Drews Powerlifting Journey

Hello everyone,

I am very new to Powerlifting. However, over the past few months something has drawn me to it.
Out of all the research I have done, the Sheiko style seems to have everything I want from a program.
I am excited to get started.

Little about myself...
I am from Canada
6'3'' (190.5cm)
212lb. (96.36kg)

I have all ways been a active person, lots of sports throughout school and my employment is very labor intense.  I became interested in fitness and nutrition early as a teen.
Recently I have been focusing on fixing any muscle imbalances I had, and working on my compound exercise technique.
I was never one to do bench press growing up, usually I just did body weight exercises. Squats Is pretty much the same, other then some goblet squats/Front Squat. Funny thing is the first time I ever attempted a Dead lift was September 2014. I think I pulled 275lb or something like that.

I am hoping this program/App, and community will help me improve all my lifts.
A 1000lb. Total is my current goal.

My Current 1 RM
Squat 260lb. (118kg)
Bench 220lb. (100kg)
Dead lift 380lb. (172kg)

860 (390.90kg) Total
-----------------------------------------------

Monday July 27 Sheiko Day 1

Squat
Mass         Reps
125lb.       5
145lb.       5
170lb.       4
170lb.       4
170lb.       4
170lb.       4
Bench Press
Mass         Reps
110lb.    5
135lb.    4
155lb.     3
165lb.    3
165lb.      3
165lb.       3
165lb.    3
Cable Flies
Mass     Reps
40lb.     8
40lb.            8
40lb.            8
40lb.            8
Goodmornings (Standing)
Mass     Reps
80lb.            5
80lb.            5
80lb.            5
80lb.            5
Overhead Press (Standing)
Mass         Reps
100lb.        8
100lb.        8
100lb.        8
100lb.        8
     
BW: 212.0 lb.
Date: 2015-07-27

NOTE: After reading through the forums I found it was suggested that a Beginner not go over 700 Lifts. Based on that I will be adding to the current program of 570 lifts 128 Overhead press lifts.
I will be adding a 4 Set 8 Rep 70% 1RM every Monday.
Reason? I honestly enjoy it.. lol. However, I also find it keeps my shoulders healthy.

Welcome! The 3 day program is fun, I'm sure you'll enjoy it.

I love overhead pressing as well, I wish I could do more of it. Unfortunately, every time I try to work them in I end up tweaking something in my levator scapula.

@Dahmkooler. Overhead pressing has really helped my upper body strength. I happened to cross a Youtube video with Mark Rippetoe a month or so ago explaining the Overhead Press technique. The minor ques he mentions has helped my form greatly.

Wednesday July 29 Sheiko day 2

Deadlift (Up to Knees)
Mass    Reps
160lb.   3
190lb.   3
220lb.   3
235lb.   2
235lb.   2
235lb.   2
235lb.   2
Incline Bench Press
Mass    Reps
85lb.          3
85lb.    3
85lb.          3
85lb.         3
85lb.         3
Seated Rows
Mass    Reps
65lb.          8
65lb.          8
65lb.         8
65lb.         8
65lb.         8
Deadlift (Below Knees Off Blocks)
Mass    Reps
175lb.   3
205lb.   3
235lb.   3
270lb.   2
270lb.   2
270lb.   2
Abs ( Ab Cable Crunches on a Bosu Ball)
Mass    Reps
30lb.          10
30lb.          10
30lb.         10 
Rear Delt Row ( Rope attachment, pull to clavicle )
Mass        Reps
75Lb.       8
75Lb.       8
75Lb.       8
75Lb.       8
Dips              Reps
Mass
Body weight.  6
Body weight.  6
Body weight . 6
Body weight.  6

BW    212.0 lb.
Date    2015-07-29

Note: The Deadlift session was great. I really enjoyed the Volume. However, the weights the APP selected for Incline Bench and Seated Rows I felt was way to low.  After experiencing this I have decided to review the percentages the APP suggests and enter the weight manually based on my 1RM for those exercises.
I read in one post by Boris that it was recommended to do the exercises for 8 reps and still be able to preform 3-4 reps. I will take this advice and Setup for a 12RM.
Since it only felt like I did Deadlift and Ab work I added a few sets of body weight dips and rear delt work.

Friday July 31 Sheiko day 3

Squat
Mass     Reps
125lb.   5
145lb.    4
170lb.    3
185lb.    3
185lb.    3
185lb.    3
185lb.    3
Bench Press
Mass    Reps
110lb.      5
135lb.      4
155lb.      3
180lb.      2
180lb.      2
180lb.      2
180lb.      2
Cable Flies
Mass     Reps
40lb.        8
40lb.     8
40lb.        8
40lb.        8
Cable Overhead Extension
Mass    Reps
50lb.          6
50lb.      6
50lb.          6
50lb.         6
Bent-Over Rows
Mass        Reps
135lb.      8
135lb.      8
135lb.      8
135lb.      8
Good-mornings (Seated)
Mass    Reps
80lb.   5
80lb.   5
80lb.   5
80lb.   5
80lb.   5
Abs ( Hanging Leg Raise)
Mass             Reps
Body weight   10
Body weight   10
Body weight   10

BW    212.0 lb.
Date    2015-07-31

Note: Great workout. Added Bent-over rows and light ab work.

