20 Week Prep for 1st Powerlifting Meet (Log is in LBS not KG)

I have since completing this Sheiko meet prep and had a very successful first meet on 5/17/15. GREAT meet prep program, I'm very happy I used it to get me ready for my first meet.

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Good afternoon everyone,
I have recently started a 20 week prep using Sheiko as a training outline to get me to my first powerlifting meet in May. (How exciting!)

Quick background:
Currently: 4'11" 120lb, 24yr old lady, ~18-20% BF, using CBL for nutritional needs. (Carbs at night, omnomnom.)

High school: No workout routine, I read books instead of going to PE. Vegetarian.
2009-2011: I longboarded competitively for 2 years just about every other night, and as often as I could on weekends. (No dietary restrictions, at my heaviest weight, size 5 pants)
October 2011-February 2012: Kickboxing twice a week with bags, no people contact. (No dietary restrictions, size 3-5 pants)
March 2012-June 2012: Cardio kickboxing 3 days a week. (No dietary restrictions, size 3 pants)
September 2012-March 2013: Combat kickboxing 3 nights per week, 2 hours punching faces and getting punched -LOVED IT. (No dietary restrictions, size 3 pants)
March 2013-June 2013: Sat on my rear end. (Moved to a new city, knew no-one, and didn't know what I wanted to do...)
June 2013: Started the Carb Nite diet (Ultra low carb for 4.5 days, then 6-8 hours before bed pig out on high glycemic carbs) Dropped 15lbs within the first month, size 0-1 pants.
August 2013: First picked up a barbell.... and I've been progressing from there!

June 2013-December 2014 I used Carb Nite and wow have I been shaping up. Slowly losing body fat and increasing in muscle mass with PRs in the gym.

Just started Carb backloading at the beginning of this year with Sheiko.

http://i234.photobucket.com/albums/ee48/artestie/Feb-July-Oct.jpg?t=1421516777

January 5th

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Well my first Sheiko session went very well, almost too easy in my opinion, but I'm certainly not complaining.

I AM complaining about the lady who decided to horde the Dumbbells 5-15 over by her little yoga mat :( so I used two 5lb barbell plates in each hand for my dumbbell flys. Would have much preferred handles.........

Sheiko week 1, day 1

Front squat   Warmup      -10reps   -1set    -bar (45lbs)
Front squat   30%         -4reps   -1set    50lbs
Front squat   40%         -4reps    -1set    65lbs
Front squat   50%         -4reps   -3sets   80lbs     

Bench press    Warmup      -10reps   -1set    -bar (45lbs)
Bench press   50%         -5reps   -1set    75lbs
Bench press   60%         -4reps   -1set    90lbs
Bench press   70%         -3reps   -1set    105lbs
Bench press   75%         -2reps   -4sets    115lbs 

Squat   55%            -3reps   -1set    90lbs
Squat   65%            -3reps   -1set    105lbs
Squat   75%            -2reps   -4sets   120lbs     

Abs (Landmines -bar w/10lb )            -10reps   -3sets
Chest muscles (Dumbell flys 10lb)      -10reps   -5sets   

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Again, miffed that the only other people in the entire gym was one lady on the hamster wheel and the other lady hoarding the free weights 5lb-15lb. I think I would have preferred to do the flys with 15s over the makeshift 10s. *grumble grumble*

2 hours later I finally had my PWO shake with creatine.

January 7th

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Well this session was a pain, mainly the benching. Uhg. Stop it with all those 105lb reps man.....

Sheiko week 1, day 3 (Wednesday)

   Deadlift to knees w/2s pause   Warmup   10   1   45 (bar)
   Deadlift to knees w/2s pause   50%      3   1   125
   Deadlift to knees w/2s pause   60%      3   1   150
   Deadlift to knees w/2s pause   70%      3   4   175 

   Bench press   warmup    10   1   45 (bar)
   Bench press   50%      5   1   75
   Bench press   60%      5   1   90
   Bench press   70%      3   1   105
   Bench press   70%      5   1   105
   Bench press   70%      7   1   105
   Bench press   70%      4   1   105
   Bench press   70%      6   1   105
   Bench press   70%      8   1   105

3   Deadlift w/pause 5-7cm above knees   55%   3   1   138
   Deadlift w/pause 5-7cm above knees   65%   3   1   163
   Deadlift w/pause 5-7cm above knees   75%   2   4   188

4   Lat muscles (Rope Straight-Arm Pulldown)      10   5   

4 pullups

5   Good morning (bar)      5   5   

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PWO shake, w/18g creatine

January 9th

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Sheiko week 1, day 5 (Friday)

   Bench press   warmup   10reps   1set   45lbs (bar)
   Bench press   50%   5   1   75
   Bench press   60%   4   1   90
   Bench press   70%   3   1   105
   Bench press   75%   3   4   115

   Squat w/pause at half squat position on the way down   Warmup   10reps   1set   45lbs
   Squat w/pause at half squat position on the way down   Warmup   5   1   65
   Squat w/pause at half squat position on the way down   50%   3   1   80
   Squat w/pause at half squat position on the way down   60%   3   1   95
   Squat w/pause at half squat position on the way down   70%   3   4   110

   Board bench press   60%   3reps    1set     90lbs
   Board bench press   70%   3   1   105
   Board bench press   80%   3   2   120
   Board bench press   85%   2   3   130 

   Chest muscles (15lb dumbell flys)      10reps   5sets   

   Hyperextension (Back Extensions)      8reps    4sets

January 10th

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Sheiko week 1, day 6 (Saturday)

Deficit deadlift   50%   3   1   125
Deficit deadlift   60%   2   4   150

Incline Bench press (65lbs)      3   5   

Deadlift off boxes, bar is 5-7cm below knees           55%   3   1   140
Deadlift off boxes, bar is 5-7cm below knees           65%   3   1   165
Deadlift off boxes, bar is 5-7cm below knees     75%   3   2   190
Deadlift off boxes, bar is 5-7cm below knees     85%   2   3   215

Dip (bodyweight)      8   5 <------ these were KILLER I'm going to feel them tomorrow!

Leg press  (Replaced with Bulgarian split squats - 2-20lb dumbells)      8   6

Reverse hyperextension (5lb weight in feet)      8   4

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PWO shake, CS, and creatine @ 7:30pm. Then we went to get Mexican and finished eating at 8:20pm. Oh I hurt.

AND I'M EXHAUSTED. I think Sheiko is really tiring me out! Every evening this week, 9pm rolls around and I'm yawning my face off.

