spsfw
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Post by spsfw on Jul 17, 2010 21:19:00 GMT -5
awesome stuff kiwipowah
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Post by spsfw on Apr 19, 2010 1:21:14 GMT -5
Here is the video of my skills assessment:
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spsfw
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Post by spsfw on Apr 14, 2010 21:46:42 GMT -5
I ran a skills assessment in competition last sunday. Only took 2 attempts in squat and deadlift as I want to keep training through. I have a big bench meet in 7 weeks, so I wanted to keep myself from pushing too hard. squat went as follows: last warm up: 330kg 1st attempt: 355kg- 2 whites, 1 red (the bar wasn't set on my back- one side hit depth the other didn't- LOL) 2nd attempt: 370kg- 3 whites- easy (5kg comp PR) 3rd- pass bench last warm up: 230kg 1st: 255kg- 3 whites- easy 2nd: 262.5- 3 whites- easy 3rd: 270- 3 whites- easy (equal comp PR) Deadlift (my first go at sumo) Last warm up: 240kg 1st: 262.5kg- 3 whites- easy 2nd: 275kg- 3 whites- easy 3rd- pass total 915kg (25kg PR) very happy with how things are going. Master Dave Bates has really worked out what works for me. If you have some videos and would like to possibly be on powerliftingwatch.com then email me the info to erictalmant@yahoo.com Great job! Eric thanks Eric I'll see if I can track down any videos. Someone was videoing my lifts- I just have to work out who.
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spsfw
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Post by spsfw on Apr 14, 2010 6:50:17 GMT -5
yeah- I think so.
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spsfw
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Post by spsfw on Apr 13, 2010 20:33:32 GMT -5
I ran a skills assessment in competition last sunday.
Only took 2 attempts in squat and deadlift as I want to keep training through. I have a big bench meet in 7 weeks, so I wanted to keep myself from pushing too hard.
squat went as follows: last warm up: 330kg 1st attempt: 355kg- 2 whites, 1 red (the bar wasn't set on my back- one side hit depth the other didn't- LOL) 2nd attempt: 370kg- 3 whites- easy (5kg comp PR) 3rd- pass
bench last warm up: 230kg 1st: 255kg- 3 whites- easy 2nd: 262.5- 3 whites- easy 3rd: 270- 3 whites- easy (equal comp PR)
Deadlift (my first go at sumo) Last warm up: 240kg 1st: 262.5kg- 3 whites- easy 2nd: 275kg- 3 whites- easy 3rd- pass
total 915kg (25kg PR)
very happy with how things are going. Master Dave Bates has really worked out what works for me.
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spsfw
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Post by spsfw on Apr 13, 2010 20:26:56 GMT -5
well done! You now know what things to work on. All the issues you had are technical and you can turn your attention to this in training- so next time you can realise those strength gains. Joel is right- the second deadlift was awesome!
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spsfw
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Post by spsfw on Apr 13, 2010 20:23:54 GMT -5
how many weeks? I would run through however many weeks you have as prep weeks. So- if you have 4 weeks plus 13, for eg, I'd run through weeks 1-4 then start the 13 weeker.
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spsfw
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Post by spsfw on Apr 13, 2010 20:22:29 GMT -5
awesome! well done!
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Post by spsfw on Mar 18, 2010 20:58:53 GMT -5
well done on sticking it out. What do you think is the issue with bench? Dave has tweaked my template for shirted bench and I think the current template I am using is great for bench, but it might depend what the problem is. I guess with the question about the comps it depends whether you want to have a big hit out in both or not. I'm probably doing the same comp as you, then 5 weeks later world bench, then 7 weeks later nationals. I'm doing prep weeks all the way up to the first comp, which I'll do as a skills assessment, then something 4 more weeks of prep and deload week for world bench, then 4 weeks prep and 3 weeks comp for the nats. If you want to have a fair hit out at both I would say after the next comp I'd do something like a conditioing week (assuming the 1st comp will beat up up), then 2 and 3 of 37, then the final week of 32. Not perfect, but ok. In fact- the best thing to do would be to ask Dave- forget my opinion- Dave is the expert. Well I've stuck with it, I'm in week 9 and have not felt "beat up" for a few weeks - too easy now ;-) . Have the skills evaluation tonight but can only do squat and deads - will do the bench on Saturday at Apollo when I have a one-on-one session. While my raw bench is still 'ok' my shirted bench is failing badly. The comp is now only few weeks away but I'm already planning for the 2nd comp which is only 4 weeks later. I was thinking of going back to week 9 and repeating the last 4 weeks but it doesnt make sense to do another skills eval immediately after the comp, so suggestions would be welcome here. Also, excuse my beginners ignorance, but I see on the forum discussion about CMS rating and so there seems to be some logic as to which programs to follow based on this rating. How do I work this out what my rating is and what program are suitable and which are not? Thanks again
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spsfw
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Post by spsfw on Feb 1, 2010 19:03:12 GMT -5
week 3 is supposed to be tough. This is one of the things so many people struggle with- the fact that the program is designed to build fatigue- so things actually get harder. I know of plenty of people who pull the plug as soon as fatigue sets in, but in fact this is where the strength is being build. There is an important distinction between building strength and feeling strong. The feeling of strength follows the deload- it happens on the platform, not so much in the gym. If you are feeling it is too much- i.e. you think you might miss a lift this is ok. Sheiko himself has said this happens occasionally. In this situation its ok to either stick with the set % and drop the sets or reps- or alternatively you can drop the % by 5-10% and stick with the set reps/sets. It is tough and it will get easier. I know the first few times through for me were tough, but I have now done 18 months worth and I have never missed a lift on training. I think once or twice in the first cycle I dropped a set or two off, but I always followed the set %. On the 12week program things get hard (in terms of fatigue) in weeks 3 and 4, 7 and 8. You'll notice the volume builds from 1-3 and then drops off and builds again to week 7, whereas the intensity is highest in weeks 4 and 8. Its all part of the evil plan. So- to reiterate- I think most people feel pretty beat up in weeks 3,4, 7, 8- even 10 and 11. This is how it is supposed to be.
