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Post by benburgess on Feb 9, 2009 13:49:16 GMT -5
I have run them all Rob.
#32 is "the" peaking cycle that a rated lifter would run after doing a series of prep cycles.
#30 and #31 are both prep cycles that are intended for a rated lifter. However if you look at the %'ages and volume on them you can see that they are no joke, and a LOT tougher than say #29 or #37.
#37 --> 74,095 lifts at av. intensity of 67% #30 --> 85,645 lifts at av. intensity of 69%
So almost 12,000 more lifts over 4 wks. The killer is the intensity though...2% might not look like much but when you look at the %'age of your max vs volume its a big difference.
I think Eric has said in the past that they are appropriate for rated lifters within 50kg of CMS (EDIT - off the '87 chart, NOT the new one).
I hope this is of some use.
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Post by benburgess on Feb 6, 2009 13:49:48 GMT -5
Is it best to do good mornings without a belt or with. Should you do 40% of your equiped squat or 40% of your raw squat max. Raw max no belt.
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Post by benburgess on Feb 5, 2009 17:01:55 GMT -5
If i am understanding you correctly, your not sure work/life commitments mean you'll be able to get a full 13wk cycle in after you finish your current one?
Most Sheiko routines are cycles of 4wks, so as long as you can commit to 4 weeks of liftng there are plenty you can do.
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Post by benburgess on Feb 5, 2009 16:57:38 GMT -5
I have heard of some bad experiences with cortizone shots so I am going to try and stay away from that. My doctor thinks it is bursitis, so just waiting on some test results to get back to make sure. I am hoping the anti inflammatories work in the next 2 weeks so I do not have to get a cortizone shot. Thanks for the response. Dont get me wrong, if its done right it can be an almost instant wonder cure...But you really dont want one that aint done right ;D Good luck.
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Post by benburgess on Feb 4, 2009 14:54:35 GMT -5
Dave I have been dealing with a pain in the outside of both my legs for 2 weeks now and have been ignoring it. It has gotten pretty bad. Well after doing some research I have found out that it is hip bursitis. It is inflamation from overuse. I basically have done too much too fast. I think between being new to shieko and doing too much gpp (sprints, runs, walking) this has happened. I am seeing a doctor tonight to see how bad it is. The main treatment is ice, rest and anti inflamatories. I am 5 weeks out from my meet and up in the air what to do. I know if I keep training through it, it will get worse and the worse it gets the longer and more severe the treatment. I want it healed as soon as possible. If I take a couple weeks off from squating and deadlifting will that throw me out of the game. The problem is I do not know how long this will take to heal. My worst case scenario is that I will have to do bench only, and if so I was wondering how I would change the program. What do you think the best thing for me to do is. I am on week 8 and have done day 1 of your equiped cycle how should I go about the rest of the program with the bench while my hips are healing. Well, first and foremost I'm not a doctor. What I do have is experience and have been through the same thing. The good news is if you can hang in there, this is the hardest week of all. After this week, you will start the recovery process (the volume is reduced) and your hips should start to feel better. By week 11 you should start to feel much, much better. I would not do anything other than walking on non training days to help you recover. Perhaps after the walk, some stretching could help too. Another thought would be not to go above 70% on Fridays session so you would be more recovered for your skills evaluation on Wednesday of Wk 9. Not that i necessarily recommend this, but a cortisone injection into the bursa would probably sort it out right away...thats if it IS bursitis (you mention internet research rather than diagnosis by medical professional ). I said i dont necessarily recommend it as not all dr's are amazing with their injections and bursas can be hard to hit. I had cortisone in my shoulder 'bursa' a while ago for impingement. The guy missed the correct spot and made it 100 times worse. I had almost a year off from benching, which is why i suck at it!
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Post by benburgess on Jan 30, 2009 19:29:45 GMT -5
Yeah I hear that...jealously is a terrible thing too huh? You get jealous of the way their bread is so pointy and the way they make smoking fags look so sophisticated, they get jealous of your hats with corks on and the fact they have to share you with your sister
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Post by benburgess on Jan 30, 2009 19:25:40 GMT -5
I BELIEVE IT! I do my GM's wide, works for me as my weakness is my adductors. I wouldnt sweat this one as its developmental SPP, so probably any and all variations are 'in the book'. I would have thought the intention would be that pulls to knees, from blocks etc. are to be done with same stance as full ROM. If you are doing one sumo and one conventional I doubt it is likely to result in famine, war and appocalypse, but I would adjust the weight according to your max in the stance you are working in.