January 10th

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Sheiko week 2, day 1 (Monday)

Squat   warmup   10reps   1set     45lbs (bar)
Squat   warmup   5          1           65
Squat   50%   5   1   80
Squat   60%   4   1   96
Squat   70%   3   1   112
Squat   75%   3   1   120
Squat   80%   4   5   130  <------ YUK. These were really tough, the last set I don't think I quite got to parallel.

Hyperextension      8   4   

Chest muscles (Dumbbell flys 15lb)      5sets @ 8reps, 1set @ 10reps (It was suppose to be 5 sets of 10 but I had read it wrong and thought it was sets of 8.  :-[ )

Bench press   Warmup   5reps    1set     45lbs (bar)
Bench press   50%   5   1   75
Bench press   60%   4   1   90
Bench press   70%   3   1   105
Bench press   80%   4   5   120

French press lying (I don't know what weight the little barbell thingy was that I used)      10   5

January 14th

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Sheiko week 2, day 3 (Wednesday)

Bench press w/chains plus 8-10 kg to each side in addition to this weight   warmup   10reps   1set      45lb (bar)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   warmup   5 reps   1set      75lb
Bench press w/chains plus 8-10 kg to each side in addition to this weight   50%   3reps    1set     100lbs (Suppose to be 80lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   60%   3   1   115 (Suppose to be 95lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight   70%   3   1   130 (Suppose to be 110lbs w/ bands)
Bench press w/chains plus 8-10 kg to each side in addition to this weight (figured out the bands... finally...)   70%   3   5   110lbs   

Deadlift w/pause 5-7cm below knees   50%   3reps    1set     130lbs
Deadlift w/pause 5-7cm below knees   60%   3   1   155
Deadlift w/pause 5-7cm below knees   70%   3   1   180
Deadlift w/pause 5-7cm below knees   75%   2   5   190

Delts (seated overhead press w/ 15lbs)      10reps   5sets
   
Leg extension (1 sec pause every rep at the top) @20lbs      8reps    4sets   
            
Abs (Hanging leg raises, few toe-to-bar, though all were above parallel)      8reps    4sets

January 16th

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Sheiko week 2, day 4 (Friday)

Front squat   30%   4reps          1set   50lbs
Front squat   40%   4   1   70
Front squat   50%   4   4   85

Board bench press   Warmup   10reps   1set   45lbs (bar)
Board bench press   Warmup   5   1   75
Board bench press   60%   3   1   95
Board bench press   70%   3   1   110
Board bench press   80%   3   1   125
Board bench press   85%   2   2   130
Board bench press   90%   1   3   140    <-------- got the comment, "Not to be sexist or anything......... ..... But you're really strong for a woman." :D Thanks!

Dips (Bodyweight)      10   5   

Lat muscles (Lat pulldown @80lbs)      10   5   

Good morning (65lbs)      5   5   

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PWO shake w/ 17g creatine, protein powder, Carb shock.
300g jasmine rice (~80g carbs)
about an hour later we're going to eat dinner which is a meaty sweet and spicy Crack Slaw variation.

WOW do my latissimus muscles hurt like crazy! They were starting to be sore around noon today, and then when I went to go lift at 4:30 I could really feel them hurting, and now after lifting again they are quite painful when I lift my hands out in front of my face. Youch.

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Sheiko week 2, day 5 (Saturday)


Bench press narrow grip   warmup   10reps   1set    45lbs (bar)
Bench press narrow grip   warmup   5   1   65
Bench press narrow grip   50%   4   1   80
Bench press narrow grip   60%   3   1   95
Bench press narrow grip   65%   8   4   100

Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   10reps   1set      45lbs (bar)
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   5   1   95
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   warmup   5   1   115
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   50%   3   1   130
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   60%   3   1   153
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   70%   2   2   179
Deadlift w/chains, 8-10kg each side plus this weight (Bands)   75%   1   3   191

Dumbbells press (15lbs)      10reps   5sets
   
Leg press (Bulgarian Split Squats w/20lb dumbbells)      8reps    5sets
   
Reverse hyperextension (w/ 10lb dumbbell between feet)      8reps    4sets

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1hr later and I drank my PWO shake w/ CS, protein and 17g creatine.   

Tonight is the "Mini Carb Nite/Large Backload" of tasty things I've been craving. So we're getting pizza, and I have root beer floats for dessert and a frosted mug. :]


(Every backload during the week is ~80 grams carbs from either Jasmine Rice or a baked potato, and on Saturday I get a carby meal AND a dessert, items I've really been itching for during the week, but not a full blown stuff-fest.)

What's your thinking for the big doses of creatine?

I go by my body weight (since I'm fairly lean) to calculate how much creatine I need (should) ingest on a daily basis.

I strongly follow Kiefer's stuff, and trust the science behind it. Here's the creatine article if you are interested in reading it (there's some good information in his 3-part series) or just skimming it, as I 'm sure you already know the mechanics of creatine and what it does for your body.

http://athlete.io/3562/the-ultimate-guide-to-creatine-supplementation-part-1/
http://athlete.io/3583/the-ultimate-guide-to-creatine-supplementation-part-2/
http://athlete.io/4117/the-ultimate-guide-to-creatine-supplementation-part-3/ <--- This is where he recommends using creatine for your body weight.

I do keep in mind that creatine causes me to retain more water than normal (which is a good thing) and therefor the number on the scale will reflect that. Thankfully my self-worth and daily mood is not tied to some silly numbers on a digital box.

EDIT: I would probably stick to 5g creatine if creatine were more pricy... but it happens to be quite cheap even at the large consumption of 15-20g per day. (~$0.35/day, ~$10.50/month)

Interesting article.  Good luck btw.

Thanks for sharing that.

Thanks for sharing that. 

Interesting article.  Good luck btw.

No problem, hope you guys got at least a little something out of it. Thanks for the luck George!

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Sheiko week 3, day 1 (Monday)

Front squat   warmup   10reps   1set   45lbs (bar)
Front squat   40%   4   1   70   
Front squat   50%   4   1   85   
Front squat   55%   3   3   95   

Bench press   warmup   10reps   1set   45lbs (bar)
Bench press   50%   5   1   80   
Bench press   60%   4   1   95   
Bench press   70%   3   1   110   
Bench press   80%   2   2   125   
Bench press   85%   1   2   130   
Bench press   80%   4   2   125   

Squat w/pause at half squat position on the way down   50%   3reps    1set     85lbs
Squat w/pause at half squat position on the way down   60%   3   1   100
Squat w/pause at half squat position on the way down   70%   3   1   120
Squat w/pause at half squat position on the way down   75%   2   4   130

Lat muscles (Lat pulldown @80lbs)      10reps   5sets   
Goodmorning (65lbs)      5   4   

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1hr later PWO shake; 17g creatine, Carb shock, & protein.

