Build up to oceania's

[Northland Powah]

Kaikohe Novice 3 Lift

BW: 79.5kg (WTF?)

Gear Check: soft suit, wrist wraps, belt, t-shirt, undeez

Squat:

165kg w,w,w

175kg w,w,w PB

182.5kg r,r,r (stuck at the bottom)

Bench

120kg w,w,w

127.5kg w,w,wPB

132.5kg r,w,r (bar came up but but lifted of the bench)

Dead

190kg w,w,w

200kg w,w,wPB

205kg r,r,r (just got off the floor. I was stuffed from the 200)

Total: 502.5kgPB

Comments:

Well 6 from 9 lifts wouldn't usually be worth celebrating, although I got my total I was aiming for so thats good! It would have been higher if I wasn't greedy. 180 squat 130 bench would have been achievable today, but eh...

I managed 4 competition Pb's today which is great! starting Monday im into Sheiko for a 12 Week cycle and hopefully once more through the Smolov base before Raw Nats in Nov.

[Phedder]

PBs across the board looks like a pretty good outing to me! Well done mate

[drizzt]

Awesome bro, good work :clap:

[Northland Powah]

Thanks Phed + Drizz

Bench

60 x 10

100 x 4, 4

100 x 6, 6, 6

Chins

bw x 10

good mornings

20kg x 10, 10, 10

Comments

It was supposed to be the 1st day of my new training program but I'm still feeling a bit sore. So, instead I hit the bench for a bit. I will try harder on Wednesday lol

[Northland Powah]

Ok Ive been flat out with work so managed to sqeeze in two workouts Thur + Fri

Thursday

BW: 82.5

Deadlifts (sumo)

60 x 5

100 x 3

120 x 3, 3

140 x 3, 3

160 x 3, 3, 3

Bench press

60 x 12

100 x 5

107.5kg x 3 reps x 9 reps (long pause)

rack pulls

100kg x 3

120kg x 4, 4

140kg x 3, 3

160kg x 4, 4, 4 (straps)

Reverse Lunges (BB)

20kg x 12

40kg x 12

Chin ups

BW x 8, 8

[Northland Powah]

Friday

BW:82.5kg

Bench Press

60 x 12

100kg x 5

110 x 2 reps x 7 sets

110 x 3 reps x 2 sets (finished my last 3 sets in two 8) )

Squats (Paused + barefoot)

20kg x 5

60kg x 5

100kg x 4, 4

117.5kg x 3 ,3

135kg x 3

145kg x 2 reps x 6 sets

Good Mornings

bar x 10, 10

Done!

[Northland Powah]

Sheiko Week 2 Day 1

BW:82.5

squat

1x 3 97

1x 3 116

1x 3 135

2x 4 155

bench

1x 5 68

1x 5 81

1x 4 95

5x 5 100

squat

1x 3 106

1x 3 125

2x 4 145

Ghetto GHRs BW x not many

Pull ups 12 ,5 lol

Comments

Good workout, squats are getting hard even though during smolov I was creaming this weight. I decided to give GHR's a go. Wow they are hard. GHR's, goodmornings, pull ups will be my accessorys for the 12 weeks.

[Northland Powah]

Sheiko Week 2 Day 2

BW: 82.5kg

deadlift (one stop at the knees)

1 4 100

1 4 120

2 5 140

bench press (long pause)

1 3 68

9 3 108

deadlift (sumo)

1 3 100

1 3 120

1 3 140

3 4 160

Accessorys:

GHR x whatever I got lol

Chin-ups BW x 10, 8 getting better

Comments:

A good workout today! all went well until the last set of deads when my grip gave out so I got one done then added straps and got the last three.

[Northland Powah]

Sheiko Week 2 Day 3

BW: 82

squat (pause)

1 4 95

1 4 114

1 3 133

6 2 143

bench

1 5 68

1 5 81

1 5 95

10 2 113

squat

1 3 105

1 3 124

2 2 143

Pull ups bw x 10, 8

Comments: Ok workout.. squats felt good, bench, not so much. I missed Friday so today was Friday and tomorrow will be Monday and Wednesday will be Wednesday :pfft: Its going to be killer but I guess that'll learn me.

