Author Topic: Sheiko for PL Comp Prep  (Read 3406 times)

Online Bando

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Sheiko for PL Comp Prep
« on: July 18, 2013, 10:42:22 AM »
Iím looking at this for the next few weeks for comp training, Iím concerned with all the flyes as they bother my shoulders. It's reps x sets. Thoughts?

Comp cycle

Week 3 July 22

Monday

Squat
55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench
55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies
5x10
Good mornings
5x5

Wednesday

Deadlift to knees
55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench
55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies
5x10
Deadlift off pins
60% 3x2, 70% 2x1, 80% 2x4
Lunges
5x5

Friday

Bench
55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies
5x10
Squat
55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings
5x5
Week 4 July 29

Monday

Squat
55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench
55% 2x2, 65% 2x2, 80% 3x4
Flies
5x10
Good mornings
5x5
Wednesday
Bench
55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift
50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies
5x10
Lunges
5x5
Friday
Squat
55% 2x3, 65% 2x1, 80% 2x2
Bench
55% 3x1, 65% 1x1, 70% 2x1
Flies
5x10
Good mornings
5x5

Week 5 August 5

Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday Ė Meet
 
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Re: Sheiko for PL Comp Prep
« Reply #1 on: July 18, 2013, 10:49:17 AM »
I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline Getsum

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Re: Sheiko for PL Comp Prep
« Reply #2 on: July 18, 2013, 10:52:04 AM »
Swap out the flies with dips, CGBP or something else that doesn't aggravate your shoulder, I'm really starting to like floor presses as accessory work.

I actually like that program but I'm not sure if I could handle benching 3 times a week, 2 times a week is already challenging.
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Re: Sheiko for PL Comp Prep
« Reply #3 on: July 18, 2013, 11:03:43 AM »
Swap out the flies with dips, CGBP or something else that doesn't aggravate your shoulder, I'm really starting to like floor presses as accessory work.

I actually like that program but I'm not sure if I could handle benching 3 times a week, 2 times a week is already challenging.

dips also bother my shoulders, I'm a pretty strong CGBP'er, my triceps are fine. I think of flyes as more of a delt/shoulder tie in lift, so maybe DB Pullovers or Pec Deck instead of flyes? And do lunges really help squats/deads?
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Offline TMonkey

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Re: Sheiko for PL Comp Prep
« Reply #4 on: July 18, 2013, 11:23:45 AM »
I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...


lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?


you want a I-S shirt.  They have sales all the time, get one then.
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Re: Sheiko for PL Comp Prep
« Reply #5 on: July 18, 2013, 11:31:44 AM »

how is your recovery from that?  no shoulder issues with 3x a week?

Just doing it this week, then resting a week, then the following week, then resting a week, then kicking ass in the comp.

After the comp I am ditching bench for a while.

My gym has DBs to 150.

I'm going to conquer those next.
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

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Re: Sheiko for PL Comp Prep
« Reply #6 on: July 18, 2013, 04:07:31 PM »
I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...


lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?

My 5x5 has bench 3 times a week and there are times i'm not fully recovered but for the most part it's a non issue.

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Re: Sheiko for PL Comp Prep
« Reply #7 on: July 18, 2013, 04:13:48 PM »
I don't really have an opportunity to try anything.

I'm on vacation next week at the beach so I won't be training.

Following week I will do what I did this week:

Mon - Bench
Tue - Squats
Wed - Bench
Thu - Deads
Fri - Bench

Then the week of the comp I'm not training, or will be doing very light training...


lots of benching right there

how is your recovery from that?  no shoulder issues with 3x a week?

My 5x5 has bench 3 times a week and there are times i'm not fully recovered but for the most part it's a non issue.

Madcow right?
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Offline TMonkey

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Re: Sheiko for PL Comp Prep
« Reply #8 on: July 18, 2013, 04:37:51 PM »
when i was benching 2x a week i was making pretty good progress but it was tough and i think it may be why i just got another shot in my shoulder today :(

you want a I-S shirt.  They have sales all the time, get one then.
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Re: Sheiko for PL Comp Prep
« Reply #9 on: July 18, 2013, 08:36:31 PM »
when i was benching 2x a week i was making pretty good progress but it was tough and i think it may be why i just got another shot in my shoulder today :(

early in my training days I read a shoulder saver thread on bb.com and followed the advice given there. Saved me a lot of BS over the years.

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