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Post by benburgess on Aug 14, 2011 9:50:49 GMT -5
^Cheers Ben. 1. I know I should be on a cms/ms template but I only have 3 days available and I feel 3 days is still suitable to make gains if the cycle elements are appropriate. 2. I think your method of doing the 95% work in the 2nd to last week has merits that I will try. 3. Have you ever done 8 weeks only and done a comp? 4. Do you find 12 weeks ( with the changes you mentioned) preferential? Stay strong Cheers Dave. 1. Yeah whatever, if you are making gains then you are on the right cycle. Ive had good progress off rated lifter and CMS cycles. 2. Dont forget i am doing all the 'other' stuff those days too - not just the 95% single on the comp lift, also i'll do the benching (on the sq/DL single days) and the SPP/GPP. 3. Er, yeah probably! I did a really sucessful cycle last year i think it was with only about 6 wks of 'proper' training. Id just set up a 8wk cycle totally differently (i.e. i definately wouldnt do #37-#32) 4. Whatever really, i have found i can go up to like 16wks without really needing the deloading element of the peaking cycle, but like i say, ive also had sucessful shorter cycles too. I just try and scale up/down the overall intensity based on how long the cycle is and what my recovery/restoration is likely to be. Personally, based on the number of comps i do per year (about 3 or 4) and the overall 'feel' of the cycle length, anything around 12wks seems about right, but i usually just adjust it based on the time to the next meet. I dont think a couple of wks either way makes a huge difference. If its more than a couple of wks eiher way i scale the intensity up/down a bit.
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Post by benburgess on Aug 13, 2011 5:36:17 GMT -5
i dont use the #32 anymore really, partly for this reason. I take my heavy sq (~95%) about 14 days out, heavy pull about 16 days out and bench about 12 days out (i.e. all in the week before the penultimate wk). I dont do a skills test, just work up to these 95% weights on their normal training days (DL friday, Sq sunday, bench monday). Then penultimate wk i take 85% singles on all 3 on their normal training days. Meet wk i just do speed work really. Even still i feel like i am bringin my bench in underdone really. Ben I find after skills, my body is fine and I could do the same the next day. How'ever after a comp I have doms etc so I must be detrained. So in your cycle break down , do you do week 10 etc as written in #32. Cheers D Here's the last 4 wks of my last build-up: Wk 4 Day 1 - 4: CMS Comp Cycle (as written) Wk 3 Day 1 - CMS Comp Cycle (as written) Day 2 - CMS Comp Cycle (as written) Day 3 - work up to 2-3 DL singles at 90% + (usually 90,92,95%) Day 4 - work up to 2-3 Sq singles at 90% + (usually 90,92,95%) Wk 2 Day 1 - work up to 2-3 bench singles at 90% + (usually 90,92,95%) Day 2 - CMS Comp Cycle (as written) Day 3 - 2 DL singles at 80-85% Day 4 - 2 Sq & bench singles at 80-85% Wk 1 Day 1 - DE DL & DE bench (doubles or singles at around 70%) Day 2 - DE Sq & DE bench (doubles or singles at around 70%) Day 3 - MEET As i said, even with this setup which has the heavier work nearer the meet and includes more intensity than usually prescribed, i am finding the bench is still a bit undercooked. For me personally, this is working perfectly for sq and DL. Bear in mind that i play a lot of it by ear depending on how i am feeling including volume of assistance work.
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Post by benburgess on Aug 12, 2011 9:13:17 GMT -5
I think you are right, and 8wks is too short a time frame to see much benefit from radically changing your training style.
I'd wait till after the meet then do something like 29-37-32.
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Post by benburgess on Aug 12, 2011 9:12:02 GMT -5
Hey Joel, I have been doing RV 12 weeker for 20 months now and I have changed intensities and added sets to up volume a touch but only up to week 8. On skills I would smoke 95% lifts and find week 10 onwards I would go back wards. On comp days I would repeat the skills weights but find them grinders. I am going to do 8 weeks and instead of skills, do a comp. It could be that there is too much deload in #32. Cheers D. i dont use the #32 anymore really, partly for this reason. I take my heavy sq (~95%) about 14 days out, heavy pull about 16 days out and bench about 12 days out (i.e. all in the week before the penultimate wk). I dont do a skills test, just work up to these 95% weights on their normal training days (DL friday, Sq sunday, bench monday). Then penultimate wk i take 85% singles on all 3 on their normal training days. Meet wk i just do speed work really. Even still i feel like i am bringin my bench in underdone really.
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Post by benburgess on Aug 12, 2011 9:06:23 GMT -5
go 29-37-32. 12wks. Only go up to 95% on Wk 1 of the 32.
The developmental SPP and GPP exercises given in the cycles are examples. You can choose any equivalent type movements for your needs (e.g. rvs flyes instead of flyes) and balance out your bench work that way.
