new year, new sheiko cycle

so, I finished my sheiko plan for 2016. at times, it hurt. did #29, #30, #31 and almost #32 due to illness. luckily, #32 is just a peaking cycle. still got some good lifts in but did not go for a new max. could easily repeat previous maxes, though, and I guess that counts for something.

after eating like a pig during the holidays I decided to go for a new sheiko cycle of 12-16 weeks. ideally, I will do 12 weeks, deload and then go for another 12 weeks.

at the end of january I will change gyms. for the last year, I have not only been lifting at work but also at the local commercial gym. now I have been in contact with a real weightlifting club. despite the name, they have not only weightlifters but also powerlifters. I think of this as a place where I can learn a lot of things.

some of my plans for the year are as follows, in no specific order:

  • squat 190 kg
  • bench >125 kg
  • deadlift 230 kg (i.e. just over 500 lbs)
  • sign my new work contract (I got the job mentioned here)
  • finish dark souls 3

for me personally, I have good reason to believe this year will be as good as 2016 was but in other ways. now I’m counting the days for a big goal of mine and if the plan holds, and I am pretty certain it will, I will reach that goal in just over one year.

be good to each other.

Publicerat i bench press, deadlift, squat, weightlifting | Märkt , , , , | 7 kommentarer

halfway through the volume block

the second week, out of four, in the volume block is over. it offered some recovery while still doing a lot of sets with the barbell.

what I like with sheiko so far (6 weeks in)

  • submaximal work: no risk of injury, I can train technique (neuronal pathways ftw)
  • lots of sets: I look cool as everyone else at the crap gym does three sets of microreps and leaves
  • lifting a lot means I sleep like a baby: I enjoy sleeping
  • feeling swole: being somewhat fat but feeling muscular and strong is great
  • stuffing my fat face with food: I like eating food, can refer to gainz/recovery/russians

what could be different

  • having superhuman strength without needing to lift weights: damn you, fate *shakes fist*
  • getting paid to lift: guess I need to buy more lottery tickets

in all fairness, the two points of possible improvement cannot be blamed on boris. at least not in full.

next week (w3 in sheiko #30) will be a bit heavier with regards to total volume. for instance, tomorrow is bench+squat+bench+squat. then comes assistance and builders. it will probably take me a little over two hours to complete. luckily I have a few good playlists to work through.

looked at my plan the other day. planning for a minor peak in the beginning of december (singles 100-105 % of current maxes) and then, hopefully, a greater peak just before the end of the year. there will be no world records, obviously, but I feel really good about the whole thing.

outside of the gym, there are only positives. a few are listed below:

  • most likely scored an interesting job (they are calling my references and those are damn good). won’t start until summer next year, tough, but if I don’t come off as a complete idiot there might be a complete career in store for me.
  • life at home feels really good. we try to maximise/optimise quality time. right now, money is tight for a week or so (some unexpected expenses). luckily I had put a little cash away and could arrange a (cheap) date-night yesterday.
  • my stress levels are significantly decreased.
  • I put in good work…at work. at least I put in hours and get results out of it. can probably improve in various ways, though.

be good to each other.

Publicerat i bench press, deadlift, squat | Märkt , , , , | 8 kommentarer

sheiko #29 is done, #30 is heavy

this morning I did w1d2 on sheiko #30. it hurt in the end.

I liked #29. that might be due since it is a ramp-up to real sheiko. handled the volume in #29 really well. it did not differ very much form my 5/3/1 with boring but big variation.

however, it seems that #30 will be a tough nut to crack. week one and three are supposed to be hard. we’ll see how my body handles it. as of right now, the entire upper body hurts. at the same time I’m having a great time in the gym.

while we’re on the topic of things I like, I really like what I am doing right now: educating myself to be of use to other people.

intended to write a long thoughtful post about sheiko. will do it later this week.

be good to each other!

Publicerat i bench press, deadlift, squat, weightlifting | Märkt , , , , | 2 kommentarer

stuff I’m still too young to know

had breakfast with my mentor the other day. she recently retired and the mentor program is officially over for me, but we’ve decided to stay in touch. it is inspiring to discuss both great and small things with someone who sometimes approach the subjects from a totally different angle. the accumulated experience (i.e. mostly hers) yield interesting talks.

for various reasons, we talked a bit about death. a relative of hers died recently, totally unexpected, from a previously unknown heart failure. during the autopsy it was discovered that quite a large a brain tumor was growing. if the heart issue had not occurred, it had just been a matter of time before the brain tumor had begun giving symptoms. in a way, one can argue that the person was saved from an even worse fate (i.e. the brain tumor, which is usually a really nasty way to go). if one needs to go, let’s just hope it will be fast and quite sudden.

a comrade of mine died during the summer. several years ago, he experienced a psychotic episode and never really recovered. we grew distant after the psychosis debuted. partly due to him developing slightly paranoid symptoms, even though he never expressed any mistrust directed against me. I grieve him and the person he was.

with regards to lifting, I have completed the third week of my dial-in/ramp-up/#29 to real sheiko. it still feels really good. hopefully the end result will match my gut feeling. even though the weights are quite light, the total volume is still taxing on me. I take relatively  short rests between sets, 90 seconds. some of the stuff I did today:

  1. squat: 2×4 146 kg
  2. bench: 3×6 96 kg (paused)
  3. squat: 3×6 146 kg
  4. good mornings: 5×5 92.5 kg

and so on, and so forth. also assistance and builders. took about 1:45 to complete this. could fit it into the overall schedule of the day.

all lifts were easy at the time. now, a few hours later, my body aches as I’m slumped in the sofa lika a bag of potatoes.

be good to each other.



