Russian experiment.

[Dingle]

Righto thought it was time that I started my log on here. What better time to start than my testing week.

Few stats about myself before we get started with some boring numbers and hopefully less boring videos

Age: 23 - last year as a junior for IPF
Height: 6'2
Weight: 103kgs - just staying under 105 for competition
Comp PB's: 230/140/280 - 650
Training PB's 240/140/310

I started training for powerlifting in 2013 and started competiting in 2014, I started lifting seriously with a few mates in our final year at university starting on stronglifts eventually moving onto madcow and then stronglifts advanced and now have been following the Russian sheiko styles for close to a year now. 

2014 Comps: 
Comp - Date - Squat/Bench/Dead - Total @Bodyweight liftsout of/9 - Thoughts on Comp

WBOP Ice Breaker 15/2/14 - 200/120/260 - 580 @96 8/9 - first comp after a long 6 weeks off over summer failed a 210 squat but I was happy.

WBOP Champs 12/4/14 - 200/120/270 - 590 @91.75 - 6/9 - first mistake cutting to under 93kgs... failed two attempts at a 215 squat also failed 130 bench.I had been hitting much higher numbers in training but the weight cut killed me. Should have learned here.

North Islands 16/6/14 - 210/122.5/265 - 597.5 @92.9 - 4/9 - made the same mistake again under 93kgs.... came away with a 10kg comp squat and 2.5kg bench PB deads just didnt happen today I failed a 275 on a technical and then went to 280 and just couldn't lift it.

Nationals 9/8/14 - 230/140/280 - 650 @103.7 - 8/9 - (10kg weight gain in 7 weeks hahah) This was a fantastic comp went 8/9 only failed one deadlift on a rookie mistake which meant I couldn't risk trying for 300.

My goal for this year is to go to Oceanias in December and bring back a gold in the junior 105kg class.

13/10/14

Squats 

115 x 5
140 x 4
160 x 3
185 x 2
207.5 x 1
220 x 1
232.5 x 1 - 2.5kg PB
240 x 0
220 x 1
240 x 1 - 10kg PB 

 

 

Bench

70 x 5
85 x 4
100 x 3
105 x 2 x 3

Flies 
Hypers

Bench and Deadlift testing on Wednesday

 

 

[musclekitchen]

Good depth!

[Spacebound]

Strong. Whats bodyweight? What russian programming are you running?

[Dingle]

Strong. Whats bodyweight? What russian programming are you running?

shit probably should have put that all in my first post 103kg body weight and running Sheikos new 4 day cms 

[Dingle]

15/10/14

Testing Day Bench and Deadlifts

I was expecting a lot today from both lifts but my back has been pretty fatigued since Monday squats.

Bench

70 x 5
85 x 4
100 x 3
115 x 2
125 x 1
132.5 x 1
142.5 x 1 - 2.5kg PB
150 x 1 - 10kg PB

Deadllifts

60 x 5 - Felt heavy.... was not going to go well.
100 x 5
155 x 5
185 x 3
220 x 1
250 x 1
280 x 1
300 x 0 - Back like a turtle... Round as. I've pulled 310 before and I wanted more today but my back was not going to let that happen.

 

[GyzzBrah]

Strong lifts bro, looking foward to seing sheiko being done.
 Do you mind posting a quick rundown of the program here, like the weeks etc?

[Dingle]

Strong lifts bro, looking foward to seing sheiko being done.

 Do you mind posting a quick rundown of the program here, like the weeks etc?

Cheers man, Here is the full program that I'm running leading into Oceanias.

He has a few 3 day programmes as well on his new website http://sheiko-program.ru/

 

[Dingle]

17/10/14

 

Squats

 

120 x 5

145 x 4

170 x 3

192.5 x 2 x 4

 

Bench Press

 

75 x 5

90 x 4

105 x 3

112.5 x 3 x 5

 

Squats

 

120 x 5

145 x 5

170 x 5 x 4

 

Abs

 

Today was a battle back still not 100% from this week but pushed through.

 

18/10/14

 

Deadlift up to knees

 

155 x 3

185 x 3

220 x 3

232.5 x 3 x 4

 

Bench

 

75 x 5

90 x 5

105 x 5 x 4

 

Deadlifts from 5cm below knees

 

185 x 4

220 x 4

250 x 4 x 4

 

Dips

 

20/10/14

 

Bench

 

75 x 5

90 x 4

105 x 3

120 x 3 x 4 - This was the weight I benched in Feb in comp.... #gains

 

Squat

 

120 x 5

145 x 4

170 x 3

192.5 x 3 x 5

 

Bench off single board

 

75 x 4

100 x 4 - miss load was meant to be 90

105 x 4

120 x 4 x 4

 

Flies

dumbbell bench

Good mornings

 

[Dingle]

22/10/14

Deadlift up to knees with pause

155 x 4
185 x 4
220 x 4 x 4

Bench

75 x 5
90 x 4
105 x 3
120 x 3 x 2
127.5 x 2 x 2
120 x 3
105 x 5
90 x 7
75 x 9

Deadlifts ( full rep, knees, full rep, knees)

155 - 1 run through
185 - 1 run through
220 - 1 run through
232.5 - drop off the last knees 1/2 rep. x 3

Tris
Lats
Abs