Virtualmeet.net

This thread goes to the Vienna bench championship.
Sheiko warm up week (credit to Eric Talmant over at elitefts.com, he answered there to a question of a lifter regarding getting on Sheiko after a break)
It basically consists of a sort of 1/2 Sheiko working up to 70% of Max. Thanks Eric for this suggestion! 

Squat: 
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 132,5 kg
Bench Press:
3 x 1 @ 75 kg
3 x 2 @ 90 kg
2 x 3 @ 105 kg
DB Press (paused):
10 x 3 @ 40 kg x 2
Sit ups:
6 x 2 @ 20 kg

Starting BW for this cycle 98kg. Goal is 95 kg.

Here is the link to Mr. Talmant's complete Q&A http://asp.elitefts.com/qa/default.asp?qid=69061&tid=3

It seems that I had injured my back some weeks ago and damaged a disc in my spine. So my sports physician ordered me to stay away from putting any stress on my back for 2 weeks and then start very slowly. Also need to take some physiotherapy.  Also picked up the flu in the meantime. >:(
So I eliminated DLs and Squats from Sheiko program.
24.3.2008
Bench Press
5 x 1 @ 75 kg
5 x 2 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 112,5 kg
Leg Ext
10 x 5
Bench Press
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Calves
10 x 5

Sorry to hear that Christian.  What kind of damage?

Checked the dictionary. It is actually a lumbar vertebra which suffered a minor fracture. It is already healing and I will additionally start some physical therapy to see that that sort of thing doesnt happen again.

28.3.2008:
bench Press:
7 x 1 @ 75 kg
6 x 1 @ 82,5 kg
5 x 1 @ 90 kg
4 x 1 @ 97,5 kg
3 x 2 @ 105 kg
2 x 2 @ 112,5 kg
3 x 2 @ 105 kg
4 x 1 @ 97,5 kg
6 x 1 @ 90 kg
8 x 1 @ 82,5 kg
10 x 1 @ 75 kg
Machine Rows
10 x 5
Cable Pushdown with Rope
10 x 5
Abs
10 x 3

31.3.2008:
Good news from the phys therapy was that my back will be able to recover fully. Plus we will work on stablizing muscles to prevent another injury in that area.  :) My next full competition is in December so ths gives me time to recover.
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Flat Dumbell Flies
10 x 5 @ 2 x 15 kg
Incline Bench (felt shaky)
6 x 5 @ 60 kg all paused.
Bench still looks OK.

That's good news. Take it easy now. :)

Thanks Kris. Next week I can start with Good Mornings and light squatting again.

2.4.2008:
Squatting with only the bar to warm up. No pain.
Bench Press:
5 x 1 @ 75 kg
5 x 2 @ 90 kg
4 x 5 @ 105 kg
DB Flies:
10 x 5 @ 2 x 15 kg
Pull Ups:
3 x 5 @ BW (96,5 kg ths morning)
Abs:
10 x 3

4.4.2008:
Back Squat:
5 x 1 @ 60 kg
3 x 3 @ 100 kg
Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
4 x 1 @ 112,5 kg
5 x 1 @ 105 kg
6 x 1 @ 90 kg
8 x 1 @ 75 kg
Bentover Rows:
6 x 5 @ 60 kg
Band Triceps Push Down:
10 x 5 @ Light Band
Abs
10 x 3

How did the back feel with the Squatting and Rowing?

Thanks for asking.
During the execise it felt ok. And today also no pain. So I am optimistic. If on Monday I get a green light I want to ramp up both Squat and deadlift.

7.4.2008
Phys. Therapy in the early morning with a lot of good mornings and ab training.

Evening
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 1 @ 132,5 kg
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg
Chin Ups:
4 x 5 @ BW = 96 kg

I am now slightly optimistic that I will be able to take on regular squat and DL training in the coming weeks.

If you don't mind me asking; how did you sustain the injury? I'm somewhat trained in phys.therapy and am curious as to what would cause a fracture in the lumbar vertebrae short of an accident or a fight. You weren't fighting were you? :)

It is a "spongiöse fraktur". Don't know how to translate this. I discussed this with the therapist and checked wikipedia and it seems that this is a so called incomplete fracture where the softpart within the bone gets compressed and then swells or something of that sort.
You are correct that a complete fracture should only be possible through accident or fighting related.
My guess is that when I pulled 230 kg with no problems instead of going home I lifted 235 with bad form and I felt a pain in my back which then did not go away for weeks.