You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.   ;)

You're looking nice and lean, congrats.  Nice bi's as well, just in case you're looking to join a gun show.   ;)

Thank you sir! Yeah, I certainly have a nice set of guns, thankfully they aren't scary unless I flex them really hard and can be easily hidden by a mid-sleeve shirt.

Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)

Yeah, you definitely deserve some congratulations. You can't buy results. You only get them from a lot of hard work, patience, drive and discipline. 8)

Many thanks for the congratulations, its been an absolutely wonderful journey and I've gained mountains of confidence in all aspects of my life.

Sheiko week 3, day 3 (Wednesday)

Deadlift to knees with 2 sec pause   warmup   10reps   1set   45lbs (bar)
Deadlift to knees with 2 sec pause   warmup   5   1   95
Deadlift to knees with 2 sec pause   50%   3   1   130
Deadlift to knees with 2 sec pause   60%   3   1   155
Deadlift to knees with 2 sec pause   70%   3   1   180
Deadlift to knees with 2 sec pause   75%   2   4   190

Bench press   warmup   10reps   1set   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   5   1   95
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110
Bench press   70%   5   1   110
Bench press   70%   8   1   110 <------ These^ 5/8 sets KILLED ME. Oh man... halfway through I wanted to be done!

Deadlift off boxes, bar is 5-7cm below knees     60%   4reps    1set     155lbs
Deadlift off boxes, bar is 5-7cm below knees     70%   4   1   180
Deadlift off boxes, bar is 5-7cm below knees  80%   4   4   205

Chest muscles (Dumbbell flys -15lbers)      10reps   5set   
Abs (hanging leg raises/toe to bar)      10reps   3sets   

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Dinner was taco salad with plenty of fat and protein.
After dinner I finally had my PWO shake w/ 1scoop protein powder, 18g creatine, 1scoop Carb Shock.

For backload I had 500g (when uncooked) sweet potato fries for ~85g carbs, plus a glass of milk for ~11g carbs, AND I stinking ate 4 bites of a wonderful ice cream.. Sam's Choice Coffee & Donuts was lovely! It had rivers of icing through tasty coffee ice cream and chunks of donuts... very very good. Slight cinnamon taste.

Carbs - ..... 105g? 110g?

That ice cream description is making me hungry. Classic flavor science too.

Primary Flavor - Coffee
Supplemental Flavors - Icing and donuts
Differential Flavor - Cinnamon

They really did a good job with it, I was mildly surprised as it is Walmart's brand and they are known for cutting corners and really focused on making the most money from as little as they can. There's a neat website called The Ice Cream Informant (www.theicecreaminformant.com/) where a gentleman goes about tasting and reviewing ice creams and so far his recommendations have been spot on with my taste buds.

I do not frequent Walmart, I prefer the little family owned store down the street, but I went there just to pick up this ice cream and I'm certainly glad I did. Its a great combination.

I'm backloading again tonight since I'll be lifting, and it's going to be a little hard to keep my grubby fingers away from that ice cream until tomorrow...

Great work!  Strong bench! Amazing numbers!

Thanks Daisy May! Cute username, I like it. Makes me think of a blonde cowgirl with braids getting ready to try and ride a green broke horse.... "I got this."

Sheiko week 3, day 5 (Friday)

Board bench press   warmup   10reps   1set     45lbs (bar)
Board bench press   warmup   5    1     65
Board bench press   55%   3   1   85
Board bench press   65%   3   1   100
Board bench press   75%   3   1   115
Board bench press   85%   2   2   130
Board bench press   90%   1   3   140

Squat   warmup   10reps   1set     45lbs
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   5   135  <---- Major DISLIKE >:(

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   4reps    1set     80lbs  <------------

http://youtu.be/G0TbuW0agKM

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   4   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   65%   4   4   100 <------- last set of 4

http://youtu.be/eFx_H8yUMhM

Lat muscles (Lat pulldown @80lbs)      10reps   5sets   
Goodmorning seated (65lbs)      4   4   

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Dinner was the normal ~80g carbs from Jasmine rice 1hr after workout ended. Also had PWO shake w/ 18g creatine, Carb Shock, and protein powder. Almost out of Carb Shock, might have 3-4 more shakes worth then I get to start using my leucine again.

Also ate a low carb pizza we made using low carb tortillas (7carbs-3fiber=4net), some low carb tomato sauce, seasoned beef (garlic, onion, salt, pepper, cayenne, oregano and fennel), lightly toasted pepperonis, chopped bacon, sautéed onion, bell pepper, and mushrooms. Topped with some mozzarella cheese and broiled on low for about 3 minutes.

Excellent.

I'm always a bit wary of eating low carb tortillas.... still so much wheat in them to be claiming low carb... feels... off. No matter, it was a backload! Even if it did spike my insulin, I had that cup of jasmine rice prior to it so I doubt it even thought to matter. Yay PWO insulin spikes. Get those carbs into my muscles.  ;D

Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.

Welcome to the forum.

I've just done a bit of reading on Kiefer's stuff myself, I know a few guys who swear by carb-backloading. I'm currently 1 week into a normal keto diet to cut weight from a comp but I might try some of Kiefer's methods in the future.

Thanks!

I think the key to backloading is your muscle mass. Too many people get into carb backloading thinking they can eat like the beasts who pound carbs and have an insane amount of muscle, when they themselves only started lifting last month. This is especially true of women, and women who have husbands/boyfriends that are doing CBL. They see their significant others pounding carbs like no-one's business after a heavy workout and think, "Hey, that looks so much tastier than my chicken breast and brown rice......." So they start lifting (or continue lifting) and try to eat like I ate last night (too much. That's how much I ate last night. Too much.) EVERY night after they toss some iron.

Ladies have less muscle mass then gents. Other men just starting out have less muscle mass then the gentlemen who have frequented the heavy weights for years. If you don't have that much mass, don't think you can eat like them.

Drives me nuts.... "CBL just isn't working for me!" .... "How much are you eating...?" Then I find out they are having carb fests EVERY night.  :-X Girl... you're 100lbs wet. You can't eat like your 200lb beast boy toy.

Anyhow, enough about that. I bet once you try it you'll be pleasantly surprised how much you like it and how it works for your body.

