sheikojess-blog

[sheikojess-blog]

Block 1 Week 1 Day 3

Long workout again, ~2 hours. I love it though. Supposed to be bench-squat-bench but I did squat-benchx2 because the gym was busy. Also added in some shoulder accessory work as I feel that's a weakness of mine. Squat w/ pause at half squat position on way down: Jesus these were harder than I expected lol. Got it done clean though; top set 160x3x4. Bench: top set 98x3x4. Felt so smooth and powerful today. I'm really starting to love bench more and more. Board bench: I don't have a board yet (it just shipped today) so I stuck my phone out of my sports bra and hit that instead lol. Top set 110x2x3. Did 4 sets on the last one because I was extremely frustrated from having a trainer tell me my bench form "looks painful." 😑😑😑😑😑 Chest Accessories: cable fly 4x8 10lbs Hyper extension: 4x8 35lbs/bands Shoulders: 3 sets lateral and front raises, 7.5lbs

#sheiko #powerlifting #bench #squat

[sheikojess-blog]

Block 1 Week 1 Day 2

Deadlift to knees w/ 2sec pause: these felt weird but were good! Definitely felt the burn in my core at the pause. Top set 192x2x4. Bench: my chest is sore from yesterday lol I haven't done chest assistance in weeks. Top set 91x3/5/7/4/6/8. Paused everything except the last set. Deadlift with pause 5-7cm above knee: easy! 206x2x4. My hands are destroyed. I had been deadlifting at a powerlifting gym prior to this week so my hands are NOT used to the shitty commercial gym bar. Lat muscles: 4x6. Lat pulldown: 100lbs, 105lbs, 110lbsx2 Good morning: 5x5. 50lbs. First time doing these so wanted to take it light and easy. Wanted to use the 60lb bar but there's no guarantee I could push it off my back without a rack lol. Will have to substitute in future if no rack is available. Feeling good! This was a long workout (~2 hours) and I was tired but the weights moved smoothly. Walked home after and that was tiring lol. Taking tomorrow off to stuff my face and walk around the mall with my family. Excited for Monday!

#powerlifting #sheiko

[sheikojess-blog]

Friday 8/7/15 - W1D1

I'm following the Sheiko 4 day program for advanced lifters. I'm hoping to improve on my 1RMs of 225S/130B/275D at a body weight of 148lbs. Front Squats were fairly easy. I popped on my belt for the working sets (3x4x112lbs). The hardest thing about these was keeping my elbows up. Terrible mobility, but I'm working on it. Rather than fuck around with the power rack I went straight into back squats. Used a belt again for 4x2x169lbs. Looked smooth but felt grindy. Definitely went way too deep on these lol. I have terrible measurement of depth without wraps. Bench was so super speedy it was awesome. 4x2x98lbs. Barely took a minute rest between sets. I've decided to bench with my head following the bar - if that makes sense? It helps me keep the bar more even as my arms are uneven because of my right scapula being detached (lol?). For assistance work I did 4x8x15lbs cable flyes and 30lb incline DB Press for Chest and 3x10 hanging leg raises and 45lb cable crunches for abs. I'm super excited to be following this program. I'm pretty sure my noob gains have run out at this point, and I'm looking forward to adding some poundage to my total. If everything goes well I hope to compete in my first meet in November. I even ordered a board for benching and some mini bands in place of chains (commercial gym goer hehe).

#powerlifting #sheiko #squat #bench #frontsquat #powerlifter #liftblr #lifting