10.4.2008:
DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 3 @ 160 kg
felt awkward after a long break from DL but back was OK afterwards
Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
5 x 1 @ 97,5 kg
6 x 1 @ 90 kg
7 x 1 @ 85 kg
8 x 1 @ 75 kg
Pull Ups
4 x 5 @ BW = 95,5 kg  ;D
Lunges
5 x 5 @ 60 kg
Abs
10 x 3

12.4.2008:
Bench Press:
6 x 1 @ 75 kg
6 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
2 x 6 @ 125 kg (worked on good form)
2 x 1 @ 135 kg
Bench Press:
6 x 1 @ 70 kg
6 x 2 @ 85 kg
6 x 4 @ 90 kg
Face Pulls
10 x 5 @ mini band
Good Mornings:
5 x 5 @ 20 kg

Lookin good Christian.  As long as that back is feeling ok, that is.

Thanks Matt.

15.4.2008:
Squat:5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
2 x 2 @ 145 kg (so far so good)
2 x 2 @ 155 kg (form was borderline)
0 x 1 @ 155 kg 
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg (the last 2 sets felt very tough)
Pull Ups
5 x 2 @ BW (=96 kg)
3 x 3 @ BW
Decline DB Press
8 x 1 @ 2 x 40 kg
10 x 4 @ 2 x 30 kg
Back Squat
5 x 1 @ 90 kg
<no more air>
Good Mornings:
5 x 5 @ 20 kg

20.4.2008:
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 2 @ 130 kg
2 x 3 @ 127,5 kg
can't wait for skill evaluation on Thursday
DL:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
3 x 2 @ 160 kg
1 x 1 @ 185 kg
Not fully there yet. I used a narrower stance this time. Still Sumo but about as wide as I squat. It felt a lot more "natural" and I seem to be more able to keep posture. Let's see how that goes.
Bench Press:
5 x 1 @ 87,5 kg
5 x 1 @ 95 kg
4 x 4 @ 112,5 kg
Chin Ups:
5 x 5 @ BW = 95,2 kg
Lunges
5 x 5 @ 60 kg
BW goes in the right direction. 95 was my goal.
Before the meet I would like to be down to 92 and then keep it that way. This way I might be able to get just under 90 at weigh in.

22.4.2008:
Back Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
3 x 3 @ 135 kg
2 x 2 @ 135 kg
3 x 1 @ 110 kg
Form still sucks but at least not falling forward anymore. In the next Sheiko cycle I want to introduce Front Squats instead of the 2nd Back Squat workout. Lets see how that works.

Bench Press:
5 x 1 @ 75 kg
5 x 1 @ 90 kg
5 x 5 @ 105 kg
Pull Ups:
7 x 1 @ BW = 95,5 kg
5 x 4 @ BW
Military Press:
6 x 4 @ 40 kg
Abs:
10 x 3

Hmm. I reread the book from Sheiko as referenced by Eric Talmants site at elitefts.com and also studied his assesment on how to handle these programs.
I understand that he suggests to have 13 week cycles 2 x prep and then followed by a 5 week peaking cycle. With this in mind I am replanning a bit for my prep for September.
Most likely I will do another cycle now with the same weights and now for squats and DL as well. Then I would do a peaking cycle followed by a week off.
Then I have time for another prep cycle and another 5 weeks peaking cycle.
Anybody on here have more experience doing Sheiko programs? Any comment would be much appreciated.

25.4.2008:
Start of 2nd prep cycle.
Bench Press:
5 x 1 @ 75 kg
4 x 2 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 112,5 kg
Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
5 x 5 @ 135 kg
Form is slowly improving.
Bench Press:
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Chin Ups:
10 x 1 @ BW = 95,9 kg
5 x 2 @ BW
4 x 1 @ BW
3 x 1 @ BW
The next exercise I got from phys therapy. Sitting in the bottom position of the squat and just move from lowest point maybe 10cm up and then down again to bottom position.
10 x 3 @ 20 kg
5 x 2 @ 25 kg
Abs
10 x 1

27.4.2008:
DL:
5 x 1 @ 115 kg
5 x 2 @ 140 kg
4 x 2 @ 160 kg
3 x 2 @ 172,5 kg
1 x 1 @ 172,5 kg
Incline Bench:
4 x 6 @ 90 kg
Decline Bench:
5 x 5 @ 90 kg
I had to call off the 2nd round DL. I think I will build me some heavy duty boxes to place the bar on. Kris has some instrcutions on his homepage. My squat rack sucks for doing pulls from knee level.
Lunges:
5 x 5 @ 60 kg
Abs:
Pull Downs with green band.
10 x 3

29.4.2008
Bench Press:
7 x 1 @ 75 kg
6 x 1 @ 82,5 kg
5 x 1 @ 90 kg
4 x 1 @ 97,5 kg
3 x 2 @ 105 kg
2 x 2 @ 112,5 kg
3 x 2 @ 105 kg
4 x 1 @ 97,5 kg
6 x 1 @ 90 kg
8 x 1 @ 82,5 kg
10 x 1 @ 75 kg
Pull Ups:
10 x 1 @ BW = 95,5 kg
5 x 4 @ BW
Squat
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 142,5 kg
No pain, no belt :-)
Military Press
10 x 1 @ 40 kg
10 x 1 @ 50 kg
6 x 1 @ 50 kg
10 x 2 @ 40 kg
Kneeling Squats
5 x 1 @ 40 kg
5 x 4 @ 60 kg
Weight goal for May is to get into the 94s body weight wise.