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Post by benburgess on Jan 30, 2009 19:12:52 GMT -5
There is a natural deload when you jump from template to template since all the cycles start with less intensity. For this reason, many lifters stack 4 week cycles directly on top of one another, and instead of testing out after each, they simply add 10lbs to their squat number, 5lbs to their bench number and 10 lbs to their deadlift. Repeat. This allows them to not waste their time testing. This is not always the case, and depends on the individual cycle. For example if you were to go from #37 straight into #30 in the way you describe, the following would happen: Wk 4 #37 - 15,760 lifts at average intensity of ~69% Wk 1 #30 - 24,570 lifts at average intensity of ~69% You can see that if you went into the 1st week of the #30 expecting a deload you would probably get a right old shock.
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Post by benburgess on Jan 28, 2009 14:13:15 GMT -5
I've seen quite a few Frenchmen with that spelling Burgess. I bet you have. How come these convict/onion seller relationships never last?
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Post by benburgess on Jan 27, 2009 17:50:03 GMT -5
I'd love to be able to do everything in the 'ideal' list (kettlebell, shotput, swimming and all the rest) but i think that unless you live/work in a gym or athletics facility its always gonna be hard.
If you're going from nothing to something, doing ANY GPP seems to make a pretty big difference.
Since reading all the info in this forum about GPP Ive been doing one walk/sprint session, one light-resistance+plyometric type session and one team sport session weekly and its made a pretty positive impact so far.
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Post by benburgess on Jan 27, 2009 17:35:01 GMT -5
I take it Daniele is a female? If so that is very impressive, incredible deadlifting. Damn, 265 raw! I believe male, I never asked.. Oh...ok. Oops! Generally in the UK when its spelt that way its a bird so, appologies if I got the wrong end of the stick there!
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Post by benburgess on Jan 26, 2009 16:41:49 GMT -5
I take it Daniele is a female?
If so that is very impressive, incredible deadlifting. Damn, 265 raw!
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Post by benburgess on Jan 22, 2009 6:29:58 GMT -5
I like pushups too. If you do an exaggerated cat type arch at the top of the movement with the bit of back thats between the shoulder blades they're really good for shoulder health an all. As i understand it you could pick another developmental SPP movement if you wanted though...I think the rule of thumb is use ~40 of your best raw bench for the barbell excersises and ~20% for the dumbell ones. I must say, those pushups with the retracted scaps that Ben describes are the best movement I've ever done for shoulder health. I do them weekly. PROtracted nobhead
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Post by benburgess on Jan 20, 2009 15:05:33 GMT -5
I like pushups too. If you do an exaggerated cat type arch at the top of the movement with the bit of back thats between the shoulder blades they're really good for shoulder health an all. As i understand it you could pick another developmental SPP movement if you wanted though...I think the rule of thumb is use ~40 of your best raw bench for the barbell excersises and ~20% for the dumbell ones.
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Post by benburgess on Jan 20, 2009 15:01:49 GMT -5
If you are who i think you are you are doing alright anyway! Rob White 75 who lifted against Phil and Rod at the British?
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Post by benburgess on Jan 19, 2009 13:54:52 GMT -5
Fair points well made. So where would the program i linked to in my previous post be used then, and / or by who? Again I might be wrong mate, but I think that program is designed for young lifters who are just getting into the game. I guess thats why the box sq is in there (good for teaching them proper depth & to sit back) and why the excersise selection is so varied - its trying to target the whole body in a variety of movements to get it prepared for powerlifting training.
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Post by benburgess on Jan 17, 2009 5:20:38 GMT -5
I agree completely Ben. The only other things I would consider doing in those few weeks in a year that are "left over" are: - Resting, which I have found are good for those niggles that build up and also getting motivated to get back into training - Or doing something that is not PL specific, wether it be GPP of some description or a bit of training for some other lifts Yep, they were the only things I could think of too. I occasionally take a week to just do whatever I fancy in terms of excersise selection just to keep it fresh and interesting but this is what i generally do in the rest week following a meet.
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Post by benburgess on Jan 16, 2009 13:38:14 GMT -5
I could be off, but i'm really not sure the term "off season" applies to Sheiko training. If you're a powerlifter, you're either training to get stronger and improve your numbers on the powerlifts, or you're peaking for a meet to test how strong you have got at the powerlifts, right?! When is the offseason? On another forum there was the topic "how many meets a year do you do?" The average answer was 3-4. I remember Dave saying that he had found the optimum block of prep+peak cycles to be ~13wks. So if there are 3 meets a year, with say a weeks rest or conditioning after, thats 42 weeks. Results show following Sheiko routines makes you stronger. Even if there are 10 wks of the year left and this is the 'off season', why would you not be following classic Sheiko routines in this time if you aim is to get continually stronger? Not being argumentative just chewing the high-purine fat...
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Post by benburgess on Jan 16, 2009 13:17:22 GMT -5
i will defo be grabbing this as soon as i get paid. Shipping to uk Eric?
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Post by benburgess on Jan 14, 2009 6:51:59 GMT -5
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