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5:00pm-6:30pm - Sheiko week 3, day 6 (Saturday)

Deadlift w/pause 5-7cm above knees   warmup   5reps    1sets    45lbs (bar)
Deadlift w/pause 5-7cm above knees   warmup   5   1   95
Deadlift w/pause 5-7cm above knees   50%   3   1   130
Deadlift w/pause 5-7cm above knees   60%   3   1   155
Deadlift w/pause 5-7cm above knees   70%   3   1   180
Deadlift w/pause 5-7cm above knees   75%   2   4   190

Bench press with middle grip   warmup   10reps    1set     45lbs (bar)
Bench press with middle grip   50%   4   1   80
Bench press with middle grip   60%   4   1   95
Bench press with middle grip   65%   4   4   100

Deadlift w/ chains (bands)   50%   3reps    1set     130lbs
Deadlift w/ chains (bands)   60%   3   1   155
Deadlift w/ chains (bands)   70%   3   1   180
Deadlift w/ chains (bands)   75%   2   4   190

Triceps [Standing Overhead Dumbell Triceps Extension (20lbs)]      12reps   5sets   
Reverse hyperextension (w/10lb weight in feet)      8reps    4sets   

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Noms:
7:30pm - I had PWO shake w/ 17g creatine, 1scoop Carb Shock, 1 scoop protein powder. Also had a handful of mini vanilla wafers... <3
8:15pm - 3 fluffy sweet potato pancakes (gluten free.... simply due to the fact that I still have some gluten free mix) with light spread of karo syrup (1-2tbsp)
10:00pm - Serving of Coffee & Donuts ice cream and a serving of Peanut Butter Pie ice cream. Both my favorites.
Also snacked on some more vanilla wafer... I haven't had those in YEARS! My mom's favorite cookie.

Carbs? Too many. Water? Not enough. Mood? Quite happy ^.^

http://i234.photobucket.com/albums/ee48/artestie/DSC08591.jpg?t=1422238038

(I need to be keeping better track of my nutrition, so I'm going to be logging that too.. or trying to at least.)

Wakeup - Coffee, 4mg nic, T3 & D3 (vitamins).
11am - 2 bacon, 2 egg omelet, pizza topping leftovers (ground meat & pepperonis w/ cheese)

---

4:50pm - 6:15pm - Sheiko week 4, day 1 (Monday)

Front squat   warmup   5reps    1set     45lbs
Front squat   40%   3   1   70
Front squat   45%   3   1   75
Front squat   50%   3   2   85
Front squat   55%   3   3   95

Bench press   warmup   5reps    1set     45lbs (bar)
Bench press   warmup   5    1   65
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   3   2   125
Bench press   85%   2   3   130
Bench press   80%   4   2   125

Squat   50%   3reps    1set     85lbs
Squat   60%   3   1   100
Squat   70%   3   1   120
Squat   80%   3   4   135

Dip (bodyweight)      10   5   

Lat muscles (Lat pulldown w/ 80lbs)      10   5   

Hyperextension (w/ 10lb weight)      8   4   

---

7:15pm - PWO shake, 17g creatine, carb shock. Few little dark chocolate chips while making pancakes.
7:30pm - ~80g carbs from pumpkin pancakes (1/4th cup canned pumpkin in gluten free pancake mix) lightly covered in butter. AMAZING. I love Jasmine rice but MAN I missed pancakes.

Will be eating some pork cracklings and cheese dip later tonight, maybe even a hamburger patty.

I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.

I'm getting some food cravings in here. You made it through that workout in only an hour too. That was fast.

More like an hour and a half, but yes, I noticed I had plenty of steam during the front squats. They are surprising me with how easy they are becoming (well, not EASY, just easier,) when they were typically my worse lift... so I just.. stopped doing them.... for like 6 months... lol. Same with lunges, "I hate these... why am I doing them?" Now that I'm running this layout for meet prep and forced to do them, they really aren't that terrible! The regular squats still feel really heavy once I get to 120lbs and up, but I'm crossing my fingers they will get better with time as well.

Also, I'm still a bit new with adequate rest times between sets. Until this program I was always go, go, go, even when shooting for PRs. I recorded it once for the athlete.io forum when I was working on getting a 140lb bench PR and I jumped straight from 135lbs (1rep) to adding weight and jumping straight into a 140lb bench (didn't make it). They pressured me to slow down and BREATH between sets, especially when shooting for higher weights. Shortly after that recommendation (within a month) I got 140lbs, 145lbs, and a 150lb bench. Wild what resting adequately will do for your lifts 'eh?

So coming from that "Go, go, go" mentality I sometimes find myself forgetting to take enough time between the lower weight sets, and especially the accessory exercises.

Not to mention... I can't workout before 5pm mon-thur due to an amazing amount of people at the gym, and I can't go too terribly long past 6 because I try to be home to make dinner for the handsome husband. You know, what everyone has to deal with, juggling personal life with lifting.  :D I figure if I can take time and breath with my main lifts, I can go a little faster on the accessories.

QUESTION: I would like to do more pullups/chinups in the program, but the only place they really fit is with the lat. exercise accessory work. When fresh I can get 15 controlled pullups pretty easily, then I can do about 8, then 6, then a bunch of 5's. There is no way on earth I can do 10reps for 5 sets after benching like written in the accessory exercises for lats. So I do lat pulldowns.

Can I start with pullups and do as many reps as I can (no more than the reps required for the lat accessory) before switching to the lat pulldowns? Or should the lat exercise all be one thing?

Thank you!

You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.

You can switch from pull ups to pull downs. Bodybuilders do all kinds of random stuff and as long as they eat well things work out. Have you tried 5x10? Your reps fall off precipitously because you probably exhaust yourself on the first set of 15. Holding back and stopping at 10 should allow you to get a few more higher rep sets in. You can extend that concept of lowering the reps per set even further. Sometimes I'll even do 20 sets of 5 (if I have nothing better to do). There's no way I'd be able to do 10x10 though.

I haven't tried it, no, but after doing the main lifts I'm pretty sure I can only pop out 7-8 reps before my arms go jelly. However, I haven't tried and I will definitely be giving pullups another shot once lats come around again. (Exactly a week from now.)

Thank you! We'll just see what happens. :)

---

6:30am - Coffee and D3
7:30am - Chai and pumpkin tea w/ heavy whipping cream, 4mg nic.
10:00am - Another 2-egg omelet with chopped bacon (3) and cheese inside. (Definitely on an omelet kick...)
2:00pm - Some pork cracklings dipped in cheese sauce/chicken broth/salsa mixture.

This workout was a doozy. 2 hours in the gym! That's the most time I've ever spent there before!