5.5.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 135 kg
2 x 5 @ 155 kg  :P
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 6 @ 120 kg
Bent over Rows:
10 x 5 @ 60 kg
Incline Bench:
10 x 5 @ 60 kg
Back Squat:
3 x 1 @ 105 kg
3 x 1 @ 122,5 kg
3 x 4 @ 142,5 kg

Phys Therapy Excercise & Abs
10 x 5

7.5.2008:
DL till knees:
4 x 1 @ 115 kg
4 x 2 @ 140 kg
4 x 4 @ 160 kg
Bench Press (military):
5 x 1 @ 75 kg
5 x 2 @ 90 kg
4 x 5 @ 105 kg
Chin Ups:
10 x 2 @ BW = 96,5 kg  :(
DL:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 1 @ 172,5 kg
2 x 2 @ 172,5 kg
1 x 1 @ 172,5 kg
2 x 1 @ 172,5 kg
Lunges:
5 x 1 @ 60 kg
5 x 2 @ 65 kg
3 x 1 @ 60 kg
5 x 1 @ 60 kg
I am led to believe that the 2nd round of either Squat, DL, and Bench Press is the key to this program.

9.5.2008:

Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 6 @ 142,5 kg
Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
4 x 1 @ 112,5 kg
5 x 1 @ 105 kg
6 x 1 @ 90 kg
7 x 1 @ 75 kg
Pull Ups
10 x 2 @ BW = 95 kg
5 x 3 @ BW
Military Press (wide grip, same as for BP)
10 x 5 @ 50 kg
Back Squat:
3 x 1 @ 105 kg
3 x 1 @ 122,5 kg
2 x 4 @ 142,5 kg  :P
Kneeling Squats
5 x 5 @ 60 kg

12.5.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 150 kg
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg (not easy but easier than on the last round of Sheiko)
Bent over Rows:
10 x 5 @ 70 kg
Band Push Up:
10 x 3 @ Green
10 x 2 @ purple
Back Squat:
5 x 1 @ 95 kg
5 x 1 @ 105 kg
4 x 5 @ 132,5 kg
"Squatting into depth" (from Sheiko book referenced on www.elitefts.com)
5 x 1 @ 10 kg
5 x 4 @ 20 kg
My squat form still sucks. I always fall forward while lowering the bar. So the bottom part is like a heavy good morning more or less. Anybody on here has similar problem? What helped you fix it?
For Friday, I would be  happy with 130 for military bench press as I am not particularly peaking for this event.
Weight was down to 94,5 today :-) 2 more to go till July.

15.05.2008:
Early morning session:
DL till knees:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
2 x 1 @ 160 kg
4 x 1 @ 160 kg
4 x 3 @ 172,5 kg
1 x 1 @ 172,5 kg
Bench Press:
6 x 1 @ 75 kg
5 x 1 @ 90 kg
4 x 2 @ 105 kg
3 x 2 @ 112,5 kg
2 x 2 @ 120 kg
3 x 2 @ 112,5 kg
4 x 1 @ 105 kg
5 x 1 @ 97,5 kg
6 x 1 @ 90 kg
7 x 1 @ 82,5 kg
8 x 1 @ 75 kg
Chin Ups:
10 x 3 @ BW = 95,5 kg
5 x 2 @ BW
Deadlift from Boxes:
5 x 1 @ 140 kg
5 x 2 @ 160 kg
4 x 2 @ 182,5 kg
There should have been 2 more sets of 4 but I guess I am just too weak.
Lunges:
5 x 1 @ 60 kg
5 x 2 @ 65 kg
3 x 2 @ 65 kg
Abs:
10 x 3

17.5.2008:
Bench Press: 5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
2 x 5 @ 120 kg
Squat:
I read this great article "falling forward in the squat" on elitefts.com. Lo and behold if I push out the knees on going down I am much more upright.  :o I must have read this a hundred times. But now I tried after reading it in this article again and it worked. Now if I could get those elbows in front ...
5 x 1 @ 95 kg
5 x 1 @ 115 kg
5 x 2 @ 132,5 kg
4 x 5 @ 142,5 kg
Bench Press:
6 x 1 @ 75 kg
6 x 2 @ 90 kg
6 x 4 @ 97,5 kg
Pull Ups:
10 x 2 @ BW = 95,1 kg
5 x 3 @ BW
Side Bends:
15 x 5 @ 20 kg

20.5.2008:
Last week of this Sheiko cycle  :P Next week has to be deload week.

Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 2 @ 150 kg
2 x 3 @ 160 kg
Form was much better now but still has lots of room for improvement. 160 felt no problem.
Bench Press:
5 x 1 @ 75 kg
4 x 1 @ 90 kg
3 x 2 @ 105 kg
3 x 5 @ 120 kg  :P
Bent over Rows:
10 x 4 @ 75 kg
10 x 1 @ 70 kg
Band Push up:
4 x 1 @ Strong band.
8 x 3 @ Medium
8 x 1 @ Light
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 2 @ 150 kg
I think for the the next cycle I will take the same kg for squat. I do want to be able to finish the 2nd round of squatting.

I will take a week off. Overtraining was too much and my back started to act up again.
If everything runs well I will restart with Sheiko #29 from www.elitefts.com/sheiko

28.5.2008:
After the week off I am transitioning into Sheiko #29. I should start next Monday with it.
DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 2 @ 170 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
1 x 1 @ 140 kg felt easy
0 x 1 @ 145 kg had trouble unracking the bar.
CG Bench Press:
5 x 1 @ 90 kg
5 x 2 @ 80 kg seems I need to work on that some more
Lunges:
3 x 3 @ 80 kg
BW was 94,4 kg with the goal of getting into the low 93s for this round of Sheiko. I am using the bicycle now to get to work on the off days with 25min each way. So this should help me reach 90 - 92 by September.

30.5.2008:
Today at the club I got my squat form checked.
Squat:
3 x  1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 132,5 kg
Initiating the squat with the hips instead of knees made a big difference.
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg
External rotation
10 x 3 @ 12 kg
Abs
10 x 3

2.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
4 x 2 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 115 kg
Back Squat:
5 x 1 @ 95 kg
5 x 2 @ 115 kg
3 x 3 @ 132,5 kg
5 x 2 @ 132,5 kg (it was supposed to be 5 x5  :( )
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5
Good Mornings:
5 x 5 @ 30 kg (first time in a long while)

4.6.2008:
Deadlift to knees: 3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 4 @ 172,5 kg
Incline Bench Press:
6 x 4 @ 80 kg
CG Bench Press:
5 x 5 @ 80 kg
Deadlift from Boxes:
4 x 1 @ 125 kg
4 x 1 @ 150 kg
4 x 2 @ 172,5 kg
3 x 2 @ 195 kg
1 x 1 @ 195 kg
Lunges with bar in front:
5 x 5 @ 40 kg
Abs

6.6.2008:
Bench Press:
5 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
4 x 1 @ 107,5 kg
3 x 2 @ 115 kg
2 x 2 @ 122,5 kg
3 x 2 @ 115 kg
4 x 1 @ 107,5 kg
6 x 1 @ 92,5 kg
8 x 1 @ 77,5 kg
Flies
10 x 5  @ 15 kg
Back  Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
3 x 5 @ 142,5 kg
Good Mornings:
5 x 5 @ 30 kg

9.6.2008:
Back Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
2 x 2 @ 107,  5 kg
3  x 2 @ 122,5 kg
1 x 1 @ 122,5 kg
3 x 1 @ 120 kg
1 x 1 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
Push Ups
10 x 5 @ BW = 95 kg
Front Squats
3 x 2 @ 85 kg
3 x 2 @ 65 kg
2 x 4 @ 70 kg
Good Mornings
5 x 5 @ 35 kg

11.6.2008
Deadlift to knees
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
2 x 4 @ 172,5 kg
Bnch Press
6 x 1 @ 77,5 kg
6 x 2 @ 92,5 kg
6 x 4 @ 100 kg
Flies
10 x 5 @ 15 kg x2
Deadlift from Boxes
Since I had to train at a commercial gym without a powerrack and boxes there was no safe way of doing it.
Lunges with bar in front
5 x 1 @ 40 kg
5 x 2 @ 45 kg
5 x 2 @ 50 kg
Abs

13.6.2008
Back squat:
ack Squat:
5 x 1 @ 95 kg
4 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 152,5 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,  5 kg
2 x 2 @ 122,5 kg
3 x 1 @ 115 kg
5 x 1 @ 100 kg
7 x 1 @ 87,5 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 40 kg

16.6.2008:
BW is now stable at around 94,5 - 95 kg without dieting.
Back Squat:
5 x 1 @ 100 kg
4 x 1 @ 122,5 kg
3 x 2 @ 142,5 kg
2 x 4 @ 160 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 4 @ 122,5 kg
2 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg x 2
Push Up
10 x 5 @ BW
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 1 @ 132,5 kg
3 x 4 @ 152,5 kg
Good Mornings
5 x 5 @ 40 kg

Reducing the load on the auxliary exercise for chest seemed to be a good idea as the bench press itself got more consistent.

