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Post by joeldibattista on Jan 10, 2012 18:07:30 GMT -5
I was wondering if it would be okay to take two rest days in-between Mondays squat day and the deadlift day rather than taking the whole weekend off. Thanks. The block I'm on at the moment is sheiko 29 Not really. The reason is that you typically accumulate quite a bit of fatigue during the week and really need those two days off on the weekend. Otherwise, you would be squatting on Saturday and then having to squat again on Monday. You could always try it and see how you get on.
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Post by joeldibattista on Jan 9, 2012 17:59:54 GMT -5
Personally, I would be using my comp maxes and using the belt for 80% and above work. That way you are using the higher loads and still getting lots of beltless work at <80%.
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Post by joeldibattista on Jan 9, 2012 17:53:42 GMT -5
Good stuff, the second block is harder (more volume) so it will be interesting to see how you get on.
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Post by joeldibattista on Jan 9, 2012 17:52:49 GMT -5
Joel, do you think it makes sense to do a 4 week comp cycle after only 4 weeks of prep work? I always got an impression that Boris Shieko planned the 4 week comp cycle to be performed after 12 weeks of prep ( he says prep must be between 8-16 weeks in his book). So I assume that after 4 weeks of prep you require roughly 1 to 2 weeks of comp cycle. 4 weeks of comp cycle after 4 weeks of prep in my opinion detrains you to the point where you lose all you gained from the prep. Yeah I agree. I would say after just 4 weeks of prep you may only need the final week or two or #32.
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Post by joeldibattista on Jan 9, 2012 17:50:15 GMT -5
Yes weeks 5-8. 1-4 are the same as 5-8 with reduced volume (80%).
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Post by joeldibattista on Jan 8, 2012 20:26:32 GMT -5
The second block of Dave's routine is quite difficult. It's basically the squat and deadlift from #37 with some higher volume and intensity benching, some of the pyramids from #30.
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Post by joeldibattista on Jan 7, 2012 21:53:13 GMT -5
I think it also depends on how long your cycle has been. For instance, if you have recently done a competition and hit some PBs and then only ran an 8 week cycle (4 weeks of prep, 4 weeks of comp), then you probably can't expect to have built too much strength with 4 weeks of prep and would probably be best off just going to 95% to get a feel for the heavier weights and save the PB for the comp at the end.
However, you may be running a 12-16 week cycle and haven't tested your maxes for several months, then perhaps you can go for a PB at Skills Evaluation.
It's also a mental thing - some lifters feel more comfortable at competition after hitting PBs in training, some people do not.
Something to keep in mind is that generally people feel quite fatigued by the time they come to Skills Evaluation, so don't get discouraged if you don't get PBs.
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Post by joeldibattista on Jan 7, 2012 21:48:41 GMT -5
Have you used the same max for all three blocks?
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Post by joeldibattista on Jan 7, 2012 21:47:52 GMT -5
Joel, you said program 30 is nasty and made you weaker (that's the purpose of 30 - to make you weaker short term but stronger after your comp cyle, ie 32). Did you become weaker during and after program 30- or did you still remain weaker than your previous level after performing 32 when you terminated 30. I appreciate your answer, because I am learning my way from the mistakes you guys on this forum make. I ran the full 29>30>31>32. It makes sense that I got weaker as I was not prepared for that amount of volume and intensity, that sequence is designed for a level 1 rated lifter, which I am not and definitely wasn't when I did it.
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Post by joeldibattista on Dec 19, 2011 22:26:05 GMT -5
Why don't you try running the deadlift from #29 and see how you go? Most peope do well from that for their pull.
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Post by joeldibattista on Dec 18, 2011 18:07:23 GMT -5
Yeah I wouldn't suggest jumping straight into the program above, it was just an example of how a CMS routine is put together.
Have you ever ran #37 or #29 with the full deadlift volume before?
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Post by joeldibattista on Dec 15, 2011 20:56:05 GMT -5
That all sounds fine, the SPP exercises should be selected to suit your needs.
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Post by joeldibattista on Dec 15, 2011 20:54:46 GMT -5
Yes, there are generally more variation on the deadlift compared to squat in the Sheiko templates, i.e. pulls to the knee, pulls from a deficit, pulls with a pause, pulls from blocks etc. You could always try going to a CMS template where you pull twice a week (Wednesday and Friday), here is an example: www.elitefts.com/sheiko/Sheikotrcomp.htm
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Post by joeldibattista on Dec 14, 2011 21:59:43 GMT -5
What do you typically do for your deadlift?
A 677.5kg raw total at 110kg is a level 1 rating in the old Russian scale, not MS. MS is 752.5kg at 110kg.
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Post by joeldibattista on Dec 13, 2011 23:48:14 GMT -5
No problem, I have run the final week of #31 quite a few times before the skills assessment before and it is nice getting some higher intensity work in.
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Post by joeldibattista on Dec 13, 2011 16:08:58 GMT -5
The final two weeks of #31 after #37 should work well.
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Post by joeldibattista on Dec 11, 2011 16:56:57 GMT -5
So are you using your 5RM on the bench to determine your bench press numbers using the Sheiko %ages? They will be way too easy if so. You should be using an actual 1RM for all three competition lifts.
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Post by joeldibattista on Dec 11, 2011 16:55:39 GMT -5
If you only have 7 weeks, I would run #37 (prepatory cycle) and the last three weeks of #32 (competition cycle). They can both be found here: www.elitefts.com/sheiko/
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Post by joeldibattista on Dec 7, 2011 20:32:34 GMT -5
Yes, I would definitely recommend you start here regardless of your rating if you've not done any of this kind of training before. Don't be fooled by the "beginner" tag, it's quite brutal still.
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Post by joeldibattista on Dec 5, 2011 20:51:53 GMT -5
Be very interesting to see how you go Kiwi, I am planning to do the same for a raw comp in Feb as a skills evaluation - I am thinking along the same lines as you....
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