|
Post by joeldibattista on Feb 19, 2010 3:58:51 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. Sorry for the hijack athos - bit of a mix of Australian and British slang going on.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Feb 19, 2010 9:32:19 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. Many thanks kiwipowah! I'd definitely feel better with a spotter, but I just don't have the option where I'm at. I'm working with a lower box now, so my next skills eval squat will look better. Appreciate it! 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. Sorry for the hijack athos - bit of a mix of Australian and British slang going on. haha, no problem, it's entertaining to me. I would have followed along if I had known you were an aussie before.
|
|
|
Post by michael on Mar 30, 2010 11:03:21 GMT -5
I just did my skills evaluation for 12 week reduced (2nd cycle). Bw was around 171 and I felt pretty good or at least the same as the last evaluation. My squats were 370 and 390. The 370 was easy and the 390 was slow but steady. The bench went 255-270- and I took 280 because bench is always low stress and I really want to push the bench this meet. The 270 was good and the 280 was a little rough but passable. Now the deadlift... stunk! 455 was slow off the floor, 515 was even slower yet and 530 was max effort speed even after an ammonia hit! I desperately miss my speed. At previous meets 455 warm up has been nothing and my 500-530 openers have been quick most of the time. I have always been in position for a pr dead at every meet except 3 ( flu, injury and hernia repair). The other 20+ meets were all right there. I can't ever remember being this slow off the floor. I am totally sweating it now with only 4 weeks til meet and everyone coming to see me give 615 a ride.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 30, 2010 13:27:49 GMT -5
I just did my skills evaluation for 12 week reduced (2nd cycle). Bw was around 171 and I felt pretty good or at least the same as the last evaluation. My squats were 370 and 390. The 370 was easy and the 390 was slow but steady. The bench went 255-270- and I took 280 because bench is always low stress and I really want to push the bench this meet. The 270 was good and the 280 was a little rough but passable. Now the deadlift... stunk! 455 was slow off the floor, 515 was even slower yet and 530 was max effort speed even after an ammonia hit! I desperately miss my speed. At previous meets 455 warm up has been nothing and my 500-530 openers have been quick most of the time. I have always been in position for a pr dead at every meet except 3 ( flu, injury and hernia repair). The other 20+ meets were all right there. I can't ever remember being this slow off the floor. I am totally sweating it now with only 4 weeks til meet and everyone coming to see me give 615 a ride. I feel you pain. After the 12 week reduced volume I felt as though my DL didn't move or may have even gone backwards a little. I am intersted to see if 29 has helped. I starting week for now and then going 32 so I have the skills evaluation coming up in a few weeks.
|
|
|
Post by davebates on Mar 31, 2010 0:33:46 GMT -5
I just did my skills evaluation for 12 week reduced (2nd cycle). Bw was around 171 and I felt pretty good or at least the same as the last evaluation. My squats were 370 and 390. The 370 was easy and the 390 was slow but steady. The bench went 255-270- and I took 280 because bench is always low stress and I really want to push the bench this meet. The 270 was good and the 280 was a little rough but passable. Now the deadlift... stunk! 455 was slow off the floor, 515 was even slower yet and 530 was max effort speed even after an ammonia hit! I desperately miss my speed. At previous meets 455 warm up has been nothing and my 500-530 openers have been quick most of the time. I have always been in position for a pr dead at every meet except 3 ( flu, injury and hernia repair). The other 20+ meets were all right there. I can't ever remember being this slow off the floor. I am totally sweating it now with only 4 weeks til meet and everyone coming to see me give 615 a ride. I feel you pain. After the 12 week reduced volume I felt as though my DL didn't move or may have even gone backwards a little. I am intersted to see if 29 has helped. I starting week for now and then going 32 so I have the skills evaluation coming up in a few weeks. hmmm i wonder why the program is not working for you guys..?
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Mar 31, 2010 3:44:11 GMT -5
hmmm i wonder why the program is not working for you guys..? The program works well for me on both SQ and BP. I have looked at my logs and I did improve on the 5 week contest prep cycle on EliteFTS and I have done well in the past with the 5/3/1 on DL (but my BP and SQ suffer on this. I need higher frequency) and it seems I do better with full pulls rather than to the knees or off boxes. On the 5 week conest prep there are full pulls every week but one. I ran the 5 week perp and hit a PR then went right back to it and hit a PR again in the next meet. Thanks for the help Dave.
