0ni
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Post by 0ni on Jan 16, 2022 20:31:49 GMT -5
10 years later I still use 8-10 sets of 3 reps with a 3 second pause on bench press whenever I need to break through plateaus in training. I generally go lighter though, around 60-65% of 1RM and usually after some heavier work (sets of 5-15 at 70-80%)
Really cool to see my old lifts from back then also
Thanks for this program Dave
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0ni
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Post by 0ni on May 12, 2013 6:14:45 GMT -5
I don't know how popular this will be here but you might want to try using a system designed around double ply lifts, getting better at working into your equipment and pointing out your weak points- such as Westside.
That is what it was designed to do and it does it very well.
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0ni
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Post by 0ni on May 12, 2013 6:08:48 GMT -5
What are your goals? You compete in strongman and want to increase your lifts to get better at strongman while you still train for strongman?
I wouldn't do "sheiko" for this tbh. If you like Sheiko and are looking for a change of pace, maybe you could try starting off with the template then adjusting it to your needs.
So on Monday you could do squats and bench Wednesday you can do deadlifts and overhead work Friday you can do squats and bench again Saturday you can do some strongman events training, one or two events probably a press and a pull. Not too heavy you'd be working on the technique for the events and getting stronger mainly from the barbell lifts.
I don't train for strongman btw, but have done one competition. This is just how I would do it
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0ni
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Post by 0ni on Nov 22, 2012 4:53:55 GMT -5
Seems good
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0ni
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Post by 0ni on Nov 17, 2012 21:50:46 GMT -5
Depends what your body weight is If you're 75kg your training will be different to if you're 150kg with that total
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0ni
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Post by 0ni on Oct 28, 2012 5:30:21 GMT -5
It is a skills evaluation not a demonstration of strength. It's to fix any issues you have with high intensities so film the lifts and pick out what you need to work on before the meet. I think a "bulgarian training max" would be around right. Something that you do not psyche up for and is not a balls out grinder. Also the stronger you are, the less you will be able to push yourself on this. For example I would be able to do a true max on the bench no problems but not so much the deadlift.
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0ni
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Post by 0ni on Oct 19, 2012 6:01:42 GMT -5
Just increase volume in the 3 days that you can lift on, increase top sets by 5% and keep average intensity at ~70%
Adding an extra day is the easiest way to do this but you can just as easily add another two sets with a higher intensity on each day then add two sets per day at 60-70%
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0ni
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Post by 0ni on Oct 17, 2012 3:24:19 GMT -5
Yeah that's what I was thinking. I'm actually running 39 at the moment but if you're supposed to run a comp cycle and count that into the volume I'll run 29/30/31/32 for a meet in late april haha
Maybe Dave or Eric can weigh in on this
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0ni
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Post by 0ni on Oct 15, 2012 17:08:04 GMT -5
Medvedyev essentially says that if you've been lifting less than 6 years with less than an elite total all you need to do is increase your volume each year. No offence to Dave, I ran that cycle when it was suitable for my classification - I've been following the Russian system right from the start lol and would rather follow it right through to the letter for personal reasons. But yeah I just need to know if you count comp cycles in average volume. Maybe I should take a look at the yearly volumes and figure it out from that
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0ni
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Post by 0ni on Oct 13, 2012 21:11:40 GMT -5
I did it all in LibreOffice. I'm a linux user Anyway, I got them from the old irbis club site. I spent like a day hunting down various internet archives and eventually I found an archive for each of the word documents. I'm amazed that they were even archives of this but apparently people like to spend their time downloading the vast majority of the internet each week and storing it lol
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0ni
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Post by 0ni on Oct 12, 2012 23:42:26 GMT -5
There are recommendations on how much volume you should be doing at each classification of lifter. Does this include competition cycles in the average volume calculations?
For example, running #39 three times in a row has the same average volume as 29,30,31,32 but they will obviously give two completely different training effects.
So if you want an average volume of 980 for example, do you factor in the low volume comp cycle or is this strictly average volume across prep cycles?