18.6.2008:
Deadlift standing on 20kg plates:
3 x 2 @ 115 kg
3 x 2 @ 140 kg
3 x 4 @ 150 kg
Bench Press:
5 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 122,5 kg
2 x 2 @ 130 kg (a first for me running Sheiko)
3 x 2 @ 122,5 kg
Flies
10 x 5 @ 15 kg
Deadlift from Boxes
4 x 1 @ 140 kg
4 x 2 @ 160 kg
3 x 3 @ 185 kg
205s were scheduled but I will hold off >200kg for this month. If the backpain is not coming back and I get a green light from phys. therapy then I will retest Squat and deadlift next month.
Lunges with bar in front:
5 x 5 @ 50 kg
Abs
Bench looks OK. Maybe I can target 150 - 160 come September. At least with a shirt it should be feasible.

23.6.2008

Had to do a little replanning due to changed travel plans. So I cut short of Sheiko 29 and started with http://www.elitefts.com/sheiko/Sheiko32.htm
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 3 @ 142,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 115 kg
Military Press:
10 x 1 @ 50 kg
9 x 1 @ 50 kg
10 x 1 @ 40 kg
Abs

25.6.2008:
Some Skill evaluation today:
Back Squat: 3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 2 @ 132,5 kg
2 x 1 @ 152,5 kg
1 x 1 @ 170 kg
0 x 1 @ 190 kg no depth
no knee wraps used. Back seemed Ok but I did not want to overdo it, while going heavy the first time after my injury.

Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
2 x 2 @ 107,5 kg
2 x 1 @ 120 kg
1 x 1 @ 135 kg
0 x 1 @ 145 kg felt doable but got stuck of the chest. Also lowered it too much up the chest.
0 x 1 @ 150 kg same as above
0 x 1 @ 145 kg Again stuck at chest. >:(
Deadlift:
3 x 1 @ 115 kg
Did not want to risk injury since my back felt done so I called it a day.
In mid July I want to retest again.

30.06.2008
After a Friday to Sunday motorbike trip around the mountain passes of southern tyrol were we made 1300 km on twisty B roads in 3 days, I was exhausted but also glad to be back to the weight room.
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
2 x 4 @ 152,5 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 5 @ 120 kg
Flies
10 x 5 @ 15 kg x 2
BW down to 92,7kg in the morning. :)
So maybe 90 kg is possible come September.

2.7.2008:
DL to knees
3 x 1 @ 115 kg
2 x 2 @ 140 kg
2 x 2 @ 150 kg
1 x 3 @ 160 kg
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 3 @ 130 kg new PR for a series of 130s
Flies
10 x 5 @ 15 x2 kg
Deadlift of Boxes
3 x 1 @ 115 kg
3 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 5 @ 185 kg
Military Press
10 x 3 @ 50 kg
Abs

4.7.2008
BP
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
3 x 2 @ 122,5 kg
2 x 1 @ 122,5 kg
3 x 1 @ 120 kg
2 x 1@ 120 kg
Back Squat
3 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 2 @ 132,5 kg
3 x 1 @ 152,5 kg
2 x 5 @ 152,5 kg
BP
4 x 1 @ 77,5 kg
4 x 1 @ 92,5 kg
4 x 4 @ 107,5 kg
Flies
10 x 5 @ 15 x 2 kg
Good Mornings
5 x 5 @ 45 kg

7.7.2008:
Back Squat:
3 x 1 @ 95 kg
3 x 1 @ 115 kg
3 x 2 @ 132,5 kg
2 x 5 @ 155 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 3 @ 122,5 kg
1 x 3 @ 130 kg
Flies:
8 x 4 @ 15 x2 kg
Military Press
6 x 1 @ 60 kg
5 x 1 @ 50 kg
8 x 1 @ 40 kg

Intensity will go down further this week.
Weight is now constant around 94 kg. The 92 of last week were due to dehydration due to riding motorbike in the summer heat.