On another note I've decided to give I.F. (intermittent fasting) a go. I had breakfast at 1.30 8) seems to be manageable. I think it'll work well with sheiko although when Smolov comes around I expect I will add an all day shake to the mix to help with recovery.

[Northland Powah]

Sheiko W3 D1

BW: 81.5kg

squat

1 4 100

1 4 120

3 3 135

3 4 155

bench

2 12 60

100kg x 2 sets x 10, 12

squat

1 4 100

1 4 120

3 5 135

Comments: Weights were good today! considering 2nd day in a row

For bench press I was supposed to do 5 sets of 3 at 108kg although I decided to modify as Im also benching tomorrow so decided to do some bounce off the chest ones that bodybuilders do. It was pretty cool keeping your tempo and just going for it!

Also I've lost 1kg since Sunday which I'm putting down to starting I.F dieting. Basically the protocol I'm using is 8 hours of eating with one meal before my workout and bulk eating afterwards. So far so good!

[Northland Powah]

deadlift (one stop at the knees)

1 3 100

1 3 120

1 4 140

2 5 150

bench press (long pause)

1 3 68

108kg x 3,3,3,3,3,5,4,3 (finished one set early!)

deadlift from knees (high shin)

1 4 120

2 3 140

2 5 160

Good workout today. Bench feeling good, deadlifts were hard. Deadlift one stop at the knee is lift up to knee. Pause. then complete the lift. and from the knee is rack pulls. These are actually harder than from the ground as you can get any speed from leg drive. Done and dusted, back in on friday!

[Northland Powah]

Sheiko Week 3 day 4

BW:82.5kg

Pull ups bw x 10

bench (bounce)

1 5 68

1 5 81

1 5 95

120 x 2,2,2,2,2,2

122.5 x 2,2,2

125 x 2

squat (pause)

1 4 95

1 4 114

1 4 133

5 2 145

1 2 150

Chins bw x 7

Comments:

Bench

I've decided that on Fridays I want to focus on shifting heavier weight on the bench, so I've opted to bounce my reps. yeah yeah not good technique but on Mondays and Wednesdays Im focusing on strict reps.

Squat:

Pause squats are incredibly hard. but are fantastic for utilizing the posterior chain, just like box squats. I really like the feeling of grinding these up. I upped it for the last set and will probably add that in a few sets earlier next week.

[Northland Powah]

Sheiko W4 D1

BW: 81.5kg

Chin ups: 10, 8

bench

1 5 68

1 5 81

1 4 95

1 3 101

3 3 110

2 2 115

1 2 122

squat

1 3 95

1 3 114

1 3 140

1 3 155

1 3 165

squat

1 3 100

1 3 135

2 4 155

Chin ups: bwx10

Comments:

Some phaggot doing bicep curls in the squat rack when I got there, so had to bench first then double up squats :roll: Wife said I got 'squat blocked' lol

Bench was ok, although on the 122.5kg set my butt came off the bench on both lifts.

Squatting was ok, It was bloody hard but got it done. I did 10 sets of 3 at this weight a month a go. but thats ok at least I'm not going backwards. The second set of squats I pyramided down instead of working up.Done and dusted. Back in on Wednesday for deads and bench.

[Northland Powah]

Sheiko W4 Day 2

BW:82kg

deadlift

1 3 100

1 3 120

1 2 140

2 3 160 (2nd set sumo)

1 3 170 (sumo. lost grip on third lift so reset and pulled conv)

bench press (long pause)

1 3 70

5 3 107.5

4 3 110

Pullups bw x 13

[Northland Powah]

Sheiko W4 D3

BW: 81.5

squat (pause)

1 3 100

1 3 120

1 3 140

6 2 155

bench

1 5 70

1 5 80

1 5 100

5 2 120

5 2 125

Comments: Squats strong today, bench was crap. I decided to up the weight after 5 sets and really the strength wasn't there. I muscled the 125kg up with shocking technique and long rests, but too stubborn to drop the weight back down. Also I had a wicked headache which didn't help.