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0ni
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Post by 0ni on Oct 12, 2012 23:37:47 GMT -5
www.mediafire.com/?op617czpaps8s95I counted 42 different cycles. Plenty of comp cycles. I really want to understand peaking a lot more... the prep cycles are easy to figure out (more volume until that doesn't work then more intensity) but their has to be more to the comp cycles than "just run #32"!
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0ni
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Post by 0ni on Oct 12, 2012 23:33:00 GMT -5
Yeah I tend to enter them in whenever I am bored I have a shitload of untranslated, un-spreadsheet-ed one's that I'll upload now. It's just an ass to look at them all in the big picture.
They are mostly 5 day routines and a few 4 day. This means a lot of the programming will be individual to the lifter it was made for but I see no reason why would can't use them as templates for rough ideas of volume and intensity then just picking the SPP exercises based on your own weaknesses
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0ni
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Post by 0ni on Oct 12, 2012 23:29:47 GMT -5
I found the bench difficult until about week 3 when it became really easy. Upped the training max at week 4 3% and it was still easy. My bench really did well on this. I am 67kg and using a training max now of 77.5kg. My competition bench was 75kg at 64.4kg
Yeah, my bench really sucks so any improvement is a sign that it's working. Squat is also going up well, best in the same competition was 137.5kg and I'm now using a training max of 150kg. Competition deadlift was 190kg but I blew a psoas on it so I used a 160kg training max and switched to sumo pulls and just concentrated on bringing my hamstrings and abs up as my deadlift training
Yes, I know, that's some f**ked up lift ratios
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0ni
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Post by 0ni on Oct 12, 2012 23:24:09 GMT -5
Just keep the volume roughly the same (number of lifts) but increase the average intensity
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0ni
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Post by 0ni on Oct 6, 2012 21:26:32 GMT -5
I'm probably not going to run it until a much later date though haha. After giving this some though I just need to push deadlift volume more than squat volume most likely. I think the 4 day Sheiko's will suit this perfectly for when I get to class I
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0ni
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Post by 0ni on Oct 6, 2012 6:31:10 GMT -5
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0ni
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Post by 0ni on Oct 3, 2012 5:37:44 GMT -5
Never taken PED's but this is what I feel about PED usage when training:
There is a lot of advice out there as to when, from "you should lift X amount" to "you should have been training for X time" and it all seemed very arbitrary to me - and to an extent it is. I never understood why people picked these because of this, as if when you achieve the above you're magically able to take steroids and benefit from them. I had a big long think about this and what the criteria for taking steroids REALLY were and this is what I came up with:
When you're a natural trainee, your training will either work or it will not . Being natural allows you to figure out what works in your training. What exercises, rep ranges, volumes, intensities etc work best for you. "I've stalled in this lift so should I eat more, make a form adjustment, do a high volume cycle, change the frequency" and so on.
If you start using hormones before this point, you do not learn this. You never have the chance to. Your strength and mass stops increasing on your 500mg of testosterone a week, so what do you do? You think instead "should I up the dose? maybe add an oral? change of steroids?" while if you had waited until you're more experienced you would have just done the damn thing that got you out of your rut when you were an unhormonized trainee.
I think this is very unclear for a lot of people. Lots of people will know this inside but they are not very good at putting their thoughts onto paper for whatever reason and invariably say something like "you are not ready". I think this is a bad approach as it doesn't explain to the young un's WHY this is a bad idea, as well as prohibition being incredibly bad from a psychological standpoint because if you tell someone not to do something without giving a damned good reason they will just go and do it anyway
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0ni
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Post by 0ni on Sept 28, 2012 21:21:29 GMT -5
Stop following me to all my internet haunts elfreako!!!! I can't even change usernames without you finding me hahaha
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0ni
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Post by 0ni on Sept 22, 2012 21:46:33 GMT -5
Still largely unfinished but there is a whole bunch there. I'm working on entering about another fifteen 4 week cycles and it's boring as shit to do so I hardly ever get around to it www.mediafire.com/view/?651sf5x442vfl43
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