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I'm the hipsquatapotamus, my deads are bottomless...

SoaringSwine

By SoaringSwine
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SoaringSwine Senior member

SoaringSwine

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I've got a guest speaker in to introduce my new training regime: (best to read it with a Russian (or Georgian in Stalin's case) accent)

stalin.jpg

Greeting comrades! Although the capitalist pigs destroy our socialist utopia a few years past, they fail to destroy all the USSR stood for. Thank to comrade Boris Sheiko in the sport of power rising we remain the best in world. Like all good endeavours socialist, we make plan. Economy plan is 5 years of duration, power rising only require 1 month plan of duration. Like all USSR scientist Mr Sheiko is very intelligent. He design the programme to have medium intensity and high volume. The programme make high, medium and low days to give power riser rest. I think the programme will make great strength of Mr Swine.

Thanks Stalin!

As you may have gathered I'm going to be adopting some Russian style training. I'll be lifting 3 times a week. Usually I'll be benching 3 times per week, squatting twice and deadlifting once. Often the sessions are broken in half, e.g. round of squats, benching, another round of squats. The volume is pretty full on, but the intensity only usually goes up to 85%. Not too much assistance work, and the stuff that I do will be light weight.

Starting off with one of the peaking plans leading up to the Powerhouse Open. Only about 50,000kg of total lifts. After the comp I'll go into a preparation phase, about 90,000kg over there first 4 weeks, then 100,000+ in the second.

army.gif

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SoaringSwine Senior member

SoaringSwine

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:) nice introduction, will be watching your progress.

whats your 3 big lifts 1rm atm ?

Big three are currently:

Squat: 165kg

Bench (paused): 90kg

Deadlift: 200kg

On Wednesday I do 2-3 lifts for each above 90%. I'm going to use it to see if I can hit 170 on the squat (hopefully this damn illness hasn't taken too much out of me) and maybe find some openers for bench and dead.

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SoaringSwine Senior member

SoaringSwine

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Sheiko #32 Week 1 Day 1

Squat

3 x 82.5kg

3 x 100kg

2 sets of 3 x 115kg

3 sets of 2 x 125kg

First time free squatting in quite some time, was bloody hard.

Bench Press

3 x 45kg

3 x 55kg

2 sets of 3 x 62.5kg

3 sets of 2 x 67.5kg

Pulldown Abs

10 x 35kg

10 x 45kg - bit too heavy

10 x 40kg

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Well first day back after some nasty energy destroying disease (I'm still on antibiotics) and my energy levels are still pretty low. Training in the morning didn't help my cause either. It was pretty depressing struggling to squat a weight twice that I've done 57 times in 6 sets (back on the German squat programme). But I guess it's what to expect first session back, good thing it was an easy one. Let's hope for a quick rebound.

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Luigi Veteran member

Luigi

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that sucks about the squats but im sure in a few weeks youll be back to normal or stronger :)

That's the plan. Getting back on to creatine too, that should provide some extra energy.

true what sort you taking, i can tell mines just kicked in because i have pimples - always get them with creatine :x

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SoaringSwine Senior member

SoaringSwine

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that sucks about the squats but im sure in a few weeks youll be back to normal or stronger :)

That's the plan. Getting back on to creatine too, that should provide some extra energy.

true what sort you taking, i can tell mines just kicked in because i have pimples - always get them with creatine :x

Balance mono something-a-rather. Almost out though, will buy some more tomorrow

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Luigi Veteran member

Luigi

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Balance mono something-a-rather. Almost out though, will buy some more tomorrow

yea plain creatine monohydrate still the best dont bother with that effervescent shit or wateva it is.

im using ultimate nutrition horsepower which is very good, best iv used so far but thats a pre--workout supp+creatine so probly not what your looking for but not bad value and it works.

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Luigi Veteran member

Luigi

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Not again! Just as I'm getting over my throat/chest bug, I get a bloody stomach one. Haven't eaten much today (been keeping my fluids up though). Symptoms include the typical symptoms of a tummy bug... Hopefully it's a one night thing and I'll be fine to train tomorrow.

bummer, you take vitamin c tabs ? i never ever get sick when im taking them.

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SoaringSwine Senior member

SoaringSwine

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Got campylobacter. Missed my exam. Still feel shitty today but not as bad (pills seem to be working), have to sit my exam today. Not sure what I'm going to do with my training yet. Weight down to the lowest it's been since a good 4-5 months ago. Should bounce back quickly I hope.

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TheGus Member

TheGus

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Once you're well the muscle memory will kick back in and you should bounce back quick. I wouldn't worry about training now just muscle preservation til your exams are over/feeling better. Try to keep eating if you can. :) You'll be back training before you know it. Good luck for ya exams. :grin:

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Old Bull Veteran member

Old Bull

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Got campylobacter. Missed my exam. Still feel shitty today but not as bad (pills seem to be working), have to sit my exam today. Not sure what I'm going to do with my training yet. Weight down to the lowest it's been since a good 4-5 months ago. Should bounce back quickly I hope.

That campy thing is a bigger word than wheelbarrow :doh: get well soon mate good luck with the Exam today :clap:

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Varven Veteran member

Varven

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Take it easy bro, that campylobacter is a bitch... last time I got it I lost soo much weight and got dehydrated, I nearly passed out.

Id typically spend 3 hours a day in the toilet.. nasty stuff.

chuck in some glutamine, bcaa and keep those fluids high.

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SoaringSwine Senior member

SoaringSwine

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Up in Rotorua now (going to a 21st)! Feeling muchhhh better. Went to the gym today. I was intending to follow Sheiko but I left the printout at home. So I just went into the gym and winged it a bit. I knew it was meant to be just squat and bench, but I haven't deadlifted in a while so decided to do a few just to get used to it all again. Get back to Wellington on Tuesday, so I'm going to continue with Sheiko #32 week 2 and do it Tues, Thurs Saturday. Judging by today's (beltless) effort, I should be able to handle the volume.

Squat

10 x 20kg

5 x 40kg

5 x 60kg

3 x 80kg

3 x 100kg

2 sets of 3 x 115kg

4 sets of 2 x 125kg - beltless, but felt easier than those I did on Monday, so I think my strength is returning :)

Bench Press

10 x 20kg

5 x 35kg

5 x 45kg

3 x 55kg - paused all reps from here onwards

2 sets of 3 x 62.5kg

4 sets of 2 x 70kg

Deadlift

5 x 60kg

3 x 80kg

3 x 100kg

3 x 120kg

3 sets of 3 x 140kg

Deadlifts felt easy as, even without a belt.

DB Flyes

5 sets of 10

Pulldown Abs

3 sets of 10

Comments

Back to usual routine on Tuesday!

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