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Post by joeldibattista on Dec 4, 2011 22:38:58 GMT -5
The front squats are just squat SPP. You should choose which ever exercise you think suits your needs, but lots of people do pause squats in place of the front squats.
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Post by joeldibattista on Dec 4, 2011 22:37:56 GMT -5
Hi there, I have been wondering this myself. Did you have any deload at all before testing your max? I would at the very least run the final week of #32.
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Post by joeldibattista on Dec 1, 2011 19:14:38 GMT -5
#32 isn't really low volume or intensity.
Week 1 is the skills evaluation which is high intensity obviously. Week 2 is quite brutal with 220 lifts @ 70%.
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Post by joeldibattista on Nov 28, 2011 23:55:42 GMT -5
Not sure. I haven't really planned what I am going to do next year yet.
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Post by joeldibattista on Nov 28, 2011 18:40:09 GMT -5
It's OK, I have found it.
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Post by joeldibattista on Nov 28, 2011 18:39:19 GMT -5
Sorry to hear that, I had a shocker too. What date is the Feb comp?
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Post by joeldibattista on Nov 20, 2011 19:12:00 GMT -5
Well it sounds like you had some bad conditions for a test. I am suprised you didn't at least squat what you did at skills evaluation though.
How did you feel on the test day, sore and tired, or underdone?
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Post by joeldibattista on Oct 30, 2011 18:29:28 GMT -5
How long are we talking here?
I would run 1 or 2 prep cycles with #32 again and do a skills test in the gym to set some next maxes, then repeat.
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Post by joeldibattista on Oct 27, 2011 18:45:10 GMT -5
Hi there. In my experience, if you hit PRs in the first week of #32, you are in for some big PRs in the final week as you haven't really had a deload at all. We generally only go to 95% on the skills evaluation as after running a full prepatory cycle you are very fatigued - this is a good sign!
I wouldn't be dissapointed with your deadlift at all, follow the program and you will feel lots better in week 4 after the deload.
Write back once you're done and we can go from there.
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Post by joeldibattista on Oct 17, 2011 0:09:44 GMT -5
I don't follow you. Not sure why you would run #37. If you have 7 weeks left, I would run 3 more week of prep and then #32 which is a 4 week comp cycle.
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Post by joeldibattista on Oct 16, 2011 18:39:00 GMT -5
Feeling fatigued is a good sign. Personally, I wouldn't take any time off. I would run 3 weeks of #30 and then straight into #32 without any break.
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Post by joeldibattista on Oct 13, 2011 19:42:24 GMT -5
I wouldn't take 6 days off before starting #32, as you will detrain too much.
Where are you in your current cycle and how many weeks do you have left after this one, 7?
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Post by joeldibattista on Sept 26, 2011 20:12:31 GMT -5
So, I've finished 29 and the first week of 37. After the first week or so, I adjusted to the volume and everything feels pretty easy (I'm used to training at higher percentages). I've bumped up my maxes a little bit to start the second week of 37. (These are numbers I've done before, just not what I hit at my last meet.) I've got a meet planned for mid-November, which gives me time to finish 37 and then run 32 to peak. Assuming Sheiko produces results, I'll run it again and I like the look of the higher percentages in 40. Any suggestions on how to build that into a 12 or 16 week cycle? Maybe 37-40-37-32? I would go #37 > #40 > #32
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Post by joeldibattista on Sept 26, 2011 20:10:56 GMT -5
#37 is the most 'balanced' program and a good place to start.
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Post by joeldibattista on Sept 18, 2011 23:36:00 GMT -5
I think #39 is just a variation of #29 where some assistance has been used to replace some of the fundamental lifts. I don't think the program is written by Sheiko himself as some of the assistance doesn't appear in any of his other programs (e.g. pistol squats).
Personally, I think this is getting away from the essence of the Sheiko programs. If you give it a go, let us know how you get on.
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Post by joeldibattista on Sept 6, 2011 19:16:13 GMT -5
Week 3 is a tough one for sure.
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Post by joeldibattista on Sept 6, 2011 1:04:55 GMT -5
I don't believe they are a full ROM deadlift with a pause - I have seen some Sheiko plans where he distinguishes between pause deadlifts and deadlifts to knees.
I would say you should pause at your weak point.
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Straps?
Aug 25, 2011 22:22:48 GMT -5
Post by joeldibattista on Aug 25, 2011 22:22:48 GMT -5
Yeah I sometimes use straps. If I say have full ROM pulls first and then pulls from blocks second, I will use straps for the second movement.
You'll find your hands get conditioned after a while - I generally use straps because I don't want to pull too much with a mixed grip to reduce the risk of a back injury. I should probably swap my hands over, but it feels so awkward the other way around.
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Post by joeldibattista on Aug 24, 2011 21:17:16 GMT -5
Hi Michael, good work.
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Post by joeldibattista on Aug 24, 2011 21:15:58 GMT -5
I don't do anything really. I believe going from Sheiko's writings that the good mornings after each squat session are meant to be light and are for stretching and strengthening the prosterior chain.
Ditto with the flyes for the chest and shoulder girdle.
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