No assistance work home for a big feed. I really need to get back in the habit of assistance work.

Next week the weights increase on the program by a few kilo hopefully the strength is there

[Northland Powah]

Sheiko Week 5 Day2

BW:81.5kg

deadlift

1 3 100

2 3 125

2 3 145

3 3 165 (lost grip on last rep of 3rd set)

bench press (long pause)

1 8 60

1 5 100

9 3 110

deadlift from knees

1 3 100

2 4 120

2 3 145

1 4 170

1 4 175

Front Squat

3 5 60

Pull ups x 10

Comments:

So I've got the flu at the moment.... Started feeling shit on Saturday and went down hill really quickly. I missed Mondays workout and decided to skip to Wednesdays workout on Thursday. I will endevour to complete Fridays workout tomorrow, although I'm moving house so that will take priority.

I Finally added some accessory work today with the front squats, I will up the weight and reps slowly with this one.

[Northland Powah]

Sheiko W5 D1+2

BW 80.5kg

Monday

sets reps weight

bench press

1 3 60

1 3 80

1 3 100

2 4 105

squat

1 5 100

1 5 120

3 6 140

bench press

1 4 80

1 4 100

3 6 100

Wednesday

deadlift

1 3 100

2 3 120

2 3 145

3 3 165

bench press (long pause)

1 3 60

9 3 110

deadlift from knees

1 3 100

2 4 120

2 3 145

4 1 165 :?

Coments:

Heaps going on right now. Still recovering from the Flu, moved house on Sat and Sun. Dealing with Layers, Builders, Mortgage brokers, Land Surveyers, Valuers and probably more trying to build a house. Not recommended with a limited time frame.... :? Still trying to get my workouts done, although can't get much else done.

[Northland Powah]

Sheiko W5 D3

BW:81kg

Sets Reps Weight (kgs)

bench

1 5 70

1 5 83

1 5 97

8 2 117

1 2 120

1 2 122.5 (bum off bench)

squat (pause)

1 4 100

2 3 120

1 3 140

6 2 150

good mornings

1 6 20

Pull ups

2 8

1 10

Comments:

Getting back into weights after being sick sucks! I feel like I've lost weeks of work grrrr. What I'm planning to do after this cycle is move onto the 9week Russian Strength program. I will post It up in a bit. It may be the one that Drizzt had a go at some time ago. It looks hard and progresses quickly, especially after Week 5 (is this typically when people would up their cycle?) Anyway I'll give it a go because this sheiko cycle is having minimal gains at the moment.

Edit: Just fixed some incorrect weights

[Northland Powah]

Sheiko W6 D1

Bw: 81kg

squat

1 3 100

1 3 120

1 3 140

1 4 157 (Failed on 4th so 3)

1 4 147 (dropped weight by 10kg)

The top sets were supposed to be 2 4 157 which would have been a piece of piss during Smolov

bench

1 5 60

1 5 80

1 4 100

5 5 105

squat

1 3 100

1 3 130

2 4 150 (supposed to be 147 but pissed off about failing earlier)

good mornings 2 8 40

GHR 3 sets of not many @ BW

Comments

This was a bloody hard workout. Im pissed about getting weaker in the squats! grrrrr! Ive added GHR's and GM's gonna get serious and not let this program break me! Gonna have some big eats and active recovery in the morning.

[Northland Powah]

Sheiko W6 D2

BW:81

deadlift (Sumo)

1 5 60

1 5 100

1 5 120

1 5 130

1 5 140

1 5 150

1 5 160

1 3 170

1 2 180

1 0 200

bench press (long pause)

1 3 70

9 3 110

deadlift (conv)

1 5 100

2 5 140

Ghetto GHR's

Comments:

I forgot my training plan today so sort of made up what I wanted in terms of deadlift. I just wanted to get a good high volume session of sumo deadlifts to nail some technique issues, such as hand placement. bench press was a grind an took forever between sets. Back in on Friday for pause squats and 80% bench.

