spsfw
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Post by spsfw on Dec 30, 2008 18:16:36 GMT -5
My understanding of the MM way is that it has relevance to shirted work- where you hit the board let it sink and then 'throw' the bar back up. For me this seems to simulate the 'kick' off the chest you get with shirts. On a forum discussion Sebastian said something like boards were more a technique thing- strength work- or learning to muscle weight- was more pin lockouts and full ROM.
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spsfw
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Post by spsfw on Dec 28, 2008 16:06:28 GMT -5
thanks- I actually ordered a couple of pair of these wraps and expect them to arrive today. Its almost as if it was meant to be.
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spsfw
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Post by spsfw on Dec 28, 2008 4:25:41 GMT -5
I do the same as Dave- the way I have been doing it is choose a couple of lower and a couple of upper body exercises- I try to keep the weights light (light enough so that I am not straining hard) and keep rest to a minimum- as Dave said- get the blood pumping and get myself breathing heavy- 3 sets of 10 on most. I also try to walk most days- 15-30mins. This seems to loosen things up and helps me get over the pain from the sessions.
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spsfw
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Post by spsfw on Dec 27, 2008 6:49:33 GMT -5
cool. thanks- Dave do you approve?
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Post by spsfw on Dec 26, 2008 14:48:42 GMT -5
I was thinking something like 5%- which for me is about 30lb- and assuming my knee was fine to resume raw lifting using wraps for the first squat and doing the second without. Does that sound reasonable?
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spsfw
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Post by spsfw on Dec 26, 2008 8:05:34 GMT -5
earlier in the week I aggravated my knee while squatting, so today I decided to squat with knee wraps (normally I would squat raw- although I do compete equipped). I found the groove very similar to my fully equipped squat and for this reason I was thinking this could be very beneficial to my training for equipped lifting. How could I integrate knee wraps into my training if I do not have a knee wrap only 1rm? For todays session I just stuck with my raw %, but the weights felt too easy.
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Post by spsfw on Dec 23, 2008 3:45:52 GMT -5
In April I tore my bicep tendon from the bone and had to have surgery and take 12 weeks off training. During this time I reflected on my lifting and did some research. I decided then to give Sheiko a try and emailed Dave. I did 3 or 4 weeks conditioning work (since I had not trained at all for 12 weeks and had a very weak arm). In August under Dave's guidance I did a 9 week raw cycle and came out with a 5kg PR on squat and 10kg bench. So with a couple of months training post-surgery I was stronger than pre-surgery. I then did 10 weeks equipped and (in competition) hit a 12.5kg on my equipped squat and 10kg on my equipped bench. My deadlift is close to my best- even though I switched to hook grip and hardly deadlifted for the first 9 weeks. The thing I found really pleasing was that the attempts I took in comp were every easy and very solid. I used to frequently miss lifts for technical reasons- I now felt like everything is taken care of in the gym and when I hit the platform its pretty straight forward. My 3rd attempt squat- which was a 12.5kg PR- felt like 95%. It has changed my perspective on what I think I can do and what I am capable of.
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spsfw
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Post by spsfw on Dec 20, 2008 18:18:17 GMT -5
great post Eric
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Post by spsfw on Dec 18, 2008 23:38:33 GMT -5
Its funny- I guess people are different- because for me on comp day I felt fresh and the weights were easy, whereas during the training the fatigue made the weights feel tough. In the comp I took 126.5lbs or 57.5kg more than any of my training weights (with the exception of the skills assessment) and the weight felt extremely easy (probably easier than 95% felt on skills assessment). For me, the training weights were perfect- and it felt like by the time you get to into the program the 5 or 6 sets of doubles or triples at 80% simulate the difficult and intensity of lifting over 100% That is how it seemed to me.
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spsfw
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Post by spsfw on Dec 17, 2008 20:31:06 GMT -5
sounds great. Just in time for christmas too!!
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Post by spsfw on Dec 17, 2008 15:08:22 GMT -5
great- thanks.
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Post by spsfw on Dec 17, 2008 6:58:56 GMT -5
sounds great Dave. I have just started a training block with you (its Stephen Pritchard)- I did the conditioning week and I am half way through week 1. Basically I have 15 more weeks till meet day- so if we do the plan- weeks 2-4, then week 9- this gives me 11 more weeks. If it works- could we then try a longer version? Do I stay raw for the other lifts for this experiment?
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spsfw
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Post by spsfw on Dec 16, 2008 21:07:55 GMT -5
Interesting discussion. I'd also like to get more practice at touching with the comp shirt than the beginner programme allows for. sfwsp I assume you're Humphrey? I'm DaveH from the Powerhouse forum. yes- I am the man of many names ;D that's one of my least fortunate nicknames- humphrey b bear.
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spsfw
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Post by spsfw on Dec 16, 2008 18:42:19 GMT -5
I think this helps with the issue of strength development for shirted bench, but for me it would still mean no touch in my comp shirt. This is why I am wondering if, for me, going with 31 equipped might be better than modifying 37. In 31 week one I'd get 4 doubles @85%, week two I'd get 3 singles @90% and week four again 4 doubles @85%. So, I guess I am wondering if 31 & 32 might work better for me than 37 &32- or perhaps 37 then 31 then 32.
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Post by spsfw on Dec 16, 2008 5:57:23 GMT -5
I think I could get 435 close to a 3 board height. My concern however is that reduced ROM will have a different training effect to full ROM. Ben's idea of using raw boards works as a substitute for shirted work because it simulates the shirt and trains the lockout. If you do partials in a shirt the effect is different isn't it? Is a way of reducing the volume further and increasing the % more? I think all other days should be raw.
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spsfw
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Post by spsfw on Dec 16, 2008 2:47:53 GMT -5
This all highlights the issue I asked about in another thread. Can you adjust % and volume on 37 or 32 to get some sets in with 85%-90% or would 30 or 31 be better suited to shirted lifting? Here is what happened to me- I had 2 shirts, but the one that was loose enough to touch my 70% (396lbs) was basically so loose that it was like lifting raw. This didn't prepare me for a tighter comp shirt. My best bench is 578lbs- a good comp shirt will be touching around 500. But even my 85% is under this- so what happened was that I did not get to come close to a touch in my comp shirt till skills assessment day (I struggled to touch 90%)- and the next time was comp day. I ended up having to sort things out on the platform that I would have preferred to figure out in the gym. As far as strength development goes- I have no problems with the 37+32 combo- I am just trying to figure out how to avoid getting into the same situation again. Ideas?
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Post by spsfw on Dec 15, 2008 23:43:57 GMT -5
My training partner did her first comp recently- she had never tested her equipped max before. She went very conservatively and just added 10% for the equipped lifts in training- however I think you could go as high as 15%.
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Post by spsfw on Dec 15, 2008 18:17:13 GMT -5
That being the case- what would you think of the following combination: 37 raw then 29, 30 and 32 equipped? I also feel that the % in 37 & 32 are too low for me for bench. I used a loose shirt- but loose enough to touch 70% is so loose that it has almost no relationship to a comp shirt in terms of technical preparation.
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spsfw
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Post by spsfw on Dec 15, 2008 18:09:48 GMT -5
I can see it now as well
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spsfw
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Posts: 165
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Post by spsfw on Dec 15, 2008 1:01:53 GMT -5
I can't see it. I can't see new poll either.
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