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?