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Post by benburgess on Mar 18, 2009 13:19:46 GMT -5
As Hulk always said: take your vitamins, drink your milk and obey Uncle Boris and one day this could be you:* www.powerliftingwatch.com/node/10822* statement does not apply to non-mutants
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Post by benburgess on Mar 17, 2009 17:13:43 GMT -5
Good topic Mark.
I think that as a VERY broad generalisation, shorter, thicker/stockier guys make the best lifters, at least on sq/bench. The shorter you are, the less far you have to squat the bar, and the thicker you are the less far you have to press it on bench right?
One of my training partners Clive, was 2007/8 IPF world champ at 125kg and the geezer is maybe 5'4.
Andrey Belayev is 5'6 ish at 100kg. I doubt Malanchiev is much over 5'8 at 125+. Wade Hoop must be 5'5 ish at a really thick 82kg, Ed Coan is only a few inches taller at 100kg - the list goes on.
Some taller leaner guys do well on DL though, look at Brad Gilliam or Bondarenko.
Personally I'm 5'6 85kg and lift at 82, but I feel I can carry more muscle at this height and would probably be better at 90kg if only I could build the bloody stuff.
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Post by benburgess on Mar 15, 2009 3:09:22 GMT -5
Ewan, check out the excersise i am banging on about a few posts above this one in this thread. To bump this for all sore shoulders everywhere, I read about it here: www.t-nation.com/readArticle.do?id=1053531The excersise I am talking about is the one illustrated int 1st video.
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Post by benburgess on Mar 5, 2009 11:52:37 GMT -5
Joel B - nice total, I would have thought that would put you at CMS on the '87 chart so you have the option of running the cms prep cycle then the cms comp cycle....Mind you if you have made good progress on the 13wk then if it aint broke, why fix it!
Bagpipe Battista - You do your board presses as a 1st movement don't you? Joel B, if you are following a 3 day/wk routine i would do this:
Day 1 - 1st bench shirted (2nd full ROM raw if there is a 2nd) Day 2 - bench raw paused Day 3 - 3 board raw (2nd full ROM raw if there is a 2nd)
and I would base the 3 board raw off your shirted max. You are stronger than me though so take my gobbing off with a pinch of salt!
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Post by benburgess on Feb 28, 2009 4:57:10 GMT -5
My apologies. I came off 36 weeks of Jim Wendler's 5/3/1 program and had to move to this because I respond better to higher volume. (Smolov squat and Smolov Jr. bench) I was hoping for what kind of results did you see after completion? Dave would know a LOT better than me, but as you will be able to see from the site individual results vary a lot, but the common factor is everyone gets stronger with better technique and conditioning. Happy days!.
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Post by benburgess on Feb 27, 2009 15:19:37 GMT -5
If you're coming from a low volume style of training...
DOMS!
Can you be more specific?
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Post by benburgess on Feb 27, 2009 15:17:19 GMT -5
I guess with minor comps- if there is no specific goal- there is no harm in testing yourself. I was thinking easy opener, small PR for 2nd attempt and go nuts on the 3rd to see where I am at. Something like the following for squat: 95%, 102%, 104%- this because every test for squat has been easy- I have tested raw squat twice and got it to within 40lbs of my fully equipped squat. My last equipped test, in comp, my 3rd attempt felt very very easy- like an opener. So, I'm thinking maybe I should just go for it. Joel will be able to tell you what I would advise you to do But as i have got a big gob but a small total my advice counts for nowt.
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Post by benburgess on Feb 25, 2009 6:40:47 GMT -5
I could be totally wrong but i doubt the russians will blindly follow prescribed %'ages on comp day...Imagine the russian is 5kg behind a Pole on the last DL of the IPF worlds, but his prescribed %'ages only allow him to take a 2.5kg jump...theres no way he's taking the 2.5kg increase! Having said that, 99% of the time the russians are already 50kg ahead by the time DL comes round and their attempts (on all lifts) always look like they have a good 10% left in the tank.
I doubt the lifters have any say in their attempts, their coaches probably put them all in for them. I am lucky in that I have a wily old IPF worlds competitor who I trust to coach me in comps, he dont tell me what he's put in for me and I dont ask or know untill i hear them say "bar loaded XXX kg for Bennito!"
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Post by benburgess on Feb 24, 2009 11:04:15 GMT -5
no kidding! What type of abdominal exercise should be performed? sit ups, crunches, hanging leg raises, just pick one? does not matter.... The ones listed in sheikos book can be seen below, under developmental DL work. I wouldnt have thought it matters much, i dont stick exclusively to the movements listed: bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=436
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Post by benburgess on Feb 23, 2009 13:42:10 GMT -5
Hi everyone I am new to sheiki training method, really excited to get started training with this method. I have been powerlifting for 6 years, level 1 lifter at 198, 30 kg from CMS. I just have a few questions before I get started, what type to % are used for supplement lifts like good mornings, incline bench? When squats are repeated on the same day, is the second squat a sqaut variation or still a competition squat? Should the dips be weighted? What does ab mean. I am 9 weeks from a competition I am comtemplating doing the CMS/MS 9 week cycle, and I will eliminate the saturday DL workout since I am not a CMS yet, I this a good idea? How do you guys work in the GPP?, just on T TH and SUN, how long are your GPP sessions? Anyone have any recovery tips for the lower body specifically the inner thighs, are do you just adapt to all the squat and DL? Thanks for the info! Wow, mate...a LOT of questions there...! I think all the things you asked have been answered on this site recently so have a read around the recent threads and you should find what you need. I'll get you started...ab = abdominals
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Post by benburgess on Feb 19, 2009 13:17:43 GMT -5
Just a question about competition attempts. I understand that its very important to use a real 1rm for training %- but I am wondering if there is much flexibility when it comes to choosing attempts. The templates set out the attempts as 90%, 95%, 102% for squat, for example. I believe I have built some decent strength over the last 30 or so weeks. I tested my equipped squat end of Nov, but all attempts were easy. I have recently tested my raw squat and got it to with 40lbs of my equipped PR comfortably. I am feeling like I could make much bigger PRs in equipment than the test % allow. Maybe something more like 105-106%. Opinions? How about opening with the 90%, then just letting a trusted coach put in your 2nd and 3rds for you? Not the Bagpipe of course, he's useless and will probably be worrying enough already about going bald or which one of his 6 shirts is thickest...
