Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 28, 2010 13:15:21 GMT -5
Hello all,
I'm new to weight training. When I was younger (I'm still quite young at 25 years-old), I did a lot of swimming competition. Now that my "career" is over, I want to start a new sport. I go to the gym with a friend of mine who is a powerlifter and he uses Sheiko routines. He told me that I should try Sheiko even if I'm a beginner because it will help me with motor patterns and this is what a beginner needs. I see that the routines are quite high in volume; however, I'm used to a lot of volume because this is what we did during my swimming years.
Now, according to the classification chart, I'm not quite a "youth 2" yet. I tried my personal bests at the gym and it came out like this: Bench press: 135lbs Squat: 200lbs Deadlift 290lbs all at a bodyweight of 155lbs, 5'8''.
So my question would be, is Sheiko for me? Can a complete beginner use that kind of routines if I want to introduce myself in the sport of powerlifting?
Thanks to all, Mathieu
|
|
|
Post by joeldibattista on Nov 28, 2010 17:09:14 GMT -5
Hi Mathieu, welcome. I would first start with Dave Bates' reduced volume program on this site which is based on Sheiko routines #37 and #32.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 29, 2010 9:26:06 GMT -5
Hi Joel, I just took a look at the 12 week program. However, it asks for board work or pin presses every day. What can I do if I don't have access to a power rack or a partner? Do I simply use a partial range of motion to mimick the board presses?
I'll keep a log here just so I can get some feedback from more knowledgeable (sp?) guys.
|
|
|
Post by benburgess on Nov 29, 2010 17:17:49 GMT -5
Mate you'll probably find that trying to bench with a reduced range of motion and cutting the movement short using your musclulature you'll have to use LESS weight. The point of the board and/or pin press is to overload the top part of the bench where your triceps are dominant
Ive not run the program you mention but i doubt it has boards/pin press every DAY...maybe once a week? If you cant do them you could try either close grip bench or floor press. Either are more tricep dominant lifts.
I think your friend is right - if you are starting out what you need more than anything is motor co-ordination etc. and Sheiko is an awesome way to do that.
My one overiding piece of advice would be this:
It takes something like 200 movements to imprint the motor pattern of a lift, but 2000 to change/correct an already imprinted one. So coming into this as a beginner with your eyes open you have a unique opportunity to make your natural movement pattern a really solid one.
This will mean that you have more longevity with regards injuries and also have more potential to get stronger.
Watch plenty videos on youtube of lifters with great form and try to copy/adapt them. Some great squatters are guys like Andrey Belayev and Wade Hooper. Benchers people like Jan Wegeira or Belayev again.
If you're a sumo puller then (again) Belayev is awesome, or Olegsander Kutcher. Conventional maybe Benni Magnusson or Brad Gillingham
|
|
|
Post by benburgess on Nov 29, 2010 17:19:11 GMT -5
EDIT - also, to see the best gains in sq and bench you're gonna need to get plenty meat down you! 155lbs at 5'8 would be a pretty slight build for a typical PLer
|
|
|
Post by joeldibattista on Nov 29, 2010 18:48:53 GMT -5
Hi Joel, I just took a look at the 12 week program. However, it asks for board work or pin presses every day. What can I do if I don't have access to a power rack or a partner? Do I simply use a partial range of motion to mimick the board presses? I'll keep a log here just so I can get some feedback from more knowledgeable (sp?) guys. The pin press/board work is aimed for the equipped lifters I believe. I think you would get more benefit doing close grips or floor presses once a week and isolation work like pushdowns on the other day.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 29, 2010 18:49:12 GMT -5
Hi Ben, I think I downloaded the 12 weeks with equipment instead of the modified 12 weeks low volume. I just look and there are no board presses, so sorry about that.
Yeah, I think doing a movement again and again is just the perfect way of being better. In order to swim faster you just have to learn... how to swim. So I guess powerlifting is just the same, but with different motor patterns.
I will make sure to watch those videos. My most difficult lift is the bench press simply because I just don't know how to do it. But I'm sure over time I'll just be better.
I'll also try to eat more...! With the holidays coming, I'll make sure to stuff myself. I've never been over 163lbs, so 155lbs is probably my normal bodyweight. However, with the amount of volume of weights, I'll probably gain weight in the beginning. We'll see. Anyways, I'll start a log here just so you can see my progress.
Thanks for your input Ben
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Nov 29, 2010 18:50:59 GMT -5
Hi Joel, I just took a look at the 12 week program. However, it asks for board work or pin presses every day. What can I do if I don't have access to a power rack or a partner? Do I simply use a partial range of motion to mimick the board presses? I'll keep a log here just so I can get some feedback from more knowledgeable (sp?) guys. The pin press/board work is aimed for the equipped lifters I believe. I think you would get more benefit doing close grips or floor presses once a week and isolation work like pushdowns on the other day. Hi Joel, I wasn't looking at the right spreadsheet. The right one doesn't ask for board presses, so nevermind my comment!
|
|
|
Post by benburgess on Nov 30, 2010 16:34:58 GMT -5
|
|
|
Post by joeldibattista on Dec 5, 2010 1:38:39 GMT -5
That is pretty amazing benching.
|
|