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Post by Deleted on Dec 2, 2009 20:11:24 GMT -5
Would it be acceptable to do this cycle raw except for the addition of knee wraps? So instead of squat suit max itd be a knee wrap max which Im assuming will be +10-15kgs?
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Post by joeldibattista on Dec 2, 2009 21:50:28 GMT -5
Would it be acceptable to do this cycle raw except for the addition of knee wraps? So instead of squat suit max itd be a knee wrap max which Im assuming will be +10-15kgs? Yes - my training partner and I are just about to do this are we are preparing for a bench-only competition.
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Post by Deleted on Dec 4, 2009 16:18:39 GMT -5
I cant enter my numbers as the cells are protected. Can anyone help here? What is a rated lifted and how are the lifter evaluations determined? Thanks in advance.
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Post by Deleted on Dec 6, 2009 18:18:37 GMT -5
hi,
i am new to sheiko style of training, i am a 100 kg lifter [ipf australia], and comp lifts are squat 272.5 [raw 205], bench 195 [raw 160], deadlift 280 [raw 272.5], total 715 [raw 630]. time is the biggest hurdle to doing sheiko properly, as i have at most 4 x 45 - 60 minutes sessions available weekly.
i currently have 16 weeks until my next comp, and goals are 280 squat, 200 bench, 280 deadlift [for a total of 760 kg].
i am thinking of doing # 29, followed by the 12 week reduced volume template mentioned here.
i have been told by another very advanced lifter here that maybe i could drop the second lift of a workout out of that workout to reduce time and should still get good results [i.e. where it says bench - squat - bench, drop the second bench].
anyone got comments about this?
thanks very much,
mark roskell
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Post by joeldibattista on Dec 6, 2009 18:39:24 GMT -5
Hi Mark, I really think those second movements are key to this training. Could you maybe do the second movement at a different time in the day? Say squat & bench in the morning, then squat again in the evening? Or the day after?
I hate to say it, but I think you're going to struggle to do any Sheiko routine in 4x45 mins, especially in equipment. I would try emailing Dave Bates and perhaps he can come up with a reduced volume 4-day plan for you.
Cheers, Joel
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Post by Deleted on Dec 6, 2009 18:56:44 GMT -5
hi, thanks for your input. i agree, even 60 minutes might be tight. what do you think of splitting the 3 x weekly schedule up so it covers 4 days? an extra day, but not an increase in workload? btw, do you lift in melbourne? regards, mark
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Post by joeldibattista on Dec 6, 2009 19:49:42 GMT -5
Mark, I'm sure it could be done - Dave is definitely your best bet to come up with something.
Yeah I train with SP @ ESP in Melbourne.
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Post by Deleted on Dec 6, 2009 20:31:20 GMT -5
hi, i will email dave bates with my enquiries, thanks. yes, sp has been giving me a bit of advice over the last day or two regarding this type of training. his lifts have certainly taken off [that 365 looked easy!!!]. what fed do you lift in? regards, mark
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Post by spsfw on Dec 6, 2009 20:44:24 GMT -5
Joel is also IPF
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Post by Deleted on Dec 6, 2009 21:22:56 GMT -5
hi, were you at nationals in sydney this year? i was only there the sat night lifting [100 kg]. mark
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Post by joeldibattista on Dec 7, 2009 0:30:46 GMT -5
Yes I was there - came second in the 125+ class.
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Post by Deleted on Dec 7, 2009 3:57:40 GMT -5
Mark, here's what I am doing to reduce the time of the reduced volume template
Monday stays as equipped squat day All shirted bench moved to Wednesday Friday changed to bench only ( I can do this workout at home ) All Deadlifts moved to Saturday
As the equipment is the main thing that takes time, so not having to wrap knees and use bench shirts on the same day reduces that.
You're still going to struggle to fit into 4x60 minute blocks though
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Post by benburgess on Dec 7, 2009 14:01:30 GMT -5
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Post by michael on Jan 17, 2010 14:22:02 GMT -5
Has anyone ever cut weight for their final evaluation if there is no meet? I have tried to duplicate competitions before by cutting weight and weighing in as if I were competeing.
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Post by Deleted on Jan 19, 2010 9:03:40 GMT -5
Has anyone ever cut weight for their final evaluation if there is no meet? I have tried to duplicate competitions before by cutting weight and weighing in as if I were competeing. I did in a sense, I was finishing up #32 and then was going to run an 8 week cycle after that in preparation for a meet. But because I needed to drop so much weight, I decided to do it while I was far away from my competition to get in range. I dropped about 7-8 pounds during those four weeks, I did really feel the effects during the final eval, but I really think I cut too hard and had I taken my time, it wouldn't have affected me so much. I made the same mistake at my last comp, cut too much, too fast and I ended up totaling 90 pounds less than I did four weeks earlier during my skills eval. So long story short, I'm not sure I would do it unless you think you really need the practice and are not sure if you can do it for a real competition. Cuts just affect strength and since you are trying to obtain new PR's in practice, I don't see much benefit unless you are actually in a comp. Just my opinion, others may think differently. My lesson learned was always keep my weight in check, a cut more than 6 pounds just messes with me too much.
