spsfw
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Posts: 165
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Post by spsfw on Jul 21, 2009 23:34:23 GMT -5
I'm in sir, but I have already emailed you about this.
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spsfw
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Posts: 165
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Post by spsfw on Jul 20, 2009 18:53:42 GMT -5
yeah- pretty much.
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spsfw
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Posts: 165
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Post by spsfw on Jul 20, 2009 0:52:40 GMT -5
I was crap- bmb on bench!
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spsfw
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Posts: 165
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Post by spsfw on Jul 19, 2009 23:34:59 GMT -5
well done- great lifting
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spsfw
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Posts: 165
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Post by spsfw on Jul 19, 2009 22:49:54 GMT -5
JD is a legend. 260kg squat, 205kg bench and 250kg deadlift- all with heaps to spare. Awesome PRs- top performance!
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spsfw
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Posts: 165
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Post by spsfw on Jul 11, 2009 18:23:33 GMT -5
I have been doing some reading and some of the research I have come across says that you start to 'detrain' after approximately 48hours- the more complex the movement and the more skilled the lifter- the faster the detraining. This seems to support the Sheiko template, where frequently lifting, in particular squatting (which I take to be 'demanding' from a neural muscular perspective), builds proficiency and efficiency. So, this makes me wonder about the last week of 32 or all comp cycles I have seen. I have an upcoming comp on sunday. I squatted friday, then don't squat again till thursday (or wed if the comp had been saturday). In Sheiko terms, 6 days between squats is a long time. I know from a recovery perspective it makes sense- but in terms of detraining it seems long. The lowered loads would also play a role in detraining as well I think, as the motor patterns change under different loads. Am I just over-thinking this? It just seems that there could be another squat session- perhaps even as an SPP.
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spsfw
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Posts: 165
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Post by spsfw on Jul 7, 2009 22:26:23 GMT -5
reduced volume- count me in please. I did the first 4 weeks of the 13weeker I am doing based on the reduced volume program and it seemed to be working well.
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spsfw
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Posts: 165
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Post by spsfw on Jul 7, 2009 5:39:33 GMT -5
squat raw 160x3, 190x3 add belt 220x3 add suit bottoms and wraps 240x3 straps up 275x2x5
bench raw 115x3, 135x3, 160x3 add super katana 200x3, 240x1x3
raw 3board 220x2, 230x2, 235x2
flys
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spsfw
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Posts: 165
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Post by spsfw on Jul 3, 2009 0:38:17 GMT -5
i know there was some discussion about 'breaking up' sheiko sessions to make them shorter- I wondering about breaking the sessions into am and pm. For eg, on day 1 do all benching in the morning and all squatting in the evening. What do you reckon?
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spsfw
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Posts: 165
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Post by spsfw on Jul 1, 2009 18:36:54 GMT -5
very beat up feeling today- legs, elbows and shoulders aching and upper back is wrecked.
deadlifts to the knee 150x3, 180x2x2, 200x2x2, 210x1x3
raw bench 115x3, 135x3, 170x3x2, 195x2x3
flys
deadlifts 150x3, 180x3x2, 210x3x2, 240x3x5
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spsfw
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Posts: 165
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Post by spsfw on Jun 30, 2009 18:43:39 GMT -5
I have done the 9 week program twice raw and once equipped. I was thinking that the peak worked really well for me, then I remembered that the two raw cycles I ran I tested by maxes a day early. I wonder if a day could make a difference? What I am getting at is based on my own experiences I have felt a little better when I shortened by deload by a day. I wonder if there is room here to consider individualised deloads that allow for different rates of recovery etc? How has the deload worked for you in the past?
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spsfw
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Posts: 165
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Post by spsfw on Jun 29, 2009 22:24:14 GMT -5
The Don says he likes this- you get 2.5kg more on your total!
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spsfw
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Posts: 165
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Post by spsfw on Jun 29, 2009 21:01:31 GMT -5
they'll still be surprised if you manage to make the 82.5s!
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spsfw
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Posts: 165
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Post by spsfw on Jun 29, 2009 20:19:34 GMT -5
Joel - what weight class will you be in at nationals? 125+ he is lying- he is a 90 or 100
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spsfw
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Posts: 165
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Post by spsfw on Jun 29, 2009 20:18:53 GMT -5
we should have weighed the knee wraps
last night squats raw- 165x3, 190x3x2, 220x3, suit and wraps- 240x3, 275x2x4
bench raw- 115x3, 135x3, 160x3, shirt on 200x3, 230x2x4
raw 2 board 210x2, 215x2, 220x2
flys
pause squat 145x3, 185x3, 210x3x4
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spsfw
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Posts: 165
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Post by spsfw on Jun 28, 2009 2:47:05 GMT -5
3rd is still great Ben...congrats. Do you have any ideas about what happened between skills assessment and comp day?
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spsfw
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Post by spsfw on Jun 27, 2009 22:51:22 GMT -5
I guess that makes me feel better about the deadlift.
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spsfw
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Posts: 165
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Post by spsfw on Jun 27, 2009 18:58:54 GMT -5
Saturday- GPP sled drag walking- 20kg 50metres x 2, 40kg 100metres x6 jogging- 40kg 50metres x 4 walking backward- 20kg 50metres x2
They had a comp in our gym on Sat and had some calibrated scales so Bagpipes and I weighted some of the plates in the gym. We have different types of weights at different areas. We established that the plates I used for my squat on skills day were all over weight- varying from 300grams to 700grams each- some of the ones I used for deadlift were up to 2.5kg over each. I'd estimate that I lifted something like 5kg too much on squat and around 10kg too much on deadlift. ;D
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spsfw
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Posts: 165
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Post by spsfw on Jun 26, 2009 21:29:18 GMT -5
drats I was hoping for at least 0.75
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spsfw
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Posts: 165
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Post by spsfw on Jun 25, 2009 18:39:54 GMT -5
You are absolutely right Ben- as soon as I felt the shirt lock up and the bar starting wobbling around I pressed it.
As a point of reference- this is the same weight as my 95%- from my last comp:
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