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Post by Deleted on Jan 25, 2010 5:29:24 GMT -5
Missed a DL on the skills evaluation. I'm in week nine, think I need to re-adjust? I think it was just an off day. My Sq and BP were fairly easy. Last week I did do more than the prescribed reps on my last sets of DLs, think that screwed me?
Thanks
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Post by benburgess on Jan 25, 2010 14:14:38 GMT -5
Ben - 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. Cant really comment mate ive never ran this 12 wk low volume cycle so i dont know owt about it. Generally, cycles designed for higher rated lifters have more volume. You are a CMS on the 89 chart so going off the charts you should be doing more volume than there in this cycle but then this cycle is Daves thing so maybe ask him. Also there are some really really strong lads on here doing way less volume than their rating would suggest and gaining great.
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Post by Deleted on Jan 25, 2010 17:58:09 GMT -5
Thanks Ben
Is this rating chart for no belt raw or belt included raw. My squat and Deadlift go up a bit but bench doesnt. Belt adds about 30kg to the total so what position in the chart is that? Rating charts probably dont mean much to me since I havent done Sheiko at all in my 18yrs of lifting and I certainly havnt done this much volume before(more intensity though). I think I will just do the 12 week cycle and see how that goes. I just dont want to waste my time as I am a master lifter now and dont want to do a programm that is not suitable. Cheers.
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Post by michael on Feb 4, 2010 14:34:16 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 Ok Dave let me know your thoughts. Since you were busy I went ahead and started the 13 week no equip cycle with current maxes of 410-280-560. I know my dead is higher but as a said before it is very difficult to duplicate a max dead in training. I have to sub for gm still or I start to get nerve flare up in low back. I am puttimg in oh rope and ly db ext for tri instead of dips. When my bench was over 300 I could hit 60x12x10 oh rope now 55x5x10 is tough. If you have any other ideas on this post or my last ferw please let me know. I am competing May 1st. thank you Mike Hart
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Post by davebates on Feb 7, 2010 12:58:43 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) Ok that was a 7% increase there..
Bench: 250-265-280 3% there.. not bad either..Dead: 500-530-560 1245 total If you started with 540, 560 isn't bad either 3% increase.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. Good, use 410 as a max next time around.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. Ok.. Pecs and lats help get the bar off your chest. perhaps go a little heavier on these movements.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. Hmmm so you use speed to help you?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+. Did you pause every rep on the deadlift? Do a rep, reset do a rep etc..? It makes a difference.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 So make the changes you want to make, run the program again and see how you do. Nothing is perfect, it is a learning process that takes time.Ok Dave let me know your thoughts. Since you were busy I went ahead and started the 13 week no equip cycle with current maxes of 410-280-560. I know my dead is higher but as a said before it is very difficult to duplicate a max dead in training. I have to sub for gm still or I start to get nerve flare up in low back. How much weight are you using here? It should be no more that 165lbs max I am puttimg in oh rope and ly db ext for tri instead of dips. That's fine or you can do board work using a close grip. When my bench was over 300 I could hit 60x12x10 oh rope now 55x5x10 is tough. If you have any other ideas on this post or my last ferw please let me know. I am competing May 1st. thank you Mike Hart
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Post by michael on Feb 8, 2010 15:17:44 GMT -5
I was only using 135-155 on GM but the arthritis in my L5 causes me to redline sometimes. I have managed it well and I am not too concerned with it. Made it to 600 without GM. I did not pause the reps on pulls to knees, is that what I should be doing? If it is too much (low back burn/fatigue) I was thinking of concentrating on pulls from floor or rack pulls, what are your thoughts? I am subbing direct tri work for dips, my collarbone feels a bit better too. Thank you again for your time. I will shut up now , finish the 13weeks and report back May 2nd! So make the changes you want to make, run the program again and see how you do. Nothing is perfect, it is a learning process that takes time.Ok Dave let me know your thoughts. Since you were busy I went ahead and started the 13 week no equip cycle with current maxes of 410-280-560. I know my dead is higher but as a said before it is very difficult to duplicate a max dead in training. I have to sub for gm still or I start to get nerve flare up in low back. How much weight are you using here? It should be no more that 165lbs max I am puttimg in oh rope and ly db ext for tri instead of dips. That's fine or you can do board work using a close grip. When my bench was over 300 I could hit 60x12x10 oh rope now 55x5x10 is tough. If you have any other ideas on this post or my last ferw please let me know. I am competing May 1st. thank you Mike Hart
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Post by davebates on Feb 10, 2010 13:44:12 GMT -5
I was only using 135-155 on GM but the arthritis in my L5 causes me to redline sometimes. Hmmm bummer.. I have managed it well and I am not too concerned with it. Made it to 600 without GM. I did not pause the reps on pulls to knees, is that what I should be doing? Well, kind of, I just want to make sure you reset between reps, your hands can still be on the bar. it you can, video your reps and send them to me.
If it is too much (low back burn/fatigue) I was thinking of concentrating on pulls from floor or rack pulls, what are your thoughts? Try it and see. Let everyone know your findings and results please.I am subbing direct tri work for dips, my collarbone feels a bit better too. Good keep us posted and what you did and the results of your efforts. Thank you again for your time. No worries.. I will shut up now , finish the 13weeks and report back May 2nd!
