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Post by joeldibattista on Feb 16, 2012 19:17:34 GMT -5
Powder - I just mix it in with my carb+electrolyte drink.
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Post by joeldibattista on Feb 15, 2012 16:18:33 GMT -5
I'm doing 31 now, which has a fair bit of 90% work. Skipping the skills evaluation might not be a bad idea and the rest of the first week isn't worth much. Yeah I would go with that if you feel confident.
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Post by joeldibattista on Feb 15, 2012 16:17:11 GMT -5
I usually have a solid meal (~50g protein from meat, ~75g carbs - usually from potatoes) about an hour before I train.
Then I drink one litre of water with carbs (~20g), electrolytes & BCAAs (10g) during training.
Post workout is usually 50g WPI and around 75g simple carbs (WMS or dextrose).
Then a large meal about an hour after that.
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Post by joeldibattista on Feb 7, 2012 17:13:39 GMT -5
Please keep us updated.
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Post by joeldibattista on Feb 5, 2012 23:34:42 GMT -5
Actually, since you have just done #29, I would run weeks 5-8 instead of 1-4, then the final week.
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Post by joeldibattista on Feb 5, 2012 23:33:51 GMT -5
I would run the first 4 weeks of the cycle and then the final week for your gym comp. How many weeks do you have left after that?
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Post by joeldibattista on Feb 5, 2012 17:31:39 GMT -5
Just finished #29 and #32 and done my 1rm's. Squat 215kg Bench 130kg Deadlift 260kg B/w 92.1kg 30kg increAse in 8 weeks and my first raw 600kg total. Well happy!!!! Congratulations, that is a nice gain.
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Post by joeldibattista on Feb 4, 2012 16:23:34 GMT -5
My anterior delts usually get a bit sore from the bench pyramids, but my pecs usually I don't get sore anymore.
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Post by joeldibattista on Jan 23, 2012 3:32:38 GMT -5
Might as well add myself to the list! trainer800@alice.it Thanks! I have attached them all a few posts above.
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Post by joeldibattista on Jan 22, 2012 21:49:11 GMT -5
Hmmm, that is quite a short gap. Typically people take a week off after finishing #32, which would leave you with 4 weeks. I would probably do the conditioning week and the final 3 weeks of #32. No need to do the skills evaluation again as you will have just done a skills test.
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Post by joeldibattista on Jan 22, 2012 18:22:23 GMT -5
Attached. Attachments:
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Post by joeldibattista on Jan 21, 2012 20:30:14 GMT -5
Sounds like a good plan. You are a rated lifter, so #29, #37 or Dave Bates' plan on this site would be the correct routines to run.
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Post by joeldibattista on Jan 21, 2012 17:27:59 GMT -5
Hi guys great forum but im trying to work this sheiko stuff out please help. A friend gave me the spead sheet of programs and i would like to run a cycle but mot sure how to start . What is cms- ms etc how many cycles should i run . How often should you change your percentages on sheiko. Should I run a 4 week cycle then up the 1rm weight or what? Thanks guys. What is your bodyweight and best raw total?
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Post by joeldibattista on Jan 21, 2012 17:25:20 GMT -5
Play it by ear. #37 is more volume than #29, but not much more. I would look at running the final 8 weeks of Dave's program instead of #37>#32 actually as the bench intensity in the original #37 is too low for most people.
Your jumps are quite high. I would maybe only increase the squat and deadlift by 5kg and the bench by 2.5kg and then try and set some new PBs at skills evaluation in week 1 of #32.
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Post by joeldibattista on Jan 21, 2012 17:19:23 GMT -5
#3 Attachments:
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Post by joeldibattista on Jan 21, 2012 17:18:53 GMT -5
#2 Attachments:
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Post by joeldibattista on Jan 21, 2012 17:18:25 GMT -5
#1 Attachments:
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Post by joeldibattista on Jan 21, 2012 17:16:07 GMT -5
Attached
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Post by joeldibattista on Jan 11, 2012 18:28:13 GMT -5
what would in your opinion be the benifit of the higher loads? Well I don't doubt that doing all your work beltless will strengthen your core, I am just wondering if the lower load is holding your hip/glute/leg strength back. Like I said, I would look at using your actual max and only using the belt for 80% and above. So if you look at #37 for instance, you are really only using the belt for a few top sets on Monday. All of your warm ups on Monday and all of your squats on Friday will still be beltless.
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Post by joeldibattista on Jan 10, 2012 18:09:52 GMT -5
Oni, what you say makes plenty of sense to anyone who has studied a thing or two about programming and periodisation. I am currently doing some work on the templates to establish their mean intensities. If anyone has done this already or knows the mean intensities of all Shieko templates I appreciate if he shares this info. Attached. Attachments:
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