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Post by benburgess on Feb 19, 2009 13:09:04 GMT -5
If you can't drop more than a kilo from now and the end of may dropping 4kg via water/food restriction is an easy task anyway. Dandelion root and a full 24 hour food/water restriction can take off 3-4kg from personal experience and will have no ill effects assuming you do everything right. If i remeber rightly sunshine the last time you cut weight by water last minute it killed you to death! ;D I once dropped from 86.5 to 82.5 overnight and although i made it, i wouldnt do it again. The juice is not worth the squeeze IMO. It killed me to death too and I really dont think that the extra couple of kilos over the limit you might be after getting rehydrated is worth the night and morning of stress beforehand. I read Shelby Starnes saying a max of 1-2% bw overnight by water for a 2hr weigh in and i wouldnt do more than that again...thats up to around 1.5kg in your case Mark which is definately do-able.
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Post by benburgess on Feb 18, 2009 16:13:37 GMT -5
nice one Jonnie, what BW?
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Post by benburgess on Feb 16, 2009 16:48:48 GMT -5
Why the 'slow' sq's and 'fast' pulls...?
You're thinking that your sq carries over to your pull well enough that you'll get the adaption from the quasi-iso from that, but you need the speed in the pull to get past any sticking points?
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Post by benburgess on Feb 16, 2009 13:48:04 GMT -5
Another update; Previous raw comp PB on the squat was 210kg, last workout (with no peaking or tapering) I pulled up 270kg (missed 2nd rep due to the first deadlift workout in almost 3 months) then squatted (belt only); 205kgx2 (PB) 210kgx2 (PB) 215kgx2 (PB) 222.5kgx1 (PB) 227.5kg (3/4 way up but stalled, quads/lockout is still weak) Pretty impressed with the results, espeically considering the pathetic weights I'm using for the slow lifting, definitely on to something here even if it is only useable for short periods as Eric said.... Nice one Brad I might pick your brainz more about this after my current training cycle.
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Post by benburgess on Feb 14, 2009 6:07:04 GMT -5
Very true. Sheiko said himself in a letter that he put them "on" when it was necessary for them to reach higher levels. I can't comment on to what extent it makes a difference as I have no experience in this area. Generally I've heard 8-15%. I guess it depends on what and how good? Would be interesting to see what Eric has to say about this. Joel once said to me that Wilkes (the IPF drugs top dogg) told him it was 15% ish. It dont sound like a right lot but if you were CMS level it would take you up to around MSIC. As I understand it the drugs help you recover well and improve your work capacity. When you look at Sheiko training thats probably the biggest advantage you can have. Eric, you recently ran a super tough twice a day, high %'age cycle and were dissapointed with the end result...I wonder if you can only do well of that amount of work with the enhanced recovery and work capacity from the gear?
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Post by benburgess on Feb 12, 2009 17:49:45 GMT -5
I think it was Victor who said Shieko told him to "train and die like a dog You can bet your last ruble that most of these world champion dogs had their dogfood put together by the soviet bloc's most advanced 'sports medicine' doctors but hey ho. Still a strong dude.
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Post by benburgess on Feb 12, 2009 15:05:02 GMT -5
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Post by benburgess on Feb 10, 2009 15:49:43 GMT -5
I did a test last week. To date I have done two 9 week raw cycles and one 9 week equipped cycle. I started after a lay off while recovering from surgery to reattach my bicep tendon- so my deadlift has been held back so I can recover. My raw PRs I started with were: squat 280kg, bench 205kg, deadlift 220kg after the first test I did squat 285kg, bench 215kg, deadlift 240kg this time around I did squat 302.5kg, bench 220kg, deadlift 280kg Steve, stunning progress, I hate you What do you think you did differently the 2nd run through to get so much bigger jumps then the 1st? Ben
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Post by benburgess on Feb 9, 2009 14:09:40 GMT -5
A TALE OF WOE. I used to have a pretty good handle on my training stresses when I didnt do any GPP. I bashed my way through my prep and meet cycles quite happily, had a light week after a meet, then got back on with it. Ever since some fiend recommended that GPP was vital (http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. Shock! I got bigger and stronger! From GPP! I'm thinking "happy days, this is bullit". Then last week BANG! Hit the gym, everything ached, no motivation, no drive, no strength. Im overtrained like a mother. This hasnt happened to me for a LONG time, but im forced to have a deload week and have a litle lie down in a dark corner feeling sorry for myself and muttering about how Talmant has done me in ( j/k). So obviously I was going too hard on the GPP, I don't want to drop it, as it was really helping before the overtraining pulled my pants down. Hows anyones elses strategy with balancing the two?
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