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Post by Deleted on Dec 28, 2009 16:57:46 GMT -5
Hey guys, I have a weird question and I know many of you will say to just stick to a cycle and follow through with it. I have what I call training ADD. For some reason I start a routine and get bored and switch to something else after a few weeks. After talking with Al Caslow, he suggested I set up a routine for 3 weeks at a time and then analyze it and pick out what I liked and didn't like and set up another 3 weeks and go at it that way.
I like the wave loading kind of thing the way sheiko is set up and what I am wondering is, is there a short sheiko cycle? Is there some way I can do a sheiko style program that would allow me to change things up every month or so?
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Post by deathevocation on Dec 28, 2009 18:32:51 GMT -5
So you can do a 3 week cycle but not a 4 week one? Come on!
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Post by Deleted on Dec 28, 2009 19:03:14 GMT -5
i was just using that as an example. Do you know of a 4 week cycle?
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Post by joeldibattista on Dec 28, 2009 19:19:28 GMT -5
All the rated lifter blocks you see on EFS that Eric posted up are 4 week cycles.
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spsfw
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Post by spsfw on Dec 28, 2009 21:26:07 GMT -5
I'd also be wary of what you are saying you like or don't like. Often the stuff you don't like works really well. I don't find the second lot of squats on day 1 much fun at all- but there is no way I'd drop them.
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Post by Deleted on Dec 28, 2009 22:30:12 GMT -5
I still do stuff I don't like to do. I guess I should have worded it differently. I guess what I meant was if I were doing something I wasn't getting anything out of or maybe I felt something was taking away from some important part of the program I would drop it. I think this is Al's way of helping me with my ADD thing. If I have only four weeks to work on something I tend to work it a nit harder and it keeps my interest better than if I had to do something for say 16 weeks.
In another thread I mentioned a comoarrison chart. Basically, what I am thinking is I'm doing "X" routine for 4 weeks at the end of it I can choose to do "A,B or C". That kind of thinking works better for me than months and months of the same sort of thing ahead. Does that make more sense?
On another note I guess I am a bit vain. I want to look like I lift weights. It comes from years of being the skinn kid. That's one reason I like more variety in my training. As an example, here is the template Al suggested to me before my last meet. Maybe you guys can work with it and give me some ideas...
Sunday 1, Bench Press* 2. Triceps(pressing movement) 3. Good mornings 4. Pullthroughs or 45 degree back raise 5. Abs 6. Calves
Wednesday 1. Squats* 2. Speed Bench 3. Flyes or weighted Pushups 4. Calves 5. Abs
Saturday 1. Deadlifts* 2. Back 3. Back 4. Biceps
*-Sheiko style percentages applied to these exercises.
The reason it was set up like this was because of my work schedul and coaching my kid's sports I am only able to train on Sat, Sun and one day during the week(Tue, Wed OR Thur).
I know this isn't truly Sheiko at all. It's more of a wave loaded thing. That is what I wanted to figure out is how can I apply the Sheiko principes to this? If it would be better I could replace Goodmornings with squats and put GMs in the roatation with pullthroughs and back raises on Sunday. And do a percentage thing with the bench press in place of the speed bench on wednesday. Any thoughts or suggestions you guys have are very welcome.
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Post by Deleted on Dec 29, 2009 22:20:17 GMT -5
The best thing you can do with 3 days to train is Sheiko templates that call for 3 days in the gym. If you were the skinny kid , just do the big 3 Squat, bench , deadlift, compound movements such as these build size way quicker than little body building pump classes. You grow out of the gym, ie: when you are resting after hard training sessions and if you are naturally thin you need less complicated exercises. As SP said the 2nd lot of squats is the endorphin releaser that will make you grow, I love the second squat session. Instead of good mornings do some barbell bent rows etc but dont drop good mornings altogether.
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spsfw
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Post by spsfw on Dec 30, 2009 6:13:07 GMT -5
I agree with kiwipowah. If you want to be strong and look like you lift weights- stick to the big movements. I am a little confused though. Is powerlifting a major objective here? If yes- why mess with Sheiko so much you end up with something that doesn't look like Sheiko? If no, then why the desire to cannibalise a powerlifting routine?
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Post by Deleted on Dec 30, 2009 11:42:53 GMT -5
Well, I guess the simple answer is not so simple. I have always been the skinny kid but now, at 37 I am much stronger and bigger than I was. I am around 200 lbs now so I'm not so skinny anymore. Kind of like a reverse anorexia or something. From my limited understanding of Sheiko it looks like all of the routines you find on the internet were not generic routines for everyone to follow but routines that were designed by Boris Sheiko for someone in particular and they just tend to apply to the masses as well. If that is the case, what I am looking for is how the percentages, sets and reps were devised and apply that methodology to my own training.
It's not that I am trying to bastardize Sheiko so much but instead to apply the theories to my own training. I guess that sums it up more than anything...instead of following a "Sheiko program" I want to follow the Sheiko "theories". That being said, the more I look through the routines, it looks like he doesn't wave the percentages as much as he does the volume. The percentages remain fairly constant(except during a competition phase) as well as the reps but the number of sets change. Is that accurate?
