chance that someone is reading this, any idea on if my back is actually rounded and why the bar moved to the side?

Bench press:
60x5x1
72x5x1
83x4x4

Close grip bench press:
60x10x5

Barbell row:
50x10x5

Leg extension:
110x10x5

Week 4, day 3

Squat:
75x5x1
90x4x1
105x3x2
120x3x6

Supersetted with 3x5 chin ups, the squats didn't feel good.

Bench press:
55x5x1
66x5x1
77x5x5

Incline bench press:
52x10x5

Static holds:
100 double overhand for 2 sets of 15s
140 hook grip for 1 set of 15s

Back extension:
45x5x5

Week 5, day 1

Bench press:
55x5x1
65x5x1
77,5x5x1
90x5x1

Squat:
75x5x1
90x4x1
105x3x2
120x3x5

I slowed down my descent, and it felt a lot easier on my lower back. Also supersetted with 3x5 chin ups.

Close grip bench press:
55x5x1
65x3x1
77,5x3x4

Squat:
82,5x5x1
97,5x4x1
112,5x3x5

Incline dumbbell press:
18x10x5

Back extension:
60x5x5

Week 5, day 2

Deadlift:
95x5x1
115x4x2
132,5x3x2
152,5x3x5

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x3x2
95x2x2
87,5x3x1
77,5x5x1
65x7x1
55x9x1

Deficit deadlift:
85x5x1
105x4x2
125x3x3
142,5x2x4

Leg extension:
110x10x5

Incline dumbbell press:
20x8x3
20x10x2

Week 5, day 3

Squat:
75x5x1
90x4x1
105x3x2
120x3x5

I had problems bracing on the third rep of some sets because holding my breath on the previous sets winded me. Supersetted with 3x5 chin ups.

Bench press:
55x5x1
66x4x1
77x3x1
88x3x5

Squat:
75x5x1
90x5x1
105x4x4

Supersetted with 3x2 chin ups.

Incline bench press:
52x10x4
52x5x1

I planned to do 10x5, but it was too heavy.

Back extensions:
55x5x5

Week 6, day 1

Squat:
75x5x1
90x4x2
105x3x2
120x2x2
135x1x3

I supersetted this with 3x5 chin ups. My second rep with 135 was a bit sloppy, but the squats moved well overall.

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x3x5

I had some mild elbow irritation.

Incline dumbbell press:
20x10x5

Squat:
75x5x1
90x4x1
105x3x2
120x2x4

Supersetted with 3x2 chin ups.

Notitions:
I was supposed to do some posterior chain assistance, but I was very tired from the squatting volume and skipped it. I need to be careful not to develop elbow tendonitis.

Week 6, day 2

Deficit deadlifts:
95x4x1
115x4x2
133x3x2
143x3x4

Bench press:
61x5x1
72x4x1
83x3x1
88x2x2
94x1x2
83x3x1
72x5x1
61x7x1

It was hard to control the reps, I supersetted these with 3x3 chin ups. I was supposed to do close grip bench press afterwards, but my elbows started hurting, so I skipped those.

Deadlift:
95x4x1
115x4x1
133x3x2
152x3x5

Leg extensions:
110x10x5

Notes:
My elbows start hurting and my hips and knees ache, so I will do medium load from now on.

tough to back off when you're prepping for a meet but smart thing to do for sure. Shows maturity in a lifter.

Week 6, day 3

Squat:
75x5x1
90x4x1
105x3x1
120x3x2
128x2x3
120x3x2

Supersetted with 3x5 chin ups.

Bench press:
55x4x1
66x3x1
77x3x4

Incline dumbbell press:
20x10x5

Wide grip deadlift deadlift:
120x5x5

Supersetted with 3x3 chin ups.

Notes:
This was a far easier workout than I usually do, and it felt good, allowed me to recover and my elbows didn't bother me anymore.


Week 7, day 1

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x4

Squat:
75x5x1
90x5x1
105x3x1
105x7x1
105x4x1

Had to cut my squats short here, because the tendon in my right knee started hurting. Especially the set of 7 was hard because I descend slowly and consequently hold my breath for 5 seconds each reps.

Chin ups:
3x5

I didn't let my shoulders go up at the bottom of the chin up and that made them much easier. It's probably a good idea to continue this and up the volume.

Back extensions:
25x10x5

Leg extension:
115x10x5

Bench press:
60x4x1
72,5x4x1
82,5x4x3

Notes:
Forgot to do my upper body assistance and hurt my knee, so not a great workout.

Week 7, day 2

Deficit deadlift:
105x3x1
122,5x3x1
142,5x2x4

Chin ups:
3x5

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x3x2
95x2x2
100x1x2
95x2x2

Deadlift:
105x3x1
122,5x3x1
142,5x3x1
160x2x2
170x1x2

Leg extension:
45x10x5 (different machine)

Close grip bench press:
60x10x5

Notes:
Nothing special, everything felt pretty good.

