Thursday - back to westside training. More or less exactly 'westside' but with a RE day instead of the DE day for the bench. Probally not much back squats for the next few weeks. One I can back squat with less pain, I am going to focus on them. The american 242 raw squat record is only like 600lbs, If I actually do some squats in my training for the next meet, I feel I get at least close to it.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
And you thought you were going to bomb your first meet.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I'm going to start making jokes about how your calves are so big I could hide behind one.
haha
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
It's working for you though. Damn things are like tree trunks.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
My training is going to be very basic here for a bit I think, not that there is anything wrong with that at all. Looking forward to it for sure. I am going to add a huge amount of weight to my squat.
Honestly dude, I can't wait to see where your numbers go in the months to come. There's no doubt in my mind that we're going to see some impressive things from you (again, lol).
Good luck bro.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I figure if I can fix my arm which I will get an appointment for, then I will actually be able to do some squats, keep in mind I have done like 3 heavy sets of back squats in the past 5-6 months
The WR raw squat for 242 is only 630lbs (thats open too, not jr). The american record was broken this weekend at 610. Once I start squatting weekly again, I dont think these are really, all that distant lifts? Yeah, still 100lbs to go.. but the first 50 will be easy i think.
I dont know if I want to stay at 242 or goto 220. I'm not sure i'm all that much stronger at 242, yet.. But once I get used to the leverage I think ill be a fair amount stronger. I dont want to mess around with cutting weights and stuff for a while.
I think that holds more for more advanced lifters then me. I am not going for big PRs right now, just some nice PR's on accessory work I would be happy with. All benching now is going to be close grip, all squats beltless etc.
My girlfriend put a really dumb idea in my head today and I think in 4-6 weeks if I am injury free, you may see smolov
I want my raw squat over 600lbs asap. If I can squat lowbar pain free, ill do it. Until then, either westside or skinny westside.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
One of the harder programs out there I would say, its an old russian squat program that most people dont make it through.
Squatting real heavy 4x per week for a month. But everyone I have talked to about it (included the all time 198lbs sqaut WR holder) has told me that if I make it, ill see huge gains Ill make it. It just might suck.
here is a great link explaining it. I want to try it because if you look at my training, overall my squat is probally my best lift, and I hardly train the thing, if I actually put my mind to it, who knows what could happen.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
in all seriousness, what you're doing is working. don't change it. You might want to contact Al Caslow, and talk to him about what he does. He does a modified Sheiko program, that works well for him. You might think about something like that maybe.
Quote:
Many of you have asked about my training template and Sheiko routines. I’ll begin by stating that my routines are derived from Sheiko but not only Sheiko. There are multiple influences on my training. There are bits and pieces from the major players in our sport. My main bench day resembles and is chiefly influenced by Metal Militia training. I also use a speed bench and speed squat variation based upon Westside templates.
Now you may be wondering “so why the big Sheiko promotion?” Well, my entire template actually revolves around various CMS/MS templates and readings from Sheiko himself. The scheduling of exercises, the sets and reps and for the most part the percentages are typically derived from his CMS/MS templates. Recognize that I said “for the most part.”
Keep in mind that CMS/MS stands for Candidates to Master of Sport/Master of Sport.
This is probably the 2nd highest tier on Sheiko’s skills ratings. I purposely pick this tier and will continue to do so for some time to come, though I have the strength to advance to his highest tier MSIC (Master Of Sport For International Class) I need to stay level headed and continue to recognize the fact that I only have a year and half of powerlifting training. I don’t even have two years under my belt, so experience wise I need to slow things down.
The crucial part to my training is the SCHEDULING of the Sheiko template.
Certain exercises and certain movements present themselves in their respective order and that serves a purpose, mainly to allow the athlete to perform the exercise at the highest potential instead of tired from repeated work in the same movement. So, to breakdown the order and scheduling I’ll begin first with the typical weekly
Sheiko set up:
Day 1
Bench – Repetition Sequence – typically working up to 5-7 working sets of 3-2 between 80-90%
Squat – same as above
Bench – Secondary movement – this movement serves the overload purpose usually working up to 4-5 sets of 3-4 reps between 70-75%
Day 2
Deadlift Movement – Either preparatory sets and reps in the 70-75% for 4 sets of 2-4 reps or Repetition Sequence
Bench Press – Pyramid “marathon” – this is brutal without the GPP, can be up to 30 sets of 90 reps total at times working from 50-85%
Deadlift Movement – Same as #1, just depends on order of percentages for that working day
*the order of preparatory work and sequence work varies from week to week, when the prep work begins the day this forces you to work your Sequence volume work in a tired state, creating a higher work capacity and forcing the CNS to compensate or be recruited further, hopefully.
Day 3
Squat – Repetition Sequence
Bench Press – Repetition sequence
Squat – Secondary movement
Day 4
Deadlift – preparatory work
Bench Accessory work – i.e. overhead press, incline press, floor press, dips or weighted pushups
Deadlift – typically off blocks or standing on blocks
That’s the typical breakdown of a CMS/MS template.