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Post by Deleted on Dec 30, 2009 12:53:41 GMT -5
That being said, the more I look through the routines, it looks like he doesn't wave the percentages as much as he does the volume. The percentages remain fairly constant(except during a competition phase) as well as the reps but the number of sets change. Is that accurate? That sounds accurate to me. I can relate; I have the same training ADD that you have. I know this is going to sound like a PC answer, but I forced myself to run my first four-week cycle without changing a single thing. I think that it provided me with a solid perspective of how to gradually modify things from that point on. On the other hand, Al Caslow certainly knows his stuff...
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Post by davebates on Dec 30, 2009 13:33:36 GMT -5
I still do stuff I don't like to do. I guess I should have worded it differently. I guess what I meant was if I were doing something I wasn't getting anything out of or maybe I felt something was taking away from some important part of the program I would drop it. I think this is Al's way of helping me with my ADD thing. If I have only four weeks to work on something I tend to work it a nit harder and it keeps my interest better than if I had to do something for say 16 weeks. In another thread I mentioned a comoarrison chart. Basically, what I am thinking is I'm doing "X" routine for 4 weeks at the end of it I can choose to do "A,B or C". That kind of thinking works better for me than months and months of the same sort of thing ahead. Does that make more sense? On another note I guess I am a bit vain. I want to look like I lift weights. It comes from years of being the skinn kid. That's one reason I like more variety in my training. As an example, here is the template Al suggested to me before my last meet. Maybe you guys can work with it and give me some ideas... Sunday 1, Bench Press* 2. Triceps(pressing movement) 3. Good mornings 4. Pullthroughs or 45 degree back raise 5. Abs 6. Calves Wednesday 1. Squats* 2. Speed Bench 3. Flyes or weighted Pushups 4. Calves 5. Abs Saturday 1. Deadlifts* 2. Back 3. Back 4. Biceps *-Sheiko style percentages applied to these exercises. The reason it was set up like this was because of my work schedul and coaching my kid's sports I am only able to train on Sat, Sun and one day during the week(Tue, Wed OR Thur). I know this isn't truly Sheiko at all. It's more of a wave loaded thing. That is what I wanted to figure out is how can I apply the Sheiko principes to this? If it would be better I could replace Goodmornings with squats and put GMs in the roatation with pullthroughs and back raises on Sunday. And do a percentage thing with the bench press in place of the speed bench on wednesday. Any thoughts or suggestions you guys have are very welcome. here is out of his test book: With three single training in the week of exercise we distribute in a following manner: Monday Medium Friday Squattings Press Squattings Press Thrust Press We consider that squatting it is necessary to make 2 times a week so that there would be the possibility at the beginning of week to make squattings intensive from 2[kh]-3[kh] with single lifts, and in the end of the week volumetric with the lifts from 4 to 6 times, or vice versa. [Zhimovye] exercises we carry out during each training because muscle of hands and upper shoulder girdle they manage to be restored. Since athletes dischargers in state to the already determine its maximum results in the competing exercises, the dosage of load is written in the percentages. With writing of plan for the dischargers this version is best, because in the group the athletes of different discharges can be occupied and naturally different weight categories. Therefore with the identical percentages of load they all will be trained with the different weights. It is natural that with writing of plan for the group of athletes it is not possible to provide individual qualities; therefore we recommend separately to each athlete to give additional exercises to one or other lagging group or another of muscles. The basic task of this group of athletes is further work on the mastery classical of exercises technique and the development of force. The given 3 plans are the continuation of friend- friend. I.e., knowing, when in those occupying in this group will be competitions, it is possible to count off back 3 months and boldly to take up the fulfillment of these plans. First week, the first plan as if pulling into the load. Two large trainings (on [KPSH]) on Monday and Friday even one small on Wednesday with the small percentages, maximum 75%. In the following weeks increases quantity 80- 85% weights. With required kneading 50- 60- 70 percent weights the basic work of athletes will be by 80 percent and above. 3-3,5 weeks prior to competitions for the athletes of dischargers it is compulsorily necessary to make “driving” in all 3- X competing exercises. This will help to plan initial approaches on the forthcoming competitions. Some of trainer and athletes prefer to make “drivings” almost in the week prior to the beginning of competitions. I explain this, by uncertainty in itself, by the desire to once more verify itself. This is incorrect, because athlete does not manage to restore his physical forces and most important does not manage to restore nervous system. The recent 2 weeks before the competitions we " unload” athletes, diminish the volume of load on [KPSH] and in the intensity (we diminish percentages). We proceed from the fact that if the athlete in 2-2,5 months of trainings did not accumulate force for raising the personal record weights, then more strongly no longer he will become for [poslednii] of 1-2 weeks to the competitions. But to here spend force, nervous energy completely can. During this period the trainings, when athlete left to the peak of sport uniforms, it is very important to hold athlete from his natural desire to raise 90% of weight and it is above. Task of trainer to convince athlete to preserve this thirst of the desire of the lift of maximum and submaximum weights for the forthcoming competition. The skill of trainer consists of deriving of athlete on the highest peak of sport uniforms precisely in the necessary time. Exemplary load distribution in the weekly cycles of preparatory period with 3- X trainings. Days of the week 1 week 2 weeks 3 weeks 4 weeks 5 week Monday Average Large Average small Large Medium Small Small Small large Average Friday Average Average Large average large
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