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Post by joeldibattista on May 2, 2009 3:27:56 GMT -5
You dont miss your squats at the top though... I did last comp. I really dont think you need to overload the top end but i CAN see how the balance element of't chains might make you more solid and stable...I defo wouldnt be using it as the 1st round though, id even be thinking of using it as developmental SPP with less plate weight and more chain weight. That way your making the most of the stability effect. Sounds like a good idea to be fair.
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Post by joeldibattista on May 1, 2009 21:20:41 GMT -5
Could you take a Sheiko template and swap the pulling and squatting around? By that I mean; Monday - Deadlift & bench Wednesday - Squat & bench Friday - Deadlift & bench Or would the universe implode? I'd be silly enough to try something like that.
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Post by joeldibattista on May 1, 2009 21:18:38 GMT -5
I missed that you were sq'ing with chains. I can see some benefit from a stability point of view i suppose although overloading the top end doesnt seem to have much benfit for single ply. My bench progess says otherwise. I dunno about the squat though. Thinking I might be better off just sticking with straight weight, for the first round anyway.
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Post by joeldibattista on May 1, 2009 8:39:52 GMT -5
01/05/2009 - Week 17 - Day 3
Squat 20 x 4 60 x 4 3 sets chains 95 x 4 115 x 4 Knee wraps & belt 140 x 3 150 x 3 x 4 [23]
Bench Press 20 x 4 60 x 4 85 x 4 100 x 4 110 x 4 117.5 x 3 x 2 125 x 2 132.5 x 1 125 x 2 117.5 x 4 110 x 5 100 x 5 85 x 5 [42]
DB Flies 10 x 5
Squat 60 x 3 105 x 3 125 x 3 Belt 145 x 3 x 2 [12]
Triceps 10 x 5
RDL 5 x 5
NL for day: [77]
Training time: 205 mins
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Really tough. Cold is quite bad, hopefully it's over by Monday...
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Post by joeldibattista on Apr 30, 2009 19:48:28 GMT -5
Were they PRs you hit?
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Post by joeldibattista on Apr 29, 2009 18:42:02 GMT -5
29/04/2009 - Week 17 - Day 3
Deadlift With Pause BTK 40 x 4 70 x 4 125 x 4 145 x 4 Belt 160 x 4 x 3 [20]
Bench Press 20 x 3 60 x 3 2 sets chains 80 x 3 90 x 3 100 x 3 x 4 [18]
Deadlift 70 x 3 125 x 3 145 x 3 46 Titan NXG+ briefs & belt 180 x 3 190 x 3 x 4 [21]
DB Flies 10 x 2
Lunges 5 x 2
NL for day: [59]
Training time: 150 mins
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I've come down with a cold, so today was very tough. The last few sets of pulls were very taxing, decided to skip most of the GPP/SPP.
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Post by joeldibattista on Apr 28, 2009 19:11:39 GMT -5
28/04/2009 - Week 17 - Day 2
GPP 25 mins steady-state on bike
Developmental SPP DB Rows x 10 x 2 Military Press x 10 x 2 Pulldowns x 10 x 2 Rear Delts x 10 x 2 Biceps x 10 x 2
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Post by joeldibattista on Apr 27, 2009 19:29:29 GMT -5
27/04/2009 - Week 17 - Day 1
Squat 20 x 3 60 x 3 46 Titan NXG+ briefs 125 x 3 Belt 150 x 3 Knee wraps 180 x 3 205 x 2 x 4 [17]
Bench Press 20 x 3 60 x 3 85 x 3 100 x 3 48 Titan F6 140 x 3 160 x 2 x 4 [17]
Squat 60 x 3 105 x 3 125 x 3 Belt 145 x 3 x 3 [15]
3 Board 120 x 4 140 x 3 160 x 2 x 3 [13]
DB Press 10 x 5
SLGM 5 x 5
NL for day: [62]
Training tme: 175 mins
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Great session. Equipped squats and benches felt very strong. Form was decent considering I haven't been in a suit or shirt for 3 weeks.
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Post by joeldibattista on Apr 27, 2009 18:02:14 GMT -5
Number of fundemental lifts for week 16: 214
Coefficient of intensity for week 16: 0.193
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Post by joeldibattista on Apr 27, 2009 6:48:25 GMT -5
You're a T-Rex though Bennito, so you probably will always be crap ont pull, just get a massive squat and bench.