[Northland Powah]

Sheiko W7 D1

BW:80.5

squat

1 4 100

1 4 120

3 3 140 (b)

2 2 160 (b)

1 4 147.5

Pullups bw x 15 (getting better)

bench

1 5 60

1 5 80

1 4 100

5 3 110

squat

1 4 100

1 4 120

3 5 140

GHR: 3 x 5 (negatives)

Comments:

Bloody tough workout. I couldn't keep up on the first set of squats so had to drop the weight back. It was supposed to be 160kg 3 sets 4 reps. Not going to happen :oops: so 2 sets of 2, then dropped back to 147. All good.

The bench wasn't much better. 5 sets of 3 was bloody hard. So I'm not looking forward to Wednesday.

I seem to be in a bit of purgatory at the moment. Not really getting any stronger, so need to switch it up! Next week is the last of the smolov cycle then russian strength. Lets see how that goes!

[drizzt]

Sheiko W7 D1

Didn't realise you were doing Sheiko! You could just be on one of those Sheiko downers that people get?

Comments:

Bloody tough workout. I couldn't keep up on the first set of squats so had to drop the weight back. It was supposed to be 160kg 3 sets 4 reps. Not going to happen :oops: so 2 sets of 2, then dropped back to 147. All good.

The bench wasn't much better. 5 sets of 3 was bloody hard. So I'm not looking forward to Wednesday.

I seem to be in a bit of purgatory at the moment. Not really getting any stronger, so need to switch it up! Next week is the last of the smolov cycle then russian strength. Lets see how that goes!

Good on you for sticking through the reps despite a tough day in the office bro.

Russian strength should be good, know a couple of guys who have had good gains on it, and I liked the 5-6 weeks I did (before I stopped when I switched to equipment). One thing that sucked were the deadlifts! My back just couldn't handle 5x5 and 6x6 @ 80%, so keep an eye on those. Will keep an eye on how ya go, good luck!

[Northland Powah]

Hey Drizzt

It was a shit day in the office aye, although much better today. I'm actually having a change of heart on the russian too. I'm looking to go another route that may suit me long term in the game. But more to come on that.

Righto today

Sheiko W7 D2

BW: 80.5

deadlift to knees

1 5 60

1 3 103

1 3 120

1 4 145

2 5 155 (straps on 2nd set)

bench press (long pause)

1 8 60

1 5 80

1 2 100

9 3 110

deadlift from knees

1 4 60

1 4 100

1 4 125

2 3 145

2 5 165 (straps on and shoes off)

Accessories

pull ups 10, 8

GHR x not many but getting better

Comments:

OK much better today! I kept the weight where it should be and got through it.

I was still walking around like a zombie today with a killer case of back DOMS. I was questioning if I could get through the DLs. But I got in did the warm ups and foam rolled hard. Then it all came together. Although I would credit the workout to a wonderful drug called Diclofenac that I popped a couple of hours earlier 8)

GHR's are getting better and I'll keep doing them as much as possible. Pull ups are coming along and feeling good at them.

[Northland Powah]

Sheiko W7 D3

BW 80kg

squat

1 4 100

1 4 120

1 4 140

6 2 150 (I think I went 4, 3, 2, 2, 1)

bench

1 5 70

1 5 83

1 5 97

10 2 117

Sheiko W8 D1

BW: 81kg

squat

1 3 100

1 3 120

2 3 140

1 2 160

2 4 150

bench

1 5 70

1 5 80

1 4 100

3 3 110

2 2 117.5

2 1 125

Assistance: Pullups 3 sets multiple grips

Comments: Iv'e had a hectic few days. Im planning to not push too hard this week and just cruze. I'm starting a new style of training next week which should be good for motivation, although I can kiss goodbye to PB's untill at least March next year

[Northland Powah]

Sheiko W8 D2

BW: 81kg

deadlift

1 3 100

1 3 120

1 2 145

2 3 165

1 3 175 (straps and belt)

bench press (long pause)

1 3 70

9 3 111

Assistance

military press

5 10 20

face pulls 25, 20

Comments

Decent workout. None of the weights were a struggle. I did need straps on the last set of deads tho... Im looking forward to the last sheiko on Friday, then onto the next stage of my lifting life. 5-3-1