hi, my last meet was the february 28th, i total 770kg at198lbs..im taking one week off training...my last contest prep was the 13th weeks geared cycle & it was the second time that i did it...my next meet is the june 13th...so 14 weeks left by march 8th to june13th...
1-DO i repeat an other 13th week cycle (geared) ?
2-i would like to add some board press to increase my lockout with my new super katana shirt...how can i add 4 board press in the prep???
thanks a lot...i hope an elite total on the june 13th...i need your help !!!
Post by joeldibattista on Mar 4, 2009 20:01:41 GMT -5
Joel (nice name), board presses are an SPP exercise, so I believe Sheiko (and Dave & Eric) would suggest you do them as your second bench movement.
I have done exactly this with a 3 board for my last few prep cycles and have made some good progress. I think the key is getting the correct weight. For me, a raw 3 board matches up perfectly to my shirted bench.
Joel B - nice total, I would have thought that would put you at CMS on the '87 chart so you have the option of running the cms prep cycle then the cms comp cycle....Mind you if you have made good progress on the 13wk then if it aint broke, why fix it!
Bagpipe Battista - You do your board presses as a 1st movement don't you? Joel B, if you are following a 3 day/wk routine i would do this:
Day 1 - 1st bench shirted (2nd full ROM raw if there is a 2nd) Day 2 - bench raw paused Day 3 - 3 board raw (2nd full ROM raw if there is a 2nd)
and I would base the 3 board raw off your shirted max. You are stronger than me though so take my gobbing off with a pinch of salt!
xjowelx go strait to a CMS plan. I've much of them when i've time i could translate and to english (the best i can) and post on board. For exemple i like much more CMS 2 (the one on book) than CMS 1. There are also sono training program witch Sheiko sand to me in 2005 for 4 days a week but more light. Joeldibattista that's a good way to do it in my opinion.
Last Edit: Mar 6, 2009 4:32:39 GMT -5 by adogruzza