Wei's Log

[Wei.Seah]

Stats:
Gender: Male
Age: 17
BW: 170lbs
Height: 5'10"
Best Lifts: 352/187/440@161lbs. Raw
Goals: Gain weight, total elite.

New to this forum, basically have been training seriously for powerlifting for just under a year now, with about 8 months of typical bodybuilding before that. I currently compete raw (Wrist wraps and belt) in the CPF, and have 2 meets already completed. I am training out of the Nepean Y in Ottawa, using Sheiko 29 currently. My next planned meet is CPF raw nationals some time in June. All benching is currently done with a pause. I also add in a lot of accessory work, specifically back work and olympic lifts on the off days. I deadlift sumo, and squat high bar during training but slowly switch over to low bar for a competition.

All weights are in pounds unless otherwise stated.

[Wei.Seah]

Week 3, Day 2

Deficit Deadlift 2x3x210, 2x3x250,4x3x275
Bench 5x100, 4x115, 2x3x135, 3x2x155, 2x2x165, 2x3x155
DB Fly 3x10x20
Deadlift off box 4x250, 2x4x295, 2x3x335, 3x2x385
Lunge 3x10

[swilczewski]

Nice lifting, looking forward to seeing you progress. Where do you get your sheiko routines?

[Wei.Seah]

Week 3, Day 3

Squat 155x5, 185x4, 215x3x2, 250x3x6
Bench 100x5, 115x4, 135x3x2, 155x3x7
Flies 15x10x3
Pullups 10/8/9

Thanks mate! I'm just using spreadsheets made by ChaseT, I believe they are the same ones as the ones posted of EFS though.
GHR +25lbsx8/9/10

[Wei.Seah]

Week 4, Day 1 (Yesterday)

Squat 5x155, 4x185, 2x3x215, 5x3x250
Bench 5x105, 5x125, 5x4x145
Dumbbell fly 5x10x15lbs
Dips 5x8
Front Squat 2x5x125, 2x4x155, 3x3x185
Goodmornings 3x5x135

[Wei.Seah]

Week 4, Day 2

Bench 5x100, 4x115, 2x3x135, 2x3x155, 3x2x165
Deadlift 3x210, 3x250, 2x3x295, 2x3x335, 3x2x360, 3x2x335
Bench 5x100, 5x115, 4x5x135
DB fly 3x10x20lbs
Back raises BW+25x15/15/15

[Wei.Seah]

Week 4, Day 3

Lowbar Squat 5x175, 4x210, 2x3x245, 6x3x280
Bench 6x100, 5x115, 4x135, 2x3x155, 2x2x165, 2x3x155
Dips 4x10

[Wei.Seah]

Testing Day:

Squat 335, failed at 355 :(
Bench 200
Deadlift 475

Was still tired on the day of testing, didn't feel like 2 days off gave enough rest, which resulted in numbers that were quite dissapointing with the exception of the deadlift. Oh well, got a week and a half vacation then back to training for nationals.

[swilczewski]

Couple questions for you? Is the test day built into the program? Will you now reset all your percentages based on the test day? Good lifting none the less.

[Marotta]

Damn, that's a strong deadlift, I think I'm programming my next meet the same way you programmed your test day.

What is your program exactly?

[Wei.Seah]

Just got back from Ecuador, gonna restart training tomorrow.

@swil Normally with Sheiko you use the first week of 32 after you finish a cycle to peak, but since I was leaving on a Tuesday I decided to just retest on Monday, not exactly optimal. My new training maxes will be 325 for high bar squat, 205 for bench and 450 for deadlift. Bumping up my maxes a bit to try and push the results a bit, my deadlift rep work has always been weak so I usually drop the training max by 20ish.

@Marotta Thanks. For Nationals I'm gonna do Sheikos 29-37-32, which ends up with me hitting the peak on the 11th-12th, CPF nationals.

[Wei.Seah]

Squat 5x3x225
Bench 4x3x135
DB flies
Pullups
Leg Raises

Bleh day, trying to get back into things.

[Wei.Seah]

Starting a 29-37-32 progression for nationals

Wk 1 D1

Bench 5x105, 2x4x125, 2x3x145, 5x3x155
Squat 5x165, 2x5x195, 5x5x230
Bench 5x105, 5x125, 4x4x145
DB fly
GM
Chins

[Wei.Seah]

Wk 1 D2

Deadlift to Knees 3x225, 2x3x270, 2x3x315, 4x3x340
Press 3x6x105
Dips 5x5
Deadlift from Box 4x250, 4x295, 2x4x340, 4x3x385

Substituted Press for incline, I feel its much more effective. Was so fried after the pressing that even the dips were challenging. No time for accessory.

