Sheiko strikes again

[ickyrica]

I have a decent week ahead of me with 90% lifts. I feel like an ox right now and figure this week shouldn't be crazy. We will see.

Looking ahead a bit to week 16 brings up some questions. I'm thinking of finding my max weight a few weeks back and wonder if I spent more energy needed working my way up? I feel like I could have gone higher if my approach was a little bit more educated. This leads me to week 16.

The Shieko plan just stats it as competition/test maxes. What is an appropriate approach to getting a max? I'm thinking it would be something like week 2 of the competition cycle?

I know this is a way out and I am still reading about general ed stuff like grip techniques, positioning, etc. I will get into max weight procedures at some point soon, was wondering what you folks do?

 

[Perrin Aybara]

Week sixteen? Isn't the the test maxes on week ten?

Regardless, are you asking how to know how much weight to use or how to work up to that weight?

As for how much to use you've just got to go by how recent sets have felt. A few weeks before the maxes it has you doing some singles at 100% of the max you entered. This'll be a big part of your choice. Depending on how easy or hard this feels.

For working up to your max you'll be doing a mock powerlifting meet. This means three attempts on each lift with plenty of time in between. For an opener it's pretty widely accepted to use a weight you can hit for a triple any day. For your second attempt it'll be something you can hit for a double any day. Then you'll base your third attempt on how the second felt. This'll be your PR attempt.

To warm up you'll do plenty of dynamic stretches and normal warm-up sets with the bar and 135 and maybe 225 and then I'd just do singles up to around 90% of your opener.

So it'll look something like this. Hypothetical situation here. You do your singles at 100% a few weeks before the mock meet. Let's say the 410 squat was kind of easy. Maybe you had thirty more pounds. The 365 bench felt like maybe fifteen more and the 445 deadlift felt like you could have done reps.

For your opener on squat you'd probably want like 405-410 since you could do that for a triple now. Second attempt maybe 425-430. Say this was kind of hard, so you've got maybe ten more pounds in you. You go four 435-440 on your third.

For bench you'd open with maybe 355 since this is about what you'd triple with a estimated 380 bench. Your second you'd go around 370 as this is a hypothetical double weight. It feels decent, so you try for 380 on your next.

For deadlift say you feel like you've got 500. You'd open with 470, then 485 and try 500 on your third.

All hypothetical weights here and I'm assuming a lot. On most other meet prep programs in the weeks leading up to the meet you'd be doing an all-out triple and all-out double in the weeks leading up to the meet. You kind of know exactly where you are and you don't really have that on Sheiko, which could make it a little harder for someone that doesn't know what to expect or how to plan for doing a meet.

 

[ickyrica]

10 weeks lol. Must have fat fingered the keyboard I guess.

I was wondering about working up to a max. I definitely spent more energy than I should have. Oh well, Sheiko power gains will look better lol.

Thanks for the time @Perrin Aybara

I hate reading all the Kiwi crap about just being a bunch of guys w no life, this isn't a community etc. It's people like you helping out with good advice, taking the time to instruct that make Meso a community. Thx so much!

 

[Perrin Aybara]

The community is what I come here for, it's unfortunate for those that feel like it's not what this place is. Guys have went out of their way to help me out and I do the same when I can. It's no problem at all.

 

[ickyrica]

I have no clue what has gotten into me this afternoon. I went from zero to ten on the asshole scale for some reason. I'm disappointed in myself tbh. No excuses.

I went over the recommended weight because of my agro. Stupid move maybe. I feel like a beast right now though. I had tons of power left to give on squat although my last rep was suspect.

Bench was perfect. Upper body power is starting to come around. My form is getting better with weight as well. I have almost no pressure in my shoulders after chest is finished. I kept reading folks say that keeping the bar around your nipples helps with that; and so it does.

I have been eating more carbs since I started Shieko. I have a little extra padding but nothing crazy. Back up to 250# again

 

[ickyrica]

Gratuitous day off bump

 

[ickyrica]

I had one hell of a day. Details tomorrow

 

[jaymaximus]

Double DL day, brutal. My first one had me exhausted chugging Gatorade.

