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Thread: Wei's Log

  1. #1
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
    60

    Default Wei's Log

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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.
    Last edited by Wei.Seah; 03-01-2011 at 06:08 PM.

  2. #2
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
    60

    Default

    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

  3. #3
    Join Date
    Feb 2011
    Posts
    711

    Default

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

  4. #4
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
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    Default

    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

  5. #5
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
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    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

  6. #6
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
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    Default

    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

  7. #7
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
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    Week 4, Day 3

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

  8. #8
    Join Date
    Feb 2011
    Location
    Ottawa, Canada
    Posts
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    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.

  9. #9
    Join Date
    Feb 2011
    Posts
    711

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    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.

  10. #10
    Join Date
    Nov 2009
    Location
    Canada
    Posts
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    starting strength coach development program
    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?

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