4:50pm - 6:45pm - Sheiko week 4, day 3 (Wednesday)

Warmup for DL (10 reps w/ bar)
Warmup for DL (5 reps w/ 95lbs)
Deficit deadlift 50%, 3reps 1set 130lbs
Deficit deadlift 60% 3reps 1set 155lbs
Deficit deadlift 70% 2reps 4sets 180lbs

Warmup for BP (10 reps w/ bar)
Warmup for BP (5 reps w/ 65lbs)
Board bench press 60% 3reps 1set 95lbs
Board bench press 70% 3reps 1set 110lbs
Board bench press 80% 3reps 1set 125lbs
Board bench press 85% 3reps 1set 130lbs
Board bench press 90% 2reps 2sets 140lbs
Board bench press 95% 1rep 2sets 145lbs <--- I failed on one of them to get the bar completely off the rack, so I re-racked it and rested a bit more. Got it the second time.

Deadlift off boxes, 5-7cm below knees 60% 3reps 1set 155lbs
Deadlift off boxes, 5-7cm below knees 70% 3reps 1set 180lbs
Deadlift off boxes, 5-7cm below knees 80% 3reps 2sets 205lbs
Deadlift off boxes, 5-7cm below knees 90% 2reps 2sets 230lbs <---- I really really wanted to record these but my phone chose this moment to die on me. =\
Deadlift off boxes, 5-7cm below knees 95% 1reps 2sets 240lbs

Chest muscles (dumbbell flys 15lbers) 10reps 5sets
French press (dumbbell 20lbers) 10reps 5sets

---

7:45pm - PWO shake w/ 1 scoop protein, 20g creatine, 1 scoop Carb Shock
8:00pm - More pumpkin pancakes. :] ~80g carbs worth again.

Been slacking on logging... Welp, here's Friday's workout.

 Sheiko week 4, day 5 (Friday)

Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   50%   3   1   80
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   60%   3   1   95
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   70%   3   1   110
Bench press w/chains plus 8-10 kg to each side in addition to this weight (bands)   75%   2   4   115 <--

http://youtu.be/JD9zcwfNMtE

The video is the last set of benching. The band provides 15 - 45 lb. of resistance, not sure how much resistance I'm using though with the bands.

Delts       10   5   
Abs (turkish getups?)      10   4

Sheiko week 4, day 6 (Saturday)

Deadlift w/pause 5-7cm below knees   warmup   10   1   45lbs (bar)
Deadlift w/pause 5-7cm below knees   warmup   5   1   95
Deadlift w/pause 5-7cm below knees   50%   3   1   130
Deadlift w/pause 5-7cm below knees   60%   3   1   155
Deadlift w/pause 5-7cm below knees   70%   3   1   180
Deadlift w/pause 5-7cm below knees   75%   2   2   190
Deadlift w/pause 5-7cm below knees   80%   1   3   205

Bench press    warmup   10   1   45lb (bar)
Bench press    50%   6   1   80
Bench press    60%   6   1   95
Bench press    65%   6   4   100

Deadlift w/chains (bands)   50%   3   1   130
Deadlift w/chains (bands)   60%   3   1   155
Deadlift w/chains (bands)   70%   3   1   180
Deadlift w/chains (bands)   75%   2   4   190

Leg press (split squats)      8   6   

Reverse hyperextension (w/10lb weight in feet)      8   4   

Then drove 3 hours to my Mother's house and had homemade fried chicken, mashed potatoes, (they had salad and broccoli as well... but I wasn't interested... :P) and for dessert I made the Gooey Brown Butter Blondies with Pecans from Bon Appétit (http://www.bonappetit.com/recipe/gooey-brown-butter-blondies-with-pecans) and they were WONDERFUL. Definitely a good recipe, a bit rich by themselves but super tasty paired with some vanilla ice cream.

Added video of benching with bands (the band provides 15 - 45 lb. of resistance according to the package) to Friday's workout.

Homemade fried chicken is the straightest path to gains for sure

Homemade fried chicken is the straightest path to gains for sure

No kidding! I'm sure my muscles just soaked it up! "Fried chicken? My favorite! Nomnomnom."

---

1:50-3:15 - Sheiko 4day prep (2), week 1, day 1 (Monday)

Bench press   warmup   10   1   45lbs (bar)
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125
(These were easy peasy lemon squeezy, and I probably went too fast through them... whoops.)

Squat   warmup   5   1   45lbs (bar)
Squat   50%   5   1   85
Squat   60%   5   1   100
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120
Squat   70%   5   1   120
Squat   70%   8   1   120

Bench press w/board   60%   3   1   95
Bench press w/board   70%   3   1   110
Bench press w/board   80%   3   2   125
Bench press w/board   85%   2   3   130
(Also quite easy, but I tried to take more time with them.)

Chest Muscles (Dumbbell flys, 15lbers)      10   5   
Abs (Hanging leg raises/toe-to-bar)      8   3   

---

So, I'm on squats, which I absolutely hate love love love! Back and forth 5reps, 8reps, 5reps, 8reps, 5reps, 8reps.

They feel so much easier! The bloody trick? Telling myself before every set that I just LOVE squats. "I'm so strong I could squat an OXEN!" RAWR!!!! And growling through the sets.

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Quote from: DRY on February 02, 2015, 09:18:29 PM

Homemade fried chicken is the straightest path to gains for sure

I kid you not. I think I've been syking myself out of them and that's why they suck so bad and probably why I despise them love them...

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.

Type more later tonight.

Deficit deadlift   warmup   5   1   45lb (bar)
Deficit deadlift   warmup   5   1   95lbs
Deficit deadlift   50%   3   1   130
Deficit deadlift   60%   3   1   155
Deficit deadlift   70%   2   4   180

Bench press with chains   warmup   5   1   45
Bench press with chains   warmup   5   1   65
Bench press with chains   50%   3   1   80
Bench press with chains   60%   3   1   95
Bench press with chains   70%   3   1   110
Bench press with chains   75%   2   4   115

Deadlift off boxes, bar is at 5 cm below knees    60%   3   1   155
Deadlift off boxes, bar is at 5 cm below knees    70%   3   1   180
Deadlift off boxes, bar is at 5 cm below knees    80%   3   2   205
Deadlift off boxes, bar is at 5 cm below knees    85%   3   3   215 <----

http://youtu.be/vKrqmWEfRb4

Lat Muscles (pullups)      6reps    5sets   
Dips      10   5   
Goodmorning (65lb bar)      5   5   

Quote from: Spatz on February 03, 2015, 12:56:56 AM

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

I can personally recommend planks (weighted and unweighted). I feel that they have helped my squat since i started doing them. Before that i did hanging leg raises and crunches but I didn't felt that they helped that much.