 

[Perrin Aybara]

There's one coming up that has you doing block pulls at like 90% after fairly heavy regular deadlift, to me that was the hardest Sheiko workout.

 

[ickyrica]

There's one coming up that has you doing block pulls at like 90% after fairly heavy regular deadlift, to me that was the hardest Sheiko workout.

I see that one coming up. Sort of afraid lol.

I got buried on a jobsite yesterday. My diet was trash. Water intake, trash. And again, attitude was trash. My customer was making me insane and I had a few hammer drills working their magic all day about 15 feet away from my head. It all culminated into an undernourished, half dehydrated and unfocused workout.

Ive had a few hard days since starting Shieko but this one was the epic fail. I quit after bench. I literally hit a wall mentally and cashed in my chips. A little disappointed but still managed to work up to 90% + on DL. At least I had that going for me lol

What I am trying to find out is why I'm running thin on patience. I am sober. I am not on AAS. Life isn't going to hell in a hand basket. What gives??

I am on grey tops from PD. Is aggression associated with these? I can't seem to find much on it one way or the other. Maybe my estrogen is out of whack?

You guys think it may be worth getting tested? I know I have to get some bloods done soon anyway to see how my test levels are doing after the cycle. Unfortunately I didn't test before or during. I was very green and didn't have all of the details ironed out so I missed bloods.

Other than that life is fantastic!

 

[ickyrica]

So I obviously have something going on that is aggravating me and I will figure that out and deal with it but for the time being I have to try my best to change my attitude. No excuses man. Just good stuff : )

1 - I know since I started Shieko my right leg is slowly coming back to life. My quad is starting to take shape. I can't tell you guys how much that bothered me having a quad that is significantly smaller than the other.

2 - leg strength is coming right along. I have a shit ton of room to grow from my waist down because of the leg injury. This additional power is a good thing.

3 - my stability in the right leg is waaaaay better. I don't have to sit down or lean on something to put my left sock on anymore. I believe this to be more mental than anything

4 - my lower back is as strong as ever. Gotta love that!

5 - Shieko has made me reintroduce carbs back into my life. I feel better eating more and I look fuller.

See? 5 good things right off the top of my head!

It's not all bad. I'm just in need of Midol or something lol. I also think being off cycle is throwing me for a loop. Almost makes a man want to start trt.

 

[Perrin Aybara]

I haven't experienced anything like that on HGH, but everyone is different.

 

[ickyrica]

I'm sure they are unrelated. I'm sticking with the Midol theory. And blood work. Curious to see what I have going on...

 

[Perrin Aybara]

Maybe all the heavy lifting on a regular basis is bringing out your inner beast?

 

[ickyrica]

I like that better lol

 

[ickyrica]

Owned it. Take no prisoners attitude today.

Hot today. Up around mid 90s in greater Boston. Stay cool folks

 

[Perrin Aybara]

That Slingshot working alright as a chain substitution?

 

[ickyrica]

Today was my first go at it. I used on the 70% sets. It was different lol. I think I should have gone a little heavier for them but wanted to get a feel for it more than anything. I dig it man. It got alot of stares...

 

[ickyrica]

This was a great way to end the week. I blew off Saturday because Friday night was a long one courtesy of about 8/9 scorpion bowls.

Went to the gym this morning and am really appreciating the 'easy' day. I cruised through my main exercises. Lots left in the tank.

I did a pretty good burnout session with the last three. widegrip pull downs, closegrip pushdowns and pullups. I used light weight and jumped 20# every set. Bw pullups. 5 sets of 8 for all three. Really good pump from this.

 

[ickyrica]

I forgot to post my workout from last night so here it is

A few things; my grip strength is way way better. Very happy with that. I feel like the weight that I am being asked to move is getting lighter by the week and I want more. My hips had been very tight but they are slowly opening up and I am finding that i am getting better with atg under 300+ lbs.


Also, I feel like I am getting something from the grey tops. It's nothing like test but I feel like something is going on, kind of like I am getting wider front to back maybe... I just feel much sturdier, I am on 4iu daily and it's been just over a month. Not sure if I'm reading my body incorrectly or not. Just something I've noticed.