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spsfw
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Post by spsfw on Jan 14, 2010 18:25:50 GMT -5
I don't want to start some kind of debate about benchers and technique, but the risk with modeling technique on Bell is that it won't pass in an IPF comp. Thats fine if you don't lift IPF, but if you do you'll need to touch at least 5-6" higher and keep the head on the bench. A key with establishing a proper legal touch is lever lengths- this will be a big factor determining what technique will be optimal. As far as Sheiko templates go- there are templates out there with higher % sessions. If you look around you'll probably find something that suits the specific needs. Sheiko also makes the point that lifters need to work out what works for them- the key is to use the templates as the guide, because thats where the science lies. With that as a starting point you can make adjustments. Dave is the person in the best position to know what type of adjustments will work.
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Post by spsfw on Jan 3, 2010 17:48:28 GMT -5
cheers- thats brillant!
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Post by spsfw on Jan 2, 2010 4:41:07 GMT -5
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spsfw
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Post by spsfw on Dec 30, 2009 6:13:07 GMT -5
I agree with kiwipowah. If you want to be strong and look like you lift weights- stick to the big movements. I am a little confused though. Is powerlifting a major objective here? If yes- why mess with Sheiko so much you end up with something that doesn't look like Sheiko? If no, then why the desire to cannibalise a powerlifting routine?
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spsfw
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Post by spsfw on Dec 28, 2009 21:26:07 GMT -5
I'd also be wary of what you are saying you like or don't like. Often the stuff you don't like works really well. I don't find the second lot of squats on day 1 much fun at all- but there is no way I'd drop them.
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spsfw
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Post by spsfw on Dec 26, 2009 18:54:50 GMT -5
I am no expert, but from what I have heard from others working in the strength and conditioning business I have to agree with Ben. I agree that if you train to get powerful, excellent technique etc in the powerlifts then Sheiko is the way to go. But, with a sport like rugby or rugby league where the athlete, in their sport, is required to run a lot, move laterally as well as back and forward, wrestle, tackle, pass, kick etc- it make sense for their training to reflect the diversity of the attributes required. It may be that squatting is the king of exercises for building leg strength, but this is a small part of the picture for such an athlete. They need a combination of approaches, cardio vascular endurance as well as strength- and strength in a complex varied way. It seems to me that part of what makes Sheiko so effective is the balance of specificity (movements) and variation (loading) that produces excellent powerlifters- the specificity part of this seems lost with other sports. If I was training a strongman competitor I'd recommend changes to lifts to better reflect the movements performed. But, if the demands also shift to a balance of endurance (primarily running for eg) as well as movements- you end up with something like wsb anyway (IMO)- if we are indeed focusing here on the weight training component. Sheiko also works with the idea of peaking- while you are building strength you don't necessarily feel strong- how would this work for an athlete who competes weekly?
I used to train in a WSB way- now Sheiko. The powerlift movements build very specific strength. In relative terms I am weaker in some movements than I had been when I trained with more varied movements. My barbell row is also weaker, as is my barbell curl and my overhead press. But, my powerlifts are a lot stronger. The point I am trying to make is that if you sport requires a variety of attributes and strengths (movements) then the training needs to address this. Just trying to add something to this conservation.
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spsfw
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Post by spsfw on Dec 26, 2009 18:44:26 GMT -5
The science of Sheiko programming is lost if you don't use accurate 1rms. If you bump them up and make the 1rms too high then the % will all be too high as well. I have moved 1rms up before without testing, but only in the case where I get a big jump in my equipped lift, but I haven't been able to test my raw lift- in that case I only bump it up in a small conservative way- sticking with a number I know I can get.
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Post by spsfw on Dec 20, 2009 15:36:27 GMT -5
I tried it twice (yeah I'm kind of stupid like that), so did a training partner. We both developed 'Smolov flu' and didn't complete the template. We now refer to this as the 'Smolovtov cocktail'.
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Post by spsfw on Dec 18, 2009 8:06:08 GMT -5
I might be wrong, but I would say that westside (with its greater variation) might offer more to sports that require a greater range of athletic attributes. Shieko makes you good at powerlifting, you could substitute lifts for others to produce different types of attributes I guess, but something like westside would work great. From what I understand westside has made quite an impact on strength and conditioning for rugby and rugby league.
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Post by spsfw on Dec 16, 2009 15:09:07 GMT -5
No problems- I'll post up more when I get some spare time.
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