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Post by Deleted on Feb 16, 2010 12:50:35 GMT -5
Currently running 29/37/32, just had the skills evaluation... it went pretty well. 10 pound PR on squat, 5 on bench and added 10 on deadlift, with a very close attempt that would be been 20 pounds on the deadlift.
I'm considering working with the sets/reps from the reduced volume program a bit more, last summer I dropped the volume down a bit on the second squat day and it really helped me out. This time around I followed the protocol very closely and I just always felt worn, even though I know you are supposed to feel that way to an extent, I think this was beyond that.
Video of my squat below, weighed in just before the workout at 168, managed 500 with a belt and neoprene knee sleeves, so pretty happy with that.
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Post by michael on Feb 16, 2010 13:04:31 GMT -5
Athos, I just tankrd again for the 2nd day of week 3 on the 13 week no equip cycle. I don't feel particularly bad but a litle worn as you stated. My squats and deads feel way off. I am thinking of going back on the 12 week reduced cycle I ran before this because I have a meet May1st and there is no time to waste. I think the squat and dead volume may be too much for me on this 13 week cycle. Your thoughts please.
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Post by Deleted on Feb 16, 2010 14:25:20 GMT -5
I am curious. Why did you use a box? I would like to see you try that weight without the box. Squat seemed a bit high.
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Post by Deleted on Feb 16, 2010 14:48:16 GMT -5
Athos, I just tankrd again for the 2nd day of week 3 on the 13 week no equip cycle. I don't feel particularly bad but a litle worn as you stated. My squats and deads feel way off. I am thinking of going back on the 12 week reduced cycle I ran before this because I have a meet May1st and there is no time to waste. I think the squat and dead volume may be too much for me on this 13 week cycle. Your thoughts please. I'll preface this by saying that others on this forum are more experienced and knowledgeable with Sheiko than me, but to answer your question from my own personal experience with Sheiko – Considering your situation with the upcoming meet and the fact that you are missing weights during week 3 (this is strange and the possible factors are many), I would make a change now and go with what has worked for you in the past for the competition. I know Sheiko himself gave flexibility to adjusting weights within the workout by a small amount and you had good success last cycle using weights based from a lower max; that may be a better approach for you – drop your max numbers a bit and make sure you get your sets/reps in to be fairly consistent with the volume. If things get easier as the weeks pass, you can always adjust upward as needed. However, if you do feel constantly worn or a bit overtrained, then I would also consider the reduced volume program again. I will say that personally, my best Sheiko cycle was the one in which I reduced the overall sets and even more so for the sets and percentages on the second squat day - this was a suggestion I received from Al Caslow after querying him on his experiences and it really helped. Not everyone is going to benefit the same from a prescribed volume, some need more, some need less, it’s about finding what is most effective for you.
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Post by Deleted on Feb 16, 2010 14:57:54 GMT -5
I am curious. Why did you use a box? I would like to see you try that weight without the box. Squat seemed a bit high. I train alone - so I use that box to know when I hit depth, it does nothing except nip my rear so I know I'm there. I got 474@165 to pass in the USAPL using the same technique. But I appreciate the constructive critique - to me, if it can be questioned at all, it's not deep enough.
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Post by benburgess on Feb 16, 2010 18:07:06 GMT -5
Steve that's strong as hell mate...it's also w-i-d-e as hell! I thought i was a wide squatter but damn that's almost like a sumo pull. You must have hips of doom to be able to take that stretch.
Like i say great strength although i would say you are just about level on that box & have to agree with Link, a touch high.
25lb PB at the skills test - great work fella.
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Post by Deleted on Feb 16, 2010 18:27:55 GMT -5
Thanks Ben! Really I've never had any hip problems, just been widening things more and more as the years go by. Using a normal stance almost feels like a different exercise. Also agree that I needed a bit more depth, no problems, I have a lower crate. Appreciate it.
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Post by joeldibattista on Feb 16, 2010 20:06:35 GMT -5
What did you total in your skills test? Sorry, can't see your video at work.
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Post by joeldibattista on Feb 17, 2010 2:10:42 GMT -5
Just watched the video. Two things:
- Possibly a tad high? Could be the camera angle though. - Your knees don't appear to be locked before you start the squat. I've been called on that before in a comp, not fun standing there waiting for the squat command.
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Post by benburgess on Feb 17, 2010 3:04:24 GMT -5
Just watched the video. Two things: - Possibly a tad high? Could be the camera angle though. - Your knees don't appear to be locked before you start the squat. I've been called on that before in a comp, not fun standing there waiting for the squat command. oi Bagpipe, the geezer just squatted 220+ at 75kg, you forgot to add "that's strong as hell" you fiend!
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Post by joeldibattista on Feb 17, 2010 7:18:26 GMT -5
Yeah no doubt! Sorry, didn't mean to come off like a nitpicker, good job, very strong!
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Post by Deleted on Feb 17, 2010 8:29:40 GMT -5
Ha! No trouble and I agree with you... I forgot to lock my knees out at the start and yep, a tad high, two easy corrections. That's the great thing about video, you can remedy all the little problems like that before it actually counts in a meet. Appreciate the feedback!
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Post by benburgess on Feb 17, 2010 14:55:01 GMT -5
didn't mean to come off like a nitpicker Dont worry about nits lad you got no barnet left and they aint keen on baldies
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Post by joeldibattista on Feb 18, 2010 7:11:46 GMT -5
I can always get hair plugs, but you'll always be a midget innit mate?
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Post by benburgess on Feb 18, 2010 15:42:52 GMT -5
I can always get hair plugs, but you'll always be a midget innit mate? Churchill is a british icon cobba with not a drop of convict blood running through his veins (he has tea instead). Taking his quotes in vain is a crime. Crimes are comitted by criminals and those of criminal stock. I mean, strewth, you wouldnt catch me using Steve Irwins catchprases would you. Crikey.
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Post by joeldibattista on Feb 18, 2010 17:36:46 GMT -5
I thought Ali G started the whole innit thing?!
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Post by Deleted on Feb 18, 2010 20:47:41 GMT -5
I'll admit this thread is much more interesting now than when it was merely a post of a boring high squat video. But I have to say, as a simple-minded American, most of this British slang is fairly lost on me. Although I have heard that term, from what I think they call chav culture, innit? 'Scuse my ignorance, our exposure is limited to BBC America here.
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Post by deathevocation on Feb 18, 2010 21:34:53 GMT -5
Come on Athos - you can follow those posts!
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Post by Deleted on Feb 18, 2010 22:32:22 GMT -5
haha I'm playing it up a bit, but honestly that's the first time I've heard "cobba" or "barnet"... and I listen to British radio online all day at work.
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Post by Deleted on Feb 19, 2010 2:38:43 GMT -5
Nice strength there Athos, as you know abit high and knees etc but I'm impressed you did a big max with no spotters and to a box, that takes balls. Keep it up mate.
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