9.7.2008:

Bench Press:
3 x 1 @ 77,5 kg
5 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 5 @ 122,5 kg
Flies
8 x 4 @ 15 x2 kg
Deadlift
Conventional
3 x 1 @ 115 kg
3 x 2 @ 140 kg
3 x 2 @ 160 kg
I need to do these more often
Sumo
2 x 5 @ 172,5 kg
Good Mornings
5 x 4 @ 50 kg
Abs

11.7.2008
It was foolish to not do conventional DL in such a long while. Now my back is completely sore. The next Sheiko cycle I will do with conventional lifting.
Back Squat:
3 x 1 @ 95 kg
3 x 1 @ 115 kg
2 x 2 @ 135 kg
2 x 3 @ 145 kg
Nice thing about the deload week that I can focus on technique better.
Bench Press:
3 x 1 @ 77,5 kg
3 x 1 @ 92,5 kg
3 x 2 @ 107,5 kg
2 x 4 @ 115 kg
Military Press
6 x 1 @ 60 kg
8 x 2 @ 50 kg

14.7.2008:
Back Squat:
3 x 1 @ 95 kg
3 x 2 @ 115 kg
2 x 3 @ 135 kg
Bench Press:
3 x 1 @ 77,5 kg
3 x 2 @ 92,5 kg
2 x 3 @ 107,5 kg

Abs

When preparing for the Workout I believed that this would my first 'easy' Sheiko day. But for some reason ever since I am doing Sheiko every rep feels hard.
On Squat I am working to get my stance narrower in order to reach depth more easily. On Bench I am experimenting with the setup. I read somewhere that holding the breadth as long as possible helps in not loosing the initial setup. I found that to work rather well.
I will have a max test this thursday potentially with a Shirt. As this is my first time using a shirt I am quite curious how this will feel like and how much kg will be moved ;-)

17.7.2008
Bench Shirt training could not be arranged. So I trained at home without it.

Bench:
Worked up to an easy 1 x 1 @ 140 kg
145 and then 142,5kg did not get off the chest.  >:(

I think maybe I should do reps with 140 kg until 145 kg works out.

BB Hacksquat:
10 x 5 @  60 kg

I will take about 10 days off from lifting and go on vacation.

Just watched the latest video that Ryan put up. Mr. Kenelly benching 1074 pounds. If I am not mistaken thats about 488 kg.  :o This kind of puts things in perspective. Very inspirational. Thanks Ryan for uploading. I am really amazed at the speed with which he can bring up the bar with THAT weight. Awesome stuff indeed.

4.8.2008
After 2 weeks vacation which included stomach illness first trainng session.
Weighed in around 90 kg which was due to the illness.
Squat
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 3 @ 130 kg, must have lost a lot of strength during training pause as these felt really heavy.
Bench Press
3 x 1 @ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg, all easy.
DB Bench Press:
5 x 3 @ 42,5 kg x 2
External Rotation
15 x 3 @ 8 kg x 2
Abs
10 x 3
This week is for catching up. Next week starts the 5 week cycle leading up to the BP competition.

6.8.2008
Sore from head to toe from the first workout after the break.
Conventional DL:
3 x 1 @ 115 kg
3 x 2 @ 140 kg
2 x 2 @ 160 kg
Legs felt like lead
Bench Press:
3 x 1 @ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg
DB Bench Press
5 x 3 @ 42,5 kg x 2
Lunge Backwards w bar in front:
4 x 3 @ 40 kg
It seems most substance was lost on legs whereas bench press seems OK.
Weight stayed at around 90 kg.

8.8.2008:
Squat:
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 3 @ 130 kg
felt better than on Mondaybut far from optimal.
Bench:
3 x 1@ 80 kg
3 x 2 @ 95 kg
2 x 3 @ 110 kg
DB Bench Press:
7 x 3 @ 42,5 kg x 2
45 deg. Hyperextension
10 x 3 @ 30 kg
Last day at the gym in Skopje. The gym is really OK for working out but considering the temperatures here > 40 Cel. it could really use an AC.
Next week I will be training in Vienna again.

11.8.2009
Bench Press
3 x 1 @ 80 kg
3 x 1 @ 100 kg
3 x 2 @ 115 kg
2 x 1 @ 122,5 kg
1 x 1 @ 130 kg
Flies
10 x 5 @ 15 kg x2
Squat
2 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 5 @ 132,5 kg
2 x 2 @ 155 kg
(2 x 2 @ 165kg these being quarter squats to get used to the weight again)
Good Mornings
5 x 5 @ 40 kg