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Post by joeldibattista on Apr 26, 2009 19:40:25 GMT -5
Great stuff mate, you're building a very nice total...
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Post by joeldibattista on Apr 24, 2009 8:56:49 GMT -5
Welcome for sure! Please feel free to post any Sheiko related information from Russian sites up here.
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Post by joeldibattista on Apr 24, 2009 8:55:19 GMT -5
No, the first colmun is sets and the second is reps, so you'd do two sets of three reps with 70% followed by four sets of two reps with 80%.
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Post by joeldibattista on Apr 24, 2009 7:35:14 GMT -5
24/04/2009 - Week 16 - Day 5
Bench Press 20 x 4 60 x 4 85 x 4 100 x 4 110 x 3 117.5 x 3 125 x 2 x 2 132.5 x 1 125 x 2 x 2 117.5 x 3 100 x 4 85 x 4 [31]
Squat 20 x 4 70 x 4 105 x 4 125 x 3 Knee wraps 140 x 3 Belt 150 x 3 160 x 3 x 4 [25]
DB Flies 10 x 5
RDL 5 x 5
Triceps 10 x 5
NL for day: [56]
Training time: 140 mins
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Tough! Bit of a worry this session was so tough. I had a terrible night's sleep last night, so I'll wait until next week to see what happens. I should be flying through these workouts though. Benches moved slow and my upper body was quite sore. Squats were even worse and the bar felt heavy on my back, even though I only went up to 75%
Yesterday I felt very drained from the pulling on Wednesday, so I guess that combined with the poor sleep and long, stressful work day made it tough.
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Post by joeldibattista on Apr 24, 2009 7:29:09 GMT -5
23/04//2009 - Week 16 - Day 4
Developmental SPP CSR x 10 x 3 Rear Delts x 10 x 3 Biceps x 10 x 3
GPP 30 mins steady-state on bike
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Post by joeldibattista on Apr 23, 2009 18:36:12 GMT -5
You just make your equipped maxes equal to your raw maxes.
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Post by joeldibattista on Apr 22, 2009 20:18:51 GMT -5
I've been reading Paul Chek's book 'How to Eat, Move, and Be Healthy', and he advocates completely rotating your food choices over a 4 day rotation period, within the choices allowed for your metabolic type - i.e the foods you eat on Day 1 should not be eaten again until Day 5. He suggests this to avoid developing intolerences to foods that you may otherwise eat all the time. I'm wondering if this is worth implementing. I already maximise my food choices withing the framework of what is allowed for my metabolic type, but what i do instead is eat a little of everything every day. Anyone got any input on this 'rotation' approach that Chek espouses? The LEAP MRT test advocates the same thing, so I believe it has merit. For example, I will cook and eat pork. Once all the pork is gone I will go to lamb. Once all the lamb is gone I go to red meat (smaller portion, since I was sensitive to it on my MRT). I do the same with different beans and lentils, as well as vegetables. In short, I will say that variety is a good thing-and getting this variety in a rotational way like I mentioned above is probably a good idea. Make sense? Sounds very sensible and most probably what our ancestors would've done?
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Post by joeldibattista on Apr 22, 2009 18:18:34 GMT -5
22/04/2009 - Week 16 - Day 3
Deadlift 60 x 5 90 x 4 125 x 3 145 x 3 x 2 Belt 160 x 3 x 2 170 x 3 x 3 [24]
Bench Press 20 x 5 60 x 5 2 sets chains 80 x 5 90 x 5 100 x 4 x 4 [26]
Reverse Band Deadlift Purple bands 125 x 3 140 x 3 165 x 4 x 2 Belt 180 x 3 x 2 205 x 3 x 3 [26]
Triceps 8 x 5
KB Split Squat 5 x 4
NL for day: [76]
Training time: 155 mins
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Straight pulls felt good. Benching was strong too. Pulls with the reverse band were tough!
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Post by joeldibattista on Apr 22, 2009 18:10:48 GMT -5
I would definitely do #32 after you finish #30 to test your maxes. I believe Dave has found 2 prep cycles followed by a comp cycle to work best. I guess if you do prep cycle after prep cycle, you don't make as many gains because you're never realising your newly built strength.
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Post by joeldibattista on Apr 21, 2009 18:04:15 GMT -5
21/04/2009 - Week 16 - Day 2
GPP 25 mins HIIT on bike
Developmental SPP Rows x 10 DB Military x 10 Pulldowns x 10 Biceps x 10 Lateral Raises x 10 Rear Delts x 10
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