EFS Q&A - Log Team
Most Recent Logs
Comment On Log
Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonZane GeetingRaw Powerlifting LogsBrandon SmitleyCasey WilliamsJennifer PetrosinoScott YardVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint Darden
|4/9/2011 8:34:54 AM - Michael Keck
This is a testimony to how quickly things can change. Most of you know that I preparing for the SPF meet on May 14th.
With my back acting up lately and and the Learn to Train Seminar being held May 13th and 14th,Jen and I have opted to help with the seminar and I will not be competing in May.
I'm really looking forward to another great seminar and meeting many more of you. This is a seminar you won't want to miss!
As far as competing goes, I have already selected another meet. I will be competing at the SPF Powerstation Pro/Am in Cincinnati on August 20th. Ive got 19 weeks to prepare for this meet and am ready to rock.
How will I be prepping for this meet? With something totally different and new to me. Could this be a huge mistake...maybe. Could it pay off immensely...I think it will. I've milked a conjugate system for some respectable but not great numbers going 550/475/605 raw at 242 Could I milk it for some more, probably. However I'm intrigues by this system and the results it helped some of the top lifters in the world achieve.
What is it? Sheiko.
I had my first workout last night and it was brutal and I liked it!
My Meet prep as planned will look like this
Sheiko 29 for two weeks
week off when Jen and I are in Vegas
Sheiko 29 4 week block
Sheiko 37 4 week block
Sheiko 37 4 week block
Sheiko 32 4 week block
My maxes are based off the following 560/405/605
Last night went like this
Bench- All reps paused
50% 5x1 = 1 set of 5 @205
Flat Bench Dumbell Flys
10x5 with the 30's five sets of ten
Squats felt rusty and that was to be expected since I haven't do0ne any in about a week and a half
This session took about 2.5 hours and I kept the rest to 3-3.5 minutes for all sets of the major movements.
I'm sore today.
Also quite happy.
Ive got video of this session and will get it up soon
Jen and I are off to Lexington now.
have a great one,
Email This Training Log To A Friend
Now it's easier than ever to share,
Click Here to email this Question to a friend.
Link To This Training Log