Moday August 3 Sheiko day 4

Squat
Mass     Reps
125lb.    5
145lb.    4
170lb.    3
195lb.    2
195lb.    2
195lb.    2
195lb.    2
Bench Press
Mass     Reps
110lb.    5
135lb.    4
155lb.    3
180lb.    3
180lb.    3
180lb.    3
180lb.    3
180lb.    3
Pulldowns
Mass     Reps
110lb.    8
110lb.    8
110lb.    8
110lb.    8
Overhead Press
Mass        Reps
100lb.      6
100lb.      6
100lb.      6
100lb.      6
Rear Delt Row ( Rope Attachment pull to Clavicle)
Mass       Reps
75lb.       8
75lb.       8
75lb.       8
75lb.       8
Dips
Mass    Reps
25lb.           6
25lb.           6
25lb.      6
25lb.    6
Hyperextensions
Mass    Reps
25lb.           8
25lb.     8
25lb.    8
25lb.    8
BW    212.0 lb.
Date    2015-08-03

Note: I loved every minute of this workout today. I added Over-head Press and Rear delt rows.

Wednesday August 5th Sheiko day 5

Deadlift (Up to Knees)
Mass     Reps
160lb.    3
190lb.       3
220lb.       3
My App had a error tonight, it set my 4th set to 270lb. for two reps. After finishing it the remaining working sets went down to 235lb. I reset the app and it seemed fine for the remainder of the workout. The added set made 235 seem very light.
235lb.       2
235lb.       2
235lb.       2
235lb.       2
Bench Press
Mas          Reps
110lb.    6
135lb.   6
145lb.      6
145lb.      6
145lb.      6
145lb.   6
Flat Cable Flies on a Exercise Ball (20lb. per arm)
Mass    Reps
40lb.           8
40lb.           8
40lb.           8
40lb.           8
Deadlift (Above Knees Off Blocks)
Mass    Reps
175lb.      4
205lb.   4
235lb.    4
235lb.    4
235lb.      4
235lb.    4
Cable Bent-over Rear Delt Row ( 15lb. per Arm)
Mass        Reps
30lb.        6
30lb.        6
30lb.        6
30lb.        6
Cable Lateral Side Raise (Slight Bend at hip to avoid shoulder impingement) (15lb. per Arm)
Mass    Reps
30lb.           6
30lb.           6
30lb.           6
30lb.           6
Abs (Cable crunches on a BOSU ball)
Mass       Reps
30lb.        10
30lb.         10
30lb.         10
BW    212.5 lb.
Date    2015-08-05

NOTE:  Other then the small APP hiccup overall it was a great workout. I added Rear Delt and Ab work to this workout.

Sheiko day 6
Squat
Mass    Reps
125lb.   5
145lb.   5
170lb.   4
170lb.   4
170lb.   4
170lb.   4
Medium Grip Bench Press
Mass    Reps
110lb.   3
135lb.   3
155lb.   3
155lb.   3
155lb.   3
155lb.   3
Seated Rows
Mass    Reps
130lb.   8
130lb.   8
130lb.   8
130lb.   8
French Press
Mass    Reps
45lb.   8
45lb.   8
45lb.   8
45lb.   8
Hyperextensions
Mass    Reps
25lb.   8
25lb.   8
25lb.   8
25lb.   8
BW    212.5 lb.
Date    2015-08-07

Sheiko day 7

Squat
Mass    Reps
125lb.   5
145lb.   4
170lb.   3
185lb.   3
185lb.   3
185lb.   3
185lb.   3
Bench Press
Mass    Reps
110lb.   5
135lb.   4
155lb.   3
180lb.   2
180lb.   2
180lb.   2
180lb.   2
180lb.   2
Cable Flies
Mass    Reps
40lb.   8
40lb.   8
40lb.   8
40lb.   8
DB Bench Press
Mass    Reps
120lb.   6
120lb.   6
120lb.   6
120lb.   6
Goodmornings (Seated)
Mass    Reps
85lb.   5
85lb.   5
85lb.   5
85lb.   5
85lb.   5
BW    212.5 lb.
Date    2015-08-10

Sheiko day 8

Deficit Deadlift
Mass    Reps
160lb.   3
190lb.   3
205lb.   2
205lb.   2
205lb.   2
205lb.   2
Bench Press
Mass    Reps
110lb.   5
135lb.   4
155lb.   3
180lb.   3
180lb.   3
190lb.   2
190lb.   2
190lb.   2
Seated Rows
Mass    Reps
140lb.   6
140lb.   6
140lb.   6
140lb.   6
Deadlift (Below Knees Off Blocks)
Mass    Reps
190lb.   3
220lb.   3
250lb.   3
250lb.   3
285lb.   2
285lb.   2
285lb.   2
Abs
Mass    Reps
0lb.   10
0lb.   10
0lb.   10
BW    214.0 lb.
Date    2015-08-12