|
|
|
Post by michael on Mar 31, 2010 9:17:12 GMT -5
I feel the same way. The 12 week sheiko block is great for my squat so far. The bench is ok but sometimes seems too easy. It's the dead that is killing me. I too have found that I need to pull full range every week to up my deadlift. The pulls to the knees only seem to burn out my low back and the rack pulls from knees never really did anything for me. In the past I would rotate low rack pulls a few inches off groung with pulls against bands and deficit deads. I never pulled from the floor because it would sometimes mess with my head if a weight was slow. But I still made gains maxing out every week in a dead type movement. On westside though I would often tweak something. 6 months of 531 netted me my first 600 and 2 good shots at 615. It usually takes me 2 or 3 cracks at a weight over a year. I handled 470x6 right before I did my 600 and that was the heaviest I pulled on 531. In june I left off with a 480x7 before I started sheiko. I am thinking of doing the dead with 531 sets every week and alternating with defict deads. I will keep the squat the same and maybe use the 13 week for bench. Any other suggestions?
|
|
|
Post by davebates on Mar 31, 2010 21:56:21 GMT -5
hmmm i wonder why the program is not working for you guys..? The program works well for me on both SQ and BP. I have looked at my logs and I did improve on the 5 week contest prep cycle on EliteFTS and I have done well in the past with the 5/3/1 on DL (but my BP and SQ suffer on this. I need higher frequency) and it seems I do better with full pulls rather than to the knees or off boxes. On the 5 week conest prep there are full pulls every week but one. I ran the 5 week perp and hit a PR then went right back to it and hit a PR again in the next meet. Thanks for the help Dave. Hmmm How about next time around you do pulls standing on a plate where is says pulls to the knees. it would be a full range of movement. For the pull from pins or boxes try a full pull against bands or with chain. Let me know how it works out for you...
|
|
|
Post by davebates on Mar 31, 2010 22:03:29 GMT -5
I feel the same way. The 12 week sheiko block is great for my squat so far. The bench is ok but sometimes seems too easy. you can add weight if you feel you need to. It's the dead that is killing me. I too have found that I need to pull full range every week to up my deadlift. Okay so try standing on a plate and pulling, where it says to your knees. The pulls to the knees only seem to burn out my low back and the rack pulls from knees never really did anything for me. In the past I would rotate low rack pulls a few inches off groung with pulls against bands and deficit deads. Okay so try pulling against bands or chains when the program says pin pulls. I never pulled from the floor because it would sometimes mess with my head if a weight was slow. But I still made gains maxing out every week in a dead type movement. On westside though I would often tweak something. Why do you think that is? 6 months of 531 netted me my first 600 and 2 good shots at 615. It usually takes me 2 or 3 cracks at a weight over a year. I handled 470x6 right before I did my 600 and that was the heaviest I pulled on 531. In june I left off with a 480x7 before I started sheiko. I am thinking of doing the dead with 531 sets every week and alternating with defict deads. I will keep the squat the same and maybe use the 13 week for bench. Any other suggestions?
|
|
|
Post by deathevocation on Apr 1, 2010 6:15:53 GMT -5
Gee, there's a few of us who don't seem to have much luck with the deadlift on Sheiko programming.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 1, 2010 6:20:35 GMT -5
The program works well for me on both SQ and BP. I have looked at my logs and I did improve on the 5 week contest prep cycle on EliteFTS and I have done well in the past with the 5/3/1 on DL (but my BP and SQ suffer on this. I need higher frequency) and it seems I do better with full pulls rather than to the knees or off boxes. On the 5 week conest prep there are full pulls every week but one. I ran the 5 week perp and hit a PR then went right back to it and hit a PR again in the next meet. Thanks for the help Dave. Hmmm How about next time around you do pulls standing on a plate where is says pulls to the knees. it would be a full range of movement. For the pull from pins or boxes try a full pull against bands or with chain. Let me know how it works out for you...You got it. I'll keep you posted. Thanks I appreciate it
|
|
|
Post by michael on Apr 1, 2010 12:09:51 GMT -5
I think that maxing out every week for a single not only can fry your nervous system but leaves you open to more chances for injury. I did ok in bench but always seemed to tweak my low back on squat and dead. The other draw back is it got nerve racking always chasing down a max effort pr and often falling short sometimes by a mile. On 531 you can still pr but with very manageable weights and on 12 week sheiko you can build with decent weights that challenge you but give you a chance. For the bench would you recommend more weight on 12 week or use 13 week higher volumes?
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 1, 2010 18:14:30 GMT -5
Today was day two of week 4 on #29. I worked up to 3 sets of 2 @ 500 and felt pretty good. I can honestly say that I felt better deadlifting today than I have in a while.
|
|
|
Post by michael on Apr 1, 2010 20:09:01 GMT -5
What have you been doing differently?