Squat:
75x5x1
90x4x1
105x3x1
120x3x4

Supersetted with 3x5 chin ups. The last set of squats felt slow, otherwise moved really well. I descend a little faster the last 30% of the movement and it helps with the bounce.

Bench press:
55x5x1
66x4x1
77x3x1
88x2x4

Supersetted with 3x5 chin ups. Nothing special here, still hard to control the weight during the pause.

Incline bench press
50x10x5

Wide grip deadlift:
120x5x5

Holds:
100x15sx2 overhand grip
120x15sx1 hook grip

Squat:
75x5x1
90x4x1
105x3x1
120x3x5

Supersetted with 3x5 chin ups. It was very hot, so I was panting like a dog the entire time and needed 3+ minutes rest in between sets. Technique was ok.

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x4

Wide grip deadlift:
120x5x5

Felt really easy. I also moved out my grip and hit myself in the balls with the bar. 1/10 would not recommend.

Incline bench press:
50x10x5

I went to another gym, and they only had 45 degrees incline benches instead of the 75 degree I normally do. I also had my pinkies on the olympic rings instead of the powerlifting rings which I didn't notice until I was done. It did give a good chest pump.

Chin ups:
3x5

Notes:
Nothing special, it was pretty easy and I feel healthy and ready for the skill test next week.

Week 8, day 2

Bench press:
55x5x1
65x4x1
77,5x3x1
87,5x2x2
95x1x1
100x1x2
87,5x2x2

My elbow started hurting again on the 100kg set. I also try to push more towards my face.

Deadlift:
95x3x1
115x3x1
132,5x3x1
152,5x2x2
162,5x1x1
170x1x2

Chin up:
3x5

Overhead press:
35x10x5

Was very hard to complete, I need to stop neglecting my shoulders.

Leg extension:
45x10x5

Week 8, day 3

Squat:
75x5x1
90x4x1
105x3x1
120x3x1
128x2x4

I'm working on my form, in particular on keeping my knees out and cutting depth a bit. That is ok at lower weights, but above 60% I can't maintain good form. Supersetted with 3x5 chin ups.

Bench press:
60x4x1
72x4x1
82x3x4

Incline bench press:
50x10x5

Supersetted with 3x5 chin ups.

Holds:
103x15sx2
140x15sx1 hook grip

Week 9, day 1

Squat:
75x3x1
90x3x1
105x3x1
113x2x3

Supersetted with 3x3 chin ups. Keeping knees out is easier than last time I squatted.

Bench press:
55x3x1
66x3x1
82x2x4

Week 9, day 2

Squat:
75x3x1
90x3x2
105x2x2
120x2x1
135x1x1
142x1x1
150x1x1
155x1x1 (+5 PR)

The 155 squat was the hardest squat of my life so far. I think I'll open at 140 and then go 150, 155 if the opener feels good and 147,5; 152,5 if it feels hard.

Bench press:
55x3x1
65x3x1
77x2x2
87x2x1
100x1x1
110x1x1
115x1x1 (+5 PR)

The 115 felt okay (I guess I could maybe have done 117). I will open at 105, then do 112,5; 117,5 if it feels easy and the pause command isn't horrible and 110, 115 otherwise.

Notes:
My elbows were killing me. I'd expected more: 160 squat, 120 bench, but I suppose I shouldn't be dissapointed with a 5kg PR in both lifts in 8 weeks.

Week 9, day 3

Bench press:
55x3x1
65x3x1
77x3x1
82x2x4

Deadlift:
95x3x1
115x3x1
135x3x1
155x1x1
170x1x1
190x1x1
200x1x1 (+10 PR)

It felt a lot smoother than my previous 190 PR. I think I'll open at 180 and then go 190, 200 if the opener doesn't move well and 195, 205 if it does move well.

Incline bench press:
50x10x5

Supersetted with 3x3 chin ups.

Week 10, day 1

Squat:
75x3x1
90x3x1
105x3x1
120x2x4

Had to use a shitty rack where I hit the pin above the pin the bar is in while unracking.

Bench press:
55x3x1
65x3x1
77,5x3x1
88,5x2x5

Squat:
80x3x1
95x3x1
112,5x2x3

Supersetted with 3x5 chin ups.

Close grip bench press:
60x10x5

Hamstring curl:
85x10x5

Week 10, day 3

Deficit deadlift:
100x3x1
120x3x1
140x1x3

Bench press:
55x3x1
65x3x1
77x3x1
88x2x2
94x2x3

Supersetted with 3x5 chin ups.

Deadlift:
100x3x1
120x2x2
140x1x3
160x3

Was supposed to do 160x3x5 but I couldn't maintain a neutral back and didn't want to risk injury less than 3 weeks out.

Incline bench press:
50x10x5

Leg extension:
115x10x5

Leg curl:
90x10x3