Also paused front squats, conv. front squats, paused backsquat and boxsquat w. pause at box are good exercises for getting a stronger core.
But for isolation I would go with planks (or ab roll-outs). I usually try to add more weight as progress into prep. cycles.

I hope you can use it in your considerations.

I like the weighted planks idea! I have been doing the hanging leg raises, but wasn't certain that it really was benefitting my lifts.

I'll give planks a shot next time abs roll around. Thanks for your suggestions!

Quote from: Spatz on February 03, 2015, 12:56:56 AM

ALSO, not really sure what to do for abs, I keep wandering around trying different exercises but I just don't know a good one for it. Anyone have any favorites that they think really helped them with their other lifts?

Decline situps and leg raises. I alternate them everytime I have to do abs. Simple and effective.

I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!

Anytime someone says "hanging leg raises", this is what comes to mind. But I think this is not really what people mean a lot of times when they talk about this exercise. Obviously this is a little harder than the up to parallel version so I would do something else until strong enough to do these and just skip the parallel version entirely. I really like these after deadlifts. It feels like a nice decompression.

U.S. Gymnast Brandon Wynn Hanging Leg Raises

Hmm, well when I say hanging leg raises I mean hanging straight from the pullup bar, using a controlled motion to bring my feet up and toe touching the bar with straight legs, then controlling them down to stationary. No swinging. I can do about 5 of those before my toes no longer touch the bar, then I keep doing either 90degrees with my legs and body or more.

Is he doing it against the wall because it keeps his back straight? I do use a bit of my upper body and back with the toe-to-bars/hanging leg raises.

Feet up to the bar is good and that's closer to this than the common interpretation of the exercise. If you google "hanging leg raise" there aren't too many examples of people doing it up to the bar. The version above takes the back out of it and is really tough. Most other ab exercises feel like they do absolutely nothing in comparison. But I still do other ab exercises anyway because I don't always have the energy for this one.

Workout started slow, but turned out to be a decent one. Squats were just ducky.

Sheiko week 5, day 5 (Friday)
Bench press   warmup   5   1   45
Bench press   55%   5   1   85
Bench press   65%   4   1   100
Bench press   75%   3   1   115
Bench press   85%   2   4   130

Squat   warmup   5   1   45
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   102
Squat   70%   3   1   119
Squat   80%   5   4   136

Bench press   50%   4   1   80
Bench press   60%   4   1   95
Bench press   70%   8   4   110 <--- easy peasy

Chest Muscles (Dumbbell flys -15lbers)      10   5   
Abs (hanging leg raises)      10   3    <--- was planning on weighted planks but I was ready to leave.....

Then I ran into the grocery store immediately afterwards to pick up some meat for dinner and got the comment from a random lady, "Day-um girl, I love your work out!" Haha thanks? I'll take it. :)

I am leaving for the middle of nowhere with my big red dog tomorrow morning and won't be back until sunday afternoon, so if schedule allows I am going to just move my Sat workout to Sun. Should work out well if we get back in time. If not I'll do Mon, Tues, and Wed workouts.

I keep hearing bits and pieces here and there about situps not being a good idea in the weight lifting world, but I'm not solid on that so I just haven't been bothering with them. Now I am doing hanging leg raises and they do make my abdominals sore for sure.

Thanks!

Malanichev tends to disagree  :D

https://www.youtube.com/watch?v=_XruTaH6m7I

So I was gone over the weekend and was unable to do Saturday's workout. Today I was planning on doing it but the gym was fuller than anticipated and it was easier to just stick with lifts I could do in the power rack with a barbell. No one uses the racks really except for me, so I never had anyone waiting on it.

Should I do last Saturday's workout tomorrow? (Tues) and then progress like normal with Wed, Fri, and Sat? Any thoughts on this? I was told on my main forum that the Sat workouts aren't terribly important and if you're going to skip one, that would be the one to skip? Is this true? Should I just cut my losses instead of lifting on my off day tomorrow?

As it stands I am planning on lifting Sat's workout tomorrow.

---

Sheiko 4day prep, Week 6, day 1 (Monday)

Bench press   warmup   5   1   45lbs (bar)
Bench press   warmup   5   1   65
Bench press   50%   5   1   80
Bench press   60%   4   1   95
Bench press   70%   3   1   110
Bench press   80%   5   4   125

Squat   warmup   5   1   45 (bar)
Squat   warmup   5   1   65
Squat   50%   5   1   85
Squat   60%   4   1   100
Squat   70%   3   1   120
Squat   80%   5   4   135

Bench press w/chains (bands)   50%   3   1   80
Bench press w/chains (bands)   60%   3   1   95
Bench press w/chains (bands)   70%   3   1   110
Bench press w/chains (bands)   75%   2   4   115

Chest Muscles (Close pushups w/ 25lb plate on back)      10reps   5sets
Good morning (65lb barbell)      5   5   

---

Dinner was 116g carbs from Jasmine rice (I'm upping my PWO carbs closer to my body weight) heavily spritzed with Braggs liquid aminos. <3 Nom.

About an hour and a half to two hours later I had a bunless burger with the hubby with sautéed onions, bell peppers, slice of cheese, and a slice of bacon on a bed of lettuce. Stick a fork in me, I'm done.

---

Progress update, after ingesting all that rice I took a shower and glanced in the mirror. I think this is the most I've ever seen my abdominals! I think I'm the leanest I've ever been and I recently started upping my backloads by about 20 grams. (Last week and tonight)

Wild. I'll take it!

Quote from: Spatz on April 23, 2015, 03:46:31 AM

Abs (hanging leg raises)      8   4   <-- I recorded these, but after second though, you guys all know what toe-to-bars look like, my toes touched the bar for 8 reps from stationary.  ::)

Yeah but with a swing or without? Bent knees or straight? Upper back shifting back or not? So many unanswered questions... Now we'll never know. jk'n

No swing of course! Pains me you would even ask such a thing! Lol, ;) knees straight down but apparently slightly bent going up (I had though they were straight at all times but my video proved me wrong..)

