GeneralPersonally, i've found the higher %'ages in cycles like the #30 and #31 lend themselves better to equipped lifting than the 70 and 75%'s found more in cycles like the #37.
This is precisely the kind of info i was after- thanks. See I was thinking that the extra intensity you get from equipped lifting would make these a little too much. But what you are saying totally makes sense.The SPP excersises are a good place to target your individual weak points. My knees used to come in when i squatted so i used a lot of ultra-wide GM's focussing on pushing knees out as my SPP. Now they dont come in.
Is the general rule- don't add things, but you can substitute bench SPP for another SPP and so forth?
SquatI've found that if you're lifting at 80-85%, putting your straps up means you get pretty much zero training effect as its too easy. Conversely trying to do 95% of your equipped max with straps down and no wraps will blow your brainz out. I've found a good rule of thumb to be:
80% - old suit, straps down + old wraps
85% - same, maybe tighter wraps
90% - old suit, straps up + old wraps
95%+ - full battle rattle
I hear what you are saying- however I still find I am getting plenty from 5 or 6 sets of triples at 80 or 85 with straps up. My main concern is that with this approach with 32, for eg, you pretty much only get 3-4 squats in with your straps up for the whole cycle. I feel like learning the full equipped groove is such an important part of what makes this work.This is pretty much exactly what Big Boris says in one of his translated letters/emails too.
You get most support out of your suit if you can sit back into it. Box squats help you do this so I've always included them in the cycles, as a raw movement. I think this has helped get my glutes strong and are one of the reasons why the squat is my best (equipped) lift
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Do you use your box squat in the place of the second squat in a session- how do you adjust the %?
BenchDavid I was very surprised to see that both you and Boris base most of your benching off full ROM raw bench %'ages. It is certainly the experience of my team (which contains an IPF world champ, and a number of British champs) that you HAVE to work the lockout hard with boards, pin lockouts etc.
After I recently read the email that Boris wrote that confirmed that he has his lifters doing mostly raw bench, I tried running prep and comp cycles where I benched twice full-ROM raw, and once full-ROM shirted in a week. My shirted bench went down, althought my raw bench went up.
I think the new generation single ply (eg. Katana) is so powerful that what you can move off the chest (where the shirt helps) is always going to be more than you can lock out (where the shirt doesnt help) unless you have specifically trained the triceps/lockout HARD.
Its difficult to program boards and lockouts etc. in Sheiko, because they dont lend themselves well to 75 and 80%. You have to be using 90+% of your shirted max for a pin lockout to have any training effect i think. I'd be interested to hear your thoughts on programming these types of movement David.
I did 37 and 32 in a shirt- with 2 shirts- one loose and the other tight. I thought it was going well until it came time to do skills evaluation and change to comp shirt. Here I realised that while lifting in a loose shirt seems to help strength development and conditioning- it is so different from a tight shirt that it made it very difficult to get things right in the one session I had in the comp shirt. This is the dilemma isn't it? A comp shirt takes so much weight (in terms of %) to touch that its hard to find a way to work it into a cycle.