11.12.2008
Squat
3 x 1 @ 95 kg
3 x 2 @ 110 kg
3 x 2 @ 130 kg
2 x 3 @ 140 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 4 @ 115 kg

I am still not satisfied with my squat form. I need to review again the squat rx videos on youtube and do squats with an empty bar facing the wall so that I stop my knees from moving too far forward.

Will be gone for the weekend so completed the training this evening instead of tommorow morning.

15.12.2008
Bench Press
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 2 @ 105 kg
1 x 4 @ 115 kg
Deadlift
3 x 1 @ 105 kg
2 x 2 @ 125 kg
2 x 4 @ 145 kg

Short training as Saturday I am scheduled to retest maxes.

I def. know what you mean about not being satisfied with squat form.

Have you tried Squatting 3 times a week?  I know for me, I think this is really helping improve my form.

Good luck with retesting those maxes.

I think this may be a good suggestion. As for deadlifts, my form should be OK according to comments I got from the coaches at my club.
Before going on my next sheiko cycle I will check with Dave who sent me the Sheiko programs of this cycle if he can send me a squat focused program.

18.12.2008
Squat:
3 x 1 @ 95 kg
3 x 2 @ 110 kg
2 x 3 @ 130 kg
Form was OK. Still a few cm too high but getting there slowly.

Bench:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg

Back seems good to go for Saturday. Unfortunately the club will be closed then but I will do the testing at home. Just have to do bench without shirt.

20.12.2008

Squat
3 x 1 @ 95 kg
3 x 1 @ 110 kg
2 x 2 @ 130 kg
2 x 1 @ 150 kg
1 x 1 @ 170 kg
1 x 1 @ 180 kg
all to about parallel, no knee wraps
0 x 1 @ 190 kg
too high. Maybe I should not have tried to use the knee wraps. Not having done wrapping in a long time showed with very inconsistent wrapping.
Bench
3 x 1 @ 75 kg
3 x 1@ 90 kg
2 x 2 @ 105 kg
2 x 1 @ 120 kg
1 x 1 @ 140 kg
1 x 1 @ 145 kg => new raw PR  a grinder but once I cleared it off the chest the lockout was really easy.
0 x 1 @ 150 kg felt OK on the way down but lost tension at the chest.

Deadlift:
3 x 1 @ 105 kg
2 x 1 @ 125 kg
2 x 2 @ 145 kg
2 x 1 @ 175 kg
0 x 3 @ 200 kg  could not get it off the ground.

All together not too bad today. My back held out which was my biggest victory today. No vertebra movement  and a nice raw PR.

Lower Back and squat depth are still my major weak points. As is moving the weight off the chest in bench press.

Let s see what 2009 season will bring.

Merry christmas everyone!

I will take the next week off from lifting.

Restarted training on Monday with a conditioning week working up to 70% of 1RM.

For those interested in Sheiko based training, check out this article> http://www.t-nation.com/free_o.../sheiko_shakes_up_powerlifting

I have my work cut out for me by coach Bates. When looking at the plan I am thinking I would need another week of conditioning.

After another lower back blockade I had to stretch the conditioning week till last Friday.
So I started today with the meet prep.
Week1 Day 1
Bench
4 x 1 @ 82,5kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 4 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 4 @ 135 kg
Bench
4 x 1 @ 82,5 kg
4 x 2 @ 97,5 kg
4 x 4 @ 105 kg
Flies
10 x 5 @ 15 kg
Good Mornings
5 x 5 @ 60 kg

14.1.2009
Deadlift: 3 x 1 @ 105 kg
5 x 2 @ 125 kg
3 x 2 @ 147,5 kg
3 x 3 @ 157,5 kg
Did the DL with wide Sumo again.
Bench
5 x 1 @ 82,5 kg
5 x 1 @ 97,5 kg
4 x 4 @ 105 kg
Dips
8 x 5 @ BW = 93 kg No more chocolade till March.
Deadlift from knees (weight on boxes)
3 x 1 @ 105 kg
4 x 2 @ 125 kg
3 x 2 @ 147,5 kg
3 x 3 @ 167,5 kg
Lunges bar in front
5 x 5 @ 50 kg
I am always dreading the lunges, because at that time I think training is over but the lunges keep being hard to do.

How's the back been feeling Christian?

Do you do much heavy ab work?  I feel that having weaker abs and a stronger back can lead to lower back issues because of the imbalance.

Back is still not feeling too secure, although I think it is getting better.

I am doing Abs in every workout althoug I am not writing it into the logs. Crunches with light to medium bands. Also side bends with bands and/or weights. I also have some light ab work which I got shown by my physical therapist which I do every day.

However, I seldom do any heavy ab work with weight plates or with strong bands. I should give it a try. What exercises would you suggest? Whcih ones work for you?

Back is still not feeling too secure, although I think it is getting better.

I am doing Abs in every workout althoug I am not writing it into the logs. Crunches with light to medium bands. Also side bends with bands and/or weights. I also have some light ab work which I got shown by my physical therapist which I do every day.

However, I seldom do any heavy ab work with weight plates or with strong bands. I should give it a try. What exercises would you suggest? Whcih ones work for you?

I do mostly weighted crunches and standing ab pull-downs with a heavy band.  Occasionally, I'll do leg lifts or heavy side bends but not very often.

I will use the band ab pull down next with a strong band. 
17.1.2008:
Bench
5 x 1 @ 75 kg
4 x 1 @ 90 kg
4 x 1 @ 105 kg
3 x 1 @ 112,5 kg
2 x 2 @ 120 kg
1 x 2 @ 127,5 kg
2 x 2 @ 120 kg
3 x 1 @ 112,5 kg
5 x 1 @ 97,5 kg
5 x 1 @ 82,5 kg
Flies
10 x 5
Squat:
5 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 135 kg
3 x 4 @ 142,5 kg
Dips
8 x 5 @ BW = 93 kg + 5 kg
Seated Good Morning
5 x 5 @ 30

1st week was still with moderate volume. That will change with the next week. The new prgram I got from coach Bates has equipped work included. This will be interesting. + plenty of squatting opportunity 

Had a talk yesterday with the coach at my club. We concluded that I should forego the upcoming competition in March. My squat is still too high and it would be not safe for me to start and then risk injury when I try to forcibly make depth.
It is not what I wanted to hear but probably what I needed to hear. I will also include light and deep front squats into my Sheiko routine to make sure I can accomplish my goal of squatting IPF depth with a healthy lower back.

So I will switch back to unequiped training plan.
Squat:
4 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 1 @ 135 kg
3 x 1 @ 140 kg
2 x 2 @ 160 kg
Bench
3 x 1 @ 75 kg
3 x 1 @ 90 kg
3 x 1 @ 105 kg
3 x 1 @ 112,5 kg
1 x1 @ 130 kg
2 x 3 @ 120 kg
Flies
10 x5 @ 15,5 kg
Dips
5 x 8 @ BW + 10 kg

Good luck Christian.  It's always better to err on the safe side than being out for weeks or even months because of a bad decision.


Now of course if it were me, I would probably do the meet and hit some easy light squats and then try and hit some PR's on the bench and dead.  The good thing about still doing the meet is more practice in front of judges and seeing how your depth looks to them.  If you can hit some good depth with light to moderate weight in front of the judges, try to ingrain that into your head and go back and start off light working your way back up hitting that same depth.  I don't have a coach though, so that's why I would go this route.

You need to post up some videos when you get the chance.