---

Sheiko Day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -2   -145
Squat   -85%   -1   -3   -155

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -2   -135
Bench press   -85%   -2   -3   -145
Bench press   -80%   -2   -2   -135

Weighted Pushups (25lbs)      -6   -4   
Triceps (20lbs)      6   -4   
Goodmorning (85lbs)      -5   -4

Scale progress:
Fri - 127 (lift, large dirty backload)
Sat - 126.6 (off day, small backload ~50g)
Sun - 124.4 (lift, 120g carbs from twizzlers...)
Mon - 123.8 (lift, sweet potatoes and some low fat ice cream backload)
Teus - 122.6 (off day, no backload)

Amazing how my weight shoots back down once I start tracking my food better and sticking within my caloric ranges... (off days 1100-1600 cal, training days 1600-2100 cal)

---

Sheiko day 7 (Sunday)

Incline Shoulder press (120lbs-machine)      -3   -5   

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Delts (Arnolds w/ 15lb dumbbells)      -6   -4   
Lat Muscles (pullups)      -6   -4   
Reverse Hyperextension (15lb)      -8   -4   

Movie with the girls, twizzlers for backload.

---

Sheiko week 17, day 1 (Monday)

Squat   50%   -3   -1   -90
Squat   60%   -3   -1   -110
Squat   70%   -3   -1   -125
Squat   75%   -2   -3   -135

Bench press   50%   -3   -1   -85
Bench press   60%   -3   -1   -100
Bench press   70%   -3   -1   -120
Bench press   75%   -2   -3   -130

Chest Muscles (weighted pushups -25lbs)      -6   -4   
Hyperextension (15lbs)      -8   -3   

Backload sweet potatoes and some Edy's frozen yogurt. ~120g carbs

That scale progress is pretty dramatic. Notice any changes in performance along the way?

That scale progress is pretty dramatic. Notice any changes in performance along the way?

Nope, because I'm truly not trying to "cut." Normally I sit at 120-122lbs, so the jump up was a fluke from over eating and backloading when I shouldn't... lol. By going back to normal and keeping my protein where it should be I just dropped excess water weight. I'm pretty impressed by how much I can hold, I'm assuming it has something to do with the amount of creatine I use. (18-20g PWO.)

So no, if anything I felt stronger Sun and Mon than I had on Friday, lol.

---

Uhg, something starting to hit me on Tuesday and Wednesday I was out for the count. Strep like throat, pounding headache, stuffed nasal cavities, and weak body. There was no way I was going to the gym, especially not to test my maxes! So I pushed it off a day.

Today I'm still not 100%, but I felt strong enough to go for it. I wish it would have been a regular workout and not a max test day because I'm sure they felt much heavier than usual. However. I still got the maxes.

---

Sheiko day 4 (Thursday)

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -1   -135
Bench press   -90%   -1   -1   -155
Bench press   -95%   -1   -1   -160
Bench press   -100%   -1   -1   -170 <-- got the first rep but it dropped really fast and I wanted to slow the decent, so I rested 3 minutes and tried it again. FAILED. =\

Deadlift   50%   -3   -1   -135
Deadlift   60%   -3   -1   -160
Deadlift   70%   -2   -1   -190
Deadlift   80%   -2   -1   -215
Deadlift   90%   -1   -1   -245
Deadlift   95%   -1   -1   -255
Deadlift   100%   -1   -1   -270

Triceps      -6   -4   
Hanging leg raises      -8   -3   

---

Yuck. There’s a chance I shouldn’t have gone for my maxes today. Time to take some more medicine and crash. Rest day tomorrow, then Squat max testing on Saturday. Should I do my 4th workout on Sunday and then back to normal workout on Monday, or should I rest sunday (skipping workout#4 for the week instead of making it up on Sunday? Hmm.. I suppose I’ll just play it by feel.)

Sheiko day 6 (Saturday)

Squat   -50%   -3   -1   90
Squat   -60%   -3   -1   110
Squat   -70%   -3   -1   125
Squat   -80%   -2   -1   145
Squat   -90%   -1   -1   160
Squat   -95%   -1   -1   170
Squat   -100%   -1   -1   180

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -75%   -2   -4   -130

Weighted Pushups (25lbs)   -6   -4   
Goodmorning      -4   -4
Pullups      -6   -2
Hanging Leg Raises   -8   -2   

---

Backload 100g carbs from ....... twizzlers.

So I find it CRAZY how I can fluctuate with weight! I blame the mad amounts of creatine I'm ingesting...

Wednesday I was sick and ate some ice cream, noodles in my chicken noodle soup, and syrupy cough medicine.
Thursday  - 128lbs!
Friday - 125.5lbs
Saturday - 121.2

.... I'm so weird. Why do I even bother weighing?

I wonder how your blood pressure responds to those weight changes.

I wonder how your blood pressure responds to those weight changes.

Not sure, and I don't feel like running down to the local walmart and using their free blood pressure cuffs every-time I'm up or down in weight, lol.

---

Sheiko day 1 (Monday) – 1hr

Squat   -55%   -3   -1   -100
Squat   -65%   -3   -1   -115
Squat   -75%   -2   -2   -135
Squat   -85%   -1   -4   -155 <– used my belt with these and they felt easier than the 135 belt-less! o_o

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -3   -4   -135

Weighted pushups (25lbs)   -6   -4
Hyperextension (20lbs)   -8   -4

Backload with some pretzel rolls, (100g carbs) they were SOOOO good toasted and slathered with butter… <3 Sort of missed bread lately.

Daily Nutrition: ~1700 calories, 107g carbs, 111g fat, 98g protein
Morning weight: 122lbs

Morning weight: 121.2 (At this rate I'll slip nicely into the 124lb weight class for my meet on the 17th!)

Training: Off day, 4 mile walk.

Projected nutrition for today: 1,305 calories,    14g carbs, 90g fat, 106g protein

EDIT: Ending nutrition for this date: ~1400 calories, 21g carbs, 90g fat, 106g protein

Woke up feeling a bit fluffy from the chicken wings I ate last night... figured the scale would be up this morning. Nope.

Morning weight (weighted 3x): 119.4lbs

Sheiko day 3 (Wednesday)

Deadlift up to knees   50%   3   1   135
Deadlift up to knees   60%   3   1   160
Deadlift up to knees   70%   3   1   190
Deadlift up to knees   75%   2   3   205

Bench press   50%   3   1   85
Bench press   60%   3   1   100
Bench press   70%   3   1   120
Bench press   80%   2   2   135
Bench press   85%   1   3   145

Deadlift   50%   3   1   135
Deadlift   60%   3   1   160
Deadlift   70%   3   1   190
Deadlift   80%   2   4   215

BW Pullups      6   4   
Toe-to-bar hanging leg raises      8   3    <-- got kicked out of the gym due to tornadoes. Psh, stupid. Would have been safer to stay in the CONCRETE gym with STORM SHELTERS built in. It's on a bloody military base... ridiculous. I literally was told to go home... INTO the storm. Idiots.

