uwe
Newbie
Posts: 45
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Post by uwe on Jan 18, 2011 5:21:48 GMT -5
you're always welcome to share them with us..
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uwe
Newbie
Posts: 45
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Post by uwe on Dec 4, 2010 16:27:01 GMT -5
You should be running #32, which is the final 4 weeks of the 12 week cycle to peak for a comp. If you've run a prep cycle like #30, taking one day off isn't going to do the trick, you need more time to recover and realise your gains. You were probably still quite fatigued when you did your test. thanks for the info, appreciate it. Quick question; due to the fact that I play basketball, do you think running #30 is an overkill? (high volume etc.) The time ran #30, i really felt like i could handle the intensity and volume... and after this 12 week cycle (3 cycles, last one is #32 i suppose), can i immediately start a new cycle, or do i have to have some kind of deload mini-cycle?
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uwe
Newbie
Posts: 45
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Post by uwe on Dec 3, 2010 19:53:13 GMT -5
Don't know exactly, but i think it was something like this: finishing the cycle on friday rest until wednesday, when you peak. I don't have much experience in powerlifting (yet), so this was probabely wrong. For the may 1st powerlifting contest, I deloaded a whole week (very light work up until wednesday, then do nothing until saturday-comp) and it worked fine... Any thoughts? btw : dunno if you looked over this, but videos of my deadlift and bench are on the youtube channel listed in my first post. greetings
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uwe
Newbie
Posts: 45
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Post by uwe on Dec 2, 2010 5:03:11 GMT -5
First, a little bit of history. I messed around with powerlifting (wendlers 531) for about six months,then started doing sheiko. Three cycles with after each cycle a test day, gained 25kg on my squat and 30kg on my deadlift in three months! (this was probabely because i had never trained in a decent way). May 1st, i entered this powerlifting competition where i hit a 140sq(did 150kg, but lost balance just before 'rack' command), just missed a 115kg bench (because my right foot left the ground, but i was able to push the bar up by myself) and deadlifted 205kg. After that i did sheiko #30, but didn't make any gains when i tested my max afterwards (maybe just a bad day, i don't know..), got frustrated and tried westside for a month. I hated that, so i decided to try the 12 week unequipped cycle. Yesterday i worked up to the planned 95% on my lifts, and it went absolutely great! Did a 150kg squat, while only supposed to go for 142,5kg. Did this because I had never actually hit the 150kg squat (only in the meet, but lost my balance..), and I just wanted to see if i could get it. Succeeded, and with some gas left in the tank! My 110kg bench (95%=109,... kg) was very difficult, maybe it's because i usually never wear a belt while benching, but i thought it'd keep my body tighter. In training, i never used wrist wraps, so this was also the first time in 9 weeks wearing them. Lately i felt a little bit unsure about my deadlift, but worked up tot the planned 95% = 200kg, and smoked it! Definately feel big gains in my deadlift. www.youtube.com/user/Uwe25071991#p/a/u/0/Vjzkud_EfYgwww.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0AEdit : only my squat video seems to be showing.. The other two vids (dl&bench) are on youtube : www.youtube.com/user/Uwe25071991#p/a/u/1/HDZceZLLw0AThings to do in the future? -Maybe on heavy bench days, i could add an extra set and put on my wraps, just to get a feel.. -For accessory bench, i have been rotating chins, close grip bench, inverted row and pushups between plates (to get a larger ROM). On the days where you should do two exercises for the bench, i chose 2 of those, always for 5x8-10 (i don't all do them in one session..). Is this acceptable, or should i be sticking to the exercises given in the template? -Sometimes i skip the accessory for squat, because I don't want to be too fatigued when i go to basketball practice in the evening.. When i do someting, it's usually snatch grip deadlift standing on a platform (+- 5 cm,just to kill my lower back) or close stance squat. What do you guys think? Greetings, Uwe btw : i'm 1m93 (+- 6'3 - 6'4) at 92kg (202lbs). Yes i know, i'm too skinny! But for the last weeks i've been trying to eat at least 4000kcals a day.
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