13.8.2008
Deadlift (Sumo)
3 x 1 @ 115 kg
2 x 2 @ 140 kg
3 x 2 @ 160 kg
2 x 3 @ 172,5 kg
Planed on 185 and 195 but 185 did not move. Better performance than last week though.
Bench
3 x 1 @ 85 kg
3 x 1 @ 100 kg
3 x1 @ 110 kg
3 x 1 @ 115 kg
2 x 1 @ 122,5 kg
Flies
10 x 5 @ 15 kg x2
Deadlift of boxes
2 x 1 @ 115 kg
2 x 1 @ 140 kg
2 x 2 @ 160 kg
160 were easy but again 185 did not move.
Reverse Lunges Bar in Front
5 x 1 @ 50 kg
3 x 1 @ 50 kg
5 x 1 @ 40 kg
4 x 2 @ 40 kg
Well better than last week on DL but improvement is needed. Bench looks fine.

15.08.2008
Bench Press
2 x 2 @ 80 kg
3 x 1@ 85 kg
3 x 1 @ 100 kg
3 x 1 @ 110 kg
2 x 2 @ 115 kg
2 x 5 @ 122.5 kg
0 x 1 @ 135 kg Hmm. Got it off the chest but bar would not move further.
Flies
10 x 5 @ 15 kg
Squat 3 x 2 @ 100 kg
3 x 1@ 115 kg
2 x 2 @ 132.5 kg
3 x 2 @ 142.5 kg
Good Mornings
5 x 5 @ 50 kg
18.5. 2008:
2 x 1 @ 95 kg
2 x 1 @ 115 kg
2 x 2 @ 132.5 kg
2 x 3 @ 142.5 kg
Bench Press
2 x 1 @ 80 kg
3 x 1 @ 95 kg
2 x 1 @ 110 kg
2 x 3 @ 115 kg
Flies
10 x 5  @ 15 kg

Hopefully, I get to try the Bench Shirt on Wednesday. If not than I will compete raw with the goal of making 145 kg in the 90kg class.

20.8.2008:
First time with bench shirt. Worked up to 110kg without shirt.
With Shirt:
1 x 5 @ 110 kg to warm up the shirt
1 x 1 @ 120 kg
1 x 1 @ 130 kg
1 x 1 @ 140 kg
For the most part I had problems coping with the pain from the shirt  (http://virtualmeet.net/community/forum/powerlifting-training/240/msg1351/) and to get the bar to touch the chest. When it did it almost flew off. So the support was very good.
After that I was done and finished with
DB Flies
10 x 5 @ 15.5 kg x2

22.8.2008
Squat:
2 x 1 @ 95 kg
3 x 2 @ 115 kg
3 x 1 @ 132.5 kg
2 x 4 @ 142.5 kg
2 x 1 @ 132.5 kg - Finally found the right groove for squatting again.
Bench Press - no shirt  ;)
3 x 1 @ 85 kg
3 x 2 @ 100 kg
3 x 4 @ 115 kg
Flies
10 x 5 @ 15 kg x 2
Good Mornings
5 x 5 @ 50 kg

25.8.2008:
Squat:
2 x 2 @ 105 kg
2 x 1 @ 122.5 kg
3 x 1 @ 132.5 kg
2 x 2 @ 142.5 kg
2 x 2 @ 152.5 kg (finally with good depth)
Bench Press
3 x 2 @ 82.5 kg
2 x 1 @ 97.5 kg
2 x 2 @ 105 kg
3 x 3 @ 120 kg
1 x 1 @ 130 kg nice and easy
Flies
10 x 5 @ 15 kg x 2
Good Mornings 5 x 5 @50 kg
Wednesday is bench shirt training again.

27.8.2008:
Bench Press:
3 x 3 @ 82.5 kg
2 x 1 @ 97.5 kg
2 x 1 @ 110 kg
Added Bench Shirt. I forget to note which one it is. I think it is INZER Blast Shirt or something like that.
Either way this week was much better pain wise as I knew what to expect and also fitted better into the shirt.
1 x 1 @ 120 kg
1 x 1 @ 130 kg
0 x 1 @ 135 kg Because I was lowering super slow I had no more in me to lock it out.
1 x 1 @ 140 kg Lowered it faster and with less of an arch and it was no problem locking it out.
1 x 1 @ 145 kg PR!!  ;D It came off so fast from the chest that I was surprised. Called it a  day for benching
10 x 5 @ 15 kg x 2 DBs
Deadlift
2 x 2 @ 125 kg
1 x 1 @ 150 kg
3 x 1 @ 160 kg
1 x 2 @ 172.5 kg  :P
Reverse Lunges Bar in Front
5 x 5 @ 50 kg
Not having had a PR in a long time, this feels all the more good.