Publicerat i bench press, squat, stuff, weightlifting | Märkt , , , | 1 kommentar

sheiko, ssri, and the stubbornness

coach, fatman, mm, ugains and everyone else: I still lift.

  • bench is slowly progressing. pressed 110 kg 2,3,2,2 three weeks ago.
  • squat: did a relatively easy 7 reps at 155 kg.

decided to try out sheiko during the autumn. there are lots of things to read up on, but I am lazy and will do #29, #30, #31 and #32 in that order. so far I have only completed w2d1 on #29 but it feels pretty good. one perceived advantage, for now, over 5/3/1 is that I only lift three days per week. how this plays into the long term results remains to be seen.

wrists are now sore all the time from the pressing volume. decided a while back to do all presses paused, hoping to get stronker. yesterday, I benched sets of three reps at 96 kg. the barbell flew up, as it should. I’d like to take this a sign that I’m doing something right.

lately I have been thinking about my energy levels while lifting. people in the gym, mainly guys, are getting so pumped up before a lift. I do not feel that way. it’s just work that needs to be done because I have decided to do it. to each their own, I guess. as usual.

since before last chrismas, I’ve been taking ssri. really hit a low point, with regards to mood, last summer and basically just pushed through the the autumn. decided to consult someone, an acquaintance and a professional,  for whom I have great confidence. discussed back and forth. I had already made the big changes that I needed to to in everyday life, but was also in need for an extra push. got a prescription. whether is has been placebo or actual effect, it has been a great help. and, in this case, effect is effect.

treating lifting as part of the laid-out plan has also helped, I believe. I like to decide upon the approach and then see it through. it is true, of course, that my lifting plans could have been better with regards to attained results. this does not bother me. I have consistently gotten stronger and thereby continuously achieved my goals. to do three reps at 110 kg (and then continue with easy sets of two reps) is a nice increase from when I barely squeezed out three reps at 95 kg a couple of years ago.

be nice to each other.

Publicerat i bench press, deadlift, squat, stuff, weightlifting | 10 kommentarer

w3d1 – failing but still winning

as usual, I went to lift today.

for various reasons I have taken the entire summer off. all in all, twelve weeks of vacation. sure, the bank account suffers horribly but it is all worth it. attended a single day in surgery two weeks ago. someone had torn a certain muscle and someone else had a nasty fracture. too bad for them but great learning experiences for me.

now I get to sleep in every day if I so choose before going to lift. after that I can play with the cats, read or do whatever I damn well please. to choose so freely is great.


main lift

bench press, 5 / 3 / 1+.

  1. 5x 86 kg
  2. 3x 98.5 kg
  3. 2x 108.5 kg (1+)
  4. 2x 108.5 kg (joker)
  5. 2x 108.5 kg (joker)

I was really certain to get a nice three reps in the 1+ sets, something I did as a joker set(!) a month or so back. after the second rep I just felt I did not have it. thought too much about other things which was less than optimal. did two jokers with two reps per set. that does not equal doing three reps but it’s something.

I guess I can’t win in the gym every day. 🙂


close grip bench: 5 sets á 10 reps at 78.5 kg

lat pulldown: 5 sets á 10 reps at 95 kg

dumbbell shoulder press: 11, 10, 9 reps at 22 kg

dumbbell shoulder stabiliser: 3x 10 reps at 5 kg

dumbbell bicep curl: 3x 10 reps at 14 kg

that’s that. be good to each other.


Publicerat i bänk, bench press, Uncategorized | Märkt , , | 1 kommentar

so, I went to eleiko…


a weekend in may, I went to halmstad where the eleiko hq is located to attend a basic level course in powerlifting.

a very valuable experience for a powerlifting beginner like myself. the coach was peter konradsson, a guy who started competing in 1986 and who never really stopped since. footage of him can be found here, among other places. peter works as a naprapath in södertälje when he is not lifting. a great guy.

purely by coincidence, another person from KI attended the course. we bumped into each other a couple of years ago and I remembered him due to him being quite big. the world really is small sometimes.

the youtube clip above is pretty good. it was recorded when the crew from barbell shrugged went to eleiko. I linked this mostly since they show off the facility in a nice way. not surprisingly, there were several power racks and platforms. they even had a exxentric kbox (shoutout to freddan with whom I did battle on the bjj mats a number of years back).

on this occasion we were ten participants, but two of them are quite accomplished powerlifters (737 kg total in -105 kg and 670 kg in -91 kg) from ASK who attended to learn more about how to coach in their local gym.

one person who have attended at earlier occasions have written about his experience here (much better and more thoroughly than I will do). a short recap of my weekend is below.

day 1

after getting to know each other a bit, focus was on the squat. started with theory and then split up among the platforms in pairs or groups of three. light warmup. tried to assess the technique of the other lifters. peter made sure to attend to all platforms and lifters, while the ASK guys pitched in as opportunity arose.

details such as stance width, depth, mobility and so on were adressed. I dare to say I learned a lot. polished my PR and squatted 183 kg without shoes before we called it a day. tried with 185 kg as well but lost my balance while in the hole.

day 2

started off with the bench. this was the prime reason I had for going to this course: my bench is not good. all my lifts can improve by bounds and leaps, but the bench most of all. got solid coaching here and made several changes to everything. increased my PR from 114 kg to 120 kg without struggling. also played around with a titan ram (like a slingshot) and worked up to a single on 150 kg.

last, but not least, was the deadlift. I thought I was doing things pretty much optimal here but I got several good suggestions for improvement. increased PR from 220 kg to 225 kg by the end of the day.


I am really happy that I attended the course. nice people, good coaching and lots of food. if you have the opportunity to go there, do it.


Publicerat i stuff | Märkt , , , , | 4 kommentarer