I've been out a few days from training because I came down with a really bad cold.  Felt like my head was going to explode all the time but now I'm on the road to recovery and ready to rock the house with the new program I am about to commit to.  Its is Sheiko Powerlifting Program #29.

My previous powerlifting workouts have basically been a hybrid between Louie Simmons Westside Barbell (WSBB) and Joe DeFranco's Westside for Skinny Bastards program (WS4SB).  WSBB includes maximum effort days (ME) to build the ability to strain under a heavy weight, and dynamic effort days  (DE) to build the ability to accelerate and have explosiveness.  WS4SB includes ME and DE days but also repetition effort days (RE).  RE days help with the volumization of the muscles which is important for skinny bastards.

My analysis of these programs was that I love them.  However, I feel it improved my bench and deadlift a lot more than my squat.  I can't complain though.  It did finally get my squat to the 300 mark.  The emphasis in these programs is to find your weak points in the lift by analyzing your form on the ME days and choosing the right assistance lifts to help develop the strength needed to reduce those weak points. 

That approach works great when it comes to exercises that I am already very coordinated in....like the bench and deadlift.  It works okay for the ones that I'm not as coordinated in (squat). However, lately I do think that my squat coordination is improving; so, that made me do some research and I stumbled across the Boris Sheiko Powerlifting Programs.

The beginner program is basically aimed at hammering down the neuromuscular coordination needed for the competition lifts.  This alone will increase the strength of the movement.  Also, the weights used aren't ME or DE (aka...straining weight 90%+ 1 RM, or lighter quick moving weight, 50-60% RM).  The weights aren't moderate either like in bodybuilding (aka 6-20 reps).  They are "almost" straining (80-90%RM)  but not quite...which allows the lifter to save up nervous energy for a future true maximal test (aka powerlifting competition).  The training period is called the preparatory period...and the lifts are lifted 2 or 3 times a week.  So, that means, at times, I will be squatting three times a week.  A lot of times I may be squatting twice in one workout.

What you won't see in the Sheiko program is something like barbell curls or tricep pushdowns or leg curls...Iso's are out...only big heavy lifts and lifting them often is in.  Sheiko #29 is 4 weeks long and I will test my strength after that to see the improvements. 

This is just another tool in my arsenal to reach my goals for 2009.

I remember when my 2008 goals were 60-90 lbs away on each lift.  For the most part, I've passed those goals, though lagging in the squat.  This program will more than likely get that squat going like it should...as well as get that deadlift and bench into territory I never used to think about ever doing.

***and if I end up getting strong...maybe i will doing some powerlifting ; )