[swilczewski]

Are you referring to the USAPL raw nationals?

[Wei.Seah]

Nope, CPF raw nationals.

[Wei.Seah]

Forgot to post last Fridays workout

Wk1 D3

Bench 5x105, 5x125, 4x145, 2x3x155, 2x2x165, 2x3x155, 4x145, 6x125, 8x105
Squat 5x165, 2x4x195, 23x230, 5x3x245

Wk2 D1
Squat 5x165, 4x195, 2x3x230, 5x2x260
Bench 5x105, 4x125, 2x3x145, 5x3x165
Front Squat 2x3x145, 2x3x180, 4x2x195

No time for accessory work on either days, will hopefully make some up tomorrow. Surprisingly enough my gym has an older lifter who once shared a platform against Ed Coan in the IPF Worlds, crazy stuff.

[Wei.Seah]

Machine Row 7x8x90/hand
Jowett pushup 5x10
Chinups +25x6/6/6/6/5
Reverse hyper 5x10

Just some back accessory work today, did some reverse hypers to fix up my upper back, which for some reason was extremely sore from the front squats.

[làidir_sq]

Hey Wei,

Long time no see! Did you leave the SL forum?

Great lifting going on you've gotten damn strong.

Good work keep it up,

Laidir (aka K)

[Wei.Seah]

Hey, thanks man. I took a break from the forum and when I returned it was closed and my account had been deleted :(

Wk2 D2

Deadlift to Knees 3x225, 3x270, 2x3x315, 4x2x340
Bench 6x105, 2x4x125, 4x6x135
DB fly
Deadlift from Boxes 4x250, 4x295, 2x4x340, 4x4x360
Lunges

[Wei.Seah]

Wk 2 D3

Squat 5x165, 4x195, 2x3x230, 5x2x260
Bench 5x105, 4x125, 2x3x145, 2x2x165, 3x155, 5x135, 7x115
Lowbar squat work

Did some lowbar work today, definitely was useful. At the last testing my LB form was off, so I'm definitely going to incorporate more lowbar in my training so that I'm not wonked on form going into a meet. Had problems with back rounding, but pointing my toes out fixed that.

[Wei.Seah]

Some technique work...

LB squat 5x3x225
Conventional Dead 3x8x225
Pullups
Facepulls

[Wei.Seah]

Yesterday:

Wk 3 D1
Squat worked up to 5x2x275
Bench worked up to 6x3x165
Lowbar squat 2x2x275
Lowbar Goodmornings

So... turns out preference of olympic style squats has hurt my lowbar, buttwinking pretty high up now, which didnt usually happen. Adding Lowbar and Conventional deadlift day on Saturdays now, and going to incorporate a lot more technique work for the lowbar squat as well. Hammering the stretching home every day now, until the buttwink is fixed.

[Wei.Seah]

Missed from 2 days ago Wk3 D2
Deficit Deadlifts 2x3x225, 2x3x270, 4x3x295
Bench 5x105, 4x125, 2x3x145, 3x2x165, 2x2x175, 2x3x165
DB flies
Deadlift off Box 4x270, 2x4x315, 2x3x360, 3x2x405
Lunges
Abs

Yesteday:
Lowbar technique work
Lowbar Goodmornings
Pullups

Today:
Wk3 D3
Squat work up to 6x3x260
Bench work up to 7x3x160
Flies
Goodmornings

[Wei.Seah]

Wk4 D1
Squat 5x3x260
Bench 5x4x155
Flies
Dips
Safety Squat Bar Squat 3x3x220
SSB Goodmornings

[Wei.Seah]

Wk 4 D2

Bench 2x3x165, 3x2x175
Deadlift 2x3x365, 3x2x385, 3x2x365
Bench 4x5x145
Flies

[Wei.Seah]

Been off a computer for a while, but just started Sheiko 37 in preparation for my next meet, with some modifications.

Wk 5 D2
Deadlift 5x225, 2x5x270, 2x4x315, 3x340, 3x345, 2x3x350
Dumbbell chest pres 6x4x55
Deadlift off box 5x225, 2x5x270, 2x4x315, 2x3x365, 2x3x370
Pullups
Lunges
Abs

[Marotta]

What the fuck is going on dawg!?

You still coming to nationals?