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Post by benburgess on Sept 25, 2011 16:34:59 GMT -5
I don't think Sheiko is a good fit for the kind of abilities you want to develop for rugby. I have thought you would want explosive power, size and to leave some energy for conditioning work. Sheiko training will make you very good at grinding out the powerlifts but won't be ideal for developing the stuff above
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Post by benburgess on Sept 24, 2011 7:44:27 GMT -5
With the greatest respect, my no.1 thought is that this forum Could do with an FAQ...
As far as i can tell, you PB'd on 2 of 3 lifts under a ton of fatigue with no peaking / deloading program.
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Post by benburgess on Sept 22, 2011 2:34:23 GMT -5
No problem
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Post by benburgess on Sept 16, 2011 18:33:36 GMT -5
read some stuff on shoulder pre-rehab by Eric Cressey or Mike Robertson. There is tons on line & they will explain it better than anyone else here could
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Post by benburgess on Sept 14, 2011 17:02:03 GMT -5
See the post 2 below this one on upper back / lats
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Post by benburgess on Sept 10, 2011 8:32:50 GMT -5
Not locking out Pros: ? ? ? Cons: Doesnt train full ROM, doesnt train lockout, maybe reinforces the idea of not finishing the pull, easier.
Locking out Pros: Harder, trains full ROM, trains lockout, forces you to slide hips through Cons: ? ? ?
Its a no brainer IMO
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Post by benburgess on Sept 8, 2011 4:41:20 GMT -5
Ok, I have read that thread, but I don't see how adding chin-ups between sets would be a "very very bad idea". I am very proficient at chins so I doubt 100-odd reps a week would negatively effect my training. Can you explain why it is a bad idea? 1. I am assuming you have not run Sheiko before (or not for a long time). You might be good at chins but most people are shocked, at least initially, about the amount of volume in a Sheiko cycle. Adding in another 150 reps a week would likely make this worse IMO. No matter how good you are at them I think it would affect your DL (you will probably be doing more pulling than you are used to anyway) and your overall recovery. You will already be likely be in the gym for 2-3 hrs a time so adding in another half hr for chins would increase this further and eat into restoration. 2. You already have available slots for SPP and GPP work. Lots of them, so there’s no need to add in more. GMs, RDLs, DB Press, Incline Press etc. are examples of SPP exercises that could be chosen. Similarly, Flyes, Triceps, Biceps etc. are all examples of GPP excersises that could be chosen in these slots. Sheiko has said that each athlete should select exercises in these slots which are appropriate to their needs. Search something like “SPP list” on this forum for a post containing the different SPP / GPP exercises listed in Sheikos book. They give examples, but you have plenty available spaces to choose upper back stuff if you need it. 3. This is the main one….there is a ton of benching in all the Sheiko cycles. You need to balance this degree of internal shoulder rotation with external shoulder rotation exercises. People sometimes over-simplify this IMHO and think “press = internal rotation, back work = external rotation” but it aint always the case. Flare your lats…what happens? Shoulders rotate inwards. For the most part, chins develop internal rotation of the shoulders. I am someone with pretty fruity shoulders who does need to include a lot of external rotation work but chins is not the way to go IMHO, these will only make you worse. Chest supported rows, T-bar rows, seated rows, DB rows etc. are better choices, i.e. horizontal pulls which involve retraction/depression of the scapulae. 4. For an example, here is how I set my GPP / SPP choices. These are obviously unique to my needs but you should be able to see how I balance out internal/external rotation for my bad shoulders (I run a 4-day CMS cycle): Day 1 DL/Bench/DL SPP slot 1 (DB rows) GPP slot 1 (YTI exercise, rvs flyes & external rotations) SPP slot 2 (DB press) GPP slot 2 (abs) Day 2 Bench/Sq/Bench GPP slot 1 (YTI exercise, rvs flyes & external rotations) SPP slot 1 (GHR) GPP slot 2 (abs) Day 3 DL/Bench/DL GPP slot 1 (YTI exercise, rvs flyes & external rotations) SPP slot 1 (chest supported rows) SPP slot 2 (DB press) GPP slot 2 (abs) Day 4 Sq/Bench/Sq GPP slot 1 (YTI exercise, rvs flyes & external rotations) SPP slot 1 (GMs) GPP slot 2 (abs) Hope this helps
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Post by benburgess on Sept 8, 2011 3:52:15 GMT -5
according to wade hooper who stated that he was told this by sheiko himself, the pulls to knees are meant to be paused at the knee and then finished. Also when you get good at pausing below your knee your are supposed to add a second pause during the lift. In Sheikos book he lists various pull-to-knee type excersises with pauses at different heights and with 1,2 an (IIRC) even 3 pauses
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Post by benburgess on Sept 7, 2011 14:05:02 GMT -5
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Post by benburgess on Sept 7, 2011 14:02:19 GMT -5
Very very bad idea
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Post by benburgess on Sept 7, 2011 14:00:11 GMT -5
I pause mine about mid shin, as that's my weakest point. I always finish the pull after the pause
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Post by benburgess on Aug 27, 2011 2:28:18 GMT -5
Sounds like you ave te information you need to get started mate
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Post by benburgess on Aug 27, 2011 2:26:48 GMT -5
No reason at all. If you can jump back in where you left off then have at it. Otherwise you could do a transition wk (same exercises but less volume / weight)
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Post by benburgess on Aug 23, 2011 4:12:43 GMT -5
I tried a few sets at about 8 or 9 cm last night. It's pretty much a totally different movement. Way more legs (obviously).
I will say though that I always used to bump up the working weight on defecit pulls as they were too easy. With this defecit the numbers prescribed for me in the CMS cycle are about spot on.
Like Kiwi says though, you'd pretty much have to be a duck (or any other web-footed wetland fowl) to get your feet under't bar with a 15cm defecit. Underside of bar is 21cm so it'd only leave you 6cm
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Post by benburgess on Aug 22, 2011 9:26:59 GMT -5
What joel is suggesting is that you peak between now and the comp, get new maxes then use those maxes in another build up before the comp (ending on comp day). It's a solid plan. They are just 2 ways of arriving at the same place
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Post by benburgess on Aug 22, 2011 9:24:08 GMT -5
That's a f*ckin HUGE defecit. I normally use like 5cm. That might explain why I find them quite easy with the given %'ages...
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Post by benburgess on Aug 21, 2011 17:15:59 GMT -5
1. 16wks prep is fine, assuming your work capacity is reasonable...how do you feel after the first block?
2. Probably more like 1-2% but only if you definately feel you can i.e. the sessions are getting easy and you could definately add 5kg onto every set etc.
3. Pretty brutal cycle that. Given the length and your stregnth level i wold maybe go 29-37-37-31-32
4. I dont know what answer you are looking for really. No-one can predict your gains
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Post by benburgess on Aug 21, 2011 17:08:52 GMT -5
i would go mid-shin
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Post by benburgess on Aug 19, 2011 4:27:20 GMT -5
Sumo or conv?
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Post by benburgess on Aug 15, 2011 16:51:29 GMT -5
Just make it feel like the relevant %'age. I.e if it's meant to be 80% but you feel like you could do twice as much as what you've got on the bar, add more. If it feels like a 1rm, take some off. 80% should probably be something like a 6-7rm
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