Projected nutrition for today: 1700 calories, 115g carbs, 101g fat, 119g protein.

Gosh I'm getting hella nervous about this upcoming powerlifting meet..  :-\ How much do y'all think I should try to increase my lifts by? I want a total lift increase of at LEAST 20lbs. [This would set my total lift #s at 640lbs (1408kg)... and I want that.] Obviously I'm going to try and go by feel on the day of the meet, but what if I try for too much and just fail my final lift -keeping my numbers low??  :-X Currently this is what I'm looking at:

Squat (c-max:180)
1 – 160-lbs
2 – 175-lbs
3 – 185-195-lbs (depending on feel)

Bench (c-max:170)
1 – 155-lbs
2 – 165-lbs
3 – 175-185-lbs (depending on feel)

Deads (c-max:270)
1 – 250-lbs
2 – 265-lbs
3 – 275-285-lbs (depending on feel)

Also, in the flyer it looks like the weights are going to be in pounds, so I don't have to convert these to KG. (Yay for small blessings!)

Please give me any thoughts y'all may have...

---

Morning weight: 120.6lbs
Nutrition for today: 1,207 cal, 21g carbs, 76g fat, 107g protein

Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.

Are those your maxes from your last skills test day, or are they your maxes from before you started the latest cycle?

If the maxes are from your skills test then those numbers look pretty sensible. I would keep them as is.

I would also not try to be overly ambitious on the last lift, it's your first comp after all, and alot can change when u have a ref yelling at you and a crowd staring at you.

They are maxes from March 23rd & 25th (Sheiko test days - week 12)

Thank you doopont! I very much appreciate your input!

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Sheiko day 5 (Friday)

Squat   -50%   -3   -1   -90
Squat   -60%   -3   -1   -110
Squat   -70%   -3   -1   -125
Squat   -80%   -2   -4   -145

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -3   -1   -120
Bench press   -80%   -2   -5   -135

Arnold Press (delts) (20lbs) -6   -4
Overhead Tricep Extension (20lbs)   -6   -4
Goodmorning (85lbs)   -4   -4

Nutrition for Friday: 1,667 cal, 112g carbs, 107g fat, 98g protein
Weight for Friday: 120.4lbs

---

Sheiko day 7 (Sunday)

Incline Shoulder Press (110lb -machine)   -3   -5

Deadlift off boxes, bar is 5cm below knees   -55%   -3   -1   -150
Deadlift off boxes, bar is 5cm below knees   -65%   -3   -1   -175
Deadlift off boxes, bar is 5cm below knees   -75%   -3   -1   -205
Deadlift off boxes, bar is 5cm below knees   -85%   -2   -3   -230

Lat Muscles (Pullups)   -6   -4 <—– These felt BEASTLY. Just cranking them out with ~1 min between sets, felt very strong.
Reverse Hyperextension (20lb)   -8   -4

Easy breezy 40 min workout today.

Sunday Nutrition: 1,804 calories, 121g carbs (8g fiber), 117g fat, 101g protein
Sunday morning weight: 120.8

Weight for Monday: 120.4lbs
Nutrition for Monday: 1,670 calories, 122g carbs, 81g fat, 109g protein.

Sheiko day 1 (Monday) – 35 min

Bench press   -50%   -3   -1   -85
Bench press   -60%   -3   -1   -100
Bench press   -70%   -2   -2   -120
Bench press   -75%   -1   -3   -130

Deadlift   -50%   -3   -1   -135
Deadlift   -60%   -3   -1   -160
Deadlift   -70%   -2   -3   -190

Toe-To-Bar (abs)   -8   -3

---

EDIT: I didn't want to make a new post for my off day today.

Tuesday weight: 118.2-lbs this morning. [Do you think I can get down under 114lbs in the next 4 days and make a lower weight class for the meet? (Kidding.)]

Off day.
Projected nutrition for Tuesday: 1,131 calories, 10g net carbs, 77g fat, 94g protein.

 (470 calories for wiggle room, so I may eat more tonight.)

Alright guys! Here are the results from training!

Beginning Sheiko 20 week prep on 1/5/15 my gym maxes were as follows:
Squat - 170lbs
Bench - 150lbs
Deadlift - 255lbs

My 12 week testing maxes were:
Squat - 180lbs
Bench - 170lbs
Deadlift - 270lbs

My competition results as of 5/17/15:
Squat - 185lbs
Bench - 165lbs (should have been able to get 175... I made a mistake on the 3rd attempt.)
Deadlift: 280lbs

Competition Videos:
Squats  - Squats felt GREAT. I did feel like I could have gone for 2-5lbs more on them.

www.youtu.be/b1jThX4uAc4

Bench - Bench felt good as well, however I jumped the gun on the bench and didn't wait for the first command to start the benching, then realized it when I was almost halfway down, lost my focus as I cursed myself out, then couldn't make it up. I do feel I could have definitely gotten 175 if I would have focused on the lift and waited for the commands. No biggy though. I still benched way more than any other lady there that day on every weight class. :D

www.youtu.be/YPgjsmu677o

Deadlifts - Deadlifts felt smooth and beastly. I REALLY should have gone for at LEAST 285 on my last lift, and "maybe" 290lbs, but man, I was timid especially since I didn't make my 3rd bench attempt earlier. So I wimped out and just went with 280.

www.youtu.be/dajyeKr9NhY

Overall a WONDERFUL first meet, this was a great experience and next time I prep for a powerlifting meet I turn back to Sheiko to help me with it. For now I'm moving over to Carb Nite for maintenance nutrition and Bret Contreras's book/program Strong Curves to work on my female figure ;) I don't see me ever stopping lifting, but I don't won't have time these next few years to prep for any sort of meet and I'm looking forward to reducing my workouts to 2-3x weekly.

Thanks everyone who helped me with my questions about the program! I am 100% satisfied that I prepped with Sheiko's template.

If they needed a review I would give them an A+ and 5 out of 5 stars.

Oh yeah, I also got a 1st place trophy for my weight class (123lbs, weighed in at 119lbs) and a plaque for best bench out of all the competing women lifters. ALSO I made AAU state records for my weight class with my lifts.

Yeah buddy. :D

https://scontent-iad.xx.fbcdn.net/hphotos-xta1/v/t1.0-9/s720x720/11209480_10153364228505701_6675206947745546011_n.jpg?oh=66af41ebdbf796c57b16fad8c926733f&oe=55D2D69A

Right to left: Erin (support), Trevor (lifter), Eric (lifter), Annye (support), Tex (lifter), Bo (lifter), and me (lifter).
^ Most (maybe all?) of us were prepping with Sheiko.