29.8.2008
Bench Press
2 x 1 @ 82.5 kg
2 x 1 @ 97.5 kg
3 x 1 @ 110 kg
3 x 2 @ 120 kg
Flies
10 x 5 @ 15 kg
Squat
3 x 2 @ 105 kg
2 x 1 @ 122.5 kg
3 x 1 @ 132.5 kg

1.9.2008:
Bench Press:
2 x 2 @ 82.5 kg
2 x 2 @ 97.5 kg
2 x 1 @ 110 kg
3 x 2 @ 120 kg
FLies
10 x 5 @ 20 kg x 2
Floor Presses
3 x 3 @ 130 kg
Due to severe back pain I had to cancel todays squat session.  >:( It is really frustrating since I thought the injury was healed.
At least benching is going a long well.

3.9.2008:
Bench  Press:
3 x 2 @ 82.5 kg
2 x 1 @ 97.5 kg
2 x 1 @ 110 kg
put on Inzer Shirt
1 x 1 @ 130 kg
1 x 1 @ 140 kg
1 x 1 @ 145 kg
1 x 1 @ 150 kg => PR once again ;D No problem locking it out. In fact I believe there is more possible.

Flies:
10 x 5 @ 20 kg x 2
No deadlifts as I will see a doctor for my back tommorow.
Reverse Lunges bar in front
5 x 5 @ 50 kg

5.9.2008
Bench Press
3 x 1 @ 82.5 kg
2 x 1 @ 100 kg
2 x 1 @ 110 kg
Flies
10 x 5 @ 20 kg x 2
Pull Ups
10 x 1 @ BW
5 x 4 @ BW
BW was arund 92.5 kg
Floor Presses
3 x 1 @ 130 kg
3 x 1 @ 140 kg
2 x 1 @ 150 kg
The competition will be interesting if I can get rid of the last 2.5 kg to make the 90s.

8.9.2008
Bench Press
3 x 1 @ 80 kg
3 x 2 @ 90 kg
2 x 2 @ 105 kg
2 x 1 @ 112.5 kg
Flies
10 x 5 @ 20 kg x 2 DBs
Pull Ups
10 x 1 @ BW
7 x 1 @ BW
6 x 3 @ BW
BW ~ 92.5 kg  >:( Need to shed more weight very soon.
Floor Presses
3 x 1 @ 140 kg
2 x 1 @ 150 kg
1 x 1 @ 150 kg
Another training session on Wednesday with a shirt and then let's see about the competition on Sunday. The first attempt I might use 140 -145 kg range and then everything over 150 will be great. But the biggest challenge at the moment is BW.

10.9.2008
Last test before the Sunday meet.

Worked up 110 shirtless. Then with Inzer
1 x 1 @ 130 kg
1 x 1 @ 140 kg
1 x 1 @ 147,5 kg no problem but harder then last weeks 150
0 x 1 @ 152.5 kg seemed doable but insufficient pause plus no lockout

Flies
10 x 5 @ 20 kg x2
Dips
15 x 1 @ BW

Diet starts to show some results: 91.5 kg in the morning. I cut out most carbs and feel real low on energy now.

Thinking about starting weight: I might start quite low with 140kg and then either 145 or 147.5 depending on how I am doing. The third one I will decide on Sunday on the spot.
 
I will post results.

In the meantime I cant wait to see the results of the deadlift battle on VM.

14.9.2008:

Finished the meet. Weigh in was with 89.9kg so as close at it can get.  :P
I did not eat really yesterday and I think that the diet affected the performance.
From the beginning I knew I would come in 2nd if I do not blow all three attempts.
So I started with 140kg. Of course no problem but 1 red because I started to fast.
Second was 147.5kg. Also no problem 3 whites.
I chose 150kg for the 3rd because I wanted to be sure to have all three attempts. Nailed the third as well but I was called for lifting before the signal. I need to work on that.  :-[
So all in all, a good improvement. I do think that with higher blodd sugar values and more experience with the shirt I could easily bench more than 150kg.
I also need to work on nevousness when lifting in front of a large crowd and a lot of people who lift considerably more, but already it was better than the first time.
Will be posting the link to the results.

Here is the link to the results:
http://www.kraftdreikampf.at/cms/front_content.php?idcat=37&dir=Ergebnisse_Bankdruecken_Landesmeisterschaft

The file is LM-Wbdk.doc

We were split in 2 groups so I could not see Stefan's 195 kg in the 82.5 kg class. In the 100kg class 212.5 were barely missed by Roland.
Location and presentation were great. Great sportsmanship was shown throughout which is really what impresses me the most in this sport.

Like for the last meet I am grateful to virtualmeet to give me the confidence to try a real meet. The next military meet I am planning to compete in again on here. Maybe 135 kg will work this time.