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Post by benburgess on Apr 5, 2009 15:59:52 GMT -5
i need help with translation,Chest m-цы 10рХ5п, . Пресс 10рХ3п, Отжимания on bars 6рХ5п, Rise of a bar on трицепсы, A press legs, Трицепсы. these are from 30 and 31 and if anyone has ran these which one did you do first. I answered you in the other thread. What rating are you? I ask because unless you are CMS or very close to it (on the original '87 classification chart) i would stay away from these cycles they are very high volume and high intensity and it will be easy to burn out and actually go backwards.
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Post by benburgess on Apr 5, 2009 15:55:55 GMT -5
do you run 30 or 31 first. i need help with translation,Chest m-цы 10рХ5п, . Пресс 10рХ3п, Отжимания on bars 6рХ5п, Rise of a bar on трицепсы, A press legs, Трицепсы. need some help, i want to try these cycles. There is an 'official' run of 12wks that goes #30 > #31 > #32. That will be a tough, brutal cycle. Chest m-цы 10рХ5п - i take this to be any chest excersise eg. dumbells Пресс 10рХ3п - flyes i think Отжимания on bars 6рХ5п - I think this is pressups on bars Rise of a bar on трицепсы - dont know A press legs, Трицепсы - leg press
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Post by benburgess on Apr 5, 2009 9:01:38 GMT -5
Nice one Steve.
Bagpipe you are useless. x
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Post by benburgess on Apr 2, 2009 14:42:25 GMT -5
I think your pull looks fine Joel. I presume your young lad has problems locking out 90% + ? This will probably get worse in a suit when you can lift more than your raw max off the floor but it looks like thats going to be a very tough position to finish a suited sumo from. My advice may well be useless as i am a stumpy little T-rex with short arms and one of the worst deadlifters ever
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Post by benburgess on Apr 2, 2009 14:35:51 GMT -5
legal in all feds as far as i know,
Never done it personally but it reduces your ROM a bit so all good i suppose.
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Post by benburgess on Mar 31, 2009 15:18:01 GMT -5
I done the sq eqp. TBH it was the wrapping that killed me. Dunno how you managed that Benny. No pisses or misloads It was an hr and 15 in fairness but im hella sore from the short rest times still now.
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Post by benburgess on Mar 30, 2009 15:16:13 GMT -5
I done the sq eqp. TBH it was the wrapping that killed me.
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Post by benburgess on Mar 29, 2009 14:43:25 GMT -5
...is not recommended and may make you spew in a bin in the gym. Especially if your pre-workout meal is a caffeine pill and a gatorade and its a double squat session. That is all.
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Post by benburgess on Mar 27, 2009 16:03:10 GMT -5
Steve your bench is shithot! If you can put 135 kg on your squat, you will have pretty much the exact same lifts my training partner did when he won the worlds at 125, so thats something to aim for
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Post by benburgess on Mar 27, 2009 15:57:48 GMT -5
Damn, your gym is bullit lads.
All that sweet kit is wasted on you Bagpipe, you just want a mouldy old cage with a bog about half a mile away and a little crazy monkey geezer elbow striking the mirrors and banging on about blitzing his leg press PB.
Right?
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Post by benburgess on Mar 26, 2009 14:13:48 GMT -5
nice!!! i took my body fat this morning : 11% with 175lbs lean mass...i will drop til 186...so around 7% of BodyFat...i hope that it will be ok!! I think thats a lot of weight to drop, and also a very low bodyfat %'age to lift at.
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Post by benburgess on Mar 22, 2009 10:34:27 GMT -5
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Post by benburgess on Mar 21, 2009 6:18:29 GMT -5
This sounds really interesting Eric/Dave. I'd be totally up for working with an experimental program after my current cycle. This goes well beyond a program This is giving you tools for programming your training all year long and how exactly to go about it. It involves a little math, but most should be able to do it. In addition, it will show you how to shift the odds in your favor of building strength and what is needed to "in theory" program a cycle that will elicit a strength gain or what may be too much. Sweet, that sounds even better. The old maths eh? Well that should satisfy the nerds like me and Battista!