Sheiko day 9

Squat
Mass    Reps
125lb.   5
145lb.   4
170lb.   3
195lb.   2
195lb.   2
195lb.   2
195lb.   2
Decline Bench Press
Mass    Reps
110lb.   4
135lb.   4
155lb.   4
155lb.   4
155lb.   4
155lb.   4
Cable Flies
Mass    Reps
50lb.   8
50lb.   8
50lb.   8
50lb.   8
Lying French Press
Mass    Reps
45lb.   8
45lb.   8
45lb.   8
45lb.   8
BW    214.0 lb.
Date    2015-08-14

Sheiko day 10

Squat
Mass    Reps
125lb.   5
145lb.   4
170lb.   3
195lb.   2
195lb.   2
210lb.   2
210lb.   2
210lb.   2
Bench Press
Mass    Reps
110lb.   5
135lb.   4
155lb.   3
180lb.   3
180lb.   3
180lb.   3
180lb.   3
180lb.   3
Pulldowns
Mass    Reps
120lb.   8
120lb.   8
120lb.   8
120lb.   8
Cable Curls
Mass    Reps
60lb.   6
60lb.   6
60lb.   6
60lb.   6
Hyperextensions
Mass    Reps
25lb.   8
25lb.   8
25lb.   8
25lb.   8
BW    215.0 lb.
Date    2015-08-17

Sheiko day 11

Bench Press
Mass    Reps
110lb.   5
135lb.   4
155lb.   3
180lb.   3
190lb.   2
190lb.   2
190lb.   2
190lb.   2
Deadlift (Pause Below & Above...
Mass    Reps
160lb.   2
190lb.   2
220lb.   2
220lb.   2
235lb.   1
235lb.   1
235lb.   1
Cable Flies
Mass    Reps
50lb.   8
50lb.   8
50lb.   8
50lb.   8
Cable Lateral Side Raise
Mass    Reps
30lb.   6
30lb.   6
30lb.   6
30lb.   6
Abs
Mass    Reps
0lb.   10
0lb.   10
0lb.   10
BW    215.0 lb.
Date    2015-08-19

Sheiko day 12

Squat
Mass    Reps
135lb.   5
160lb.   4
185lb.   3
185lb.   3
185lb.   3
185lb.   3
Bench Press
Mass    Reps
110lb.   4
135lb.   4
155lb.   4
155lb.   4
155lb.   4
155lb.   4
Lying French Press
Mass    Reps
45lb.   8
45lb.   8
45lb.   8
45lb.   8
Goodmornings (Standing)
Mass    Reps
85lb.   5
85lb.   5
85lb.   5
85lb.   5
BW    215.0 lb.
Date    2015-08-21

Sheiko day 13

Squat
Mass    Reps
125lb.   5
145lb.   5
170lb.   4
170lb.   4
170lb.   4
170lb.   4
Bench Press
Mass    Reps
110lb.   5
135lb.   4
155lb.   3
165lb.   3
165lb.   3
165lb.   3
165lb.   3
Cable Flies
Mass    Reps
50lb.   8
50lb.   8
50lb.   8
50lb.   8
Goodmornings (Standing)
Mass    Reps
90lb.   5
90lb.   5
90lb.   5
90lb.   5
BW    215.0 lb.
Date    2015-08-25

It's been awhile since I last posted I have been crazy busy. However, I never skipped a workout.
I must say after  4 weeks of using the app I love it. I am excited for every workout.
A strange thing I have experienced while fallowing this program is how much more lean, vascular, and hard my muscles have become and still stay 12% bodyfat. Before this I use to workout 4 days a week 8-10 hours and now its only 3 days for 6hours. In the beginning I thought the workouts would be pretty intense so I increased my calories from 3400 to 3600. I still started to see weight loss after that so I have had too increase my calorie intake even further from 3600-4000+ a day to gain less then a half pound a week.
Week 5 day 2 tomorrow and I can't wait.

Deadlift (Up to Knees)
Mass    Reps
160lb.   3
190lb.   3
220lb.   3
235lb.   2
235lb.   2
235lb.   2
235lb.   2
Incline Dumbbell Bench Press
Mass    Reps
100lb.   3
100lb.   3
100lb.   3
100lb.   3
100lb.   3
Bent-Over Rows
Mass    Reps
130lb.   8
130lb.   8
130lb.   8
130lb.   8
130lb.   8
Deadlift (Below Knees Off Blo...
Mass    Reps
175lb.   3
205lb.   3
235lb.   3
270lb.   2
270lb.   2
270lb.   2
Lat Pull Down
Mass    Reps
120lb.   8
120lb.   8
120lb.   8
120lb.   8
Rear Delt Row ( Pull to Clavicle)
Mass    Reps
85lb.   8
85lb.   8
85lb.   8
85lb.   8
Abs (Hanging Leg Raise)
Mass    Reps
0lb.   10
0lb.   10
0lb.   10
BW    215.0 lb.
Date    2015-08-27