For more info on SPP / GPP search on here there are loads of threads on it.
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Post by benburgess on Jul 11, 2011 16:45:13 GMT -5
I don't think there's a better or worse answer here. Individual differences. I'd do the one you are worst at
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Post by benburgess on Jul 11, 2011 16:40:00 GMT -5
That is an unbelivable result. I would kill for 40kg in 13wks
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Post by benburgess on Jul 11, 2011 16:35:39 GMT -5
Doubt you'll see that much difference in the long term
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Post by benburgess on Jul 10, 2011 15:34:31 GMT -5
I would probably front load the prep cycles so that the 1st 2 cycles have 3 prep cycles and the last cycle is just 12wks just for the reason that you are more likely to need a shorter cycle at the end due to accumulated fatigue
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Post by benburgess on Jul 9, 2011 6:02:38 GMT -5
I think 41 wks is too long to go without a meet, personally. I think it would be too easy to lose focus and sharpness.
However, if you're going to do it like that, i would probably run 3 prep cycles, then a 2 wk deload/test i.e 29-37-37-deload/test. If you feel able to, bump maxes 1-2% between each prep cycle.
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Post by benburgess on Jun 28, 2011 13:32:40 GMT -5
Bad. Do what Joel said
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Post by benburgess on Jun 27, 2011 16:32:41 GMT -5
#29 is a prep cycle. If you want to test new maxes you should run a peaking cycle (#32) or at least a couple of weeks designed at peaking first
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Post by benburgess on Jun 27, 2011 16:30:33 GMT -5
Why arent you?
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Post by benburgess on Jun 21, 2011 16:17:12 GMT -5
Wow i (and everyone on my team, 12 or so lifters) would LOVE to see this.
1) Programming...how they train in terms of periodisation, routines, exercise selection, equipment usage.
Coaching...the role of coaches in bringing lifters through. Coaching methodologies.
Training...how the clasification system really works. Who gets funded to do what. Where top lifters train and what kind of facilites they make use of (including restoration and GPP)
2) Honestly? I think the 'secret' is having a massive pool of lifters to choose from and then giving the very top ones access to the greatest drugs ever synthesised!
3) See point 2, but also because they draw on a lot of the experience of the soviet era athletics research.
4) I think it would sell, but you need to get it on Powerlifting Watch. That site probably has more traffic than the rest of the internet powerlifing sites put together. This forum has very low traffic (although everyone on it is interested in russian powerlifting)
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Post by benburgess on Jun 19, 2011 16:36:08 GMT -5
Hi After searching the forum I had trouble finding a definitive answer for the following questions (Im a 3 rated lifter having previously completed 29, 37 and 32) - "Deadlift to knees" is this pause at knees then full movement or pause at knees then down? full movement- Entering squat max, I lift with wraps in comps tests only should I enter my wrapped max into the template or drop it down by ?lbs? use wrapped max for wrapped sets, raw max for raw sets (i.e. this could change mid-session...e.g. warm up raw top sets wrapped)- I have 5 months to he next comp should I pass on 32 until comp lead up and do say 29-37-3 days rest-test-repeat or otherwise? see the other recent thread on this
- I have trouble finishing deadlift days on 37 should I scale back my DL max?
if you are missing lifts then yes, definatelyThanks for your time Matt above
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Post by benburgess on Jun 18, 2011 17:33:55 GMT -5
I didnt. Its not a reduced volume version of the 'standard' CMS cycle which is on the web, its just a different cycle, written by Sheiko for CMS level lifters which happens to have a little less volume on the powerlifts (but a lot more assistance work)
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Post by benburgess on Jun 12, 2011 10:02:35 GMT -5
I'm not a great sumo puller but they all looked pretty good to me. Im surprised you are pulling in a super cent, i dont think i could get anywhere near the bar in mine!
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Post by benburgess on Jun 12, 2011 9:59:53 GMT -5
to answer your orignial question, I wouldnt run more than 3 prep cycles without taking a deload/peaking week to determine what your new maxes were. Otheriwse, you could be training for ages with weghts based on a max which is too light for your current strength.
The other option would be to continuously run prep cycles but bump the maxes by 1-3% per cycle, depending on how you felt your progress was.
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Post by benburgess on May 22, 2011 11:14:08 GMT -5
well there is a GPP routine that was considered optimal or typical for russian weightlifters, yes.
Its been posted up on here a few times, the search thing should find it. I will say i think its probably too much for most people. My best sucess has been using GPP as restoration
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Post by benburgess on Apr 12, 2011 5:40:36 GMT -5
I have to say Dave, some of it looks nearly impossible... 9x3x80% with long pauses with no warm up? 10x2x85% ! Agree. Based on my 4yrs experience with Sheiko training, I am fairly sure I would not be able to complete those sets you list Joel
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