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Post by benburgess on Mar 21, 2009 6:17:08 GMT -5
Do any of you guys find it hard to gain size doing sheiko. I have been trying myself to add some muscle mass, I am 5-9" but hover around 208 I know I need to get between 225-230 to be a true 220 competitive. I started eating alot more but did not notice any muscle gain mostly fat. Actually, I find Sheiko pretty good for gaining muscle. I know that sounds right daft considering im saying i find it hard building muscle but im in bigger better shape now then I was before id ever seen a Sheiko program. I gained a few kg this year doing Sheiko only which isnt spectacular but not too bad for a tested powerlifter as opposed to BB'er. I do 4x8 on my SPP movements instead of 5x5 which i think helps.
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Post by benburgess on Mar 20, 2009 14:29:20 GMT -5
If you have a look at any of the cycles you can see this 'in action'.
I dont think its as complicated as it sounds...If you've had 3 large load sessions in a row, you are likely to have 3 medium or low load sessions next week.
Stands to reason from a recovery point of view, right?
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Post by benburgess on Mar 20, 2009 14:10:56 GMT -5
So is the goal of the intensity zone to ensure your average weight each week is approximately 69-70%? Kind of. As i understand it the soviet experiments have shown that for a prep cycle for a rated lifter, an overall cycle relative intensity of 67-69% is the most suitable for strength gain. As a lifters rating approaches CMS / MS an overall relative intesntiy of 69-71% builds strength better. As long as you pick the right cycle for your rating this stuff is all worked out for you, which is bullit.
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Post by benburgess on Mar 20, 2009 13:23:08 GMT -5
I was reading about it and the gears were turning between every set today in training. Roughly, Dave may have found a way to predict how much work it will take (minimally) to build strength and how much is too much. Sort of like me saying that the destination is "X". Now we are determining the different variable to get to "X". Of course some will be more efficient than others. The more folks that we have to work with us, the quicker he can probably figure it out. This sounds really interesting Eric/Dave. I'd be totally up for working with an experimental program after my current cycle.
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Post by benburgess on Mar 20, 2009 3:15:25 GMT -5
you are all too light! I'm 5'9 and 124kg- in 2007 I lifted at the IPF worlds as a 110- I was one of the tallest of 20 or lifters. I decided then it was time to be bigger. I caught up with some of the Russians for a drink after I lifted- they were all short and stocky- with the exception of Bondarenko- who was simply huge. I totally agree Steve...for me its easier said than done. It opens up a new side question: Whats better - to be a lean (say) 82 or a sloppy (say) 90 ?
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Post by benburgess on Mar 19, 2009 18:46:43 GMT -5
Its relative intensity that is looked at: RI = (reps x %'age)/total reps. So for example if you were looking at the following work: 50% x 5, 60% x 2 x 3, 70% x 2 x 3, 80% x 3 x 2 the calc is: RI = (50x5 + 60x6 + 70x6 + 80x6) / (5+6+6+6) RI = 66% That would probably be a bit on the low side...most cycles seem to come in at an overall RI of about 69%. Damn I am sad.
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Post by benburgess on Mar 19, 2009 15:51:07 GMT -5
How easy to those squats and pulls look? Sickening LOL. You know whats nutz? He might be the 1st person to break Shane Hammans 457.5 squat record and the geezer is like 40kg lighter! Thing is it never seems like he's pushing himself. Im pretty sure its to do with the way they are funded - they get paid to win comps etc. so dont take many risks. He appears to make his range of motion look absolutely tiny although I think thats got a lot to do with how fast he moves the bar, which in itself is frightening. I think its fair to say his range of motion IS tiny, or every movement is as small as his body shape will allow. The word people used on PL Watch was 'efficient' which describes it perfectly. There isnt a mm of wasted movement. Im sure those endless reps of the competition lifts he does in his Sheiko cycles helped to drill in that perfect form.
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