Now here comes all the bells and whistles that I have added/subtracted/switched to the routine. As time has passed I have learned to add or subtract things as I go instead of simply continuing on with the laid out template. But lately my main outline and what I will follow leading up to the “Power Station Pro Meet” will look similar to this:
On Sunday which is Day 1, I perform a typical metal militia style day, work up to a heavy 3 reps raw (I never fail here always something I can do and feels good for the day), I then move on to a board. In preparation for the meet I will use a shirt on weeks 1 and weeks 3 and max out week 5 then repeat again. Weeks 2 and weeks 4 will be done raw and only with wrist wraps. I then proceed to perform box squats with band tension preferably and sometimes toss in a set or two of chains. In the offseason I do work more for speed but in preparation for the meet I am very influenced by what Sheiko believes which is two days worth of hard repeated efforts in a skill movement in the ranges of 80%-90%. So, I will keep my weights in that range. I think Louie is really on to something with the box so I have added it in to this cycle. The following exercise is for top end bench strength work which obviously is needed if wearing a shirt or raw for that matter. I use Sheiko’s recommendations for sets, reps and percentages here but I base the max of the actual board max used for that day.
On Tuesday, Day 2, it is all sheiko nothing is changed from the template. Very basic but brutal and a long day. Typically performing 5 sets of 3 reps with 80% on deadlift followed by a long session of Fat Bar benching for multiple sets and reps. This is usually followed by a secondary movement in the deadlift, I use this movement instead of just off the floor again I use it to work on my weakness, which is off the floor so I use a platform or simply perform speed pulls by lowering Sheiko’s prescribed percentages by 10-15% all else stays the same.
On Thursday, Day 3, I perform squats 9 weeks out I wear full gear. This is done at 80% and above with straps up but very loose. If you use gear, you have to train in it. You won’t get better at something by not doing it. This day is very similar to day 2 but it typically will rise up to 90%. Squats are followed in this upcoming 9 week cycle with speed bench via Westside, and directly from Louie himself. I’m going to be using 35-45% of bar weight and either doubled mini bands or 2 sets of chains (80lbs). This is then followed by raw squats which are always either deep Olympic squats or pause squats. This really helps my bottom end or “out of the hole” strength.
Friday, Day 4, is the worst day of all. Performing two days of Sheikoesque training back to back is not fun. The volume almost always leaves you a bit drained the next day. So following up squats with rack deads and speed pulls, or platform pulls with bench accessory makes for one brutal day. When finished though, you feel like Rocky after beating the Russian just without the tears for Adrianne. I usually begin with platform pulls or speed pulls to again, help my weakness of bottom end strength. Sheiko likes deadlift to the knees, but I have found this exercise to be old and outdated and simply just not as effective as the first two mentioned. After that, I perform two accessory movements for the bench either incline press with dips or overhead press with dips or floor press alone for a larger load in volume. This is then followed by the rack dead. I perform these conventional for the most part except the final few weeks of rack deads before the meet, I then stick with my competition sumo stance.
Any questions? LOL
I am sure your wondering at this point why I have changed the original Sheiko Template.
Easy, to make it work better for MY needs. After performing two 9 week cycles of Sheiko I noticed something’s improved and others fell behind. Slowly as I went forward I would make small changes from various readings in hopes to fix those lagging strengths.
I’m sure if Sheiko himself was coaching me, as we moved forward he would know exactly in his own ways how to maneuver the routines to help improve my lagging areas. Unfortunately I don’t have Mr. Sheiko at my side, but I do have the internet and I do make time to read and take the risk to add and try new things.
I hope this answers a lot of questions. Again, I do apologize if I have not answered your question lately and/or have asked you to use a different source for help. I am not doing this because I don’t want to help, on the contrary, I actually think you can and might be able to attain better help with supplied source. Please understand though, that if you do have questions directly for me, do not hesitate to ask and I will get to them. Lately, I have had up to 20 different emails a day concerning this. It’s not an issue, but they build up and they take time so please be patient but you will have an answer from me.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Thanks for posting that alco, ive looked into those sheiko routines before, they look hard as hell. I like what hes done with that. No doubt one day I will try something like that.
Well thats the thing, I havn't been doing really anything at all in terms of squatting lately. Im sure if I just get more time underneath the bar it will go up big. I'm built to squat and bench.. not so much deadlift.. But I work the hardest on that lift :p
Smolov is very tempting, I mean, 4 weeks? really, what do I got to loose.. if I added 20lbs onto my squat it would be well worth it.. odds are i'll add much more I think. Volume training has worked for me in the past, im sure it can again. I would just do smolov with 1x per week light benching, and 1x per week light rowing. Probally eat 10lbs of food each day as well.. hah.
Overtraining in 4 weeks? May be possible I guess, its not like im going to wake up one day and have lost all my strength, its a gradual thing anyway and I can judge it as I go. Ill up my sleep to 11-12 hours per night and up my cals (dammit not again lol).
Injury.. true. Today I started up with a sports doc who is supposed to be real good. Does ART such too. If I can heal my elbow im going to be real happy. Hes confident he can do it too. My whole right arm sucks, Ive broken it twice and dislocated my elbow badly once.
Im not too worried about the volume, if you looked how I trainined 6-7 months ago it was real high volume, less frequency, but still high volume. How ive been training my back lately (8x per week.. 4x days week.. 2 excersices each time.. ) has done wonders for it
Its going to be something to consider. Westside is a great program, slow and steady gains, hard, but not 100% brutal. But sometimes, I want something that leaves me puking in the back of the gym multiple times per week. Maybe im a little crazy.
hah.
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