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Post by Deleted on Feb 20, 2010 19:13:32 GMT -5
I finished my 12 week cycle. I didn't have a meet but I did the meet day as a skills evaluation. I weighed 201 (I compete at 198) It went pretty well. My 3rd attempt for SQ was 485 I hit it felt good tried 500 and just missed. (485 was a 12lb PR) Bench was dead on. Program called for 375 and I pressed that. (6lb PR.) For DL my attempts were 545, 565 and 600. I pulled the first 2 but I knew I didn't have the 3rd so I passed. I have pulled 584 in a meet so I didn't PR here. My total was 1425 which is a 30lb PR even without the 3rd DL attempt. I was pretty happy.
Any advice where to go next? I was going to repeat the 12 week red. cycle but I think I may need some tweaking for my DL. While I don't believe I lost any on my DL I don't feel like I gained any either. I'm shoot for a 600 pull in the sping/summer anyone have any thoughts on how to approach the DL?
Thanks
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Post by joeldibattista on Feb 20, 2010 22:34:49 GMT -5
Do you think you could've pulled 585? That would've given you a 40lb PR on total? That is a great result, congrats.
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Post by Deleted on Feb 21, 2010 5:13:46 GMT -5
Do you think you could've pulled 585? That would've given you a 40lb PR on total? That is a great result, congrats. Thanks, I didn't even think of that but yea I think I could have. I know I had more than 565 but knew 600 wasn there.
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Post by benburgess on Feb 21, 2010 13:04:18 GMT -5
Where do you struggle int pull?
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Post by deathevocation on Feb 21, 2010 16:52:52 GMT -5
For me, in the gym the problem with the deadlift is bringing the intensity that is created on the platform at a comp.
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Post by Deleted on Feb 21, 2010 19:35:21 GMT -5
Where do you struggle int pull? I guess off the floor. I have only missed one DL in the last year and that was 565 on this cycle. 99% of the time if I get it off the floor I complete the lift. The miss on 565 was 2" from lockout. I went in four meet in the last year and improved from 545 to 585.
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Post by Deleted on Feb 21, 2010 19:36:22 GMT -5
For me, in the gym the problem with the deadlift is bringing the intensity that is created on the platform at a comp. I'm with you on that too.
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Post by Deleted on Apr 10, 2010 16:34:00 GMT -5
Just finished 12 weeks reduced volume and did regional champs at 99.1BW, IPF affiliated, we have 2 Cat 1 refs too so judging is first class. Squat was good with 305kg, Bench 205 couldnt lock out 215 twice about 20mm from lockout My raw press is very good but the shirted work has suffered as I use to do 2brd shirted lockouts to 250kg,Deadlift 290 couldnt hold 302.5 grip has weakend. This is my 2nd Sheiko cycle, first in equipment. My evaluation of the 12 week cycle is I need to change the bench templates and reintroduce reverse bands and heavier lockout work. Squat work is about right although I felt abit under done. Deadlift speed was good and technique excellent but I have always had a problem with grip strength and this has worsened on Sheiko because the training weights are lighter and hence grip strenght is not evident until around 95% + . I think I might do 13 week normal volume this time, I have National champs August 6-7th. Would appreciate some feed back regarding the 13 week equip cycle. Many Thanks.
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Post by joeldibattista on Apr 10, 2010 18:38:55 GMT -5
Great lifts kikipowah. Dave added in boards, reverse band benching to good effect for SP. I would contact him via email.
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Post by Deleted on Apr 11, 2010 2:14:08 GMT -5
Thanks Joel. Are you saying to e-mail SP? I can talk to him through Powerhouse. Thanks.
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Post by joeldibattista on Apr 11, 2010 4:39:45 GMT -5
No I meant Dave Bates, but I'm sure SP could recommend you something too.
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Post by benburgess on Apr 11, 2010 12:42:40 GMT -5
Just finished 12 weeks reduced volume and did regional champs at 99.1BW, IPF affiliated, we have 2 Cat 1 refs too so judging is first class. Squat was good with 305kg, Bench 205 couldnt lock out 215 twice about 20mm from lockout My raw press is very good but the shirted work has suffered as I use to do 2brd shirted lockouts to 250kg,Deadlift 290 couldnt hold 302.5 grip has weakend. This is my 2nd Sheiko cycle, first in equipment. My evaluation of the 12 week cycle is I need to change the bench templates and reintroduce reverse bands and heavier lockout work. Squat work is about right although I felt abit under done. Deadlift speed was good and technique excellent but I have always had a problem with grip strength and this has worsened on Sheiko because the training weights are lighter and hence grip strenght is not evident until around 95% + . I think I might do 13 week normal volume this time, I have National champs August 6-7th. Would appreciate some feed back regarding the 13 week equip cycle. Many Thanks. Good lifts. If your sq felt a bit undercooked then yeah the extra vol in the regular 13wk would probably work great. For bench i would just switch at least one of the Day 1 or 3 bench sessions to a lockout type movement. For DL grip how about trying to do as many of your warmup reps as possible (maybe up to 70%) double overhand and/or using double overhand stiff legs as your SPP movement. That way you get an easy fix without having to d*ck around with major changes.
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Post by Deleted on Apr 11, 2010 16:50:40 GMT -5
No I meant Dave Bates, but I'm sure SP could recommend you something too. Cheers Joel but I don't have his e-mail. Thanks Ben. I have done double overhand in the past but I was so hardnosed about doing the Sheiko template as written so I could find any weaknesses and make amends there after. I am going to put heavy weighted dips in also as I find my lockout increases with these.
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