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Post by michael on Jan 19, 2010 13:12:50 GMT -5
Thanks for your input. What you did was weight loss, I am actually looking to cut the final 24hrs as if I were competing. I have done this in the past not only for meets but also for a test or two here in my home gym. I was just curious if anyone was against it in regards to sheiko testing.
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Post by michael on Jan 21, 2010 12:24:01 GMT -5
Ok here it goes. I just finished my final week of the 12 week reduced volume cycle and the results are in. I gained 5 lbs of bw and went from 168-173. I fasted for 24hrs and weighed in at 168 then recon. for 24hrs back to 173lbs.
2009 competition maxes: squat-405(pr), bench-280, dead-600(pr) 1275 total(pr)
gym tested maxes before cycle: 380-270-540? stopped dead at 500
Squat: 345-370-410(pr) Bench: 250-265-280 Dead: 500-530-560 1245 total
First off I was clear, calm and focused but not amped up. All lifts were very work like. The squats were all strong and the 410 was the most weight I have ever squatted. It was the toughest attempt with a little knee buckle but good. I wanted more but was happy considering I used 360 as the calculated max to be safe. I enjoyed squatting the most of all lifts on this program. Form feels more confident doing doubles and triples.
I was hoping for more in the bench considering I was benching everyday. The 280 was ok, no real sticking point. Several years ago I hit 310 and I have been trying to get back over three since. The flyes get a bit mind numbing but I did get some pec carryover. I feel I had a little more but not much. The benck locks from my sticking point are 4 inches off my chest and hit my pecs not my triceps.
Now my pet lift, the deadlift. Did not have a good feeling about the lack of pulling from the floor every week. The pulls to knees were not very pleasing, sometimes they were on other times not so much. Also it felt like my head was going to explode staying bent over with 400+. I am a divebomb puller with all back and hams no leg drive. I did not like trying to stop my pull at the knees when I train to explode thru my sticking point below knees. 560 was smooth but I felt slower off the floor once I got to 500+.
All in all I enjoyed the program and the only issues I found were pulling from floor more, more triceps, and higher reps on abs. Also i had to sub rev hype for gm as it was burning up the nerves in my low back. I would like some opinions as I have a meet May 1st and would like to start the 13 week cycle or rerun the 12 week with a few modifications. Thank you, Mike Hart
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Post by benburgess on Jan 21, 2010 15:23:32 GMT -5
I cant work out if you gained or not? Which are your previous numbers, the gym tested ones or the comp tested ones? How come they are so different?
Either way your total suggests you can handle more volume than on this cycle next time out i would have thought.
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Post by michael on Jan 22, 2010 11:23:29 GMT -5
I cant work out if you gained or not? Which are your previous numbers, the gym tested ones or the comp tested ones? How come they are so different? Either way your total suggests you can handle more volume than on this cycle next time out i would have thought. I did the 380 squat and 270 bench in october right before I started sheiko. I stopped at 500 dead because I knew I was not into it so I chose 540 as a max because I open with that at almost every meet. My meet numbers are always better because I am a meet lifter. I get amped up and even more focused at meets. I can almost match my bench in my gym, the squat I have gotten better at duplicating but my pull... I have to be thru the roof to get anywhere near my meet max. I am glad to be a meet lifter because that is where it counts and I have learned to expect it after 11 years competing. I felt fairly fresh the whole 12 weeks. A little soreness in legs at first but not too much. My pecs felt a little overdone and I did reaggrevate a clavicle strain but all in all I was very capable the whole cycle. I never missed any reps and the bench felt very easy, squat not very demanding either. Some of the pulling session were a little rough when I went 430-450 for sets but managed them all. Just looking to see what to try for the may 1st meet.
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Post by Deleted on Jan 24, 2010 18:08:42 GMT -5
I cant work out if you gained or not? Which are your previous numbers, the gym tested ones or the comp tested ones? How come they are so different? Either way your total suggests you can handle more volume than on this cycle next time out i would have thought. Hi Ben You seem to be experienced with Sheiko so maybe you can offer some info. I have just finished 29,37,32. Had no comp to do as was just trying Sheiko but do have Cat 1 And Cat 2 IPF refs who train at our gym to check lifts etc. Did all lifts raw, no belt, no knee wraps just wrist wraps Sq 250,B 180,dl 285 at BW 100 and want to do 12 week reduced volume equiped. Is this cycle ok for me or should I be doing something else, maybe the 13 week equipped cycle. I have a comp to do in 14 weeks. I like training 3 days a week(Wife and kids like it)I use to always do 4 days per week. . Lifts are in kgs by the way.Thanks in advance
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