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Blow your arms up with this!

4/9/2011 8:34:54 AM - Michael Keck
MAJOR UPDATE

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
60% 5x1x245
70% 4x1x285
75% 3x2x305
80% 2x2x325
75% 3x2x305
70% 4x1x285
60% 6x1x245
50% 8x1x205

Flat Bench Dumbell Flys
10x5 with the 30's five sets of ten

Squats
50% 5x1x280
60% 4x2x335
70% 3x2x395
added belt
75% 5x3x420

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,
Michael Keck


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