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Apr 3, 2010 4:53:50 GMT -5
The only change I made on #29 was I did do pulls to knees from a deficit and from boxes I went a little lower. Other than that nothing. #29 has higher volume and intensity. I prefer the 12 week reduced volume for BP and SQ. My hip is killing me and I didn't have that problem on the 12wk. It could be that I did 2 weeks of the 13 week cycle before switching to #29.
Dave
I on day 3 of wek 4 on #29 after today can I switch to week 5 on the reduced volume and con't on from there? I am going to switch pulls to knees with deficit deadlifts and from knees with deadlifts with bands and see how that goes. I have to do one of 2 things to fix this hip, reduce the volume or take a week off. I'm not 100% certain the volume increase caused (I think seated GMs or Box sqauts did it) but I do know it's not getting better even after taking them out.
Thanks
|
|
|
Post by davebates on Apr 5, 2010 9:28:19 GMT -5
The only change I made on #29 was I did do pulls to knees from a deficit and from boxes I went a little lower. Other than that nothing. #29 has higher volume and intensity. I prefer the 12 week reduced volume for BP and SQ. My hip is killing me and I didn't have that problem on the 12wk. It could be that I did 2 weeks of the 13 week cycle before switching to #29. Dave I on day 3 of wek 4 on #29 after today can I switch to week 5 on the reduced volume and con't on from there? Sure.. I am going to switch pulls to knees with deficit deadlifts and from knees with deadlifts with bands and see how that goes. Okay I have to do one of 2 things to fix this hip, reduce the volume or take a week off. Hmmm Okay. Why do you think it's happening? I'm not 100% certain the volume increase caused (I think seated GMs or Box sqauts did it) but I do know it's not getting better even after taking them out. Have you tried working on stretching things out? Perhaps that will help. I know it helps me.Thanks
|
|
spsfw
Full Member
Posts: 165
|
Post by spsfw on Apr 13, 2010 20:33:32 GMT -5
I ran a skills assessment in competition last sunday.
Only took 2 attempts in squat and deadlift as I want to keep training through. I have a big bench meet in 7 weeks, so I wanted to keep myself from pushing too hard.
squat went as follows: last warm up: 330kg 1st attempt: 355kg- 2 whites, 1 red (the bar wasn't set on my back- one side hit depth the other didn't- LOL) 2nd attempt: 370kg- 3 whites- easy (5kg comp PR) 3rd- pass
bench last warm up: 230kg 1st: 255kg- 3 whites- easy 2nd: 262.5- 3 whites- easy 3rd: 270- 3 whites- easy (equal comp PR)
Deadlift (my first go at sumo) Last warm up: 240kg 1st: 262.5kg- 3 whites- easy 2nd: 275kg- 3 whites- easy 3rd- pass
total 915kg (25kg PR)
very happy with how things are going. Master Dave Bates has really worked out what works for me.
|
|
|
Post by benburgess on Apr 14, 2010 2:02:42 GMT -5
Sweet total SP especially as it sounds like there was plenty more int tank. 25kg pb total on an easy day is bang tidy an all. You think there's the best part of 950 in there at full throttle?
|
|
spsfw
Full Member
Posts: 165
|
Post by spsfw on Apr 14, 2010 6:50:17 GMT -5
yeah- I think so.
|
|
|
Post by erictalmant on Apr 14, 2010 17:10:20 GMT -5
I ran a skills assessment in competition last sunday. Only took 2 attempts in squat and deadlift as I want to keep training through. I have a big bench meet in 7 weeks, so I wanted to keep myself from pushing too hard. squat went as follows: last warm up: 330kg 1st attempt: 355kg- 2 whites, 1 red (the bar wasn't set on my back- one side hit depth the other didn't- LOL) 2nd attempt: 370kg- 3 whites- easy (5kg comp PR) 3rd- pass bench last warm up: 230kg 1st: 255kg- 3 whites- easy 2nd: 262.5- 3 whites- easy 3rd: 270- 3 whites- easy (equal comp PR) Deadlift (my first go at sumo) Last warm up: 240kg 1st: 262.5kg- 3 whites- easy 2nd: 275kg- 3 whites- easy 3rd- pass total 915kg (25kg PR) very happy with how things are going. Master Dave Bates has really worked out what works for me. If you have some videos and would like to possibly be on powerliftingwatch.com then email me the info to erictalmant@yahoo.com Great job! Eric
|
|